Vitamin D for Healthy Teeth and Bones

What Does it Do?
Essential for strong bones and teeth and for ensuring muscles work smoothly.

How it Works.
Promotes calcium and phosphorus absorption from the digestive system and aids the deposition of these minerals on to the bones.

Good Sources
Fresh tuna, sardines, salmon, cheddar cheese, eggs.

Try this quick and easy recipe for your daily dose of Vitamin D!

Red Grape and Tuna Salad Pita

Ingredients

Preparation Time: 10 mins.
Serves 2.

3 ounces drained tuna (packed in water)
1/2 cup halved red grapes
1 tablespoon slivered almonds
1 tablespoon chopped fresh mint
1 tablespoon lemon juice
2 teaspoons olive oil
1/8 teaspoons black pepper
1 whole-grain pita, halved

Method

Combine all ingredients in a small bowl.
Toss gently.
Serve in pita halves

 

Reference
http://www.health.com/health/recipe/0,,10000001996452,00.html

 

Have You Been Getting Enough Folic Acid?

What Does it Do?
Folic Acid is one of the B Group of Vitamins.  It reduces the risk of spina bifida and possibly heart disease. It is also used in the formation of healthy blood.

How it Works.
Essential for development of spinal cord within three months of conception.  May reduce homocysteine levels which could cause damage to arteries.

Good Sources.
Fortified breakfast cereals and bread, liver, black-eyed beans, brussels sprouts, peanuts, spinach, broccoli, chickpeas.

Try this simple stir fry that is rich in fibre, folic acid, protein and above all taste.
Toss in some noodles or meat if desired.

Preparation Time: 10 mins.
Cooking Time: 5 mins.
Serves 4.

Ingredients

3/4 cup broccoli or cauliflower, (blanched), cut into big pieces
1/3 cup baby corn, sliced diagonally
1/3 cup capsicum, cut into big pieces
1/3 cup onions, cut into big pieces
2 tbsp french beans (par boiled)
A few pieces diagonally sliced cucumber
7 to 8 lightly toasted cashewnuts
1 tsp finely chopped garlic
1 tbsp cornflour
Pinch of sugar
2 pinches of black pepper powder
2 tbsp oil
salt to taste

Method

Heat the oil in a wok or frying pan on a high flame.
Add the garlic and stir fry over a high flame for a few seconds.
Add the capsicums, onions, broccoli, baby corn, french beans and cucumber and stir fry for 2 minutes.
Mix the cornflour with ½ cup of water and add to the mixture.
Add the black pepper, sugar and salt and cook for 1 minute.
Serve hot topped with the toasted cashewnuts.

Oats – 3 Great Recipes For Natural Skincare!

Natural skincare is just one of the many fantastic ways that Oats can be used. They are most effective in healing sensitive skin but can also relieve dryness, moisturise and help minor irritations and inflammation.

By mixing up your own brew using ingredients from nature, you won’t have to worry about putting anything toxic on your skin as you’ll know exactly what’s in it.
Making your own natural skincare products is inexpensive and easy but most of all it feels great, not just for your health but for your hard earned $’s too!

Here’s some healthy oat recipes you can try.
Use natural oats and blend them to get more of a powder like formula and try other ingredients such as honey, goats milk and advocado.

Egg and Oat Face Mask

Oats can deep cleanse pores without irritating or drying out the skin. They help to heal dry skin, leaving you with a natural healthy glow.

Ingredients:
1 egg
1 tablespoon of oats
1 teaspoon of extra virgin olive oil

Directions:
Whip the egg in a mixing bowl.
Add the oats and olive oil mixing together until you have a smooth and creamy paste.
Apply the mask to your face and neck, let it sit for 15 minutes.
Wash off using warm water and gently dry with a towel.


Oats and Baking Soda Scrub

Oats can absorb and remove surface dirt and impurities while providing very gentle exfoliation, leaving skin smooth, soft, and clean.

Ingredients:
2 teaspoons of fine oats
1 teaspoon of baking soda

Directions:
Mix the oats and baking soda in a mixing bowl until well combined.
Add water to create a paste.
Rub the paste into skin using a gentle circular motion – gently does it!
Rinse with warm water and pat dry.


Soothing Oat Bath Soak

Oat baths are great for treating eczema. It soothes the skin and helps to relieve any itching.

Ingredients:
2 cups oats

Directions:
Grind the oats into a fine powder.
Add the oat powder into running bath water.
Soak your body for at least 15 minutes.

Understanding and treating frozen shoulder with Musculoskeletal therapy

FrozenShoulder vs normal shoulder

Frozen shoulder, also called adhesive capsulitis, causes pain and stiffness in the shoulder. Over time, the shoulder becomes very hard to move.

Frozen shoulder occurs in about 2% of the general population. It most commonly affects people between the ages of 40 and 60, and occurs in women more often than men.

In frozen shoulder, the shoulder capsule thickens and becomes tight. Stiff bands of tissue — called adhesions — develop. In many cases, there is less synovial fluid in the joint.

The hallmark sign of this condition is being unable to move your shoulder – either on your own or with the help of someone else.

The exact cause of a frozen shoulder continues to prove to be elusive.  It is known that frozen shoulder is a definite disease process which occurs in three major stages

Freezing

In the”freezing” stage, you slowly have more and more pain. As the pain worsens, your shoulder loses range of motion. Freezing typically lasts from 6 weeks to 9 months.

Frozen

Painful symptoms may actually improve during this stage, but the stiffness remains. During the 4 to 6 months of the “frozen” stage, daily activities may be very difficult.

Thawing

Shoulder motion slowly improves during the “thawing” stage. Complete return to normal or close to normal strength and motion typically takes from 6 months to 2 years.

So if the above symptoms sound like you, its time try Musculoskeletal Therapy.

Your therapist will used advanced muscle and physical therapy techniques, prescription of home exercises and a treatment plan tailored to your condition and progress.

Frozen shoulder responds extremely well to physical therapy, and is effective and drug free!!

The nature of this condition is complex and involves a huge range of different muscles and fascial restrictions, therefore is necessary to have a therapist that can offer the time and the expertise for it to be treated. Musculoskeletal therapy is used for optimum results as opposed to just massage and or physiotherapy where the time and or knowledge is not given to heal the tissue and bring about long-term results.

Each person will progress in accordance to their own body and compliance to treatment.

If you have tried other therapies that have not been effective come and experience results with Musculoskeletal therapy today.

Call (07) 5561 8545 for an appointment.

Suite 10 (Upstairs) 5 Michigan Drive,

Oxenford (Northern Gold Coast)

 

What Causes Jaw Pain?

TMJ (Temporomandibular joint dysfunction)  a Musculoskeletal approach!

TMJ – dysfunction is a disorder of the muscles of mastication, the temporomandibular joints and associated structures.

Muscle imbalance causes a significant change in the biomechanics of the TMJ, and results in pain and dysfunction. The reason for the muscle imbalance has a variety of causes including swallowing patterns, breathing patterns, resting head position, arthritic conditions, stress and genetic predisposition.

Symptoms in the early stages include:

Clicking, popping sounds on jaw movement

Jaw pain is precipitated by movement or jaw clenching

Pain often worse in the morning

Tenderness is noted in the muscles of mastication and the joint capsule

A headache may be present, often frontal or temporal

Spasm occurs in the muscles of mastication and neck and shoulder musculature

Decreased range of motion, especially opening the jaw

Ear stuffiness, blockage and hearing loss may result

Musculoskeletal Therapy (MST) practitioners treat this condition using a variety of techniques including dry needling, trigger point therapy, intra-oral work, joint mobilization, and myofascial release.

Dry needling is also a technique that can be used at the beginning of the treatment in which acupuncture needles are applied to the muscles of mastication (chewing), allowing easier access to intra oral muscles and an effective release of jaw tension.

Intra oral work allows the practitioner to access the muscles that directly influence the joint position which are creating the dysfunction. The technique requires the practitioner to enter the client’s mouth with a gloved hand and is absolutely necessary in most cases to provide effective relief from pain and dysfunction.

An MST practitioner will also address the postural imbalances that predispose and cause TMJ dysfunction ensuring a long term result.

If you have tried other therapies that have not been effective come and experience results with Musculoskeletal therapy today.

Call (07) 5561 8545

MUSCULOSKELETAL THERAPY

Suite 10 (Upstairs) 5 Michigan Drive,

Oxenford (Northern Gold Coast)

 

 

Headaches and migraines explained

Depending on severity, they can be a most unpleasant regularly re-occuring nightmare and the causes are plentiful.

Dehydration headache:

As the name says, there isn’t enough water in the brain cavity and that simply hurts.

What to do:

  • Drink tea, water is the best and any fizzy, sugary, soft or alcoholic beverage counts negative.
  • Take a Vitamin B complex with a small amount of light food, follow it by one or more oranges or any other citrus fruit and naturally: drink! Lack of Vitamins in the B group commonly occurs during prolonged or fast weight loss. Sublingual B12 can be particularly beneficial.
  • Eat something salty. Systemic low salinity is the cause for most of the (dehydration) headache if one has a hangover but it can occur without such overindulgance just as well. The remainder of the discomfort from a hangover is due to poisoning. Alcohol and other drugs, legal, over the counter, prescription, as well as illegal drugs have a tendency to cause headaches linked to toxidity &or desalination, which is directly linked to dehydration.

Brain fog, mild headaches:

Can be caused by a too low systemic oxygen level. Oxygen and mineral rich water like from a sparkling mountain brook could do wonders but that is hardly ever at hand. Clinical trials showed that plenty of oxygenated water can even prevent a hangover.

A temporary quick fix is naturally to breathe on purpose deeper for a little while, but that doesn’t last. Watch out, don’t get dizzy. But if you see change you know where you are at.

Cooked foods and stagnant water has much less oxygen. Eating Fresh live foods (raw foods) and high quality water such as rain water or other sources of oxygenated water can help.

Too low systemic oxygen levels are linked to:

  • frequent brain fog or mild headaches that cannot be explained in
    any other way
  • below normal performance,such as fatigue, circulatory problems, irritability, muscle aches & pains as well as a list of chronic/long term diseases

Oxygen is our primary source of energy. It displaces harmful free radicals, neutralizes environmental toxins and destroys anaerobic (the inability to live in oxygen rich environments) infectious bacteria, parasites, microbes and viruses.

It is the main energy source for our brain function. It calms the mind and stabilizes the nervous system. Without oxygen we cannot absorb important vitamins, minerals, and other nutrients our body needs. When our cells lack oxygen they weaken and die. Without oxygen, nothing works very well or at all..

More indicators of possible low oxygen levels in the body are muscle aches; forgetfulness; heart palpitations; circulation or digestive problems; damaged cell growth; excessive amounts of colds and infections.


Tension Headaches

Tense muscles in neck and shoulders are obvious culprits but muscles along the shin or along the big toe are more likely to be involed. Work or habit related influences are common to cause postural misalignment, which, once firmly established over many years will cause whole groups of muscles to lock up and feel like tight ropes with knots in them.

Myofascial Pain & Dysfunction can feel like just another headache. This can be part of a positive feedback loop involving chronic inflammation, which results in fibrosis or thickening of the connective tissue. This thickening causes pain and irritation, resulting in reflexive muscle tension causing more inflammation. This escalation can result in ischemia and somatic dysfunction even in the absence of the original offending issues. Myofascial techniques aim to break this cycle through a variety of methods acting on multiple stages of the cycle.

Muscles locked into nearly permanent tension can have been caused by trauma &or shock. Tensioning musculs in the wake of a trauma, physical or mental, is a normal bodily reaction to provide protection for a time. But quite frequently the body forgets to switch that of.


What can be done:

Poisoning headaches:

These are the most difficult to deal with! Chemistry is involved and as long as you are exposed to a chemical primary cause the problem won’t go away. It can be literally anything and to make things worse, most of the above cannot be used for differential diagnosis. In the process of elimination one has to be sure that one is dealing with the original cause and not a symptom. Dehydration, low oxygen or any tension can be the precursor to nauseating headaches caused or linked to nearly any chemical compound. Any smell you remember in connection with a traumatic event can cause a whole group of muscles to tension up. If that happens often and long enough the tension can become chronic and cause you a lot of headaches over time.

The plethora of chemicals we are exposed to due to modern life is surely what we think of first, but any headache can be caused by insufficient nutrition, overindulgence in foods that are harmless to most but not to you, because of an underlying condition or are linked to an old habit that hasn’t been kicked yet.

What can be done:

Naturopathy and Nutrition – can diagnose and address underlying nutritional and environmental causes of headaches and assist you back to your optimal health.

Musculoskeletal Therapy– muscles in the head and neck can send pain patterns like a migraine. With the correct underpinning knowledge of these patterns, the Musculoskeletal Therapist can offer an effective long term solution to tension related migraine.

Neural Organisation Technique –  migraines previously unresolved by other therapies may have underlying neurological causes. Neural Organisation Technique is a Kinesiology based manual therapy which addresses the neurological patterns causing the problem to exist.

Contact us on Facebook or (07) 5561 8545 to book an appointment so we can battle those migraines for good!

Stress

Stress is a scary concept.

Known as the “state of mental or emotional strain or tension from adverse or demanding circumstances”, this phenomenon is the body’s way of protecting you. Manifesting itself through mental, physical, emotional and behavioural outlets, you may find yourself experiencing some of the following symptoms:

  • memory problems, lack of concentration
  • poor judgement, negative outlook
  • anxiety/racing thoughts
  • body aches and pains, bowel disruption, low immune system
  • nausea/dizziness, chest pain, rapid heartbeat
  • moodiness, irritability, short temper, feeling overwhelmed and the inability to relax
  • loneliness and isolation/general unhappiness
  • eating more or less/sleeping more or less
  • procrastination/isolation
  • using external stimuli to promote relaxation (alcohol, drugs or cigarettes)
  • nervous habits (nail biting, fidgeting, shaking, pacing)

It is extremely important to be aware of triggers in your life which seem to activate these responses. Oftentimes you may be able to find a way to avoid setting off these triggers, however when you can’t, being aware allows you to have control over the next steps.

When you know stress may be on your horizon:

If you know an event in your future may cause you stress (a work event or meeting, university schedule, upcoming family engagements), there are a few things you can do to minimise your body’s reactions.

1. Acknowledge – be aware of the upcoming event, and instead of feeling anxious in anticipation, acknowledge the event as a potential stressful situation. Once you allow your mind to accept this, you can begin to ready yourself for it. Worry is often a useless emotion.

2. Prepare – prepare anything you can in advance. If it is work or uni related, create a calendar of milestones in the lead up (like having a draft of your assignment ready a couple weeks in advance). If it is a family commitment, plan for mishaps and “just-in-case” situations.

3. Let it go – once you have acknowledged the situation as a potential stress, and prepared, all you can do is let it go. We often worry about what could happen in the future, which wastes the seconds in the present. Tell yourself “I will no longer view this as a negative situation”, and push the negative thoughts away when they creep back into your mind!

When you are in a stressed state of being:

Stress causes the body to shut down. Your immune system can drastically drop, your mental being is often in a negative state and your emotions can become uncontrollable.

When you are feeling stressed it is important to identify methods of relaxation that your body will respond to. These methods differ for each individual. Often they are as simple as allowing yourself an hour a day to enjoy your favourite activity. It just might be a challenge to switch your mind off and actually be present in the activity, but after a few times of actively practicing, it will become second nature again – don’t give up!

Popular mental and physical methods to reach relaxation include meditation, yoga and massages. Meditation focuses on quietening the mind, yoga promotes organ and muscle activation, as well as the quietening of the mind, while massages activate your organs, promotes body and mind relaxation as well as heightens your circulation.

Daily ways to avoid stress can include:

  • implementing a routine, which includes your method of relaxation (so you schedule some ‘me time’ in)
  • organisation and planning ahead
  • eating well – whole foods (ie. not processed) are a natural way to heal your body, and reduce the stress of digestion on your system
  • making an active effort to be present in the moment, reducing worry about the future
  • keeping a journal of your stress (i.e. why you’re stressed, your body’s reactions) so you can better combat it in the future
  • speak nicely to yourself – don’t be so harsh. We are often our own worst enemies.

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Stress, when not dealt with, can have serious effects on our mental wellbeing. If you feel as though you are unable to control your stress, it is important to seek help.

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Be sure to be kind to your mind and body, and your mind and body will be kind to you!