Mullumbimby Chiropractic and Massage

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October 7, 2019 Health Tips and News

Does taking calcium supplements reduce the risk of osteoporosis or fracture?

 

Sounds logical: If my bones are weak, taking calcium supplements will help strengthen my bones?

With calcium playing such a fundamental role in the makeup of bone it seems reasonable to assume that a disorder of demineralisation might be helped by increasing  calcium through supplementation. 

What has the medical research shown us about the effect of calcium supplementation?

Here are some quotes from research articles
.
“Our analyses indicate that dietary calcium intake is not associated with risk of fracture, and there is no evidence currently that increasing dietary calcium intake prevents fractures. (see reference: 0)
Calcium supplements have very little role to play in the prevention or treatment of osteoporosis.”
There seems to be little need for calcium supplements except in individuals with major malabsorption problems or substantial abnormalities of calcium metabolism 
(see references 1,2,3)

1. Calcium supplementation may increase the risk of fracture!
Here are some quotes from research articles

(5). Warensjo et al  “The highest quintile of calcium intake did not further reduce the risk of fractures of any type, or of osteoporosis, but was associated with a higher rate of hip fracture”
 (6).Sahni, “there is no evidence currently that increasing dietary calcium intake prevents fractures. Calcium supplements have small inconsistent benefits on fracture reduction but probably have an unfavourable risk:benefit profile.”

2. Calcium supplementation may increase the risk of cardiovascular disease!
The following studies show that increasing calcium in our diets by food or supplements may cause artery problems.
                                    (Photo Courtesy of wikipedia)
(1.5). Gallo, Calcium Increase Correlates With Worsening of Lipid Profile.
(2). Reid, (2010). Does calcium supplementation increase cardiovascular risk? 
(3). Michaelsson,  (2013). Long term calcium intake and rates of all cause and cardiovascular mortality: infarction and cardiovascular events:

3. Calcium supplementation may increase risk of Dementia?
A recent study by Kern et al  published in the journal Neurology, found that elderly women who had already experienced stroke were at higher risk of developing dementia than those who avoid calcium supplementation.

(9). Kern, (2016). Calcium supplementation may increase the risk of developing dementia in elderly women with cerebrovascular disease.

Take home message is there seems to be little need for calcium supplements except in individuals with major malabsorption problems or substantial abnormalities of calcium metabolism

* if you have been advised by your Doctor to take Calcium supplements please continue to do so. 
 

References:
(0). Bolland, M. J., Leung, W., Tai, V., Bastin, S., Gamble, G. D., Grey, A., & Reid, I. R. (2015). Calcium intake and risk of fracture: systematic review. BMJ (Clinical Research Ed), 351, h4580. http://doi.org/10.1136/bmj.h4580
(1). Reid, I. R., Bolland, M. J., & Grey, A. (2010). Does calcium supplementation increase cardiovascular risk? Clinical Endocrinology, 73(6), 689–695. http://doi.org/10.1111/j.1365-2265.2010.03792.x
(1.5). Gallo, L., Faniello, M. C., Canino, G., Tripolino, C., Gnasso, A., Cuda, G., et al. (2016). Serum Calcium Increase Correlates With Worsening of Lipid Profile. Medicine, 95(8), e2774–5. http://doi.org/10.1097/MD.0000000000002774
(2). Bolland, M. J., Avenell, A., Baron, J. A., Grey, A., MacLennan, G. S., Gamble, G. D., & Reid, I. R. (2010). Effect of calcium supplements on risk of myocardial infarction and cardiovascular events: meta-analysis. BMJ (Clinical Research Ed), 341, c3691.
(3). Bolland, M. J., Grey, A., & Reid, I. R. (2015). Should we prescribe calcium or vitamin D supplements to treat or prevent osteoporosis? Climacteric, 18(sup2), 22–31. http://doi.org/10.3109/13697137.2015.1098266
(4) Reid, I. R., Bristow, S. M., & Bolland, M. J. (2015). Calcium supplements: benefits and risks. Journal of Internal Medicine, 278(4), 354–368. http://doi.org/10.1111/joim.12394

(5). Warensjo et al  state, “High calcium doses slow bone turnover and also reduce the number of active bone remodelling sites. This situation can lead to a delay of bone repair caused by fatigue, and  thus increase the risk of fractures independent of bone mineral density”
 (6).Sahni, S., Mangano, K. M., McLean, R. R., Hannan, M. T., & Kiel, D.P.(2015). Dietary Approaches for Bone Health: Lessons from the Framingham Osteoporosis Study. Current Osteoporosis Reports, 13(4), 245–255. http://doi.org/10.1007/s11914-015-0272-1
“Our analyses indicate that dietary calcium intake is not associated with risk of fracture, and there is no evidence currently that increasing dietary calcium intake prevents fractures. Calcium supplements have small inconsistent benefits on fracture reduction but probably have an unfavourable risk:benefit profile.

(7). Michaelsson, K., Melhus, H., Warensjo Lemming, E., Wolk, A., & Byberg, L. (2013). Long term calcium intake and rates of all cause and cardiovascular mortality: community based prospective longitudinal cohort study. BMJ (Clinical Research Ed), 346(feb12 4), f228–f228. http://doi.org/10.1136/bmj.f228
(8). Bolland, M. J., Avenell, A., Baron, J. A., Grey, A., MacLennan, G. S., Gamble, G. D., & Reid, I. R. (2010). Effect of calcium supplements on risk of myocardial infarction and cardiovascular events: meta-analysis. BMJ (Clinical Research Ed), 341, c3691
(9). Kern, J., Kern, S., Blennow, K., Zetterberg, H., Waern, M., Guo, X., et al. (2016). Calcium supplementation and risk of dementia in women with cerebrovascular disease. Neurology, 10.1212/WNL.0000000000003111. http://doi.org/10.1212/WNL.0000000000003111



August 28, 2019 Health Tips and News

 

Now this is where the research shows us some interesting findings.

Is it Pilates? 

This research study compared people with chronic low back pain using Pilates or stationary cycling. Results were at 8 weeks the pilates created greater improvements but at 6 months both groups had the same improvement results.

 https://www.ncbi.nlm.nih.gov/pubmed/23615384

Is it a specific muscle strengthening programme? 

This research study compared people with chronic low back pain using aerobic walking training as compared to active training, which includes muscle strengthening. Results A six-week walk training programme was as effective as six weeks of specific strengthening exercises programme for the low back. 

https://www.ncbi.nlm.nih.gov/m/pubmed/22850802/

Is it Core stability exercises?

This research study compared people with chronic low back pain using core stability exercise versus general exercise.
Results: In the short term core stability exercises were more effective in decreasing pain. However, no significant long-term differences in pain severity were observed between the general exercise and core stability exercise groups.

 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3524111/ 

Should I do low load control exercises or high load exercises?

From the research we see no difference in the results
https://www.ingentaconnect.com/contentone/mjl/sreh/2016/00000048/00000005/art00007

There is no magic one type of exercise to fix it all !

Don’t stress there is a simple solution

 

Summing it all up!

We can see that doing core stability exercises & Pilates will increase your recovery rate for Chronic low back pain,
however in the long term- movement and general exercise is what we need to keep our backs healthier. So walking, swimming, cycling, Tai Chi, yoga and pilates are all as effective as each other in the long run, so keep moving, exercise and its important to keep variety in what you do to stay healthy. 

From the research conservative therapy should use methods aimed at improving intersegmental coordination https://www.ncbi.nlm.nih.gov/pubmed/11840116.



August 21, 2019 Health Tips and News

Sleeping posture, which one do I choose?

 

First no position is perfect for everyone but there are two positions that are the best.

 

1. On your back


Sleeping on your back enables your spine to remain straight and can take pressure off areas which may give you pain if you lay on them (ie side of hips, Shoulders, knees). However some find their lower back may ache a little while laying flat & so a small pillow under the knees can take pressure off the lower back.
One problem many find from sleeping on their backs is that they snore and so other sleeping postures may be more suited for you.

2. Side posture

Many find sleeping on their side can irritate their hips, so a pillow between the legs can help take pressure off the upper hip and help the comfort of the knees. Using a pillow between the legs with the knees bent up can help take a twisting pressure off the lower back as well.

Shoulder and upper back problems

By using a thick pillow under the arm, pressure can be taken off the upper shoulder. In this position the upper back doesn’t twist as much which can help upper thoracic problems

Body pillow


A body pillow can help keep the spine from twisting and help the hips and shoulders at the same time. Also the body pillow is a great way of getting out of the stomach sleeping posture habit.

The worst position for your back and neck

     

Good posture for your neck and back



January 11, 2019 Health Tips and News

There are a few non expensive ways to keep up exercise that can also be enjoyable

 Walking


Riding a bike


Swimming



Tai Chi

Gentle exercise classes

At Mullumbimby Chiropractic we believe if you invest a little time into your health you will feel the benefits



September 19, 2018 Health Tips and News

Cervicogenic Headaches

(Headaches that are caused from musculoskeletal dysfunction /strains in the neck)

Almost 50% of the population suffers from headache (1) and 15 to 20% (2) are due to cervicogenic headaches.

 

Musculoskeletal pain referred into the head can come from ligaments, nerves, tendons, muscles, disc’s and bones of the neck.

Causes of Musculoskeletal pain are varied, but can come from:

Muscle – Damage with wear and tear, overuse, trauma from Car accidents, sprains, strains and falls.

Ligaments – Postural strain, accidents, prolonged immobilisation.

Poor posture/body mechanics can lead to changes in spinal alignment with muscle shorting leading to muscle imbalances in the upper back/neck region.

Chiropractic treatment has been shown to be of benefit in the treatment of cervicogenic headaches.

Some headaches can be from more serious causes and people suffering from the following symptoms should seek medical care ASAP.

  • Headaches that are constant and getting worse over time
  • Sudden onset of severe headache
  • Headaches associated with high fever, stiff neck, or rash
  • Onset of a headache after a head injury
  • Headaches associated with vision problems or profound dizziness

 

References: 1: The global burden of headache: documentation of headache prevalence and disability worldwide.

Stovner Lj, Hagen K, Jensen R, Katsarava Z, Lipton R, Scher A, Steiner T, Zwart JA

Cephalalgia. 2007 Mar; 27(3):193-210

   2: Cervicogenic headaches: a critical review. Haldeman S, Dagenais S. Spine J. 2001 Jan-Feb; 1(1):31-46.



September 16, 2018 Health Tips and News

Kate Waters

About Kate
Kate’s wish is to help people through massage therapy to improve their health” so they are fit for life.
Kate has massaged people in all corners of the world from all walks of life. Her skills have been developed while working in diverse places including Cruise ships, six star spas, ski resorts, chiropractors, physiotherapist and her own  private clinic.
Services Provided
Remedial Massage & trigger Point Therapy – relieves tension for aches, pains and injuries of all sorts including sports massage and pre-event preparation.
Reflexology is applying pressure to the feet has therapeutic effects on corresponding parts of the body extremely relaxing and perfect for expecting mums just before the due date.
Pregnancy massage prepare your body for the arrival of your new little one and recovery after the birth, some mothers suffer from sciatica and I can treat that very successfully.
Blissed out holistic massage is guaranteed to send you off to a deep relaxing state of being
de-stress and reset the body.
Injuries treated include:
Muscle-related neck & back pain
Soft tissue injuries
Headaches & migraines
Frozen shoulder
Carpal tunnel
Sciatica
Golfers/tennis elbow
Surfers arms
Rotator cuff tear
Repetitive strain injury
plus many more
With over 10 years experience Kate has treated olympic athletes, sports professionals, celebrities & famous singers, business icons, children with growing pains, labourers and tradies & exhausted parents. She also teaches the Massage Diploma and is a ATMS Member with Health fund Rebates available.


September 16, 2018 Health Tips and News

Using the correct chair and computer desk can protect your whole spine from postural strains.
Here are a few tips 

1. Work directly facing the desk and computer.
2. The monitor should be at eye level where your eyes are directly looking at the top 1/3 of the monitor. A document holder attached to the side of the monitor can make manuscript-typing more neck friendly. 
3. The keyboard and mouse should be around belly-button height and close to the body.
4.It is better if you can angle/tilt the front of the chair, so that the thighs are angled downwards.
5. If you spend a great deal of time talking on the phone, try using a headset. This will help you avoid cradling the phone between your ear and shoulder. Headsets also allow both hands to be free.
6. Regular breaks should be taken every 30minutes. Stand up raise arms above the head looking up at the ceiling then roll your shoulders backwards 3 times as you walk around for 1 minute.

 

Another way to decrease strain on the lumbar spine discs is to stand at the computer as shown in the following diagram.



July 24, 2018 Health Tips and News

Here is a Stretch from Mullumbimby Chiropractic to help you reduce the chances of getting iliotibial band friction syndrome.

The Iliotibial Band (ITB) is commonly injured in overuse and can lead to iliotibial band friction syndrome, however  regular stretching of the  ITB & the Tensor Fasciae Latae Muscle

(TFL) can greatly reduce injury risks. The ITB stabilizes the knee both in extension and in partial flexion, and is being used constantly during walking and running.

Below is a stretch which will reduce tension in the ITB & TFL and reduce the chances of injury.

Caution: If these stretches cause you any pain, tingling, numbness or any other discomfort discontinue doing the stretches and contact your Chiropractor.

Tensor Fasciae Latae Muscle(TFL) and Ilio-Tibial Band(ITBStretch

Position:  Standing with crossed legs next to a wall, with one hand on the wall (for balance in the stretch)

Description:  Slowly push the hip next to the wall towards the wall, you should feel a comfortable stretch in the lateral thigh of the rear leg. Hold this position for 15 seconds, then perform this same movement on the opposite side.

Repeat this sequence 3 times. Perform 3  times per day. Perform 7  days per week.

 

 






At Mullumbimby Chiropractic, your health is our 
top priority and it should be yours too. 
We believe that with a healthy body and mind you have the ability to live life to 
the fullest and create all that you need. 


Thankyou for visiting us,

We hope to meet you soon.

from,

The team at Mullumbimby Chiropractic

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