FCB's September Newsletter

Welcome back, Dr Stuart!

Dr Stuart has returned from his break and is loving reconnecting with everyone. He and his family enjoyed a few weeks of time at home as well as an east-coast road trip, spending time in Byron Bay, Manning Point, Hawks Nest and Stradbroke Island. The whales were very active making for spectacular viewing off Byron and Stradbroke! Special thanks to Dr Sandy who took such great care of everyone in Dr Stuart’s absence. We will look forward to seeing Dr Sandy again soon! Call us to schedule your next adjustment with Dr Stuart.

Chiropractic Care & Better Brain Function

By Dr Ben Appleyard

Chiropractic care, traditionally known for addressing spinal health, can also significantly enhance brain function. By improving spinal function, chiropractic adjustments help improve nervous system communication, which is crucial for cognitive performance. Reduced function in the spine, can impede nerve signals, affecting brain function, mood, and overall mental clarity.

Regular chiropractic adjustments help to promote improved blood flow to the brain and reduce stress on the nervous system. This can lead to better concentration, memory, and mental agility. Additionally, chiropractic care has been shown to help balance the autonomic nervous system, which plays a vital role in managing stress and maintaining cognitive health.

Integrating chiropractic care into a wellness routine supports not only spinal health but also mental clarity and brain function, making it a valuable tool for those seeking a holistic approach to overall well-being.

Ergonomics for a Healthy Workplace and a Healthy Spine

By Dr. Thomas Williams

One of the conversations I seem to have at least a few times a week in our practice is about desk setup and what practice members can do at home to help them hold their adjustment better, work more effectively and be pain free once they get up from their desk. My answer is almost always the same.

“Let’s take a look at your desk setup…”

Poor ergonomics at the desk can cause a whole host of issues, low back and neck pain, eyes strain, Headache, wrist and shoulder pain just to name a few. Taking the time to set up your workspace so that your desk fits you rather bending and slouching to make yourself fit the desk helps your body and your spine deal with the strain of the sitting that you need to do when you sit down to work.

I always start from the ground up.

1/ start by setting the height of you chair so that your hips are just above your knees with your feet flat on the ground, good hip position will encourage a good lumbar spine position.

2/ with the chair at the right height for you move the mouse and keyboard where you hands naturally land on the desk so you are not cramped up above them and not reaching out for them (if you are able to get one this is where sit to stand desks are great).

3/ Assuming you are working on a computer set the monitor up directly in front of you ideally with the top of the screen no lower than your eyeline. If you are working on a laptop invest in a laptop stand that gets the screen up high enough for you and a separate mouse and keyboard.

4/ Light it up, either with natural light or desk lights. Make sure you can see everything clearly without needing to lean in and strain your eye’s (if like me you’re a night owl this is really vital).

5/ Take regular breaks. Dr. Stuart likes to say “the only bad posture is the one you are in for too long” so get up and move, set a timer to get up from the desk to allow your body to reset and make sure you are doing this before things start to hurt. Five minutes standing to 30 minutes is a good place to start.

Ever since COVID with so many people working from home the opportunity to set up your workspace to best fit your needs is better than ever. Remember the goal is always to find a way to make the desk fit you not the other way around, so you can work more effectively and feel better at and away from the desk. If you need personal advice for your setup or if some of the steps you just cant follow ask your Chiropractor at your next visit, we are always happy to help.

Is Your Diet Causing Headaches?

Headaches can have various triggers, and your diet might be one of them. Certain foods and drinks can contribute to the onset of headaches or migraines. Aged cheeses, processed meats, and foods high in MSG (monosodium glutamate) may be common culprits.

Skipping meals or experiencing dehydration can also lead to headaches. Additionally, foods containing tyramine, a naturally occurring compound found in aged or fermented products, can trigger migraines in some individuals. Chocolate, citrus fruits, and alcohol, particularly red wine, are other potential triggers to be aware of.

If you suspect your diet is causing headaches, try keeping a food diary to identify potential triggers. Record not only what you eat but also the timing of your meals and any headache symptoms that follow. Eliminating problematic foods and staying hydrated may help reduce the frequency and severity of your headaches.

4 Ways to Eat Healthy While Away From Home

Sticking to healthy eating habits can be challenging when you’re away from home. However, with a little planning, it’s possible to maintain a nutritious diet on the road. Here are four tips to help you eat well while travelling:

Pack Snacks: Carry portable, nutrient-dense snacks like nuts, fresh fruit, veggie sticks, and protein bars to stave off hunger and avoid impulse buys.

Choose Wisely: When dining out, look for meals with lean proteins, vegetables, and whole grains. Limit fried foods, sugary drinks, and large portions.

Stay Hydrated: Drink plenty of water to support digestion and curb unnecessary snacking. Avoid excessive alcohol, which can lead to poor food choices.

Make Smart Swaps: Request substitutions like whole wheat bread instead of white, side salads over fries, and dressings/sauces on the side for portion control.

With a bit of mindfulness, you can absolutely stick to your healthy eating goals, even when your routine is disrupted by travel.

5 Life-Changing Effects of a Daily 10-Minute Walk

Incorporating a 10-minute walk into your daily routine can profoundly impact your overall well-being.

• First, regular walking promotes cardiovascular health by lowering blood pressure and reducing the risk of heart disease.
• Second, it aids in weight management by burning calories and boosting metabolism.
• Third, walking releases endorphins, improving mood and alleviating symptoms of depression and anxiety.
• Fourth, it strengthens bones and muscles, increasing mobility and reducing the risk of osteoporosis.
• Finally, daily walks can enhance cognitive function, focus, and creativity by increasing blood flow and oxygen to the brain.

Even a modest 10-minute stroll can yield substantial benefits, making it an accessible and low-impact form of exercise for people of all ages and fitness levels.