We often ask our patients to take a short walk after their adjustment, depending on the chiropractic technique we’ve used. We generally ask you to take short walks of about 5 minutes or so, to stabilise your spine.

Walking is a low impact type of exercise and, as such, is suitable if you have ongoing or recurrent episodes of lower back pain. Aerobic exercise can be great for reducing the incidence of low back pain but it’s too painful to perform when you’re actually suffering. Walking counts as good exercise but doesn’t aggravate the structures in your lower back.

For some back problems, even walking will aggravate or cause too much pain to be bearable. In this case, other low-impact exercise may be advisable, especially water therapy (such as jogging exercises in the pool or deep water aerobics). This is because the water supports your body, which reduces compression on your lower back. This allows for more pain free movement.

Walking helps to:

· improve your circulation, pump nutrients into your soft tissues and drain toxins.

· strengthen your muscles in your feet, legs, hips, and torso. It also increases the stability of the spine and conditions the muscles that keep the body in the upright position.

· improve your posture and flexibility. Walking, along with regular stretching, allows greater range of motion; helps prevent awkward movements and potential for future injury.

· strengthen bones and reduce bone density loss. Regular walking for exercise helps prevent osteoporosis and can help to reduce pain if you suffer from osteoarthritis.

· control weight, especially as one ages and metabolism slows.

· reduce the risk of coronary heart disease and stroke. It can also lower blood pressure and reduce cholesterol.

So now you know the benefits of walking. If you do a 2 mile walk every day for a week you’ll feel so much better (mind you – you will also be 14 miles from home!) As always, if you have a question, just call me on 01603 216430 and I will call you back or email me through our website norwichchiropractic.co.uk.

All the best

Neil

I know I always seem to title these posts with a terrible schoolboy-humour/ tabloid-worthy headline but this one was so glaringly obvious I just couldn’t resist it! With winter approaching and colds and flu on the horizon I thought it’s time to talk feverishly (OK, I’ll stop with the puns now).
Fever…. what’s it’s for? I’ve asked people of all ages this over the years. In the end everyone comes down to “it’s your bodies defence against the bug” ( kids get this much quicker than adults!). So, if it’s your defence mechanism, why do we so often try to interfere with it? Well, there’s been an interesting article in New Scientist recently. It takes the tack that science has been looking at what happens when we use drugs to bring a fever down and maybe it’s not such a good idea to do this.
Well, duh!
Chiropractors have been saying this for quite literally years. Not just us either, Hippocrates was saying this 2400 years ago. Other natural health professionals have long maintained that your body knows best and its wise to let the body run its own immune system wherever possible. If there’s no interference to your nervous system then in the vast majority of cases your body will raise your temperature to kill off the bugs but leave you untouched. As with any process this can take time. During this time you may be uncomfortable but this is the price you may have to pay for your body fully protecting you!
Now clearly things can go wrong and your body could overheat to a dangerous extent. Lets be clear, these things do happen. But here’s a thought – what if it does that only when its not getting the right information! What if your body can fully regulate your fever when its getting all the right feedback, but if there’s any interference with that feedback (subluxation) then the control may be faulty and then you may indeed get too hot.
To be controversial for a moment, what if a lot of what we think are “problems” are just our bodies way of doing the best it can in the circumstances. For example there’s some evidence that a raised cholesterol level is just your bodies way of doing the best it can when there’s strain on the heart. There’s also a line of reasoning that says your blood pressure going up is the best approach your body has to dealing with a toxicity. Think about this for a moment – Why do we get these “illnesses”?
Is it bad luck or random chance? Clearly not.
Is it genetic? Much though medicine would love you to think that, there’s no evidence to support that in the majority of cases.
So why does it happen?
Is it possible that, just like plants, we need the right stuff to thrive and nothing else -and if we don’t do that the plant gets sick. What about us, if we eat junk, stress out, don’t exercise and so on – maybe we get sick just the same!
More of all those general principles in another post but for now let’s get back to fever.

I started out reading the article in New Scientist thinking about all the little children who suffer colds and bugs for longer than they should because someone doses them up with Calpol and the like, but I was appalled when I read about the difference in terms of deaths in hospital. I repeat, deaths.
There was a study carried out in the University of Miami in 2005 and they studied 82 critically ill people who either were given drugs at 38.5 degrees or only if they reached 40 degrees. Of the people given drugs at the lower temperature (standard treatment) 7 died. Of the other group (only given drugs if their temperature reached a higher level ) only 1 died. The trial was stopped on ethical grounds. It seemed the standard treatment was killing more people!
The message here seems to be let your body do what it knows best how to do. Medication is not the answer in the vast majority of cases. Your body is an amazing piece of bioengineering and will do the most astonishing things as long as it is not suffering from interference. It pays to make sure your body works at it’s best. Don’t mess it up with drugs (whether pushed or prescribed), give it the right rest, nutrition, hydration, exercise and so on and make sure you keep it clear of nerve interference by getting your spine checked by a chiropractor then, stand back and let it be amazing.
Till next time
Yours in health
Dr Neil

So… Your spine’s started to click a lot more now has it? Fine. It’s to do with how your body responds to the changes in flexibility as a result of the beginning stages of chiropractic care.

First let’s just briefly recap on what a subluxation is. It’s a part of your spine that, in a nutshell, is stiff and doesn’t work as it should. Very often there are compensations in other levels in your spine that move more than they should. The more flexible a joint is the more easily it can move enough to click or pop. So… you’ve got some stiff and some extra flexible joints (that may click a bit more easily – occasionally).

Now you’re getting adjusted the tight parts start to loosen up. So you’ve got the loose compensating parts and now some increasingly normal flexibility parts. Net effect? Generally loose….so… when you then stretch that area of the spine, sometimes reaching out to a cupboard or just having a general stretch, then the overused part can move to such an extent that it will click by itself. Now, as time goes on and the spine settles down to work normally at all levels, then the clicking will decrease as everything goes back to working normally.

So nothing to worry about and, in the words of Tom Jones, it’s not unusual.

Yours in health,

Dr Neil

Symptoms are your body’s attempt to alert you when things are getting really bad! The trouble is that the problem itself often starts long before you see the signs and it’s only then that we think to see someone about it. For example, tooth decay is present long before the actual toothache starts (that’s why we can end up getting unexpected fillings).

It’s a similar thing with our spines. Your spine is amazing and will adapt and work around problems that develop over the years as a result of falls, traumas, poor lifestyle habits, work stress etc. In fact, because your body is so good at adapting to traumas, accidents and poor habits, you may be pain free for months or years. Eventually, however, your body becomes overwhelmed; your spine can’t compensate anymore and rings the alarm bell, or in other words, lets you know by producing symptoms. So… you’ve been “feeling” ok, whilst your spine has been slowly going downhill and may now be in quite a bad way, both structurally and symptomatically. Furthermore, if we ignore our symptoms, which are just our body’s cry for help, and even put up with them for years, problems can become chronic. Degenerative changes can start to take place.

The good news is that chiropractic works quite quickly. We have a saying in chiropractic that pain is the last thing to come and the first thing to go. Unfortunately, the fact that this often happens can lull us into a false sense of security. Occasionally, I hear people say “I’m feeling so much better, I think I’ll leave it for now” by this they mean their chiropractic care.  Now, this is one of the biggest mistakes you can make. Don’t be fooled into thinking that just because you are feeling better, that you are better. This is simply NOT SO! To think in this way, is to say that lack of symptoms equals good health.

Now you know that symptoms are merely your body’s alarm bell, what do we , as chiropractors, go by when assessing the health of your spine? Function is the answer. As a chiropractor, I go by how your spine is functioning. Of course I’m interested in your symptoms, but function is my main concern and it’s the way I assess how you’re doing. My aim is to get you to recover as well as your body is able to. This means getting you out of pain and then ensuring your spine is functioning well. Meaning that we make sure that the muscles and ligaments are doing their job in supporting your spine – something they can only do when your spine has been stabilised and everything is given the time to strengthen. This means going through the Initial stage to correct the problems in your spine and then the Reconstructive stage to stabilise your spine and allowing muscles and ligaments to strengthen. Only then can maintenance keep you at your best.

Chiropractic aims to help you be the very best that you can be. Together we can make sure you’re not just symptom free but problem free and that you stay amazing!

Yours in Health

Neil Folker

So how much DO you need everyday? In fact, you need to drink around one and a half to 2 litres of water a day. This is especially important as you go through your care because your body will need to flush out the waste products that come from tight muscles ‘relaxing” as you recover. Without sufficient water, you could feel more sore as your body struggles to rid itself of the breakdown products of the lactic acid from your muscles.

Here are some tips to help remind you to drink:

1. Carry a 500ml bottle of water around with you. This will not only remind you to drink more but it’s also an easy way of keeping track of how much you’re drinking. If you fill it up from the tap you can reuse it as well – brilliant for the environment! Try to get a glass or “healthy” plastic bottle.

2. Add some flavour. If you really can’t stand the taste of water on it’s own try adding a small amount of fruit juice or a squeeze of lemon or lime. The sour taste of lemon can even help with weight loss, as it helps your liver get rid of toxins. Your liver plays a really important role in helping you lose weight and if it’s full of toxins it doesn’t do its job properly. The other thing you can do is filter your tap water either with a jug filter (like a Brita) or with an inline tap one installed on your sink.

3. Water is refreshing from the fridge or with ice. Or try it hot with a piece of ginger, a drop of honey and slices of lemon – really refreshing in the morning or at any time of day.

4. Set an alarm. If you’ve got a watch that beeps on the hour it can be a good reminder. Every hour fill up a glass of water, or drink from your bottle, and make sure you finish the glass before the next hour. You could even set a reminder on your computer at work, or on your phone.

5. Eat water-rich foods. Here are some foods, which have the highest level of water in them. This can also help you get your five-a-day.

Food % water

Lettuce                  96%             Cucumber           94%

Tomatoes              93%             Broccoli                92%

Carrots                  90%             Watermelon           90%

Grapefruit              88%

Remember almost nothing is more important to your health than drinking water. If you’re worried about feeling bloated or having to go to the bathroom too often, let me share this with you; if you’re not going to the bathroom at least 4 times a day, you’re probably not drinking enough. So there you are. Drink more…”go” more. How’s that – you’re even getting a bit more exercise too!

A great book to read, available from our library, is “Your Body’s Many Cries for Water” by Dr. F. Batmanghelid.

To sum up (and shamelessly use someone elses advertising slogan)  – “Are you getting enough?”

Any questions email me at drneil@norwichchiropractic.co.uk or call me at the centre on 01603 216430 and I will call you back.

Yours in health,

Dr Neil Folker

STRESS!!!!!!!!!!!!!! (Sorry, didn’t mean to shout there)

Stressful influences seem to surround us. If it isn’t the outside threat of global warming or the current economic meltdown, it’s closer to home with work demands or domestic issues taking their toll on our health and our sanity. Of course, some stress is inevitable and in fact, normal. It can encourage us to get things done or change things we don’t like. In fact, a world without any stress at all would leave us so laid back, there would be little impetus to do any thing! However, it’s when we live in a near constant state of stress, that it’s wise to take stock and see what we can do to reduce it.

There are really 2 types of stress:-

Eu stress: this is the type that is all under your control, the good stress if you like. For example, when you have a job to do; it’s down to you and it’s going well or roller-coaster rides (IF you like them – personally I hate them).

De stress: This is where the stress and anxiety are caused by elements beyond your control like being stuck in traffic and you’re late for an important meeting with your boss, family worries, divorce etc (or ME on a roller coaster!)

Only one type of stress that does the real damage…..And that’s the DE-stress (de-stress = distress). This is the one that contributes to heart disease and hypertension. How you deal with stress is critical. A study once showed that those who go through life with an “It’ll all work out OK in the end” attitude tend to live longer, healthier lives than those who look for the negatives. Apparently optimists outlive pessimists by up to 7 years. Great news (but only if you’re an optimist!). You may remember from our Early Care Appointment that there are 3 categories of stress:  Physical, Chemical and Emotional. The following are things that you can do to boost your immune system and reduce your stress.

11 Tips to start with

1. Take care of yourself physically. Get enough rest and sleep.
2. Drink more water. There is a link between water and stress reduction. Being dehydrated can increase your cortisol levels, a stress hormone. (Drink much more than half a glass – see the end of this piece!)
3. Eat healthy, well balanced meals. (a whole topic in itself I know)
4. Exercise regularly. Walking can help relieve stress. A study published in the Annals of Behavioral Medicine (Nov 99) showed that university students who walked and did other easy to moderate exercise regularly, had lower stress levels than couch potatoes or those who exercised strenuously.
5. Count your blessings. At the end of the day spend a couple of moments thinking of ALL the things you are grateful for in your life. Include things like your family, your dog (who loves you!), a lovely sunset – anything, no matter how small, that you appreciate.
6. Try to live by the old adage of having the wisdom to care about the things you can change and not the things you can’t. Don’t cry over spilt milk (and you shouldn’t drink it anyway…it’s meant for baby cows remember)
7. Declutter your house – a messy environment can affect how you feel. Mess gets in the way, obscuring things you need and spoils your enjoyment of space.
8. Do one thing at a time and do it well. Then go onto the next thing. Do you see animals multitasking?
9. Don’t be overly competitive. We don’t have to compete to be the fastest, the richest, the sexiest or the smartest on the block. This can come from insecurity and fear of being left behind, revel in who you are and YOUR uniqueness.
10. Take just a little time to clear your mind (like a mini-meditation) now and then, some soft dreamy music can help. Put your troubles, if you have any, to one side…you can always pick them up later. Even a regular 5 minutes  slot can help
11. Get regularly adjusted! Removing interference and stress in your nervous system gives your body the ability to heal and regulate at its optimal level.

We’ll come back to these topics in future emails. Until then remember that the glass IS half full IF you choose to see it that way (and, hey, it’s better than no glass at all!)

Keep smiling

Dr Neil Folker

The vast majority of us drive. We don’t really think too much about our sitting position, posture, tiredness levels etc. This isn’t so much a problem on short journeys but on long ones, these factors can mean the difference between a comfortable and safe journey and a nightmare one.

When you drive long distance, do you do what so many people do? Drive, drive, drive; stopping only for petrol, food or a much needed toilet break? If so, you may inadvertently find yourself driving for several hours. With no breaks, you may get there only 5 – 10 minutes quicker. The fact is, that driving for such long periods without a break is more likely to give you backache or make any current problems worse. Your body can easily seize up if stuck in one position for too long. It can also dull your concentration making you feeling tired and more likely to have an accident. That, clearly, is a serious matter.

So what good driving habits should we adopt?

1. Stop, get out and stretch every 75 – 90 minutes or so. It need only be for 5 minutes walking up and down in a petrol station or in a lay by. By the way, don’t think that stopping at a fast food joint, with a certain small chef outside, gobbling down chips is the same thing. It isn’t and, unlike a short walk, will not refresh you. All those carbs and fast food will just make you want to have a little sleep. Anyway, that’s a whole other subject.
2. Do a few stretches before you get back into the car, pulling your knee up to your chest for example – but do follow your chiropractor’s advice!
3. Vary the rake angle of the seat every so often. Most car seats now have an adjustable angle to the backrest. Just give the button or dial a slight tweak but don’t move it too much. There is a range within which you will be ergonomically comfortable. Just vary the position a little within that range. This stops the muscles setting in one position and helps you to feel less stiff and achy at the end of your journey. Do make sure, however, that you can still see in your mirrors.
4. Ensure that your rear view mirror is set for you sitting upright, not slid down, in your seat. Also pay close attention to whether you’re sitting straight upright in your seat or leaning to the left or to the right. People often lean slightly left, into the middle of the car, especially in small cars (like the ‘KA’). I have my own theory on the reason why! Anyway, just watch them in traffic queues and see if you don’t agree! (Let me know).
5. Stay well hydrated. Have a bottle of water with you in the car. This will help you stay alert and refreshed. Note:- water NOT coke – you want hydration, not sugar highs and lows!
6. If you feel tired, stop somewhere safe and have forty winks. You’d rather get there safe than not at all, right? Set the alarm on your mobile if you have to.

These habits may not be ground breaking but so many of us ignore them. On your next long journey, discipline yourself to do them. You should arrive at your destination in one piece, feeling perkier and more refreshed.

Yours in health,

Dr Neil

I’ve put a link in here to an article on Mercola.com. Dr Joseph Mercola is a champion of the campaign for natural approaches to health maintenance. His site is one of the most popular alternative/complementary health sites in the world.

If you’d like to read about the studies that show that statins are potentially dangerous click here

http://articles.mercola.com/sites/articles/archive/2010/06/12/unintended-statin-sideeffect-risks-uncovered.aspx

(Please note that you’ll need to subscribe to his site to view all the content – well worth it!)

I have long been concerned about the safety of these drugs and am convinced that lifestyle issues are, by and large, the cause of the increase in heart disease in the western world. They seem to me to be prescribed to so many people! I have come across a significant number of people who have had their cholesterol checked, found to be fine and then put on these drugs anyway!  That’s wonderful isn’t it? Why not go the whole hog? “Well Mrs Smith your blood pressures fine -but I’m going to give you these anti-hypertensives anyway…and while we’re at it lets give you some insulin, anti depressants (even though you’re as happy as can be) …It makes no sense at all to think that we have evolved to need these drugs as we reach our later years.

My advice… think VERY carefully before you take drugs like this and dont believe all the “facts” you’re told. The drug companies are out to make money even if their products aren’t the answer.

Till next time.

Neil