SPHC’s New Pilates Equipment Studio

We are very excited to announce that in mid February we will be opening our new Pilates equipment studio. We hope to commence classes by the beginning of March. Keep an eye out on our Facebook page for updates and class timetables.

In today’s world we are fortunate to have access to a wide variety of innovative Pilates equipment that enables us to support or challenge movement. This gives us endless possibilities to help you reach your movement goals. Here is some more information on equipment Pilates and how it might benefit you.

Pilates Equipment

Perhaps before you start taking a new Pilates class you might like to get to know what equipment could be involved in your workout. Here are some common pieces of equipment that are used in Pilates.

• Pilates Reformer
• Trapeze/Cadillac/Tower
• Pilates chair/Wunda
• Pilates mats
• Pilates bands
• Pilates circle or ring
• Pilates ball
• Balance products
• Weights

It is good to familiarise yourself with the different pieces of equipment and options available to you but you will probably find there is no piece of Pilates equipment more famous than the Pilates Reformer.

The Pilates Reformer

Joseph Pilates, the creator of Pilates, invented the Reformer, one of the primary pieces of Pilates apparatus. He reportedly started with hospital beds with machinery springs attached to the bedposts, and offered exercises to prisoners of war at an internment camp on the British Isle of Man where he was also being interned during the First World War. This evolved into his Universal Reformer and today’s variations of the Reformer.

Mat Vs Reformer Pilates

Mat Pilates

Different forms of mat based Pilates involves performing body-weight exercises and movements low to the ground such as roll-ups and single-leg circles. Because exercising on the mat provides resistance against gravity, Mat Pilates focuses on developing and strengthening your legs, stomach, lower and upper back muscles. Simple, yet effective, all you need is a mat and yourself to do Mat Pilates.

Reformer Pilates

Reformer Pilates involves exercising using a bed-like piece of equipment which contains a sliding flat platform and adjustable springs. This Pilates machine, known as a “reformer”, is made up of a foot bar, straps and pulleys which add tension and resistance to your Pilates workout technique.

Reformer Pilates is much more dynamic and versatile as the machine allows you to perform a whole range of workouts in many different body positions, including lying down, standing, sitting, sideways, pulling the straps, pushing the foot bar and more.

Due to the adjustability of the reformer equipment, Reformer Pilates can be tailored to target one specific area, smaller muscle groups or the entire body, as well as adjusted specifically to your fitness and capability levels.

Trapeze

Another important piece of equipment worth mentioning is the trapeze. Most trapeze exercises are performed from a suspended or semi-suspended body position. There is also often a degree of inversion (the body being inverted) associated with these exercises.

Both the reformer and trapeze are traditional Pilates apparatus used to help facilitate correct muscle patterns as well as increase muscle flexibility and strength. The beauty of the Reformer is its suitability for everyone from the elderly who cannot get up or down off the floor to high level athletes that need to be pushed that extra mile.

Benefits of Using Pilates Equipment

Full body workout

Using a Reformer to perform specific, individualised movements will give you a balanced, full body workout. Where there is uneven weakness, you are also able to work unilaterally to focus in and correct imbalances.

Builds strength and tones muscles

Reformer pilates allows you to move through full range while working on strengthening muscles.  It not only targets major muscle groups, but also the small stabilising muscles are called to action when working on a reformer machine.

Low impact (but high intensity)

Reformer Pilates is ideal, under professional guidance, for anyone suffering and recovering from an injury. The low impact allows for repetitive movements to occur which in turn tones and strengthens the injured areas to speed recovery.

Improves core and posture

Many of the exercises performed on a Reformer machine target the core whilst working the peripheral postural muscles at the same time. A stronger core is essential for ideal posture.

Improves mental health

Research continues to emerge on the positive impacts that Reformer Pilates has on mental health. From using the steadiness of your breath to find mindfulness in movement to stress management and relaxation.

Deciding on what type of Pilates is best for you will depend on a number of factors. We have a variety of Pilates classes that are suitable for people of all ages and fitness levels. At SPHC, one of our Pilates trained Physiotherapists will conduct a thorough assessment of each patient before constructing a personalised Reformer / Trapeze program to help you achieve your goals.

Contact us online or give us a call on 3869 1099 to book your assessment today.

We love frittatas, they make a great healthy meatless meal that can be prepared with minimal effort. They are easy to make and store well in the refrigerator, and they’re equally good hot, cold or at room temperature.

It’s good to have a few frittata recipes up your sleeve that you can easily whip together for a healthy family meal or lunch for school, and this one is light, has a lovely savoury flavour and a wonderful aroma that makes it a perfect summertime favourite.

Serves: 4-6

INGREDIENTS

• 8 eggs
• 700 g eggplants, half peeled and cubed
• 1 onion, chopped
• 6 garlic cloves, crushed
• 60 g Gruyère cheese, grated
• 1 tbsp chopped parsley
• Salt and pepper to taste
• 2 tbsp olive oil

METHOD

1. Sprinkle sea salt over eggplant cubes and let them sit in a colander for half an hour. Rinse the eggplants then pat them dry with paper towels.
2. Heat 2 tbsp of olive oil in a skillet and saute the onion. Add the eggplant cubes and the garlic and let them cook on medium low heat until golden and cooked. Stir them frequently.
3. In a bowl, whisk the eggs with cheese, salt and pepper. Pour the egg mixture into the cooked eggplants, lifting edges of eggplant so eggs coat the bottom of the skillet.
4. Cook over low heat covered until set and cooked through. Sprinkle with chopped parsley and serve!

To speak with us or book an appointment, please contact us online or call 38691099.

Recipe and Image courtesy of Chico’s Kitchen

Creating and maintaining a healthier lifestyle is not easy. The pressures of work, family and social obligations can often leave us feeling overwhelmed and exhausted which results in a poor diet and a decrease in exercise. When you are feeling this way or suffering an injury, impairment or illness it can be really difficult to muster up the courage and motivation to set yourself the challenge of a healthier lifestyle.

To help you kick start your 2021 New Year goals we have put together a few simple ideas that can help you to make a few small changes on your way to better health this year.

Start By Establishing Good Habits

At the start of each year most people either want to create at least one good habit, or give up a bad one. This is important because setting goals and creating healthy habits helps with both your mental health and wellbeing.

A habit is something that is routine to you and that you repeat, often without knowing it. Some habits are good and some habits are better to change. Here are a few tips to help establish good habits.

• Start small – It’s hard to change everything all at once; so it’s easier to set yourself small goals to make them achievable. This helps create good habits that will last. For example, it is easier to do a small amount of exercise each day than to decide to run a marathon.
• Give it time – It might take you several months to create a new habit. So you need to include the change as part of your regular routine. A diary (hard copy or online) or a wall planner may help you monitor your progress.
• Have a schedule – Many habits are triggered by events. For example, washing your hands is triggered by going to the toilet. It helps if you set triggers or a schedule for your new habit as part of your existing routine. This could include a particular time of day, or an event such as waking up or eating lunch.
• Set reminders – Setting reminders can help you maintain good habits. If you use an online diary, set automatic reminders on your computer and your phone. There are also apps available that help with goal setting and new habits.
• Be accountable to someone – Your family and friends can be a great support and can help to keep you motivated. Find someone that you trust that you can be accountable to, talk to and will help keep you on track.

If you slip back into your old habits, don’t give up – this is common. Just remember why you wanted to make the change.

Try This Healthy Habit Tool

Here’s a way to help yourself create a healthy habit:

• Decide on a goal.
• Choose a simple action you can take every day.
• Plan when and where you will take your action: choose a time and place that you encounter every day of the week.
• Every time you encounter that time and place, take the action.
• Congratulate yourself when you find yourself doing the action.
• It gets easier with time, and within 10 weeks you should find you are doing it without even thinking.

10 Tips To Help You Maintain Your 2021 Health Goals

Is your personal goal for 2021 to take better care of yourself and get healthy? Here are our top tips to help you keep going with good habits in 2021.

1. Be realistic with goal setting.
2. Plan your goals ahead of time and avoid basing them on your current mindset.
3. Outline your plan and include contingencies for when old habits resurface.
4. Make a ‘pros’ and ‘cons’ list for when you need motivation.
5. Talk about it with friends and family.
6. Reward yourself and celebrate your success with healthy gifts e.g. new activewear.
7. Track your progress.
8. Don’t beat yourself up over the occasional slip up. Do the best you can each day, and take one day at a time.
9. Stick to it because it won’t happen overnight, so be persistent and patient!
10. Keep trying even when things are not going to plan. Start over again and before you know it, you will be back on track.

A healthier lifestyle does not have to be a lifestyle that you don’t enjoy, try engaging in things you are passionate about and surround yourself with positive energy.

SPCH would like to wish all of our customers a Happy New Year. We look forward to seeing you at Sandgate Physical Health Clinic in the coming months and supporting you with your personal health goals throughout 2021.

While steaks, chops, sausages and seafood are standard Aussie BBQ fare, you can still enjoy an Australia Day BBQ without compromising your new year’s healthy resolutions with this delicious and easy Aussie Burger.

Serves: 4

INGREDIENTS

• 500g lean minced steak
• 100g cooked beetroot
• 2 mini garlic and coriander naan bread
• 50g bag rocket
• Tomato, grated carrot and BBQ onions
• 4 tbsp soured cream and chive dip (mixed)
• Salt and pepper

INSTRUCTIONS

1. Make the burgers: Tip the meat into a bowl and sprinkle over 1 tsp salt and a good grinding of black pepper.Work with wet hands to mix in the seasoning. Divide into four with your hands and shape into burgers. (It can be frozen at this stage.)
2. Sort out your ingredients: Prepare the salads to your liking and split the naan breads.
3. Toast the naans: Heat the BBQ and toast the naans on both sides until lightly toasted and set aside. Add the burgers and onion to the BBQ and cook for 2-3 minutes, then turn and cook the other side for a further 2-3 minutes.
4. Assemble the dish: Set half a toasted naan on each serving plate and put a pile of rocket on each. Top with a burger, the BBQ onion then a few slices of beetroot, grated carrot and tomato before adding a dollop of the soured cream and chive mix. Sprinkle with salt and freshly ground black pepper and serve immediately with a big green salad.

Have A Happy and Healthy Australia Day!

If you need to speak with us or book an appointment please call the clinic on 3869 1099 or book online!

Image and recipe courtesy of BBC Good Food

Merry Christmas And Thank You!

2020 has been a year that none of us will forget. We have all faced challenges and for some of us these will continue into the new year.  However, behind it all a great community spirit has emerged that has encouraged us and will continue to guide us forward.

A big warm thank you to the SPHC community who have supported us while we worked on getting things right through lockdowns, restrictions and all the extra ‘COVID normal’ measures.  From all of us at SPHC, thank you for your continued support throughout 2020 and may you and your families have a safe and Merry Christmas!

If there is one thing we can do to make up for the year that we have had, it’s to make 2020 Christmas the best one yet.  Decorations and lights are out and up early and the community is really embracing this magical time of year.

It’s also Christmas shopping time! Whether you are planning a more modest shopping list or going all out, we all deserve to be spoilt this year.  While the festive time of year has become synonymous with gifts of chocolate and wine, now more than ever it is more important to focus on good health and making the most of our healthy lifestyles in Australia. So avoid reaching for the half price box of chocolates, there are plenty of health and wellness Christmas gifts available for every budget.

Here’s our SPHC Healthy Christmas Gift Guide for healthy gift ideas!

SPHC Gift Vouchers

Gift vouchers are always a popular Christmas gift so why not treat that special someone to a SPHC gift voucher.  Our gift vouchers can be used for a variety of treatment options including our very popular Hot Stone Massage. There are so many good reasons as to why a massage is always a perfect Christmas gift! Check out the variety of massages we offer. For gift vouchers phone orders are welcome with credit card and posted at no charge.

Price: Choose your own value

Pilates Block of Classes

We have a variety of Pilates services including classes specific for teenagers, pregnancy, lifestyle, reformer and trapeze and clinical Physiotherapy. A block of Pilates classes is a great gift idea for our current and new Pilates clients, and those that are expecting a new baby. Help someone begin or continue their health and wellness journey throughout 2021.

Price: Click here to get block details and prices

Spikey Massage Balls

Another great gift idea for work colleagues, as a corporate gift, clients in the fitness industry or stocking filler. These self-massage balls are ideal for self-body massage to relieve tension and stimulate blood circulation.

Price: $12

Pilates Socks

Our MoveActive Pilate Socks don’t just look great with the various designs and styles but they are functional too! SPHC highly recommends MoveActive Pilates Socks for foot control and grip during Pilates classes. What’s more, the great looking designs make these a great healthy Christmas gift idea.

Price: $13.95

Archies Thongs

It’s hard not to include a pair of Archies Thongs on your Christmas shopping list. These quality thongs look just like ‘normal’ thongs, yet provide the same amount of support as a typical orthotic. Designed by a Physio, Archies are very popular amongst Australia’s elite athletes and leading health and fitness experts.  A must have on the Healthy Christmas Gift Guide. And the best news is we will soon stock these in children’s sizes.

Price: Adults prices vary starting from $35

Pocket Physios

A Pocket Physio makes a great stocking filler, that is healthy, functional and amazing for quick pain relief. The Pocket Physio was developed by physiotherapists as a simple inexpensive tool to help release muscle tension. A great stocking filler, gift for colleagues or corporate gift idea for sportspeople, manual labourers, active adolescents, office workers, sporting & exercise groups of all ages. Watch our Physio Jack give a great demonstration of the Pocket Physio.

Price: $10

Pillows

Who wouldn’t want the gift of a good night’s sleep? If you have a friend or family member that would love a good quality pillow then the ‘Dream on Me’ pillows by Jaspa Herington make a great healthy Christmas gift idea. These pillows provide a level of support and comfort that helps support the body to a good night’s sleep. We stock both a firm (Comfortfil- back sleepers) and soft (Microblend- side sleepers) that are both finished with a pure cotton sateen piped cover.

Price: Prices from $30

Pilates Accessories

To help you shop for the Pilates enthusiast in your life we have various Pilates accessories that make a great healthy gift idea.  Choose your accessories and gift wrap them into the ultimate Pilates Christmas hamper.  We have a variety of Pilates accessories including:

• Theraband varied lengths – from $6/m
• Resistance bands – from $10
• Slide discs – $ 25/ pair
• Pilates mats – $28

Muscle Balm

This is a great healthy gift idea on its own or package it up in a Health and Wellness Christmas Hamper. Muscle balm helps promote muscle repair and gives relief to sore and aching muscles.

Price: $14

If you would like to know more about any of our healthy gift ideas or would like to make any purchases, contact us on 3869 1099, email or drop in to see us at our Brighton Road clinic in Sandgate from 8am Monday – Saturday. 

Christmas is all about overindulgence. Often with large course roast dinners, endless rounds of chocolates and more than enough glasses of wine.

But while the holiday season is a time for celebration it can also come with its fair share of gastrointestinal distress. This should come as no surprise given that the average person consumes around 6,000 calories on Christmas day alone – which is around triple what we need to survive.

Gastrointestinal distress such as bloating can be very uncomfortable and unfortunately the feeling is all too familiar during the holiday season. Holiday bloating can make your clothes feel tight, your belly’s feel puffy, and it can be a real drain when it comes to your overall energy levels and productivity for the day. Feeling bloated during the holiday period can make enjoying this time with family and friends difficult as the feeling of being uncomfortable all day has a significant impact on your overall mood and enthusiasm to join in the Christmas cheer. Here’s some tips to help you get some relief.

What Causes Bloating?

Quantity plays an important role in Christmas bloating, but also the diversity of rich food types we eat that our digestive tract is not used to digesting all at the same time.

Here are some common triggers to that unwanted bloated feeling during the festive season.

• Too much food – Consuming too much food especially in one sitting.
• Heavy meals and processed foods – Complex foods coupled with a sub-optimal digestion will make you more likely to experience digestive discomfort and bloating.
• Food sensitivities – If you are consuming certain foods that don’t agree with you (dairy is a big one,) then you may experience digestive upset, and yes, this includes bloating.
• Alcohol – Alcohol can remain in the intestine where it will ferment and provide fuel for gut bacteria; the result is lots of gas and bloating.
• Drinking too many carbonated drinks – If you consume a lot of soft drinks during the Christmas season then you might find yourself bloated more often than not. Avoid fizzy drinks as all those bubbles can make you feel puffy and uncomfortable.
• Hormones – During certain times of the month, you may be more bloated than usual. The good news is that exercise may help alleviate some of that bloat.
• Stress – Unfortunately, stress can lead to pretty much any and all unwanted symptoms including feeling bloated. Of course the Christmas period can be a trigger for stress for many people.

How To Reduce Holiday Bloating With Exercise

While exercise isn’t a cure for bloating, getting your body moving especially during the holiday season is always a good idea. Daily exercise may help to alleviate some of that uncomfortable full feeling you get when you’re super bloated so it is worth allocating some time for daily exercise throughout the Christmas period.

4 Exercises To Reduce Bloating

Here are some great exercises for bloating that can help strengthen your core, stretch the body, and reduce stress which in turn will help you find relief from bloating.

Walking

Exercise may help reduce bloating by moving some of that built-up gas through your digestive tract. Less gas equals less bloating. Exercises that help strengthen the abdominal muscles are super beneficial, and walking can help move food through the stomach more quickly, which can be helpful after a big meal. If you are feeling full and bloated after a large Christmas meal get up and walk! It may actually help you feel better faster.

Pilates

Pilates is also another ideal way to stretch and strengthen the body and ease some of that gassy and bloated feeling. Not only is Pilates great for strengthening the abdominal muscles, but it can also be a great stress reducer, another key part of reducing that stubborn bloat.

Yoga

Yoga is amazing for bloating, and there are even certain poses like the spinal twist, and bridge pose that can really help reduce that uncomfortable puffy feeling.

Stretching

If you’re feeling so uncomfortable, and like you couldn’t possibly workout, try stretching. Stretching the body can help promote relaxation, and can really help open everything up. Your body may be super tense when you are feeling bloated. Try loosening up the body and reducing some built-up gas and boosting circulation for better digestion by doing some simple stretches. Lay flat on your yoga mat and bring your knees to your chest. You can also drop your knees to one side of your body with your arms out to your sides for a nice twist. Repeat this on the other side. Take your time stretching it out, and feel the relief from that uncomfortable bloated feeling.

SPCH would like to wish all of our customers a very Merry Christmas. May you and your families have a safe and Happy New Year and we look forward to seeing you at Sandgate Physical Health Clinic in 2021.

A Healthy Christmas Treat!

If there is something we love more than a healthy treat, it’s an easy to make healthy treat.  These cookies are made with just 6 ingredients, take less than 5 minutes to put together and are PERFECT for a healthy Christmas cookie treat.

We think the holiday season is a great excuse to make cookies but it doesn’t have to mean compromising a healthy diet!

What’s In Them?

• Cashew butter – Smooth and drippy cashew butter, with no added sugar. Try to use a cashew butter with a thin texture, otherwise, it will be harder to mix into the other ingredients.
• Maple syrup – Either traditional maple syrup or a sugar free maple syrup if you are following a sugar free diet.
• Coconut flour – A low carb and high fiber flour, this holds the cookies together, and also gives it a cakey texture.
• Vanilla extract – Gives a touch of vanilla flavour to the cookies.
• White chocolate chips – What is a cranberry recipe without any white chocolate in it? Either sugar free white chocolate chips or standard white chocolate chips.
• Dried cranberries – Be sure to use 100% unsweetened dried cranberries.

These aren’t your traditional no bake cookies. There is no flour, no butter, and no grains needed, but you’d never tell. The texture is soft, chewy, and thick. They taste like vanilla cookies flavored with sweet white chocolate pieces that balance out the tartness of the cranberries.

Recipe

Serves: 12

INGREDIENTS

• 1 cup cashew butter
• 1/4 cup maple syrup sugar free or standard
• 1/2 cup coconut flour
• 1 tsp vanilla extract
• 1/4 cup dried cranberries
• 1/4 cup white chocolate chips sugar free or standard

INSTRUCTIONS

1. Line a large plate with baking paper and set aside.
2. In a large mixing bowl, combine all your ingredients, except for the cranberries and white chocolate chips. Mix until combined. Using a rubber spatula, fold through the white chocolate chips and cranberries.
3. Using your hands, form 12 balls and press firmly onto the lined plate and press to a cookie shape. Use a fork to cross each cookie. Freeze for 10 minutes or refrigerate for 30 minutes until firm.

NOTES

• To Store: Cookies soften at room temperature, so should be stored in the refrigerator. Keep them covered (in a sealed container) and they will keep fresh for up to 2 weeks.
• To Freeze: Store cookies in a ziplock bag and store in the freezer for up to 6 months.

NUTRITIONAL GUIDE

Serving: 1cookie | Calories: 155kcal | Carbohydrates: 8g | Protein: 4g | Fat: 11g | Sodium: 14mg | Potassium: 116mg | Fiber: 5g | Calcium: 9mg | Iron: 1mg | NET CARBS: 3g

Merry Christmas!

Recipe and image courtesy of The Big Man’s World

Headaches and migraines can affect all of the population. Based on overseas research, it is estimated by the Headaches Australia Organisation that there are up to seven million tension-type headache sufferers (36% for men and 42% for women) and up to three million migraine sufferers in Australia. Headaches and migraines can affect your home life, social life and work life.

Tension Headaches

A headache appears as pain in the head, in or around the eyes or ears and behind the back of the head. There are many different types of headaches described by health professionals but research is beginning to suggest they might be caused in similar ways. There is significant clinical evidence and research to confirm that many headaches arise from tight muscles and stiff joints of the upper neck. These headaches are known as tension headaches or cervicogenic headaches.

A tension headache is thought to be due to muscle tightness in the scalp, forehead and the back of the neck as well as stiff joints of the upper neck, resulting in referred pain into the head.

This can be triggered by:

• physical or emotional stress
• muscle tension of the upper neck
• malalignments of the neck joints
• fatigue and cold
• poor sitting posture with a poked chin neck position
• previous spinal injury such as a whiplash injury in a motor vehicle accident

Tension headache symptoms may include:

• Dull and persistent pain that may vary in intensity (mild to moderate) and is usually felt on both sides of the head or neck (some however experience jabs of sudden pain in the head)
• A constant, tight, heavy or pressing sensation on or around the head
• Tautness and tenderness of the scalp, neck and shoulder muscles
• Neck movements (active or passive) restricted by muscular stiffness and discomfort
• Ache in the upper back
• Recurrent and episodic pain (often in association with stress)
• Difficulty concentrating
• Disturbed sleep patterns

Migraine Headaches

Migraine headaches are described as a recurrent throbbing headache that typically affects one side of the head and is often accompanied by nausea and disturbed vision. Migraine sufferers can also be extremely sensitive to light and sound.

Migraine can be triggered by many factors including:

• Alcohol
• Caffeine
• Preservatives in food
• Hormonal changes
• Stress
• Sleep disturbances
• Perfumes
• Smoking
• Tight muscles and stiff joints of the upper neck

Symptoms of Migraine Headaches

Along with a headache, migraine sufferers may also experience:

• Nausea
• Vomiting
• Sensitivity to bright lights
• Sensitivity to loud music and blurred vision.
• An aura or visual disturbances such as flashes, splotches, zigzags, or shimmering coloured lights surrounding a blind spot

Is Your Neck the Cause?

Your headache or migraine could be caused by tight neck muscles or neck stiffness. This may be caused by a poor standing and sitting posture as well as sleeping positions. Use the checklist below to help you to determine the root cause of your headache or neck pain.

Checklist 

• Has your doctor cleared you of any other factors that may be contributing to your headache?
• Does your neck pain radiate from the back to the front of your head?
• Do you have pain between your shoulder blades?
• Is your headache worsened by neck movement?
• Is your headache worsened by keeping your neck in the one position for long periods (driving, watching TV or computer use)?
• Does your headache worsen with a poor sitting posture with your chin poked forward?
• Can your headache be eased by pressure at the base of your skull?
• Is this type of headache not always relieved by medication?
• Do you have a long history of neck pain and headache?

If you answered yes to some of these questions, then you may need to see a Physiotherapist to give you a more accurate diagnosis.

What Can Help?

• Physiotherapy – Physiotherapy can be a very effective and natural treatment for headache and migraine sufferers.
• Ice Packs – Most people reach for a hot pack for their headache or migraine, but cold packs can sometimes be more effective. A cold pack or ice wrapped in a towel/pillow slip can help reduce your headache or migraine symptoms. Alternating between hot and cold may also be helpful.
• Relaxation Techniques – Massage can help ease any neck and shoulder spasms that may be directly or indirectly causing your headache.

How Can Physio Help?

Physiotherapy can be a very effective treatment for headache and migraine sufferers by providing quick relief. Physiotherapy can also provide you with an accurate and professional diagnosis about the cause of your headache or migraine with a treatment plan to help prevent future migraines and headaches.

In most cases, physiotherapy alone offers an effective solution for tension headaches and migraines in these ways:

• Correct diagnosis – Establish a correct diagnosis to direct the most effective care to your headache pain.
• Improving neck mobility – Using hands on therapy techniques will improve upper neck joint mobility and muscle flexibility.
• Improving your posture – Your headaches and migraines can be improved by improving your posture. Poor posture can lead to strain on your back and neck muscles possibly leading to headaches and migraine.
• Pillow assessment – A cervical pillow assessment can help ensure that you have the proper pillow to obtain an optimal neck position during sleeping.
• Workstation/work desk setup – Sitting incorrectly at your desks, having the computer screen at an incorrect height and sitting for long periods is detrimental to your overall health and could be one of the leading causes of headaches and migraines
• Strengthening program – An exercise program can be prescribed to improve the strength and coordination of your deep neck stabilisers and upper back muscles, which are important for preventing re-injury.
• The Watson Headache Approach – A Physiotherapist trained in The Watson Headache Approach can use manual, hands on therapy to identify and manage relevant disorders in the upper cervical spine. Trained and certified Watson Headache Practitioners can use their expert training and experience to treat your headache and underlying neck pain. This approach has the potential to offer immediate relief from your headaches and improve your quality of life.

Sandgate Physical Health Clinic

Our Physiotherapists have gained a strong reputation in the Sandgate Community as the go-to clinic for headache treatment. Many of our Physiotherapists have studied The Watson Headache Approach with our Senior Physiotherapist Trina Morris successfully completing the Level 3 Certification in 2014 making her one of the first Physiotherapists in Brisbane able to use the title “Watson Headache Practitioner”. Trina has a passion for improving her patient’s quality of life using these techniques.

If you suffer from headaches or migraines make an appointment with an SPHC physiotherapist who will be able to work with you to prescribe the best treatment program to immediately reduce and work to resolve your future discomfort.

A missed night of sleep is a fairly common experience for young people, new parents, and many busy adults. And while sometimes it’s because you’re having a fun and eventful night out, other times it’s because you must (new mums).  Eitherway, a sleepless night deprives your body of an essential component for good health and energy and makes normal functionality difficult.

Most adults do best with between 7 and 9 hours of sleep a night, when we get less the result is a slow accumulation of sleep debt that can affect your appearance, your immune system, and even the way your brain functions.

Some of the ways a sleepless night affects your health includes:

• Dark Circles – Puffy eyes and a pasty complexion aren’t what you want to see when you wake up in the morning, but your appearance can be affected when you get too little sleep. Missing a night’s sleep can cause fluid to accumulate below your eyes, leading to circles and swelling.
• Hunger Pangs – Lack of sleep changes the way your body interprets hunger signals, leaving you with cravings that can be hard to control. In fact, women who sleep five hours or less a night are 15 percent more likely to become obese during the next decade.
• Feeling Unfocused – Missing a night of sleep increases the likelihood that you will feel forgetful or experience slow reaction times, which can result in small mistakes (typos on a work presentation) or very big ones (impaired driving).
• Common Cold – An itchy, drippy nose is another potential side effect of a missed night of sleep. Your immune system may also be affected, leaving you more susceptible to colds.
• Serious Illnesses – A single night without sleep isn’t usually a big deal, but over time, these occasional lapses can lead to more serious conditions. Longer term, too little sleep may contribute to heart disease, high blood pressure, diabetes, obesity, and stroke.
• Lack of Energy – During high-quality sleep, your body restores many functions it calls on during daily life, such as temperature regulation, a strong immune system, steady hormone levels, and good appetite. All of these factors play a role in how much energy you have. To operate at your peak potential, you need to maintain these functions through quality sleep.

Pain and Sleep

When pain is first experienced, most people do not experience sleeplessness. However, when pain becomes a problem, it can be a vicious cycle. If someone experiences poor sleep due to pain one night, he or she is likely to experience more problems the next night and so on. It gets worse and worse every night.

Also we know that pain triggers poor sleep. For instance, someone experiencing lower back pain may experience several intense microarousals (a change in the sleep state to a lighter stage of sleep) per each hour of sleep, which lead to awakenings. However, microarousals are innocuous for a person not experiencing chronic pain. Pain is a serious intrusion to sleep. Pain is frequently associated with insomnia and these coexisting problems can be difficult to treat. One problem can exacerbate the other.

What Can People Do At Home?

Practicing good sleep hygiene is key to achieving a good night’s sleep. Some tips for people with chronic pain are:

• Stop or limit caffeine consumption.
• Limit alcohol intake, particularly in the evening.
• Practice relaxation techniques, such as deep abdominal breathing.
• See a medical professional.
• Use of painkillers and/or sleeping pills can be effective, but should be used under the supervision of a physician.

It is time to find a sleep professional when pain causes sleep problems and you are unable to fall asleep again. There are a variety of treatments available to ease the sleep problems of chronic pain sufferers, including medication and physical therapy.

Sleep Satisfaction

Feeling good about the sleep you got at night sets you up for other positive emotions throughout the day. Sleep satisfaction can lead to feelings of greater energy, whereas depression is often linked with feelings of fatigue. So, while sleep satisfaction is a subjective assessment, the outcome of how satisfied you feel could have measurable ramifications on your wellbeing.

If you find yourself feeling less than satisfied with your sleep, there are measures you can take to improve your sleep experience including:

• Fresh bedding
• Low noise levels
• Cool temperatures in your bedroom
• Exercise
• Massage
• Therapeutic Pillow

All of these can contribute to a more satisfying sleep experience. By taking steps to increase your sleep satisfaction, you can wake up feeling refreshed with consistently high energy levels throughout the day.

Exercises for Better Sleep

Working out regularly has so many positive health benefits. It can reduce stress, boost alertness during the day, and even improve your sleep quality. There’s no one perfect exercise that will enhance your sleep—any type of movement is better than none—but these specific activities are a good starting point to help you get a better nights sleep.

• Aerobic (or Cardio) Exercise – Activities that get your heart rate up, such as running, brisk walking, cycling, and swimming, have been shown to improve sleep and battle insomnia. Even small bouts, such as 10 minutes, may help, though the goal is to get at least 150 minutes of moderate-intensity (or 75 minutes of vigorous-intensity) aerobic exercise each week.
• Strength Training – Building muscle has been shown to improve the quality of sleep, and it can also help you fall asleep faster and wake up less frequently throughout the night.  So try doing exercises like shoulder presses, bicep curls, tricep dips, squats, lunges, calf raises, sit-ups, and push-ups that will make you stronger.
• Pilates – Pilates is a great option to tackle sleep issues, as firstly it is low impact and can be done according to whichever level you wish to move at. Joseph Pilates also created a lot of his exercises from hospital beds (in fact, this is how the reformer was created) so are great to do when awake or releasing tensions from the day when going to bed. Pilates also helps reduce psychological tension, anxiety, depression, muscle spasm, neck and back pain and high blood pressure which can all contribute to bad sleep.
• Yoga – Yoga’s relaxing poses and stretches, as well as the calming breathing exercises that accompany them, may be especially helpful if stress is what’s keeping you from falling asleep. Those with insomnia who do yoga daily for eight weeks are likely to fall asleep faster and increase the amount of time that they spend sleeping.

Massage Can Help

Amongst other health benefits, massage helps to improve sleep as it promotes relaxation and can be beneficial in helping those who can’t otherwise comfortably rest. If you’re kept up at night worrying or find it hard to relax at night a massage may be the key to sounder sleep.

Regular massage sessions have also been found to decrease depression and anxiety levels which all help to improve sleep quality, perhaps because they trigger the release of serotonin, a neurotransmitter that can help you feel calm.

Not only can a massage bring stress levels down, but it may also help ease pain. Studies have shown that people with low back pain who had 30-minute massage sessions twice a week for five weeks reported a decrease in pain and fewer sleep disturbances. This may be due to the fact that massage encourages more time spent in the deep, restorative stages of sleep, where your body hardly moves.

View the range of Massage Services available at Sandgate Physio.

Find a Good Pillow

The wrong pillow may worsen headaches, neck and back pain, shoulder and arm numbness, and cause sneezing and allergies which can have a significant impact on the quality and length of your sleep. This can lead to chronic tiredness and other health problems.

Therefore, choosing the right pillow is very important in achieving a good night’s rest. A good pillow will support the skull, neck and upper back without applying undue pressure, as it conforms to the exact shape of the sleeper, thus spreading the weight evenly and uniformly along the vertebrae.

If you are looking for a good quality pillow that provides you with the level of support and comfort that helps support your body to a good night’s sleep, at SPHC, we stock the ‘Dream on Me’ pillows by Jaspa Herington. You can visit us in the clinic or contact us to find out more.

Do you experience health issues relating to or causing sleep issues?  Give the clinic a call on 3869 1099 or contact us online to make an appointment. 

World Diabetes Day 14/11

World Diabetes Day (WDD) is marked every year on the 14th of November, the birthday of Sir Frederick Banting, who co-discovered insulin along with Charles Best in 1922.

WDD is the world’s largest diabetes awareness campaign reaching a global audience of over 1 billion people in more than 160 countries. The campaign draws attention to issues of paramount importance to the diabetes world and keeps diabetes firmly in the public and political spotlight.

The theme for WDD 2020 is ‘The Nurse and Diabetes’. The campaign aims to raise awareness around the crucial role that nurses play in supporting people living with diabetes.

Recipe – Date And Muesli Slice

This delicious snack made of dates, apples, muesli and spice is a lovely little morsel to enjoy with a hot cup of tea or coffee. Full of fruit and fibre this little treat is a great alternative to many packaged biscuits.You can make a batch and freeze them, they make great lunch box snacks or are perfect for when visitors pop in.

Nutritional Information

Serves: 8
Low Fat
Per serving
Energy: 383kJ
Protein: 1.6g
Total fat: 1.7g
Saturated fat: 0.4g
Carbohydrates: 16.7g
Sodium: 14mg

INGREDIENTS

• Oil – olive spray
• 2 medium apples
• 1/3 cup of water
• 1/4 cup of margarine
• 2 cups of dates – seeded
• 2 cups of muesli – natural
• 1/2 cup of flour – plain
• 1/2 cup of flour – wholemeal plain
• 1 tsp of cinnamon

INSTRUCTIONS

1. Preheat oven to 180°C (160°C fan forced)
2. Lightly spray a slice tin (approx. 25 x 30 cm) with oil
3. Add coarsely grated apple (core removed but skin on), water, margarine and dates to a small saucepan and bring to the boil
4. Reduce heat, cover and simmer for a further 5 minutes until the apple is soft
5. Cook uncovered for a further 5 minutes and stir occasionally until mixture thickens to a paste-like consistency
6. While the apple and date mixture is cooking, place muesli in a large fry pan. Stir over low heat for 5 minutes until lightly browned
7. Sift flours into a large bowl, returning husk (valuable bran fibre) remaining in the sieve to the bowl
8. Add cinnamon and muesli to the flours and mix to combine
9. Stir into the date mixture then spoon into prepared tin
10. Bake for 20 minutes until firm
11. Cool in tin before cutting into 32 pieces.

For more recipe ideas and tips for modifying recipes visit Diabetes Australia. 

Reference:
Diabetes Australia (www.diabetesaustralia.com.au)
LiveLighter (www.livelighter.com.au)
© State of Western Australia 2013