"Never worry about numbers. Help one person at a time, and always start with the person nearest you." - Mother Teresa
Hands On And Holistic Healing Feb 25, 2009
Tennis Elbow Nov 3, 2009
How about painkillers and anti-inflammatories? Oct 12, 2011
The Silent Disease
With more than four million potential osteoporosis sufferers in South Africa, it’s time we stood up and paid attention.
Osteoporosis is more serious than you think, affecting over 200 million women worldwide; most women don’t know they have the disease until they’ve fractured a bone. And, by the time a fracture occurs, the disease is in its advanced stages and damage is severe. These fractures are common and an important cause of disability and death globally. You might not have osteoporosis at the top of your list of health concerns, but this is why you should.
Osteoporosis: Explained
According to the National Osteoporosis Foundation of South Africa (Nofsa), osteoporosis is a systematic disease where the bone mass and quality of bone are diminished to such an extent that it can lead to fractures of the spine, hip, ribs and wrist. Bone is a living tissue; new bone is continuously being formed and old bone chewed away. In osteoporosis, the bone is chewed away more rapidly than it is formed. Throughout youth, your body uses both calcium and phosphate to produce bones. If you do not get enough calcium, or if your body does not absorb calcium from the diet, bone production and bone tissues may suffer. As you age, calcium and phosphate may be reabsorbed into the body from the bones, which makes the bone tissue weaker. This can result in brittle bones that are more prone to fractures (which increase with age), which is why it is important to get an adequate intake of vitamins from a young age.
Osteoporosis is called the silent epidemic, because there are usually no signs until you fracture a bone. While it is a disease generally affecting postmenopausal women, it is increasingly becoming a problem affecting men too. Doctor Stan Lipschitz, a Johannesburg-based physician who specialises in geriatric medicine, comments: “Men and women lose bone as they age. Women lose additional bone for the first few years after menopause. Therefore women develop osteoporosis earlier – but men also develop this disease in later life, and the outcome after a fracture is worse.”
Research: The latest
Osteoporosis treatments, such as bisphosphonates and strontium ranelate, came under the international spotlight recently, when the results of the world’s largest-ever bone biopsy study in menopausal women was presented at the European Congress on Oesteoporosis and Osteoarthritis (held in Spain).
The global study compared the efficiency of the osteoporosis treatment stronium ranelate with the commonly prescribed bisphosphonates, finding it to be 17 times more effective. Ranelate has a higher bone-forming activity and is the only treatment to stimulate bone formation and prevent reabsorption. Lipschitz agrees, “ranelate is a significant treatment. The aim for this disease is to have a drug that reduces bone loss and stimulates bone formation. Ranelate is the only drug currently available able to achieve this.”
Strontium ranelate has a greater effect on improving bone density in the long run too. “In a dose of 2mg/day, ranelate reduced fracture at all sites. It is the first treatment that has been shown to reduce hip fractures at five years,” says Lipschitz.
According to Dr Jean-Yves Reginster, chairperson of the European Osteoporosis Foundation, ranelate has also recently been shown to have sustained anti-fracture efficacy over 10 years, making it a first-choice treatment for postmenopausal osteoporotic women.
Bisphosphonates are taken to prevent fractures related to postmenopausal osteoporosis, but researchers have linked long-term use with a small risk of unusual fractures of the thigh bone and death of the jawbone. Dr Elizabeth Shane, past president of the American Society of Bone and Mineral research, comments on the findings of unusual fractures: “Extremely rare, when considered in the context of how many people take bisphosphonates for osteoporosis.” She says the benefits of this drug outweigh the risks. Doctors should review the long term treatments of people on this type of drug after four to five years of use.
According to Nofsa, both strontium ranelate and bisphosphonates are first-line treatments for people suffering from osteoporosis. Your doctor will decide which treatment will suit you, based on your profile and the stage of the disease.
Bone Health: Prevention is better than treatment
You cannot change the fact that you might be predisposed to osteoporosis due to gender, age and genetics, but you can prevent further bone loss. Recent research on calcium shows that not only does it prevent further calcium losses, but it has also been shown to help improve bone density. “Without calcium supplementation, further losses of bone density will occur,” explains Andrea du Plessis, a qualified dietician.
It is also important to make sure that the calcium supplement has vitamin D and magnesium to metabolise the calcium in your body, to prevent heart attacks and strokes.
Exercise, such as walking, jogging and playing tennis, can reduce the likelihood of bone fractures in people with osteoporosis. Exercise can also make the bones stronger. Each time a muscle contracts, it stimulates the bone cells to produce more bone density in the bone. “The slower and more controlled the movement, the more benefit to muscle tone and greater gain to bone density,” adds Dr Guy Ashburner, a Cape Town-based osteopath.
Risk factors: The leading cause of osteoporosis is a drop in oestrogen in women and a drop in testosterone in men, but there are other factors. These include:
Family history of osteoporosis
Excessive alcohol intake
History of hormone treatment for prostate cancer and breast cancer
Smoking
Low body weight
Too little calcium in the diet
Vitamin D deficiency
Lack of exercise
Malabsorption
Tips to protect health
Osteoporosis is on the increase, and the longer you live, the greater the likelihood of this disease and fractures. But here are practical tips to ensure strong bones:
Watch your salt and coffee intake as this can increase the risk of urinary excretion of calcium.
Dried prunes are one of the best food sources of calcium intake.
Vitamins such as phosphate, magnesium, fluoride, vitamin C, D and K, combined with calcium, all play a part in strong healthy bones.
Smoking and drinking can contribute to loss of bone density and strength.
Gentle exercise.
It’s all in the bones
Back pain is on the increase due to lifestyle, poor posture and lack of exercise. Ashburner says that bad posture results in increased tension in your back and spine, leading to discomfort and pain gradually affecting the neck, which can result in headaches and the inability to concentrate.
Simple rules for posture, to prevent pain and discomfort, have to do with the spinal curve. Always sit correctly using a simple chair with a space at the back big enough to put your bottom through, as this helps support your upper back. “Sitting in the chair, bend forward to a 45-degree angle, wiggle your bottom back as far as possible, then sit up.”
He continues. “It is essential for the health of the spine, and indeed the body, to have normal curves. This begins with the foundation of the lumbar spine. If this is in the wrong position, the rest of the spine will follow.”
Osteoporosis is one of the main reasons why people are admitted to nursing homes.
A woman’s risk of sustaining a hip fracture is equal to the combined risk of developing breast, uterine and ovarian cancer and up to 20% of people die after a hip fracture.
It accounts for more days spent in hospital than any other disease. This is why it is important to start looking after your bones now.
Symptoms
There are no symptoms in the early stages, but symptoms occurring later include:
Bone pain or tenderness
Fractures with little or no trauma
Loss of height over time
Low back and neck pain due to fractures of the spinal bones
Stooped posture
For more information visit www.osteogoodhealth.co.za or www.osteoporosis.org.za
Source: Longevity
Can growing be painful?
Do you remember being told by your parents that the pain you were experiencing was a ‘growing pain’? Believe it or not, your parents were probably right.
What causes growing pains?
Dr Guy Ashburner, an Osteopath in Cape Town, says that during rapid growth phases, the child’s bone lengthens before his muscles and tendons are able to stretch correspondingly. After one to three hours of rest, this imbalance causes a build-up of fluid within the connective tissues and this is what causes the pain.
Who gets them?
Children between the ages of 3 and 5 generally experience growing pains, but they can occur later between the ages of 8 and 12.
How do they feel?
As a rule, the pain is in the front of the thighs, in the calves or the back of the knees and it often involves both legs. The pain can be quite intense and can vary considerably in frequency and intensity. While some children awaken crying with pain, others complain of a dull discomfort.
When do they occur?
Growing pains happen at night and are gone by morning. They occasionally occur at the end of the day but never during the day.
How do I treat them?
The paediatrician:
Massage
Stretch the leg muscles
Apply warm compresses
Paediatrician in Cape Town, Dr Carl Wicht warns that “it is important to ensure that these activities don’t aggravate the pain, as that may point to another cause. Should there be an area of local tenderness, warmth or swelling, this should be assessed by a doctor. The legs should therefore still look normal with good joint movement and no limping during the day.”
The osteopath:
Release the build-up of fluid through osteopathic treatment.
Treat other areas of the body.
According to Dr Ashburner, osteopathic treatment is very effective at treating growing pains. “Recently two children required only one treatment each to resolve all their symptoms,” he says. “Other restrictions in the body may predispose the child to growing pains and by treating these as well as the symptomatic area, osteopathy offers a holistic approach.”
The physiotherapist:
Educate
Prevent
As growing pains can be exacerbated or even caused by excessive training programmes, education and prevention is what Trish Lang, Cape Town Physiotherapist, advises. If the pain occurs, there is much that physiotherapy can do to ease muscle spasms and cramps.
The naturopath:
Calcium and Magnesium for muscle cramps
Apply massage oil if the pain is acute.
Naturopath, Tiva Luckett advises parents to examine their child’s diet and ensure that he is getting enough nutrients and whole-foods.
What if it’s something more serious?
The following table will help you distinguish between growing pains and other, more serious conditions. If you can answer ‘yes’ to any of the questions in the second column, the pain could be related to another illness:
Is the child healthy? Or is he pale and suffering from a fever or a rash?
Does the pain affect either leg at one time or another? Or does it affect only one leg regularly?
Does it occur between the joints? Or is it located in the joint?
Does it occur only at night? Or night and day?
Does it subside within 10 to 20 minutes? Or is it prolonged and chronic?
Is it intermittent? Or persistent?
Does the child walk normally? Or does he limp or refuse to walk?
Does the leg look normal? Or is there redness or swelling?
Both Dr Ashburner and Dr Wicht agree that if parents are unsure, they should not to make their own diagnoses, but rather consult a professional.
Source – Women24
Do alternative medical therapies work?
In pain? If conventional methods fail, visit an osteopath. The Women24 team gives the treatment a ‘thumbs up’. Do you?
In search of answers, I visited Dr Guy Ashburner, an osteopath and Parent24 expert.
Our first appointment was mostly talk and lasted for roughly 45 minutes. After exploring my health with a series of non-invasive questions, Dr Ashburner explained more about the practice, and I learnt that:
• Osteopathy is a ‘hands-on’ manual technique that focuses on harmonising all the systems of the body.
• An osteopath finds and treats the underlying cause of a problem, instead of ‘sorting it out’ with drugs and medication.
• The therapeutic interventions – which are similar to massage therapy – facilitate our body’s own recovery.
• Osteopathy treats anything from headaches, migraines, back, neck and pelvic pain; to stress, fatigue, pregnancy and posture-related problems.
• By receiving osteopathic treatments patients are also likely to notice an increase in energy levels, a reduction in stress, improved sleep and a boosted immune system.
My next visit was almost an hour long and included a back and neck rubdown. I swear, I felt like an entirely new person afterwards.
But while my ‘ailments’ are not debilitating, my colleague Caro de Waal has more severe problems, and claims to have also had great success through osteopathy:
“I have had a neck/shoulder problem for over 5 years which started out as bad headaches that were so intense; I thought I had a brain tumour. I first visited a Physiotherapist because that was what my doctor suggested and I did that for 2 years solid. It helped in the short term, but it wasn’t helping the root of the problem.
Then, over one Christmas holiday period, I got ‘rotator cuff’ –a severe muscular shoulder problem where you literally can’t move your head – and decided to see a Chiropractor.
I thought this was the answer and while the therapy helped in the beginning, it too became obsolete. He even told me that I would NEVER be pain free. But I refused to believe it and went on a mission to find ‘the cure’. I went to a kinesiologist, who referred me to an osteopath and I have not looked back since. She took one look at me and knew what was wrong. And even though I am not 100%, I am ten times better than I have been in years!
“I believe in osteopaths completely. Because they look at both the bones AND the muscles, they get a better picture of the problem at its base.”
By: Meagan Karstens
Source: Women24
Get Your Move Groove Back
As men get older they start to assume that aches and pains are a ‘natural part of getting old’ and that they have to accept them – this is not true, there is a lot that Osteopathy can do to help over 40 men stay pain free and active. As men age their bodies gradually lose muscle mass, flexibilty and shape and the activities they engage in change. To be able to cope with this it is important that we retain a full range of movement in all our joints so that they stay healthy and that our muscles remain flexible and capable of allowing movement.
Movement is essential for health and if the over 40 man stops using parts of his body and allows himself to stiffen up then this will lead to further dysfunction. One of the problems men have as they get older is that they start to loose confidence in their body to be able to do what they want so they stop being active.
A man’s body can be likened to a car, in that it needs regular servicing and maintenance as it gets older! Osteopaths treat the whole person not just conditions, and thus a very wide variety of different problems can be helped. Osteopathic treatment is aimed at releasing strains and stresses that have often accumulated in the body over many years, thus improving mobility and the circulation to all parts of the body. The result is often an improvement in many different aspects of health.
Most men will have suffered trauma at some point in their life, such as from falls, car accidents, or sporting accidents. Often men do not think that they have injured themselves at the time, but to the trained hands of an osteopath the effects of these accidents are often palpable years later as a continuing strain within the body tissues. This can make the joints more vulnerable to arthritic changes, and cause undue fatigue because more energy is used in simple every day tasks. This imparts lasting strains in the body, which can not only aggravate existing problems, but also predispose to other illnesses. Osteopathic treatment can be effective at releasing the residual strains from accidents, both recent or long ago. This allows the body to function more efficiently.
Patients often report an improvement in pain or other symptoms. The changes of old age are to some extent inevitable but we can delay them. Ageing involves changes in the blood vessels, glands, and all the organs and tissues of the body. The systems of the body and their functions gradually run down. These changes are greatly influenced by changes in structure and by using stucture as our main tool we can turn things around and delay the ageing process with remarkable results.
Osteopathy is an established system of complete medical practice, diagnosis and treatment, as recognised by the Allied Health Professions Council of South Africa and the British Medical Association. It is a ‘hands-on therapy (no surgery, medication, tablets or gimmicks) that restores the normal structure of the musculoskeletal system, which in turn improves the function of the nervous, circulatory and immune systems. This allows faster healing, reducing pain, congestion and restriction within the body. A diagnosis including an explanation of why dysfunction has occurred will always be made prior to treatment. Hands-on treatment ranges from very subtle techniques used for babies through to more robust techniques used for athletes. Most patients report receiving complete relief in two to three consultations.
The following conditions may all benefit from osteopathic treatment
Sports injuries, low back pain, neck pain, whiplash, tennis elbow, disc injuries, headaches, shin splints, arthritis, shoulder pain, chronic fatigue syndrome and more
Source: Being SAM
Eating On the Go
If we could come up with the perfect healthy lifestyle plan for you that included exactly what you needed to reach your health and fitness goals, you wouldn’t follow it.
Don’t believe us? How often have you seen people diagnosed with chronic diseases of lifestyle who don’t take the necessary steps to improve their situation? They firstly say they want to eat better, exercise more , work less, stop smoking etc..; then they see the relevant health professionals who tell them how to do it. Yet they end up feeling guilty for not being able to make a change!
Why is it so hard for them to make the change?
Well, unless they really don’t want to change, there are two major obstacles.
Obstacle1: Habits
These are various food and activity related actions that become habitual as we repeat the same pattern day in day out for most of our lives. These are often sub-optimal since people might not have a conscious, logical plan for changing them.
Obstacle 2: Time Management.
People get busy, other life priorities take over such as work, family, financial concerns and making a lifestyle change becomes inconvenient. When these inevitable circumstances come up, it is easier to stay in a comfort zone rather than embark on something that is new, potentially challenging and time consuming.
Eating on the GO
Fast food or convenience food is a growing industry. As people find they have less time to eat they either don’t eat at all or reach for something quick. So why is fast food so appealing?
• It’s quick
• It’s easy to get
• It tastes good
Advertising and societal norms have a powerful influence over what we eat. . People often go to fast food because they don’t consider other options. They see advertisments and TV commercials for fast food, their parents eat it, their friends eat it, their co-workers eat it, and so on. It’s what a large proportion of the working population do. A major battle in the fight for a lean and healthy body is having nutritious food ready and available.
So how can you “plan for the unplanned” and have healthy food ready to eat?
Eating on the Go Option 1 – Weekly Planning
You pick one day per week, set aside a few hours and plan your food intake for the following week. Buy the ingredients, and prepare the lunches and snacks. Try and choose tasty and healthy options such as chicken, tuna, salad, nuts and fruits.
Try this for 10 consecutive weeks and it will start to become a habit. You may find it hard at first but with the right planning you are well on the way to becoming healthier as well as saving money!
Eating on the Go Option 2 – Daily Planning
How about a daily food planning? In less than 30 minutes, you can get all of your food organized for the following day. This can be as easy as filling a lunchbox with healthy foods from the fridge or going to your local market to buy a container of salad from the salad bar with the food you need.
Eating on the Go Option 3 – If you don’t like to plan then , have others do it!!
If your lifestyle allows, you could hire someone to prepare your food for the week, or get all of your food from a healthy market that does the preparation. You could even investigate a local restaurant that delivers. Having others preparing your food can seem extravagant to some people, and we’ll accept that. But for those weeks when you are extremely busy, finding a healthy food store, restaurant or food preparation service to do the prep for you can add years and quality to your life.
Eating healthy can be difficult. But it can also be quite easy. If having healthy food on hand is holding you back, try incorporating a food preparation ritual. See how it works for you. If once a week is overwhelming, try a daily plan to start with. If you aren’t willing to invest the time and energy into your own food preparation, try outsourcing. Your body will thank you.
A bit of planning ahead goes a long way!!
By Claire-Louise Drury
Osteopathy could be the cure
“An osteo what?” – The answer nine of my 10 friends gave me when I told them I was seeing an osteopath for a muscle injury. They’re not alone – most South Africans fall into this category.
Fact is osteopathy, a “hands-on” manual therapy, has been around since the 1870s (before chiropractic and physiotherapy), but in South Africa it’s still relatively unknown.
According to Dr Guy Ashburner, there are only 50 registered osteopaths in South Africa compared with more than 5 000 in the United Kingdom.
Guy runs an osteopathic clinic in Constantia and patients come from all over the Peninsula to get treatment for a wide range of problems which include back pain, disc injuries, pain in the neck, sciatica, trapped nerves, headaches, joint and muscle pain, symptoms of arthritis, sport related injuries, fibromyalgia, pain during pregnancy, infantile colic, irritable babies as well as latching and suckling difficulties.
According to Guy, osteopathy is not the same as chiropractic or physiotherapy. “Osteopaths take into account not only physical symptoms, but also the patient’s lifestyle and attitudes, as well as his or her overall health, effectively treating the patient as a whole. The osteopath considers physical, environmental and stress factors simultaneously, whereas the general medical practitioner would usually treat these factors individually and in isolation from each other.”
Osteopaths, chiropractors and physiotherapists treat the same conditions with different approaches.
“If you’re thinking you may need to see a chiropractor or physiotherapist, then seeing an osteopath is suitable. Many of our patients have seen many therapists and prefer our holistic osteopathic approach.”
While chiropractors tend to be very focused on a range of techniques for manipulation of the spine, osteopaths do not manipulate (click) a joint the way chiropractors do.
“We make use of a wider range of techniques for the whole body. Apart from manipulation, osteopaths use other techniques such as stretches, massage and gentle release techniques (cranial osteopathy) without any ‘clicking’ of the joints.”
Guy believes this “hands-on” therapy can help restore the normal mobility of the musculoskeletal system which in turn improves the function of the nervous, circulatory and immune systems and allows faster healing, reducing pain, congestion and restriction within the body.
“By paying attention to the significance of any alteration in structure or function (the joints, muscles, ligaments, bones and connective tissue), an osteopath is able to interpret whole patterns of aches, pains and general health problems.”
If you suffer from headaches, for example, it could be the final symptom of lower-back or foot-related problems.
“If you have a knee injury, an osteopath will also assess whether there may be any involvement of other areas with a mechanical relationship to the knee, such as the foot, hip, lower back and pelvis, and the associated soft tissues,” explains Guy.
It’s all about treating the underlying causes.
Guy studied at the British School of Osteopathy in the United Kingdom and also has a post-graduate diploma in paediatric osteopathy. He emigrated to South Africa in 2006, after which he opened his clinic Osteopathy Cape Town.
He is passionate about correct posture and appropriate exercise and goes as far as saying that if no one had bad posture, most medical practitioners would be without a job. “Good posture is the cornerstone of good health,” says Guy.
“It’s so basic – if it’s moving, it’s working. A lack of mobility to a greater of lesser degree will contribute to many medical conditions. The more movement, the better your body works, that’s nature. It’s all about keeping it simple.”
The first consultation with an osteopath will include a detailed case history leading to a patient’s present symptoms. A physical examination is then conducted to evaluate the body’s biomechanics (structure, posture and physical movements).
“Subsequent manual therapy will range from very subtle techniques used for babies, through to more robust methods for athletes. Some of these include gentle releasing, joint articulation and manipulation, muscle stretching, rhythmic joint movements, soft tissue massage, trigger point therapy and lymphatic drainage,” explains Guy.
The number of visits will depend on the severity and duration of the illness or injury and can range from between two to six consultations. Consultation time ranges from 45 to 60 minutes.
For more information on osteopathy or to contact Guy, visit the website www.osteogoodhealth.com or call 021 715 9999
Source: Tyger Burger – Peoples Post
HABIT –BREAKING
The ELLE beauty team talked four colleagues into breaking their worst habits…
THE SLOUCHER
Online editor and features writer Jenna McArthur wanted to fix her poor posture and tried osteopathy by Dr Guy Ashburner.
THE HABIT: I have begun to sit and stand incorrectly over the years and my work station in incorrectly set up. Sitting all day has caused insufficient flexibility and movement in my muscles and made them weak. The result? I slouch and hunch my shoulders, I hold my head and neck far too forward and my general posture is poor, causing neck and shoulder pain, and tightening the muscles in the middle of my back, where my slump is at its worst.
THE TREATMENT: Osteopathy is a ‘hands-on’ type of therapy offering a holistic experience. Dr Ashburner first examined my muscular structure in conjunction with my diet, posture and breathing before offering occupational advice on all fronts. The aim is to correct the damage by relaxing tense and congested muscles and joints, mobilising joints and improving muscle tone. The best part of the treatment is that each session feels like a 45-minute deep soft tissue massage and it took a lot of self-control not to drift off. The ultimate goal was to straighten my body and remove the tension that has built up over years of slumping. In order to align my bones and joints and make muscles more efficient, Dr Ashburner focused on manipulating my hip flexors, abdominal muscles, diaphragm and pectoral muscles that have shortened. He also used mobilising techniques to release the tension in my neck and back.
A CURE? The key to understanding osteopathy is to know that results are not achieved overnight. It is a lengthy process but after just three consultations I could feel a difference. I felt lighter and my muscles felt more supple and longer as the tension was released and my muscles were loosened during each session. But what you do about your bad habit at home or the office is as important and Dr Ashburner taught me simple and realistic exercises to do by myself. He also looked at my work station and explained the importance of consciously assuming and maintaining the correct posture until it becomes habit. The greatest revelation for me was realising that the benefits of a good posture are so much more than an absence of pain. I soon felt less tired and had less headaches, I managed stress better and had less tension-related pain. A good posture, osteopathy teaches, is a good habit that contributes to overall wellbeing.
THE DETAILS: From R390 for the first one-hour consultation and R350 for each 45-minute follow-up session. For more details, call 021 715 9999or visit osteogoodhealth.com
THE ONE-TOO-MANY SOCIAL DRINKER
Poppy Evans, our senior fashion editor, tried hypnotism to help her exercise a little more self-restraint when being social and visited the Marilyn Bradley Hypnotism Studio.
THE HABIT: I call it antisocial drinking. Although I’m not dependent on or addicted to alcohol, I find it very difficult to say no to ‘that second drink’ or to avoid alcohol completely and end up burning the candle at both ends. With a hectic schedule involving many after-hour work functions as well as a busy social life, I would like to limit my drinking to weekends – it’s just not healthy to be drinking almost every day!
THE TREATMENT: Marilyn Bradley, the therapist, began by explaining exactly what hypnotism is. She compared my normal state of consciousness to a sirloin steak and said that all she was going to do was to turn it into fillet. The bottom line is that it’s all steak. In other words it’s all me. When hypnotised, I would never actually ‘sleep’, nor would I do anything I wasn’t comfortable doing. For hypnotherapy to work, she explained, the person being treated needed to have a realistic goal, had to genuinely want to achieve that goal and also truly believe that he had been hypnotised. The therapy itself was nothing like I had expected it to be. It was a totally wonderful experience. I can honestly say I have never been more relaxed. Marilyn performed small tests on me throughout and only told me afterwards exactly what they were. This was to prove that I had indeed been in a hypnotic state. She also spoke to me throughout the therapy about the goal we had set together (that was realistic and one that I wanted to achieve), but I also went to a place where I was having conversations with myself about other things. She says this is the best part of hypnotism, that it lets you deal with your anxieties by accessing your gut feelings.
A CURE? To be fair, it was as a terrible week to attempt to cut back on drinking. The first week following my hypnosis I had a few big birthday parties. However, although I didn’t stick to my goal 100 percent, I felt more relaxed, comfortable and generally happier than I had in a long time, which I think impacted my drinking habits, too. I plan to go back to Marilyn on a regular basis. I cannot put into words how much I feel I have benefitted from the treatment, regardless of my drinking habits.
THE DETAILS: R600 per one-hour session. To make an appointment visit hypnosisstudio.co.za or call 021 801 1385.
THE NOT-SO-SECRET MIDNIGHT SNACKER
Kirsty Stoltz, ELLE’s Jo’burg senior fashion editor, went to see a dietician hoping to correct her midnight eating habits.
THE HABIT: I love food. Other than Prada’s spring/summer 2011 collection, it’s what I mostly think about. So when Lynette, our beauty editor, asked me if I had any secret habits that I needed to be free from, I knew I had just the thing. It would all play out quite innocently: I’d wake in the middle of the night with an incredible thirst, tip-toe to the kitchen, careful not to wake my boyfriend and the cats, and then basically eat anything I can get my hands on. Lately I have restricted the eating and ended up drinking lots of fruit juice – huge quantities of sugary fruit juice that aren’t doing me or my weight any favours.
THE TREATMENT: I made an appointment with Dr Lila Bruk and during our session we went through my eating habits. We discovered that I am eating way too many carbohydrates and not enough protein. Lila worked out a personalised eating plan for me and also sent me for blood tests as she suspected that my crazy midnight cravings may well be a symptom of hypoglycaemia.
A CURE? Well it turns out that my sugar and hormone levels fall into the normal range but my cholesterol level is a little high. I will therefore change my diet and have it checked again within the next two months. I suspect my cravings are probably a symptom of not eating enough and not drinking enough water during the day. A month into my new regime, when I wake up during the night, I drink some water and go back to bed. I want juice but I now know that my body doesn’t need it. The low-GI diet is relatively easy to follow and I feel calmer when I wake up.
THE DETAILS: Expect to pay around R450 for a first consultation with a dietician; to find Dr Bruk or a dietician in your area, go to the Association for Dietetics in South Africa’s website, adsa.org.za
THE SMOKER
Erla Rabe, ELLE’s copy editor, attended and Allen Carr Easyway to Stop Smoking clinic; it is endorsed by CANSA.
THE HABIT: Although I’ve never been a heavy smoker – five or six a day were my limit – I have been smoking on and off for 27 years and have never really enjoyed it. I managed to stop on a few occasions; the longest I have lasted has been about 18 months. The pitfall, for me, is social occasions: I can go without a cigarette for days but put me among smokers and I immediately reach for a cigarette. There has been more cancer on my mother’s side of the family than I care to shake a stick at but I have only seriously wanted to quit since being diagnosed with type-I diabetes, which makes smoking even worse for your health, if such a thing is possible.
THE TREATMENT: I reported for the clinic at 8am along with about 15 other apprehensive smokers. Dr Charles Nel, who himself got rid a 40-a-day habit with Allen Carr’s method, first gave us a brief overview of advertisers’ ploys before starting the session in earnest. It is difficult to say what it entails without giving away any secrets but the gist of it is not to make wannabe non-smokers feel as if they are going to be depriving themselves of something they want. (We all know how difficult it is to stop thinking about chocolate once you’ve decided to shed a kilo or two.) The focus is on what you stand to gain and not to rationalise the process. If you don’t manage to quit after the initial session, you can attend two shorter follow-up sessions for free. Dr Nel also gave each of us his cell number in case anyone hit a road bump and needed a pep talk.
A CURE? It’s been five weeks and so far, so good. Oddly enough, I thought of having a cigarette at 11pm the night after the clinic, a time at which I usually never ever would have smoked. I dismissed the thought as soon as I had registered that it was curious and that was the end of that. I have also passed a test I had been dreading: a visit to my sister. Usually I would have been looking for a cigarette before I even sat down but this time I simply ignored the thought. I’m not sure if this is the message and method I was supposed to take from the workshop but it seems to work for me: don’t overthink it and, to quote Nancy Reagan, just say no. It’s amazing how quickly the desire for a cigarette disappears when I simply dismiss it. The clinic has also confirmed something that all smokers know: there is no such thing as a social or casual smoker. You either smoke or you don’t. And when you’ve stopped, that ‘just one’ cigarette will have you buying your own again in a matter of weeks.
THE DETAILS: R2 260 (R350 if you’re on Discovery Vitality). Visit allencarr.co.za or call 0861 100 200 to book; regular clinics are held in all major centres. If you want to try it, take my advice and get a good night’s sleep before you go; the six-hour session requires you to be focussed. Also take something warm as the venue is kept cold-ish to stop everyone from getting too cosy and dozy.
Source- Elle Magazine
Pain, pain go away – and don’t come back another day …
Pain is your body’s way of telling you that something is wrong. It’s often caused by swelling of tissue, which creates pressure on nerves and leads to discomfort. Pain is a useful mechanism to alert you to a problem, and stops you from damaging your body further. It should therefore always be taken seriously.
Pain can affect many areas of the body, but particularly the lower back, head, neck, joints and legs. It can result from injuries and arthritis, and can also manifest itself in forms such as headache or period pain.
Before trying any pain relief approach, it’s important to talk to your doctor. Some therapies may not be safe or appropriate for you, even if they are of the non-pharmaceutical kind. Various factors need to be considered before undergoing treatment, including your medical condition and history.
The keystone to any treatment is a diagnosis, a logical conclusion based on information obtained from the chief complaint, the patient’s history and the physical examination. Every attempt should be made to diagnose the precise anatomical and pathological cause of the presenting problem.
‘Each illness has its cause, and the cause cannot be removed by any medication’ (Hippocrates)
PAIN RELIEF WITH PHYSICAL THERAPY
Osteopathy, physiotherapy and chiropractic are statutorily recognised physical therapies in South Africa. Chiropractors and osteopaths are both medical professionals who treat patients with a focus on the musculoskeletal system.
One of the main purposes of osteopathy is pain relief. Osteopathy helps people of all ages who suffer from pain, tackling complaints ranging from sports- and work-related injuries to arthritis and sciatica. The osteopath’s role is to alleviate pain and improve the patient’s mobility in order to make life more comfortable.
PAIN RELIEF WITH STRESS MANAGEMENT
Stress is a major psychological factor that can intensify the perception of pain. When people are distressed their muscles tend to become tense, which may increase pain in already tender tissues. On an emotional level, the pressure may amplify perception of pain. Emotional arousal or stress may lead you to interpret your situation as more difficult than it is, and you may avoid certain types of activities because you’re afraid they are going to make your pain worse.
If it is not possible to change the source of tension, try distracting yourself with enjoyable activities such as spending time with friends, watching a movie or listening to music. Participating in something pleasurable may shift focus away from pain.
Another strategy is to unwind. Relaxation techniques include deep breathing, progressive muscle relaxation, meditation, visualisation and tai chi. These practices have been proven to be effective.
PAIN RELIEF WITH EXERCISE
Many people in pain avoid exercise because movement hurts too much. Yet inactivity may actually worsen the condition. The human body was designed to be in motion no matter what state of health it’s in. If you let your body become inactive, you will allow it to degenerate.
‘Nothing causes as much damage to our body as long physical inactivity’ (Aristotle)
Muscle degeneration can lead to other problems such as diminishing bone density, depression and a weakened heart. In contrast, regular exercise will help keep joints flexible and strong, and better able to deal with arthritic pain. Plus, physical activity promotes the release of mood-enhancing chemicals in the body that can help diminish the perception of pain.
To decrease pain and prevent further injury, it is important to apply appropriate effort in proper form. Not all exercises are right for everyone. If one type of exercise does not work for you, there are always other options. Before starting a fitness programme, consult with your doctor and physical therapist.
PAIN RELIEF WITH DIET
Losing weight can help reduce the risk of pain. If you’re overweight and de-conditioned, your joints take increased mechanical strain because of the increased kilos your joints have to carry.
Follow a healthy, balanced diet. Try to eat organically produced foods and avoid processed foods, wheat, milk and soy. If your diet is too acidic it is likely to increase your pain, so consult a nutritionist to find out how you can balance your body’s ph through diet.
LIVE A HEALTHY LIFE
The best strategy for pain relief involves appropriate physical therapy, good posture, appropriate exercise, eating properly, getting enough sleep, and managing stress.
Source – Natural Medicine
Better sleep, better energy
It’s amazing how little value we attach to a good night’s sleep. Rather than investing in a new bed or high quality natural bedding, we spend our money on fancy household goods, often neglecting our bedroom environment. However, statistics show that back pain affects almost 80% of South Africans at some point in their lives and the major cause for this is sleeping in discomfort. Add to the list cranky moods, headaches and neck pain, all common symptoms of a bad night’s sleep. And, since you spend about a third of your life sleeping, it’s essential you take the time to create a sleep environment that is as relaxing to be in as it is conducive to setting the stage for sleep.
Sleeping in comfort
According to Corné van Breemen, Managing Member of Good Night Linen, you should consider your bedroom as your own personal refuge and retreat from the noise, stresses and strains of everyday life. “The quality and length of your sleep is affected by your sleep environment,” she says. “Sleep comfort is essential to getting a good night’s rest so that you can awaken physically and emotionally re-energised, ready to face a new day.” Lise Parry, Buying Manager of Loads of Living agrees; “We don’t really need be told we perform better after a good night’s rest, we know it. For starters the ideal sleeping temperature based on scientific evidence is 18 to 23°C. Products made from natural products, such as linen, cotton or silk are the best – they remain cool in summer and do not cause the level of perspiration synthetic fabrics do. The same goes for natural inners, which allow for breathability – ensuring body heat is kept inside the covers in cold weather and allowed to escape naturally in hot weather.
Choose your sheets, mattresses and pillows wisely
When it comes to sheets, mattresses and pillows, there is no one-size-fits-all. Everyone has different needs and preferences, so it might be challenging to find the type of fabric, filling, weight and texture that works best for you. “To make it a little bit easier, concentrate on how the product makes you feel and affects your sleep comfort, rather than the colour, pattern and style,” says van Breemen. Interior consultant, Anna Correia suggests visiting an array of retailers to conduct a ‘rest test’, to lie on an array of beds in your usual sleeping position. When choosing a mattress, do your research and then try them out with your sleeping partner, adds Parry. “Matresses can be an expensive investment, so make sure you are happy with your choice and that it caters for your needs,” she says. “When it comes to pillows, they all pretty much look the same to the untrained eye, but if you peek beneath the covers, you’ll find a bewildering array of fillings, such as soft, traditional down and feathers, latex foam, polyester gel and memory foam – even such exotic materials as buckwheat hulls.” Parry explains that even though comfort is of primary importance, it should not be your only consideration. You also have to think about neck support, potential allergens and long-term durability. As a general guide, if you sleep on your back, you should have a firmer mattress than those who sleep on their stomachs and a soft supporting pillow is recommended for stomach sleepers versus a firm support for those who are side sleepers.
Good bed for good health
Dr Guy Ashburner, Cape Town Osteopath recommends using a firm mattress over the use of a soft feather mattress. “A good bed needs a surface that allows you to sink into it a little so that your curves and body shape may be accommodated. The major function for a bed is to provide a comfortable neutral position for the spine. A medium firm mattress is the recommended optimum firmness,” he says. “A mattress which seems perfect in one position actually might cause some strain on your back in another one so it is important to spend sufficient time in each position to establish how it really feels.” He also suggests talking to your osteopath or specialist about the best sleeping postures for you, which will lessen the impact on your neck and lumbar spine. The best sleeping position will depend on the level of pain you are suffering with, as well as your specific diagnosis. If you don’t have a diagnosis for your neck, back and shoulder pain it would be advisable to address this first by consulting with your local osteopath. “Pillows also play a big role in the quality of your sleep, and once again it is a good idea to consult with your osteopath about this topic and then follow their recommendations,” he says. “Essentaily your spine needs to be in a neutral position. So if you are laying on your side the space between the side of your face and the bed needs to be filled with a pillow. Too much or too little pillow will cause your neck to bend in an awkward fashion causing potential neck strain. If you are lying on your back one small pilow will suffice. Too many pillows caused the neck to flex forward and create strain.”
R&R in the bedroom
“A bedroom is a place for relaxation and rest and so, soothing, subtle colours of the softer tones of naturals, greens, blues, greys, pink and white work best,” says Correia. “In addition to colour, wall to wall carpeting creates a warm and comforting feel.” She also adds that windows also need to be decorated to suit the space and that curtains be lined with block-out lining to darken the room for optimal sleeping. “Not only do they block out sunlight, they also assist in noise absorption. Lighting also plays a role and bedside lights will always be a part of the equation. Choose these well, especially if you like to read before bed and make sure your lamp is adjustable,” she says. “And, if you’re not an avid reader then a standard lamp and shade is the way to go.” She also suggests getting rid of all the clutter in your bedroom and keeping the space a ‘no-TV-zone’. “My absolute pet hate are TVs in a bedroom as they interrupt the look and feel of a space that is meant to be calming. Rather surround yourself with books and magazines that will help you to unwind from a long day.” Dr Ashburner points out the importance of sleeping in a completely darkened room. “Light during the night depresses your immune system,” he says. “Even a dim source like a bedside clock or a night light may switch melatonin production off, so keep your bedroom as dark as possible. Quality sleep has been linked to balanced hormone levels and an improved mood.”
Bedding and sleeping disorders
A great incentive to spend money on a pillow is one that guarantees snoring to stop. Says Parry; “Almost all treatments for snoring revolve around clearing the blockage in the breathing passage. Pillows can assist with that – there are occasions wherein snoring is the result of wrong sleeping position. Sometimes, sleeping with too many pillows can stretch and narrow the air passage. Using one, well-selected pillow can avoid that. Also, lying on the back can cause snoring. So, a change in sleeping position can be a good help.” Parry also believes that if your bed is uncomfortable or your linen doesn’t keep you cool when it should, then you might suffer from insomnia, which is often a symptom of another problem, such as stress, anxiety, depression, or an underlying health condition. Van Breemen also points to allergies as another hindrance to a good night’s sleep. “Allergy to feather pillows and pet hair are a common cause of severe snoring. If you have feather bedding, you may well find that by changing to synthetic fiber filled bedding you can eliminate the snoring overnight. Similarly, you may be allergic to pet hair and your snoring may be worse if your pet has been in your bedroom or sitting on your bed.”
Busting the bedding myths:
MYTH: the higher the thread count, the higher the quality.
“This is not true,” says van Breemen. “Cotton sheets are preferred choice because they’re smooth and cool against your skin and quality depends on the yarn used and the finishing process that the fabric is subjected to. Additionally, anything higher that 400-thread count becomes un-washable due to the inability of the water to pass through the fabric.”
MYTH: mattresses and pillows never need replacing.
“It is advisable to change your mattress every five to ten years. If your mattress looks tacky, worn out and dented and you are not having a good night’s sleep on it, then you know it is time for a new mattress,” says Correia. “ As for pillows, I would advise changing every five years. This is a personal issue, as many of people hang onto their pillows for life! Once the foam has worn out and becomes lumpy or the feathers are not maintaining and your neck or shoulders are constantly in pain, then you know it’s time to replace your pillows.”
MYTH: Any old mattress or pillow will do the job
“Your back supports a complex system of vertebrae, discs, joints, muscles, tendons, ligaments and nerves – and our spine is naturally designed to work well in an upright position, but the moment we lie down on beds and pillows that fail to provide proper support, the spinal components are subjected to considerable stresses and tension. This lack of back support can aggravate an existing “bad back’ condition leading to back pain problems and costly visits to chiropractors,” says van Breemen.
MYTH: All ‘orthopaedic-quality’ beds are the best types of beds to purchase.
“Be aware that ‘orthopaedic’ quality beds are usually too hard,” says Dr Ashburner. “The harder the bed is not necessarily the best for your body. Too hard or too soft is not the answer. Find a comfortable bed surface that can support you and then the rest of the mattress should be firm enough to stop you sinking in to too far.”
When the bedbugs bite…
Bedbugs can enter your home through luggage, clothing, second-hand beds and furniture and other items. Because of their tiny size, they are difficult to detect as they hide in nooks and crannies, only coming out at night to feed on your blood. Your home might be immaculate, yet not free of bedbugs as they are not a sign of your space being dirty. They are mainly active at night and bite while you are asleep.
Signs you’re sharing the bed with bedbugs:
-Blood stains on your sheets or pillow cases.
-Dark spots of bedbug excrement, egg shells or shed skins in areas where they hide.
-An offensive or musty smell in your bedding.
Getting rid of bedbugs:
-Clean bedding, linen, curtains and clothing in hot water.
-Scrub down your mattress seams before vacuuming.
-If all else fails, call the exterminator.
Origin – Longevity Magazine – February 2012
Repetitive Strain Injury (RSI)
Repetitive strain injury has become a generalised term for conditions derived from repetitive actions. So the category ‘RSI’ suggests the cause or maintaining factor of the presenting symptoms, but due to its lack of accuracy is not a complete diagnosis.
An Osteopath or other good diagnostician may for example, gleen from the patient’s history of prolonged periods of typing and an examination with positive signs of pain and swelling over the tendon the RSI appears to be tendonitis or tendinopathy. Other musculoskeletal, neurological or vascular dysfunction such as muscular adhesions, muscular tension, nerve entrapment and vascular disorders may be at the root of many of these RSIs.
The rise of RSI is generally attributed to the small repetitive motions such as the action of typing on a computer keyboard and clicking a mouse. Common areas affected are the hands, thumb and finger joints, wrist, elbow, knee, shoulder and neck.
The most likely occupations and activities which predispose to RSI are computer work (excessive keyboard and mouse use), carpenters, Cell phone smsing (Blackberrys, iPhones etc…), chefs, desk work/studying (writing with pen/pencil, Decorating, driving, activities involving prolonged periods of gripping), mechanics, Work with microscopes, musicians, excessive pruning or Shearing and sportsmen (Tennis and Golfers elbow are examples of repetitive strain caused by over-play and poor practice). and anyone who performs a repetitive task are the most likely candidates. When looking at the cause of RSI it is also necessary to look at the strain on muscles of sitting for long periods in a fixed position as well as the stresses of repeated arm, hand and finger action.
The muscles of the arms are not biomechanically made to deal with short and fast motions for long periods of time. Prolonged contraction of these muscles reduces blood supply. Glycogen which is stored in the muscles and used as energy is quickly used up. When the glycogen is depleted, arm muscles work very inefficiently. This fatigue with forced repetitive movement not only stresses the muscles but causes tiny tears in some of the small muscle fibers called fibrils. When the muscles and tendons continue to be used without appropriate management to ensure healing, the process of fatigue and strain is accelerated.
If the body does not recover from this, more muscle fibres will get shorter and tighter, but the opposing muscle groups are unchanged in length. For example when typing, the muscles used to tap the keys (flexor muscles on the inside of the forearm) would shorten more than the opposing extensor muscles. This muscle imbalance will create a musculoskeletal imbalance and further problems. The natural position of the wrist joint will be shifted due to the shortened muscles which will in turn put stress on the wrist and the associated carpal tunnel. The stability of the joint may be compromised leaving the person more susceptible to other injuries from pulling or twisting motions.
Abnormal joint position or istability could predispose the joint surface to wear prematurely. Wear and tear of the articular surface of bones is called osteoarthritis. Prolonged muscular imbalance accelerates the development of osteoarthritis.
Muscle tone and balance is crucial for joint health and flexibilty.. Too much muscle tension will limit the range of jont motion and keep the joint under excessive compressive forces, potentially leading to early wear and tear of the joint surface. Poor muscle tone will allow the joint to be hyper mobile and not be properly stabilised. This can create undue stress have negative long term effects on the ligaments of the joint.
In a normal functioning muscle the fibers that make up a muscle glide over one another during contractions, however with muscle tension and repetitive strain this gliding action becomes limited and often small painful bumps are palpable in the muscle. These are call adehisions. Adhesions are a sign of a chronically contracted muscle. They can be treated effectively through Osteopathic treatment which includes deep massage, myofascial release, postural management.
A tendon is the tapered end of a muscle which attaches to the bone..The muscles that control the fingers are in the forearm and the tendons have to pass through a small tunnel (called the ‘carpal tunnel’) with arteries and nerves. These tendons can be subjected to friction especially with certain positions of the wrist. Repeated friction can cause micro tears and which will eventually cause the tendons to become irritated and start an inflammatory response (tendonitis). Osteopathy is one effective therapy which helps support recovery of the slow healing tendons. Tendon damage is often a later consequence of poor ergonomics and consistent overuse. Your osteopath will be able to advise you on correct sitting posture and ergonomic setup.
Ligaments are fibrous bands of non elastic tissue that hold two or more bones together at a joint.and are the barrier at the end of joint motion. Ligaments are damaged by a joint moving beyond its normal range of motion such as the excessive motion associated with whiplash. Ligaments also heal very slowly and are often left weaker post-injury. Muscles and ligaments work in unison to maintain joint health and stability and when component fails to work efficiently, it shifts the load to the other. Poor muscle tone and/or muscle imbalance will shift more of the joint stability load to the ligaments which will lead to ligamentous sprains or even tearing of the ligaments.
As a nerve or blood vessel passes through a space between tense muscles and/or gaps between bones which are misaligned it may become irritated as a result of build up of inflammatory fluid building up in the space therefore creating pressure or chemical irritation on the nerve or even direct pressure from the actual structure.. Chronic pressure or irritation often produces the classic numbness, tingling and weakness . When the structural imbalance can be identified it can then be treated appropriately.
Ways to avoid RSI
Awareness is the first and most important step on the path to a safe and healthy work practice
Correct sitting posture. Proper seating is important for proper posture. The best kind of chair is firm and provides support up and down the entire spine, but allows a space for the bottom to fit through at the back. Good sitting posture is as follows. Sit on the chair. Bend forwards, then wriggle your bottom back as far as possible until your spine meets the back of the chair. Then sit up. You will find that your lower back is concave and the remainder of the curves of your spine are well supported and automatically relaxed. Most importantly, you will find it difficult to slouch. If you find this uncomfortable, it’s because you aren’t used to it. It is important to assume this posture no matter where you sit. Avoid sitting on stools, as they offer no back support, and the softer a chair is, the more important it is to sit in the correct position. Ideally the chair you sit on should have a space at the back for your bottom to fit through.
Mouse close to keyboard
Elbows by your side
Top of monitor at eye level or just below
Stretches. Many forearm, shoulder, hand and wrist stretches can be performed without leaving the desk.
Avoid awkward and rigid positions. You will make your work harder for yourself by putting objects further away from your body than necessary, using inappropriate equipment for the job at handl and over contracting muscles to complete a simple task.
Warning signs of RSI
• Pain – usually increasing by the end of the day
• Cramping – especially in the forearm and hands
• Slight weakness
Advanced signs of RSI
• Pain – at rest and any activity using the affected joints/muscles even if it’s not the repetitive task
• Profound weakness – for example inability to pick up pencil or coffee mug
• Loss of fine motor skills
• Pins and needles
• Numbness
If anyone is experiencing any of these symptoms osteopathic consultation should be sought. Osteopathic treatment can really help with this difficult syndrome. This can be done by appropriately easing joint movement, muscle tension and stretching tissue to allow much better function. This is where a long term return to work strategy can be achieved.
Once advanced symptoms have occurred intervention must be performed to avoid long term pain and disability. As with most musculo-skeletal conditions the sooner something is addressed the better
