Hi Everyone!

Welcome to Newsletter 2. Thank you for your kind feedback on the first edition. I hope everyone had a great Easter and are looking forward to having Thursday off! It's also now getting colder and I hope everyone is keeping the bugs away! If you are feeling run down, pop in for an adjustment to help boost the immune system and look at stocking up on some immune supplements.

As I mentioned last month, I would love to hear your feedback on what information you would like to know more about or if you have any healthy (or not so healthy) recipes to share.
I am also happy to run a free mums and bubs health session about posture and exercise. Please let me know if you would be interested.
Also as mentioned last month, I am always happy to get involved with local community organisations, schools and events. If you have any fundraisers, sporting events or school fetes coming up, feel free to leave some flyers/posters/raffle boxes with me. In addition, I am happy to donate vouchers as prizes to assist local organisations and schools.

Facebook: 
If have haven't already done so, please "like" the Crystal Street Family Chiropractic facebook page which has research, new articles, a little health inspiration and links to other health practitioners in the area. 
http://www.facebook.com/crystalstreetchiropractic

Research:
Here is a research study I came across last week regarding DHA, a component of fish oil. The study was testing the effectiveness of supplementation to help with memory and reaction times. Interestingly, they noted improvements in both of these categories in women and men respectively! Well worth the read!
http://newhope360.com/breaking-news/dha-makes-women-smarter-men-faster?cid=nl_npi_daily

Special Offer:
Spinal Health Week is coming up from 20-26 May. To celebrate this, I am offering Initial Consultations for $75 (instead of $95) to new patients referred in by you! Below is a link to an article about this year's initiative Let's Get Back to our Best. Additionally, I have discount passes for Pilates or Yoga courses at Yoga to Go for May too! 
http://www.crystalstreetchiro.com/articles.html

Recipe:
I speak a lot about trying to be more alkaline than acidic when eating to try reduce the inflammation, boost energy as well as to increase the metabolism of nutrients. Drinking a green juice/smoothie in the morning is a good way to help in this alkalising process. 
I usually use: 1 lemon juiced, 2 peeled oranges, a cup of baby spinach leaves, a handful of parsley and sometimes an apple. 
The link below gives a few great juice ideas and the website itself has some great alkaline recipes. 
http://www.alkalinesisters.com/green-drinks-for-a-healthy-st-pattys-day-why-you-should-rotate-your-greens/2218/

In & Around Petersham:


Penny Fours: 141 Norton St Leichhardt. This new patisserie in Leichhardt is really lovely! I bought some chocolate tarts for my sister's birthday and they were gone in no time! 
http://www.theunbearablelightnessofbeinghungry.com/2013/03/penny-fours-leichhardt.html


I thought I would do something different too and let you in on one of my favourite food websites!

Timeout Sydney - it has lots of great reviews and they are usually up-to-date on most of the new cafes and restaurants around Sydney. 
http://www.au.timeout.com/sydney/restaurants


Wheat Bags:
Just a reminder that I am now stocking wheat bags at the clinic as they are often hard to find. They are large rectangular heat packs that are at priced at $30. If you would like one please send me an email, call the clinic or pick one up when you are next in. Below is an article on the benefits of heat for back pain.
http://www.spine-health.com/treatment/heat-therapy-cold-therapy/benefits-heat-therapy-lower-back-pain

Have a great week and Anzac Day! 

Amy

Postural Fitness is the new buzz term of healthy lifestyle thinking and for good reason.

Over 2 millions Australians experience back and spine problems every year and postural fitness is one of the most powerful ways to address preventative health.

Postural fitness essentially means optimal spinal alignment. It gives you better balance and coordination as well as greater strength and endurance. 

It helps you lead an optimal healthy lifestyle, reduce muscle fatigue and improve postural endurance. As we all know, back pain has serious consequences for lifestyle, families and employment. In fact, people with back problems report 2.5 times more disorders, such as depression.

This May, the Chiropractic Association of Australia is launching a national initiative called Let's Get Back to Our Best. It aims to encourage Australians to support Chiropractic care and research. Visit the Spinal Health Week Facebook page to find out more. 

As part of Spinal Health Week 2013, Crystal Street Family Chiropractic will be encouraging patients and the Inner West community to improve postural fitness.

Some ideas are: Yoga (to develop good balance and flexibility), Pilates (to build strength and improve breathing), Swimming (to improve muscle endurance, strength and resilience). All of the above ideas will help strengthen core muscles too!

Additionally, there are small changes one can make in their routine which will help with postural fitness at home, work and in transit. We all spend too much time sitting...

Sitting for too long can:

• Increase the stress on the discs between the spinal vertebrae
• Cause the natural curve in your back to wear and tear
• Reduce the function and stability of your spine
• Cause inflammation, pain and possible early degeneration of your spine

I am often asked for tips on how to sit correctly at work infront of the computer. So, the Chiropractors Association has developed a widget to download (www.SitRight.com.au) to advise on just that. 

Here are some general tips for work:

• While working on the computer, take short breaks to stretch and stand
• Check and adjust your posture regularly
• Try standing when you're on the phone for extended periods
• During meetings take regular stretch breaks
• Try moving things around on your desk to break bad habits

An active spine is a healthy spine and a healthy spine leads  to a healthier life. Why not try being more active to improve your wellbeing!

I often get asked about joint supplements such as glucosamine and chondroitin.

Here's some information to help explain their function.


Glucosamine and Chondroitin sulfate are two molecules naturally found in connective tissues in the human body, such as those covering the ends of bones in the joints. They support collagen synthesis to maintain the shock-absorbing ability and play key roles in the synthesis of the structural components of the joint matrix.

What is Glucosamine:

Glucosamine is a precursor to a molecule called a glycosaminoglycan. This molecule is used in the formation and repair of cartilage. Supplementation can help protect joint cartilage by limiting breakdown and helping to build up levels of cartilage.

What is Chondroitin:

Chondroitin is the most abundant glycosaminoglycan in cartilage and is responsible for its resiliency. It is part of a protein molecule that helps give cartilage its elastic properties and is thought to have an anti-inflammatory effect, which can help to reduce the painful swelling in the joints that occurs when the bones rub together. In addition, chondroitin sulphate supplementation may also help slow the breakdown of cartilage and help restore cartilage growth to better cushion the joints.

Where do the supplements come from?:

Glucosamine is extracted from animal tissues such as lobster, crab, or shrimp shells, while Chondroitin sulfate is found in cartilage such as shark cartilage or animal trachea.

How do they work?:

Inside joints, cartilage undergoes a constant process of breakdown and repair. However, to be properly repaired, the building blocks of cartilage must be present and available. The theory behind using the glucosamine and chondroitin joint supplements is that more of the cartilage building blocks will be available for cartilage repair. Glucosamine sulfate and chondroitin sulfate provide nutritional support for the repair of joints and cartilage and may provide symptomatic relief of joint pain and functional limitation associated with mild to moderate osteoarthritis of the knee.

Research:
Numerous studies have examined the treatment effects of glucosamine and chondroitin

A few conclusions:

• There was significant pain reduction when taking glucosamine and chondroitin compared to patients receiving a placebo 

• The improvement experienced by these patients was similar to improvements experienced by patients taking non-steroidal anti-inflammatory medications (NSAIDs)

• Maximum beneficial effect of Chondroitin is reached at 6-24 months. 

• Glucosamine has independently been found to benefit patients with osteoarthritis (especially of the knee)

Hi Everyone!

This is the first of Crystal Street Family Chiropractic's monthly emails that will contain some info about what is going on in and around the area, recipes, research, Crystal Street news and any other weird and wonderful information. It has been 1 amazing year (exactly today) since I opened my doors on Crystal Street and I would like to thank everyone for all the support and love that I have received. It has been a great year. 

As part of my wellness philosophy, I have stated a library of books relating to health, chiropractic, pregnancy, kids health, sports injuries etc. Please feel free to borrow a book when you are next in.  

Facebook: 
Please "like" the Crystal Street Family Chiropractic facebook page which has research, new articles, a little health inspiration and links to other health practitioners in the area. 
http://www.facebook.com/crystalstreetchiropractic

Research:
Here's an interesting article I came across this week regarding the balance of gut bacteria in babies born through c-section. Obviously, a very small study of 24 bubs but it does show the importance of probiotics in babies. If you have any questions or comments about this article, please give me a call or send me an email. 
http://www.thestar.com/news/world/2013/02/11/birth_feeding_choices_affect_a_babys_gut_bacteria_study.html

Wheat Bags:
As requested by some of you, I am now stocking wheat bags at the clinic as they are often hard to find. They are large rectangular heat packs that are at priced at $30. If you would like one please send me an email, call the clinic or pick one up when you are next in. Below is an article on the benefits of heat for back pain.
http://www.spine-health.com/treatment/heat-therapy-cold-therapy/benefits-heat-therapy-lower-back-pain

Recipe:
Here is a recipe for Spinach Bread which quite different, nutritious and yum! I tried it last week and added some rosemary which worked well!
http://supercharged1.wordpress.com/2011/01/12/how-to-make-spinach-bread/

In & Around Petersham:
Try Goblin, a new cafe in Summer Hill. I really enjoyed it. Good breakfast and coffee! It is very small though so probably better for a midweek visit. 
http://www.facebook.com/goblincafe
Also try Fleetwood Macchiato in Erskineville. Really good coffee and the menu is something a little different which is nice for a change (try the poached, smoked eggs!)
http://fleetwoodmacchiato.tumblr.com/

I would love to hear your feedback on what information you would like to know more about or if you have any healthy (or not so healthy) recipes to share. 
I am also happy to run a free mum and bub health session about Chiropractic and Kids. Please let me know if you would be interested.

Lastly, I am always happy to get involved with local community organisations, schools and events. If you have any fundraisers, sporting events or school fetes coming up,  feel free to leave some flyers/posters/raffle boxes with me. In addition, I am happy to donate vouchers as prizes to assist local organisations and schools. 

Have a great week and a really relaxing Easter! I look forward to seeing you soon.

Kind Regards,

Amy