Hi Crystal Street Chiropractic Family, 

Just a short newsletter to keep in touch

Interesting Reads
Exercise helps with weight loss, circulation and joint health but there are a lot of studies connecting increased exercise with reduced rates of Alzheimers and Dementia. Here is one of these studies. 

Another article in the British Journal of Sports Medicine looks at the benefit of exercise in reducing chronic inflammatory disease (an example being coronary artery disease). It is thought that 22 minutes a day of exercise is enough to reduce the risk of this disease.

I hope the 2 articles are enough to motivate YOU to get moving!!!!!

In February this year, the American College of Physicians released guidelines for treatment of non-radicular (not related to nerve irritation) lower back pain. Unsurprisingly the guidelines steer away from drug therapies and state spinal manipulation, acupuncture and heat are better options.

Cooking
Most of you already know my love of middle eastern food, specifically Ottolenghi, so it should come as no surprise that I have found another cookbook that has some delicious recipes called Persiana.
I have tried the spiced vegetable soup which is warming, comforting and delicious. I have also had the radish and cucumber salad which was fresh and cooling and therefore a perfect accompaniment considering there is a bit of spice in the recipes. 

Renewal of referral rewards
I got a bit behind my referral rewards last year so this year I am going to thank you for trusting me with your loved one's, colleague's or friend's care with rewards. I am extremely thankful and honoured by these referrals.  
Products
Don't forget I am stocking both memory foam and latex pillows, 90cm foam rollers, Dr Graeme massagers and heat packs. If you would like to buy for yourself or as a gift please let me know at your next appointment or via email or phone.

Holidays
The clinic will be closed from 7-21 June. Please let me know if you would like to make an appointment before I go. 

Have a great week and keep warm!

Amy

​​Heading to a game, immediately running onto the court, and playing is a quick way to end up with an injury and a shortened season.
Warm-ups and cool-downs are essential to help your body handle the stresses of a game. Beside injury prevention, both are imperative for increased flexibility, better strength, and enhanced blood flow. A proper warm-up allows for a gentle increase in activity, raising body heat and preparing tendons and ligaments for the game. A cool-down after a fast past game allows your body to slowly return heart rate to normal and provides an opportunity to flush waste products from the muscles used back into the circulatory system.

Unfortunately, just running to and from the car for a couple minutes before and after a game isn’t quite enough. A proper warm up moves the body in multiple directions and planes of movement (not just forward and backward), mimics the movements that will be used in the game, and starts slow and then progresses to harder more complicated movements. Similarly, a good cool-down involves soft-tissue work and stretching out the tight areas affected by the game.

To build a proper warm-up, start with a few minutes of walking and then jogging and take notice of the areas that are tight and need a little more attention. Then, select 4-6 movements that incorporate forward and backward, side to side and twisting motions similar to those performed in a game. Perform them back to back with little rest in between to raise your heart rate and increase your flexibility. Then move on to more complex movement patterns which may include some of the movements already performed but this time with the ball to warm the hands and fingers.

After your game, cool-down with a few minutes of easy jogging then walking to allow for a gentle slowing of the heart rate and to increase circulation. Then, hit the static stretching to work on areas used during game. Some of the muscles you might want to include are the gluteals, hamstrings, calf muscles, quadriceps and hip flexors.  This will help to flush away waste products and decrease recovery time before the next training and game. Lastly, use a foam roller on exceptionally tight areas to restore muscle length if you have one at home.

Give Amy a call at Crystal Street Family Chiropractic - (Chiropractor in Edgecliff and Petersham) to discuss a stretching routine or if you have any injuries needing treatment.

Sponsor of Summer Hill Lakers Netball Club

Hello Crystal Street Family in the Inner West and Eastern Suburbs!

Autumn has begun!? In this newsletter we will have a look at the practical benefits of baby wearing, the importance of eating greens and a good pillow and the usual fun recipe/recommendation 'stuff'.

Wellness Articles
I have always talked about green leafy vegetables with reference to B12 and neurological health but here is another benefit...in this study, the researchers found a 30% decrease in risk of glaucoma with intake of these vegetables. 

I have started following the Ted Ed lessons. They simplify concepts in a great way. Watch this short video on why sitting is bad for you. This gives you another reason to get up from sitting at your desk and get the blood pumping. 

Pillows
A good pillow is so important as we spend most of our time asleep. It is important to check your pillow every 3 years to make sure that is it still giving you the same support as when you first bought it. If you find your pillow is getting a little old or you are getting neck pain or headaches please contact me to discuss what pillow is right for you.

Babywearing
Babywearing has many health benefits for Mum and Bub but what are the practical benefits? This article looks at why babywearing is becoming so popular. 

Posture
Are you a Mum, a student or do you work at a desk? What's your posture? This is a great initiative by the Chiropractic Association of Australia. It highlights the areas that are likely to be under strain and gives some advice on ways to counter these habits. 

Food Inspiration
Salmon Tarator - A friend made this last year and I loved it. I only realised recently that she had sent me the recipe and it has become my favourite dish to cook. The last few times I have bought the tahini ready-made - this makes the recipe that much quicker. I have also blitzed the crust ingredients in the magimix instead of finely chopping (again, much quicker and easier). Tahini is a little underrated - it contains magnesium, potassium and calcium.

Roasted Jerusalem Artichoke - my favourite vegetable! This is an excellent accompaniment and feels almost like a treat. It is also high in fibre and iron and contains smaller amounts of Vitamin A, E and C.

Out and About

Dan and I recently ate at Yellow in Potts Point. It has recently become vegetarian and the food was excellent. It is the first vegetarian restaurant that I have eaten at that offers beautiful, well-balanced, creative food. Highly recommended- especially the Parsnip 'Pappardelle'!

Two Chaps - Marrickville: A great cafe in Marrickville with a little bit of a mediterranean feel to the food. I had the chai spiced granola and my friend ordered the brekkie bowl which looked excellent. Another great addition to the cafe scene. 

Final Words
- If there is anything that you would like included in the next newsletter please send me an email or let me know at your next appointment. 
- Follow us on Facebook  
Look forward to seeing you in the coming months in Petersham or Edgecliff.

Amy

• The journal Paediatrics published a study whereby researchers found crying was reduced by 43% with babywearing for 3 hours per day. It also found that if the carrying occurred during the evening, crying reduced by 54%. Less crying for baby means more energy for baby to observe and learn about the environment around them. It means they can have time for more positive interactions and their parents and are less exhausted.

• Babies who suffer from colic or reflux are often more settled when being worn due to the upright position. Health practitioners often advise for baby to be upright after eating and baby carrying can facilitate this.

• Children that are carried have a tendency to sleep for longer periods of time when being carried. The carrier also allows for a simple swaying/rocking movement to allow bub to move into another sleep cycle. It also allows for sleeping or settling while the parent looks after life admin. There is also some research that indicates that night sleep improves with babywearing in the day. It is thought that circadian rhythms may be regulated allowing for baby to distinguish day from night sleep patterns.

• Once you and baby are used to baby carrying you will be amazed by how much you can do. It is a common story that parents feel they can’t attend a party or Saturday evening out because of bub being unsettled. Babywearing allows for the baby to feel calm and comfortable and for parents to have some adult time. It also will allow baby to become involved in their parent’s world. They can participate in special events and get to know other family or friends. 

• Babies gain more independence from babywearing (contrary to popular belief!). Studies have shown that children that have their needs met during infancy (we are naturally clingers) are more confident individuals as they learn that the parents are available when needed but have the confidence to try new things on their own.

• Parents often feel overwhelmed by caring for baby and running a household. This can often be driven by bub not wanting to be put down. A baby carrier allows one to continue with daily chores or even work while carrying bub. It allows for easy use of stairs, shopping aisle navigation and movement through crowds. Baby carrying allows increases the parent’s confidence in interacting with the child. There is an increased ability to read bub’s cues and an increased responsiveness. 

• Babywearing gives parents the ability to spend time with all their children. Often a new baby can challenge the relationship with other children. Baby carrying allows for hands to be free to play and interact with other children while keeping bub comforted. It also allows for reconnecting with bub once parent returns to work. Coming home and being able to prepare dinner, make lunch for other children or help with homework while wearing baby allows for another opportunity to reconnect with your child while balancing time with other kids. 

• Carrying on the hip, nursing and feeding can create bad postural habits and back pain. A good baby carrier can help distribute weight of baby evenly across the body and reduce the strain. The carriers can also be beneficial for bub’s hip alignment when used properly. I recommend the Manduca or Ergo if looking for a structured carrier, the hug a bub for newborns and ring slings for toddlers. 

For more information or for a baby carrying assessment, contact Amy Melamet- Chiropractor in Petersham or Edgecliff 
 
 
 
 
 

Sleep is extremely important as it is the time that the body can rest and replenish its energy stores and allow for healing. In fact we spend most of our time during a lifetime asleep.
Headaches, Neck Pain, Shoulder Pain, Muscular Pain & Spasm, Pins & Needles in the hands or arms may all be symptoms associated with using the wrong pillow or with poor sleeping position.

What is the function of a pillow?
The role of a good pillow is to support the cervical spine (the neck) and to fill the gap between the head and the shoulder to alleviate stress otherwise placed on the nerves of the cervical spine and on the shoulder. This is achieved by maintaining proper alignment of the neck.

• The Cervical spine is made of 7 vertebrae (C1-C7) with 8 accompanying spinal nerves on each side. The role of the cervical spine is to protect the spinal cord, support the head and create movement of the neck.
• The Cervical nerves have varying roles including innervating the muscles of the neck, shoulders and arms and if irritated they may affect the immune system, allergies, sinuses, energy levels and balance or cause migraines & headaches.

Quick Tips:
1. When trying a new pillow put it against a wall with your head against it. Your head should be neutral and not be pushed away from the wall or tilt towards the wall.
2. Try before you buy - at Crystal Street Chiro, we prefer that you take the pillow home with you for a night or two and see if it is the right pillow for you. There are different heights and materials available. It is important to find the right style for your neck and needs.

Why sleep on a Memory Foam/Latex Pillow?
Feather and Down pillows conform to the head and neck. They are usually soft and snuggly but do not give the spine the support that is needed.
Memory Foam and Latex pillows are firmer pillows which mould to the contour of the neck whilst still stabilising the spine. The contour pillows also have a ridge that simulates the lordosis (neck curve), thus supporting the neck in the correct alignment. They also create space between the head and shoulder allowing for the muscles in the area to relax.
Food for Thought!
A pillow is meant to give the body support and comfort so that the body is in alignment during times of rest. The spine contains important nerves, which are vital for the functioning of the body. These need to be protected.
You have to sleep for at least 7 hours a night for the rest of your life therefore choosing the correct pillow is highly important! 

Finally it's December and the beginning of Summer!! This year has gone so quickly and I hope you are all going to take some time out and rejuvenate for the new year. 
In this newsletter; the best way to nap, some delicious recipes, Xmas ideas (and a wedding photo).

Articles
I liked this article about the best way to nap. Most people I see say that their energy takes a dip in the early afternoon. This might be your perfect time for a power nap!
This week I have read two very interesting articles on the difference in a baby's gut bacteria depending on if the are born vaginally or via c-section and furthermore the difference between the gut bacteria of breastfed vs formula fed babies. Regardless of the way bub is born or fed, there are ways of boosting the gut bacteria with specially formulated baby probiotics. Let me know if you would like to discuss further.

Recipes
I've saved my favourite recipes to share with you for this time of year.
My favourite is Ottolenghi's Honey- Roasted Carrots. It is not only a delicious recipe but carrots are a great source of Vitamin A, Biotin, Vitamin K, B6 & Potassium. 
I love the idea of having a meal with friends and friends with a number of dishes to share. Whole Roasted Snapper with Herbs is a dish that works perfectly for this along with a few different salads and of course the carrots.
Finally, it's not the holiday season without something a little naughty. Try these Tahini and Halva brownies. A bit different & a lot naughty (everything in moderation!)

Out & About
I went for lunch to West Village this week on Terminus St (the ex White Cockatoo). The food is a little on the pricey side but really good! They also have a great outdoor area and plenty of space for prams. A must try! 
Let me know if you have tried any new places around the Inner West or in the city!

Christmas Gifts
Struggling for Xmas gift ideas?
How about.... 

1. Dr Graeme General Purpose Massager (like I use at the clinic) 
2. Foam rollers 60cm or 90cm round or 30cm half
3. Heat packs 
4. Pillows - memory foam or latex
5. Gift voucher for an Initial Consultation

To order or enquire about a product please call the clinic, send an email or ask me at your next appointment.

Holiday Season Hours
Please refer to the website for holiday hours

Wedding Photo
Here is one photo from my wedding day earlier this year- I told many of you that I would send one through and forgot so here it is! Ps It is at the end of the gallery.

To make an appointment before Xmas please give the clinic a call on 8021-4636, book online or email.

Have a great holiday season and I look forward to seeing most of you before Xmas or otherwise in 2016.

Amy

It is almost Spring time! I hope that you are all gearing up from some warmth and hopefully some more exercise and movement as the weather becomes more friendly.

Healthy Articles
I often get asked "why should I stretch?". Here is a very simple explanation. I do of course recognise that it can be uncomfortable and quite sore but think about how good the body feels afterwards and how easy it COULD be if you stretched every day!

Have you heard of growing pains? As with many conditions, growing pains are still poorly understood but here is a little insight into this common cause of pain in childhood.

Sleep is extremely important! Are you thinking about getting a new mattress or pillow? Here are a few considerations that might encourage you to take the jump.

Recipe
My Mum has taken to sending me a new recipe everyday from various websites...I think she is trying to make the point that one should be adventurous with their cooking. Here are some of the ones that I have recently tried and loved!
Miso glazed eggplant - Yum!! Eggplant is a good source of  fibre, vitamin B1, and copper. It is also a good source of manganese, vitamin B6, niacin, potassium, folate and vitamin K. Miso is a great source of fibre and protein too.
Oven Roasted Cauliflower - this was delicious! Cauliflower is a great source of vitamin B6, vitamin K, vitamin C, folate & B5.
Roast Onion Soup - this is so nourishing and was really delicious. It only has 5 ingredients and has the most beautiful smell while roasting. It is also a great soup for when you are feeling rundown because of the huge amount of garlic and onion. The phytochemicals in onion help the functioning of vitamin C and garlic has great anti-viral and anti-bacterial qualities. 

Around Petersham
I went to Illi Hill with the lovely Bec (my locum). We both had salads and both food and service were great. A nice addition to the Marrickville cafe scene.
I've also heard of  a few new cafes opening in Dulwich Hill. I would love to hear your feedback!

My Favourite Things

1. The hug a bub - a light weight wrap that is a beautiful and easy way to carry a newborn, freeing up your hands and having many health benefits for bub. (now stocking hug a bub and manduca baby carriers)
2. Sitting to standing desks - have a chat to your workplace about the possibility of changing to one of these brilliant creations. The change in posture and movement throughout the day will do wonders for the posture and take the stress off your neck and lower back. 
3. Foam rollers - some of you think they are the devil but they are such a good way to release the muscles in the legs and lower back. Also excellent for the thoracic spine extension i.e. the opposite of slouching! 

Have a great week and look forward to seeing you soon!!

Amy

The most common cause of leg pain and cramps in young children is growing pains. Growing pains are a major cause of discomfort and can impact on a child’s concentration, physical and psychological wellbeing. Occurring in approximately 37% of children, the exact cause is still largely unknown.

 So what are the possible causes:

1.  Overuse of big muscles
   
2. Joint misalignment such as alignment of the knees or    feet
3. Psychological factors
4. We know that the first 5 years of a child’s life is when they have the greatest spinal growth.  During the 1st year, the spine increases by 12cm, between 1-5 years, the spine increases by 15cm, between 5-10 years, there is 10cm growth and between 10-18 years, 15-20cm growth.  This means if something was to interfere with this growth such as injury, birth trauma or sedentary lifestyle, problems may arise. 

So what do we know about growing pains?

1. The pain is usually in both legs 
2. It most often will come on in the afternoon or at night.
3. It is most common between ages 2-12 and is usually gone by puberty.
4. In order to be classified as growing pains there should be no signs of redness or swelling, no history of trauma and no decreased movement or limping.
5. There appears to be no difference in the amount of exercise or activity between those children with and those without growing pains.
6. There appears to be a family history of growing pains in the child’s sibling or parent.
7. The growing pains tend to occur at intervals of 1 to 3 months.

What can be done?

1. Look at your child’s knees and feet – Do their shoes fit?  Are they too worn? Do they require orthotics?
2. A little investigation of wellbeing  - What are their muscles doing? Are they dehydrated? Are they mineral or vitamin deficient? Magnesium deficiency is a common cause of leg cramps. Do they require more vegetables and fruit to give them nourishment  to alleviate cramps or help with neurological development?
3. Do they need to stretch? This includes hamstrings, quadriceps and lower back muscles.
4. What is happening in their spine and nerves. Have they fallen over and irritated joint or nerve function in their pelvis or lower back? Have they been sitting too much or with bad posture?  (This is where chiropractic comes in!)

Important note: there is a strong link between the legs, spine and pelvis. The muscles, nerves and joints in these regions can affect the other regions in the chain. Any interruption in the nerves running between the lumbar spine and the legs can impair function and cause pain. This is not to say that this is the whole cause of growing pains but studies are showing that treatment of these regions along with the legs themselves can help in resolving the problem.

 

It's almost Spring!! 
Just 1 month and we are there, so it's time to get yourself ready for the better half of the year. 

Research
Everyone knows turmeric as a beautiful spice used in indian cooking but it has some powerful properties. Curcumin has been found to help with post-exercise soreness, chronic inflammation and even treatment of alzheimer's disease.

Another interesting article: It has been found that commonly prescribed pain medication for lower back pain is not as effective as once thought. 

Nutritional Tip
Iron is a vital mineral that when low can cause tiredness, breathlessness and lightheadedness. It is often lower in women due to menstruation. It is important to get tested for iron deficiency before supplementing.

Fee schedule Update
From August 1st, Crystal Street Family Chiropractic's fee schedule has changed slightly. This is due to rising costs.
Initial consultations are going to remain the same but all other consultations will increase by $4. 
Standard consultations will now be $59 or $49 for a student.
Please have a chat with me if you have any financial concerns about the new schedule.

Out & About
I recently ate at Fish & Co in Annandale which was excellent. Dan is a pescatarian (vegetarian but eats fish) so is a rarity to go out and he be able to eat almost everything on the menu. Everything we tried was yum! Other notable to fish restaurants are Mohr Fish in Surry Hills, Love Fish in Rozelle, North Bondi Fish in Bondi & Fish Face in Double Bay. I've found fish restaurants tend to be a little more pricey but the portions are always huge!!

Extras
Pillows, rollers, massagers heat packs and supplements are still available for purchase. Currently I only have rollers in stock but am happy to order in anything you may need. 

Cancellation Policy
Just as a reminder if you do need to cancel or reschedule your appointment please give at least 12 hours notice or a cancellation fee will apply of $25. Missing an appointment without letting me know will incur the full fee of the consultation. 

Have a great week and I look forward to seeing you soon for a spinal checkup!

Amy