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!