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

With so much going on in life, sometimes it’s hard to prioritise the rest our body needs. For some, falling asleep is half the problem. Here are a few tips to help:

Minimise stress and anxiety. Keep a to-do list going throughout the day so that at night you can focus on getting sleep.

Create a bed routine. Just like with children, it is important that we learn to switch off by creating a routine where we can slow ourselves down, relax and get ready to sleep.

Avoid caffeine. The effects of caffeine can last over 8 hours, so watch out for that afternoon cup of coffee or caffeinated drink. Rather have a cup of herbal tea before bed (not green tea!)

Kill the lights. Create a tranquil atmosphere where you can relax before bed. Be sure your sleeping space is as dark as possible and as quiet as possible.

Unplug. Turn off the computer and TV and set aside your phone.

Check your mattress and pillow. Make sure your back and neck are getting proper support at night (I can help with suggestions).

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

Iron

Iron is an important part of haemoglobin, which carries oxygen around the body, most importantly to the brain. It is also a vital part of myoglobin, a muscle pigment that carries oxygen to the muscle tissue and helps with muscle contraction. Iron also helps metabolise proteins, improves concentration and fatigue.

Try eating more iron rich foods

Here are some ideas: 
Red meat, Dark leafy greens, Beans, Lentils, Egg yolk, Artichokes, Chickpeas, Mussels, Oysters, Liver, Nuts, Whole grains, Dark chocolate, Tofu, Seeds, Dried fruit, Broccoli

Note: Get tested before supplementing!

Hi!

Slowly (& sadly) the temperature is dropping and winter is emerging! I hope you are keeping warm and looking after your immune system.

Research
So many of us are getting into Luminosity and other such apps or books in order to sharpen our focus and memory. The article "Brain Games: Do They Really Work" looks at some studies carried out to prove/disprove the effectiveness. 

Many people suffer from osteoarthritis in the hips and knees. This is because they are the big weight bearing joints of the body and therefore take the brunt of the force with running, falls and sitting. Research is finding that exercise can prevent or slow down the progression of wear and tear, to eliminate the need for surgery.

Nutritional Tip
It can be hard to keep the immune system working at 100% this time of year. Zinc is a powerful mineral that can help ward off & decrease the time of colds. 

Fee schedule Update
From August 1st, Crystal Street Family Chiropractic's fee schedule is going to change 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 went to Jamie's Italian for the first time in the city. It was really delicious and very reasonably priced for a huge dinner. The vegetarian board was excellent, as was the risotto. 
I also finally went to Brighton the Corner for food and it definitely lives up the hype. I had the cauliflower salad and it was excellent!

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

Hi!

Welcome to the Easter/ANZAC Day Edition of the Crystal Street Family Chiropractic newsletter. I hope everyone is excited for a bit of time away from the desk and hopefully some fresh air, good food and maybe even some stretching.

Research
A Cochrane review has found that upright labour lowers caesarean rates. This is a worthwhile read!
I have also included a very interesting study which has linked cancer treatment and arthritis. Although it is very complex, refer to page 438-439 for the summary.

Nutrition Tip
Vitamin of the month - Vitamin C, vital for this time of the year with its fantastic antioxident and immune properties.

Article
There is a lot of talk about the benefits and safety of babywearing. This article details a few of my thoughts.

In and Around Petersham and the Inner West
There are a few new places popping up in Petersham. Just down the road from the clinic is Brighton the Corner & on Stanmore rd is Daisy's Milk Bar. I have yet to try more than a coffee from Brighton the Corner, but that was good!

Foam Rollers
I have started stocking foam rollers for $60. They are extremely useful for stretching of the legs and upper body. They are also perfect for lying over instead of a rolled towel. Please contact me if you are interested in purchasing.
 
Housekeeping
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!

Amy