Menu

1300 bodywise (263 994)
Super User

Super User

How to Stay Better

core
By Michael Hall,

You’ve Got Better, Now Here is the Way to Stay Better

It’s a sad fact of life that many people attend health professionals only to receive at best modest and short term relief. They walk out of the practice and sometimes don’t even get to the car before their pain returns, only to have to go back for another “treatment”. Some professions even market themselves this way, saying to their patients that have to return for their services weekly and monthly year in and year out to maintain their health.

Why don’t I experience permanent relief?

What these health professionals don’t tell you is that you will generally only ever get short term relief with just “hands on” or machine based treatment. The reason is that these modalities and techniques only address symptoms and not the causes of problems. It doesn’t matter whether they are a physiotherapist, chiropractor, osteopath, remedial massage therapist, acupuncturist, etc., passive modalities will generally result in just short term physiological and mechanical changes. You will experience a reduction in discomfort until the stresses that caused your problem are re-applied. It’s like taking a pain-killer for your back pain when it is your 12 hours of stooped posture and / or slouched sitting are the cause of your pain. You might feel better for a short time until you re-aggravate your injury again. Other examples might be a person who has neck pain because they turn their head one way all the time because they have reduced hearing in one ear or a person who is bent forward cycling for hours each day. Unless they correct the way they perform these “injuring” activities, their pain will always return.

These treatments may be doing you more harm than good!

The scary thing about these treatments is that they may be doing you more harm than good. Whilst the treatment may have taken away your ability to feel pain, you may continue to aggravate your injury without even knowing it. Not only that, these treatments may be weakening you, by making you more dependent on the treatment.

How to get permanent relief?

So how do you get permanent relief? Permanent relief can only be achieved if the causes of an injury are corrected. These causes relate to abnormal or excessive forces being place on the body’s tissues to the point that the tissues begin to react adversely eventually leading to pain. The key to achieving permanent relief is to correct these abnormal or excessive stresses permanently.

What works best?

Whilst “hands on” or passive treatment (laser, acupuncture, dry needling, laser etc.) generally achieves short term gains, corrective targeted exercise achieves medium term gains and postural and functional movement correction leads to long term gains. In other words, to get permanent relief, every day posture and movement habits must be corrected. This takes about a month to create new movement or postural habits.

Whilst “hands on” and passive treatment enhances the healing process, corrective exercise improves joint mobility as well as muscle control and strength, correcting posture and movement habits normalises the physical stresses permanently. We believe that it is only by combining, sequencing and packaging these reinforcing elements that you will the best long term results possible.

At Bodywise Health, we believe that life is too short have to return weekly / monthly / forever only to get short term pain relief. Our aim is for you to achieve long term results, so that you can get back to living the life that you want to live.

For more information or for an appointment, please call Bodywise Health on 1 300 263 994.

Please note:

• Rebates are available through your private insurance extras cover;

• For complex or chronic conditions, you may qualify for the EPC (Enhanced Primary Care Program) allowing you to receive 5 allied health services each calendar year with a referral from your GP. For more information, please call Bodywise Health now on 1 300 263 994.

Read more...

What is your why?

core
By Michael Hall,

What is important to you? What goals and ambitions do you have? How do you want to live your life? Why do you want to get better? What can’t you do because of your injury? What do you want to be able to do?

These are important questions to us at Bodywise Health. You see, you are more than a sore shoulder, a stiff back or a broken leg to us. You are a person with hopes and dreams. You have a family, friends and a social network. You have responsibilities and pressures. We get that.

Yes, we want to resolve your injury problem(s) and restore your health, but more than that, we want you to be able to live the life you want to live, by doing the things you want to do. We understand that the extent to which you can’t perform a movement or do an activity that you want to do is the extent to which you have lost the ability to live. It is the extent to which you have lost your life. The more you can’t do and be, the more life that you have lost. And the cost of a life of missed moments, lost opportunities and times missed doing the things you love to do with the people you love is incalculable. At Bodywise Health, our purpose is to help you get your life back.

For us, it is not just about getting your injury better. More importantly, it is about knowing that you can go shopping, meet your friends, dance the night away, ride your bike, or go for a run, or play with your children, whatever you want to do, because you no longer have your injury. We are not just focused on healing a body part. The bigger picture for us is can you do the things you want to do, with the people that you want to do them because you have overcome your physical obstacles.

It all starts here

Getting better is the starting point, not the end. Once you are better, you have choices that you didn’t have before. The key is to use being better as a springboard to not only to stay better but to continue to become healthier so that you can live your life more fully.

You see, unless you invest actively in your health and your life, you will lose it. Good health obviously depends on a good diet, adequate rest, quiet time and affirming social network. It also depends on correct posture and movement patterns, along with a right balance between cardiovascular, strength and flexibility exercises performed correctly.

What is the best exercise?

In terms of exercise, the best exercises are those that are safe, fun, effective and convenient and from a therapeutic standpoint, it is difficult to go past clinical pilates and hydrotherapy as being some of the best exercise methods available.

Beyond exercise

Beyond exercise and everyday living, we believe that to be at your best, a regular monthly massage is the ideal way to stay in tip top health. It releases tissue tension, relaxes the body and leaves you feeling refreshed, reinvigorated and better prepared to take on life.

The last word

The resources of Bodywise Health will continue to expand to better support you, your health and your life. At the end of the day, you have one life. We want to help you get the most out of it.

For more information or for an appointment, please call Bodywise Health on 1 300 263 994.

Please note:

• Rebates are available through your private insurance extras cover;

• For complex or chronic conditions, you may qualify for the EPC (Enhanced Primary Care Program) allowing you to receive 5 allied health services each calendar year with a referral from your GP. For more information, please call Bodywise Health now on 1 300 263 994.

Read more...

Carbs, Weight Loss and Metabolism

core
By Michael Hall,

Personal Healthcare

Type 2 diabetes has tripled over the past 10 years and 61% of Australians are now overweight or obese (ABS statistics) and this at a time when apparently it is well known that the best methods for controlling weight involve lifestyle changes in diet and exercise. Clearly something is wrong. Thirty years ago, the Lausanne group showed that carbohydrates in food were a minor contributor to fat accumulation in obesity (1-3). This supported the dietary recommendations at the time – that most of the diet should be made up of carbohydrates, with fat being limited to 30% and protein to the 10-20% range. The worsening health status however, indicates that either:

1. People are not complying with the dietary recommendations, or;
2. These recommendations are not appropriate.

A review has recently been published that re-examines the evidence for low-carbohydrate and Paleolithic diets with reference to the current and proposed dietary guidelines.

Results

Low-Carbohydrate Diets:

  • A number of recent intervention trials have shown that it is advantageous to consume a low-carbohydrate diet with regards to body weight and metabolic control.
  • Nordmann et al. (4) demonstrated that low-carbohydrate diets were at least as effective as low-fat diets for weight loss.
  • Two studies comparing the Atkins, Ornish, and Zone diets on metabolic risk factors and weight loss over one year concluded that low-carbohydrate diets were favourable for weight loss and improvement of cardiovascular risk factors.
  • The OmniHeart trial compared 3 diets:
    • The first consisting of 15% protein, 58% carbohydrate, 27% fat;
    • The second where 10% of energy from carbohydrate was replaced with protein and consisted of 25% protein, 48% carbohydrate, and 27% fat;
    • The third where 10% of calories from carbohydrate was replaced with unsaturated fat and consisted of 15% protein, 48% carbohydrate, 37% fat.
  • The results indicated that the diets where 10% of calories from carbohydrate were replaced with either fat or protein resulted in lower systolic and diastolic blood pressures, further improved blood lipid concentrations, and further reductions in cardiovascular risk compared to the first diet.
  • In another study, Reaven found that reducing carbohydrate and replacing it with unsaturated fat resulted in improved cardiovascular disease risk factors.
  • Other short-term studies along with new research reported on the ABC pm program on 17/11/11 has reinforced that a high-protein diet increases a feeling of fullness and leads to reduced spontaneous eating as well as lower body weight, and body fat. These diets have also shown improved insulin sensitivity, glucose control, and decreased leptin concentrations in overweight and obese subjects.

Paleolithic Diet

  • The Paleolithic diet (5) provides a macronutrient distribution in the range of 19-35% protein, 22-40% carbohydrate, and 28-58% fat.
  • Even though this diet was relatively high in fat, it would have included high levels of mono- and polyunsaturated fatty acids and a much lower omega-6/omega-3 ratio than current Western diets do.
  • Recent studies of the Paleolithic diet have shown that it provides the health benefits of reduced blood pressure, decreased insulin after a meal and glucose responses to an oral glucose tolerance test, and improved blood lipid profiles.

Conclusion

  • These results indicate that diets that involve reducing (NOT eliminating) carbohydrate intake with a corresponding increase in protein or unsaturated fat can result in lower systolic and diastolic blood pressures, improved blood lipid concentrations and reductions in cardiovascular risk.

Bodywise Comment

First, it must be said that these studies are just that studies and anyone, especially if you have a medical condition must seek advice from your doctor or health professional before undertaking a new diet or eating plan. High protein diets can be dangerous for people some people including children, athletes (or very active people) as well as people who have high blood pressure or gout. High protein diets can also cause some severe health complications including constipation, diarrhoea, bad breath, headache, kidney problems and colorectal cancer.

The Dietary Guidelines for Australians states that to “prevent weight gain: be physically active and eat according to you energy needs”. Some people now argue however, that manipulating the amounts of different types of food in one’s diet can assist reducing the overall calorie intake, reducing body fat and weight whilst also lowering blood pressures, improving blood lipid concentrations, and reducing cardiovascular risk. These studies support this position.

The Great Carb Debate

On the face of it, it would seem that the answer is to reduce carbohydrates and increase proteins and unsaturated fat in our diets. However as with so many things in life, it isn’t quite that simple.

Do grains make us fat?

Advocates of high protein/carbohydrate diets argue that grains make us fat. This flies in the face of the fact that we have eaten grains for thousands of years and it is only in the last 20-50 years that being overweight and obesity has become epidemic. In that time, grains have been refined down to make white flour or white rice from which we make breads, cereals, biscuits and cakes. When digested, the individual sugars (principally glucose) from these refined grains are absorbed into the blood stream very quickly causing a large increase in blood glucose. How quickly glucose enters the bloodstream after eating forms the basis for the glycemic index (GI). Foods that cause a large rise in blood glucose have a high GI and those that cause a low rise have a low GI. From a blood glucose standpoint (high GI), white flour is much worse than sugar. After eating cakes, biscuits and other foods that contain flour and other refined grains, blood glucose levels ‘spike’. In response, the pancreas floods the bloodstream with the hormone insulin. Insulin is a storage hormone and stimulates the storage of incoming fat, carbohydrate and protein into muscle, liver and fat cells. The body runs much better when the level of glucose in the blood stream is kept constant. Protein and unrefined carbohydrates (i.e. low GI foods), reduce the rise in blood glucose following a meal, and therefore reduces the subsequent amount of insulin released to deal with the meal. Less insulin means less fluctuation in blood glucose and less likelihood that you will hungry 1-2 hours after eating. Refined grains and processed foods blood glucose to rise too high. Eating food that contains primarily proteins and fats causes blood glucose levels to fall too low. Neither is good.

Refined carbs are the problem

Today, the main problem is that our excessive high carbohydrate / GI diets overload the system, so that either not enough insulin is released or the body’s cells have become desensitised to insulin. Both of these problems mean that glucose is not absorbed into the body’s cells, which leads to high levels of blood glucose and diabetes.

Glucose ‘spikes’ and high levels of insulin after eating high GI foods have been shown to cause damage to blood vessels, inflammation, as well as be a risk for cardiovascular disease. Consequently, if you have any inflammatory condition or cardiovascular disease, it would be a good idea to avoid high GI foods and choose low GI ones instead. Low GI foods include most unrefined grains and fruit. The table lists some common low and high GI carbohydrate foods:

Traditional low GI foods Modern high GI foods

Stone ground bread

Sourdough breads

Heavy grainy breads

Porridge, oats and some muesli

Legumes (lentils and beans)

Most fruit

Rye, barley, quinoa

Cracked wheat, buckwheat

White bread

Regular wholemeal bread

Most white rice

Most breakfast cereals

Most snack bars and biscuits

Potatoes, chips and French fries

Scones, cakes, pikelets, pancakes

Bagels and crumpets

(source: www.glycemicindex.com)

Important points in the great carb debate

  • Wholegrains, legumes (beans) and pulses (lentils) provide essential nutrients and fibre that our bodies need;
  • Wholegrains, legumes and pulses and are cheap and convenient making them easy to include in modern time poor lifestyle;
  • Carbohydrates are essential for optimal thinking (e.g. memory and concentration) as well as exercise and bowel health;
  • The earth’s resources could not support the world’s population if our diets became mainly meat based;
  • Hunter-gatherer man (paleolithic diet) ate more fruit and vegetables as well as parts of animals that we no longer eat. It is difficult if not impossible to replicate a paleolithic diet;
  • The GI is a great instrument in helping us choose better carbohydrates;
  • You can choose not to eat or reduce grain foods but you must seriously increase your uptake of other plant foods.

The healthiest diets for optimising weight control recommend:

  • A modest increase in lean protein and vegetables, with a complementary modest decrease in unrefined carbohydrate and fruits;
    • At mealtimes, try dividing your plate into 2/3’s vegetables, 1/3 protein ;
  • Getting your protein from lean meats, fish, chicken, eggs, legumes and nuts;
    • Best include: game meats (e.g. venison, kangaroo), oily fish (salmon, mackerel), chicken / turkey breast, free range eggs, low fat milk and pro-biotic yoghurt, seafood;
  • Getting your carbohydrates mainly from vegetables, with a less amount from unrefined grains and fruit;
    • Best vegetables include: kale, asparagus, broccoli, Brussel sprouts, Asian greens, spinach, rocket, endive, cabbage, capsicum, mushrooms etc.
    • Best grains include: barley, beans, lentils, oats, muesli, quinoa, bulgur wholemeal pasta and breads including grainy sourdough, pumpernickel, stoneground and wholemeal etc
    • Best fruit include: apricots, pomegranates, berries (raspberry, blueberries etc.), citris (oranges etc.), kiwi fruit, papaya
  • Have smaller portions and eat smaller meals (perhaps ½ -2/3’s meal size) more frequently (6 times /day);
  • Eat slowly and when relaxed, putting down your knife and fork between mouthfuls;
  • Drinking plenty of water (e.g. bodyweight in kgs x 0.033 = amount in litres to be drunk each day – reference Paul Chek);
  • Eat fresh foods as much as possible (aim for 1/3 of your vegetables raw);
  • Where possible, eliminate/limit processed foods especially those with flour (unrefined grains) excessive sugar, especially fructose (aim for less than 10%, i.e. less than 10g per 100g)as well as excessive salt;
  • Choose low-fat options when possible (aim for less than 10%, i.e. less than 10g per 100g);
  • Allow yourself occasional treats;
  • Listen to your appetite and enjoy your food.

For more information or for an appointment, please call Bodywise Health on 1 300 263 994.

Please note:

• Rebates are available through your private insurance extras cover;

• For complex or chronic conditions, you may qualify for the EPC (Enhanced Primary Care Program) allowing you to receive 5 allied health services each calendar year with a referral from your GP. For more information, please call Bodywise Health now on 1 300 263 994.

Research Reference:  Nutrition 2010; (26) 141–145.

Other References:

  1. Acheson KJ, Flatt JP, Jequier E. Glycogen synthesis versus lipogenesis after a 500 gram carbohydrate meal in man. Metabolism 1982; 31:1234–40.
  1. Acheson KJ, Schutz Y, Bessard T, Anantharaman K, Flatt JP, Jequier E. Glycogen storage capacity and de novo lipogenesis during massive carbohydrate overfeeding in man. Am J Clin Nutr 1988; 48:240–7.
  2. Acheson KJ, Schutz Y, Bessard T, Ravussin E, Jequier E, Flatt JP. Nutritional influences on lipogenesis and thermogenesis after a carbohydrate meal. Am J Physiol Endocrinol Metab 1984; 246:E62–70.
  3. Nordmann AJ, Nordmann A, Briel M, Keller U, Yancy WS Jr, Brehm BJ, Bucher HC. Effects of low-carbohydrate vs low-fat diets on weight loss and cardiovascular risk factors: a meta-analysis of randomized controlled trials. Arch Intern Med 2006; 166:285–93.
  4. Eaton SB, Eaton SB III. Paleolithic vs. modern diets—selected pathophysiological implications. Eur J Nutr 2000;
  1. McMillan Price, Joanna & Davie, Judy. Star Foods. ABC Books, 2008.
  1. Chek, Paul.  How to Eat, Move and Be Healthy. California: C.H.E.K. I nstitute, 2006
  1. Tickell, John.  The Great Australian Diet. Melbourne. 2004
Read more...

Want to prevent osteoporosis

core
By Michael Hall,

Want to prevent osteoporosis? Find out how with the latest research.

A new study published today in Proceedings of National Academy of Sciences has revealed that the concept of “use it or lose it” when it comes to bone health, may not be quite so true after-all.

The study of major league baseball players’ pitching arms proves that the strength of your bones in later life is determined by the quality of exercises that you do in your youth.

In the study, researchers measured the cross sectional size, torsional strength, bone mass and bone mineral density of the humerus (the upper arm bone), in 103 professional baseball players at various stages of their career.

They discovered that the cross sectional area, a key determinant of bone strength, even decades after players stopped playing baseball.

In fact, in comparing baseball players who continued to play against those who completely stopped once their careers were over, they found that even former players in their nineties, who hadn’t thrown a ball in fifty years, still retained more than half the throwing related increase in bone size and around one third the bone strength as those who continued to play. Players who continued to play not only maintained their bone size, but also the bone strength.

These findings suggest that to increase and maintain bone strength throughout life, that it is important to focus on exercise which applies resistance and loading to the skeleton, especially early in life. They provide evidence that the more bone that is “banked” up until the mid 20’s (when bone strength peaks), the more a person may be protected from osteoporotic fractures later in life.

graph

But what are the best type of exercises? Evidence indicates that the best exercises are ones that involve:

1. Higher impact;
2. Strength training;
3. Fewer repetitions and sets;
4. Variety.

For pre-menopausal women, evidence indicates that that high impact exercise only strengthened the hips and not the lower back. Only when high impact and strengthening exercises were combined did the bones of both the hip and low back get stronger.

For post menopausal women, again only a combination of high impact exercise (etc. jogging, walking and stair climbing) and strength training were found to be effective.3 Walking has been found to have no effect for strengthening of the bones in the lower back and only a little at the hips which is probably not clinically significant .

Another study of 180 men (aged 50-79 years) with low bone mass over 18 months found that combining the drinking of fortified milk plus strength training three times each week, achieved the best results for both strengthening of the bones of the lower back and the hips.

A Cochrane review found however that to reduce the rates of falls, these exercise programs must be combined with balance retraining, an individual risk assessment, along with home safety modifications performed by an occupational therapist. Vitamin D supplements, falls education and hip protectors at home, were all found NOT to be effective in reducing the risk of falls or preventing hip fractures.

Whilst you may not have control over some risk factors for osteoporosis such as being female, Causasion/Asian with a small body build, delayed puberty or early menopause and prolonged use of certain medications (e.g. corticosteroids, heparin, immune-suppressives, anti-epileptics and others), there are many factors that you do have control over. These include not exercising, smoking, excessive alcohol use, low body weight, low calcium intake, decreased strength and poor balance.

Like all things in life, prevention is better than cure. In many ways, if you focus on the things that you can control, and control them perfectly, many of the adverse health effects associated with ageing become less of a risk. The choice is up to you. Get a clearance from your doctor or health professional and then begin an exercise program (combining impact, strength training and balance), stop smoking, reduce your alcohol intake and enjoy a diet with adequate calcium and vitamin D (plus correct sun exposure).

At Bodywise Health, we have put together the perfect osteoporosis and falls program by combining Clinical Pilates with strengthening exercises and balance training. If you are worried about being or becoming osteoporotic or have a fear of falling, then this program is designed to give you the confidence and security you need to enjoy living an active and full life.

For a FREE clinical pilates trial or physical assessment, please call 1 300 BODYWISE (263 994). Please note, due to limited places, this offer is open to the first 30 people.

References

  1. Warden, S.T., Roosa, S.M., et al (2014) Physical activity when young provides lifelong benefits to cortical bone size and strength in men.Proceedings of the National Acedemy of Sciences of the United States of America.http://dx.doi.org/10.1073/pnas.1321605111
  2. Martyn-St James & Carroll J Bone Miner Metab 2010
  3. Martyn-St James & Carroll BJSM 2011
  4. Martyn-St James & Carroll Bone 2008; Bonaiuti et al Cochrane Review 2003;
  5. Kukuljan et alJ Clin Endocrinol Metab 2011
  6. Gillespie et al Cochrane Database Syst Rev 2012

For more information or for an appointment, please call Bodywise Health on 1 300 263 994.

Please note:

• Rebates are available through your private insurance extras cover;

• For complex or chronic conditions, you may qualify for the EPC (Enhanced Primary Care Program) allowing you to receive 5 allied health services each calendar year with a referral from your GP. For more information, please call Bodywise Health now on 1 300 263 994.

Read more...
Subscribe to this RSS feed

Bodywise Health

364 Hampton St,

Hampton

Victoria. Australia 3188

03 9533 4257

Log In or Register

fb iconLog in with Facebook