The Health Benefits of Easter Chocolate

It’s the month of Easter. What better way to celebrate than to talk about chocolate’s warm, milky goodness? Everyone has a favourite, but if you want our opinion (or read up on the latest health research, which we do a lot – something of an occupational hazard for osteopaths) the darker the chocolate the better it is for you. But that doesn’t mean we recommend you demand dark chocolate and nothing but dark chocolate from the Easter Bunny. Why? Read on to find out.

Dark chocolate is generally considered better for you than other varieties because it contains a higher percentage of cocoa solids. Cocoa solids contain antioxidants called flavonoids, which research has associated with several health benefits, including:

•   Improved heart health: Flavonoids can help lower blood pressure, improve blood flow, and reduce the risk of heart disease.

•   Better brain function: Studies suggest that the flavonoids in dark chocolate can improve cognitive function and reduce the risk of neurodegenerative diseases like Alzheimer's.

•   Reduced inflammation: Antioxidants help reduce inflammation in the body, which has been linked to several chronic health conditions.

By its nature, dark chocolate contains less sugar than the hyper-sweet stuff. Plus, we know sugar can increase inflammation in the body, be addictive, trigger bizarre insulin reactions, and contains nutritionally useless calories (oh, and it’s a nightmare for your oral hygiene too). But it’s important to remember that it still contains some sugar and fat so you should enjoy it in moderation! But what if you don’t enjoy it? That’s OK – you can get flavonoids from tea, fruit and vegetables. It’s not an essential part of your diet – after all if your ancestry is European, Australasian, African, Asian, or North American (anywhere but South America) your ancestors survived without it for tens of thousands of years! 

So, I Should ONLY Eat Dark Chocolate, Right?

But with all those health benefits why would we suggest you shouldn’t celebrate Easter with a dark chocolate frenzy? As osteopaths, psychology isn’t our main thing, but we do know our patients. We know that the exercises we prescribe need to be more than “good for you” they need to be achievable for where you are right now - and maybe even a little bit fun.  With that in mind we suggest that the healthiest chocolate is one you enjoy: one you can take a bite or two of and feel satisfied. If you don’t like dark chocolate you’ll eat it, and then probably eat some more because you feel a bit deprived and disappointed and then you’ll raid the kids’ dairy milk stash because that’s what you wanted in the first place. 

So, we suggest you ask the Easter Bunny to bring fewer, better-quality Easter Eggs with some dark chocolate and some of whatever you and your family like. And while Easter is a time for chocolate it’s also a time for family and, for many, for faith. You’ll enjoy your Easter Eggs more if you don’t fixate on them and enjoy a range of Easter foods and Easter activities instead. How about boiling eggs in water with food colouring added for old-fashioned family fun? Or perhaps the Easter Bunny could bring some craft activities for some family craft time.

Whatever you do to celebrate we hope you enjoy it. We look forward to seeing our patients again soon after the few days off to rest and reset. We’re always to here to help with your health goals. Call us on 0439379847 to make an appointment with the osteopaths at Holistic Hands Osteopathy for support in living your healthiest life. Have a great Easter everyone.

The Benefits of Fasting

Hello everyone. Let’s have a chat about fasting. In the last few years, fasting has been gaining popularity across the world as a way of improving human health. Did you know that fasting has been around for centuries and centuries? Humans have been doing it since time began and animals do it too. So let’s see what all the fuss is about…

What is fasting?

Fasting is a total or partial abstinence from food. In simple terms this means that for a period of time a person will not eat any, or certain types, of food and drink. Fasting is carried out across the world for many different reasons including as part of religious ceremonies or rituals, as well as for health reasons.

Types of fasting

There are many different types of fasting. We’ve broken down a few of the more popular ones below:

1.        Water fasting — definitely one for the purists. This type of fasting involves drinking nothing but water for a set period of time with the aim of purifying the body and allowing our much-overused digestive systems a well-deserved break. This is apparently one of the hardest types of fasts to carry out.

2.        Juice fasting — this type of fasting involves only drinking fruit or vegetable juices for a set period of time. Somewhat easier than water fasting due to all of the juicy goodness you are getting from the fruits and vegetables.

3.        Intermittent fasting — this appears to be the craze at the moment! This type involves fasting at certain times or days in the week and having an unrestricted diet for the remainder of the time. There are a few different types of intermittent fasting. These include:

•      Alternate day fasting — eating every other day

•      5:2 fasting — eating a normal diet for 5 days of the week and having a drastically reduced caloric intake on the remaining two days (the two days are not allowed to be consecutive days)

•      Time-restricted fasting — eating only within a set time period, i.e. between 7am — 3pm with nothing but water outside of these times.

It is with intermittent fasting where most of the scientific research has been carried out and health benefits have started to be documented much more.

Benefits of fasting

So, the big question is… Why fast? Below are some of the documented health benefits buzzing around at the moment:

1.        Weight loss: It’s a great way of limiting calorie intake without having to be excessive. Fasting helps in the production of certain hormones which help to boost your metabolism. It has been seen to help reduce body fat whilst preserving muscle tissue.

2.        Reduces chronic inflammation: Studies have shown people who fast intermittently have reduced levels of inflammatory markers in the blood after one month. This could be great for a whole host of inflammatory conditions out there including rheumatoid arthritis and multiple sclerosis.

3.        Improves heart health: Current research shows benefits on the cardiovascular system including lowered blood pressure and cholesterol levels.

4.        Increases levels of Growth Hormone (GH: People who fast intermittently have been shown to have increased levels of GH after their fasting period. This hormone is important in growth, muscle strength, metabolism and aiding weight loss.

5.        Controls blood sugar: Promising for our type 2 diabetics out there, although larger studies are needed for this area of research as evidence is a bit mixed at the moment.   Watch this space!

There are also a whole host of other benefits starting to emerge from animal studies which could be bright for our human future when more research is carried out. These areas include benefits seen in brain function, delayed aging and prevention of cancer. This is exciting stuff!

We hope this has been a helpful insight into the world of fasting. If you are considering doing a fast yourself or would like more information, please get in touch and we’ll be able to point you in the right direction. It is always safest to consult a medical professional before attempting any type of fast yourself as there are certain conditions with which fasting is not allowed. Here's to a healthier life :)

Staying healthy this Christmas

We’ve been building up to it all year… And now Christmas is finally here! Neat, that rhymes! This month we’re giving you some awesome tips on keeping yourself healthy over the Christmas period. We all know how easy it is to eat and drink too much and move too little when the treats come a’ calling! Try some of these handy hints when you find yourself overindulging this silly season:

Be a hydration station:

As the sun and your social calendar begin to heat up, there’ll be plenty of occasions where you might find it tempting to have that extra beer or glass of wine with your friends. It’s always good to have nice drink and a catch up, but everything is healthier in moderation. Combine alcohol with lots of sunshine and you are destined for heatstroke. Make sure you stay hydrated this holiday period to avoid any unwanted illness. Try breaking the alcoholic beverages up with a refreshing glass of water or fruit juice when you are at your Christmas party this year.

Don’t overload on sugar:

With Christmas comes an exorbitant amount of lollies, cakes, chocolate and other sugary treats hitting the supermarket shelves. We like a gummy bear and a mince pie as much as the next, but to avoid getting hit with endless sugar highs (and the lows that follow), make sure you get plenty of nutritious food into your diet every day. Fruit and vegetables will provide you with heaps of essential vitamins, minerals and fibre needed to keep you functioning well. Why not try some antioxidant-rich dark chocolate rather than the milk or white alternatives? Yum!

Don’t burn the candle at both ends:

It’s easy to get carried away over Christmas with social events and work parties. There are so many people to see and catch up with, that sometimes we sacrifice some of our sleeping hours for party hours. This is okay occasionally, but try to keep it to a minimum. Our bodies won’t make allowances just because it is Christmas. In order to steer clear of illness, keep yourself working and able to attend those social events, you’ll need to pamper yourself with plenty of sleep. Get those Zzz’s in!

Take time away from the hustle and bustle:

In between all the craziness of Santa coming, make sure you give yourself time to breathe, relax and recuperate from what has probably been a very busy year. Read a book, try some meditation or attend a local yoga or aqua-aerobics class. Your body and mind will thank you for it, and come New Year, you’ll be ready for the year ahead.

Do a good deed for those less fortunate:

This is by no means a must, but Christmastime is a very lonely time for many people. Think about those without family, a roof over their head, or little money to enjoy the festive period like some may be able to. There are many ways to help out... You could donate to a food bank or charity or volunteer your time at a shelter. It all helps. Remember to smile and be kind when out in the community. You never know when someone is having a bad day. Your smiling face may be just what they need to turn their day around. Good deeds don’t have to cost anything, and they will make you feel awesome. Win-win for the world!

Give these a go and we’re sure you will have the healthiest, happiest Christmas of all. Come January you’ll be feeling refreshed and ready to take on the world (and continue to spread joy of course) for another year! Have a great Christmas and we’ll see you in 2020. Tis the season to be jolly, tra-la-la-la laaa, la-la la la!

Combat Those Winter Blues and Keep Active!

Why You Should Keep Active This Cold Season

Winter is here - The days are getting shorter, the nights colder, and our motivation to maintain the health and fitness lifestyle has the tendency to slip as we take on a “Snuggle Up” mentality. 4 in 5 Australians report their exercise regime drops off when the weather gets cooler. Although you may want to stay in your warm bed, winter shouldn’t be a time to let your fitness routine hibernate. The reality is, our health cannot afford a few months hibernation every year. Adopting a sedentary lifestyle, even just for winter, can have a lasting impact on our overall fitness and wellbeing.

Exercising in the colder months has many benefits, so consider the following:

1.     THE SUNSHINE VITAMIN:

The sun is more than just a heater in the winter months. Vitamin D forms in the skin when it is exposed to UV from sunlight. It can also be obtained from some foods. We need vitamin D to maintain good health and to keep bones and muscles strong and healthy.

In late autumn and winter in Australia, spend time outdoors in the middle of the day with some skin uncovered. Being physically active (e.g. gardening or going for a brisk walk) also helps boost vitamin D levels.

2.     MINIMISING INJURIES, SETTING GOALS

If you are someone who typically slows down or stops exercising all together when it’s cold, perhaps it’s time to revisit your short and long term goals and list what you would like to achieve in the next few months. That time will fly by!

Year round physical activity can help prevent injuries from creeping in. Your body will remain physically conditioned, so when it hits Spring (when most start to pick up their regime again in aim of getting fit for Summer), you won’t be faced with the risk of developing injuries from jumping straight back into exercise.

3.     KEEP HEALTHY

During the winter months it is easy to turn to all things comfort – staying indoors, eating more and moving less. In fact, 80% of Australians admit to putting on weight over the cold season. Therefore it’s important to try and keep your bodies moving to assist in balancing your energy in vs your energy out.

Research has shown that regular exercise strengthens the immune system to ward off viral and bacterial infections - making it particularly important in this cold and flu season. So get moving in any way you can!

4.     LIFTING THE MOOD

For those who suffer from the Winter Blues, a daily dose of exercise could be just what the doctor ordered. Cardiovascular exercise releases our “feel-good” chemicals dopamine and serotonin, which can help to reduce anxiety and depression. Combine this with getting outdoors or working out with friends and your spirits will be sure to improve!

5.     TRY NEW THINGS

If you don’t want to sweat it out on the pavement during the morning chills, winter could be the perfect time to branch out from your regular activity and try new and exciting ones. Perhaps you could join a gym, try group fitness classes or start working out with that friend you have been meaning to. Rock climbing is also a great indoor fitness activity that challenges every part of your body!

Office Ergonomics

If you work 40 hour weeks - you spend 25% of your week sitting!

Now is the time to really think about your Ergonimic set up... before it starts becoming an issue!

Ergonomics is the study of the workplace equipment design or how to arrange and design devices, machines, or workspace so that people and things interact safely and efficiently.

If you work at a desk all day, you should really be thinking about your ergonomics. The typical 9-5 desk workers spend a quarter of their week sitting. Therefore it is important to recognise ergonomic issues that may affect the health, safety and well-being of people working in offices.

If your work station is not set up with ergonomic considerations in mind, you could be subject to potential occupational overuse injuries and musculoskeletal disorders. Examples of these are postural complaints like neck pain, headaches and low back pain, overuse injuries to the elbow and wrist and neck.

The work station should be set up in a way that requires minimal to no twisting of the head or body, with the chair, computer screen, key board, mouse places comfortably and conveniently for the worker. Lighting is also relevant as glare or reflections on the screen may cause a worker to adopt an awkward posture than can cause a postural strain if maintained over a prolonged period.

SO WHAT’S CORRECT?

Chair height: The height of the chair should allow forearms and hands to be just slightly above the desk, horizontal to the key board with no bend to the wrist. The chair should have many adjustable features such as the seat height, back support height, back tilt, seat pan in and out, arm rests and a stable base.

Foot rest: If your feet are dangling off the floor, you may need a foot rest or a lower desk. When your feet don’t touch the floor, pressure can build up behind the knees and under the thighs, causing pinching of blood vessels or nerves and result in pins and needles in the lower legs and swelling in the ankles and feet.

Height adjustable worktop: These desks are easy to work with because they allow the correct set up to be achieved without the use of foot stool or monitor risers. As mentioned, no matter if you are sitting or standing, your elbows and forearms should be slightly higher than the desk.

Back rest: The back rest should support your entire spine and recline from vertical 10-20 degrees. This will encourage you to sit upright and prevent slumping in your seat, thereby minimising risk of low back pain.

Seat depth: There should be a small gap between the back of your knees and the end of the seat. If not, may need a different chair with a shorter bottom cushion.

Arm rest: If your chair has arm rests, adjust them so they support your forearms when they sit at a right angle to your body.

Computer monitor: Your monitor should be directly in front of you within an arm’s length, with the top 1/3 of screen in line with your eyes. If you have more than 1 monitor, it should be placed in front of you depending on use. For example if you have 2 monitors, used at a 70:30 split, the former should be in 70% of your line of vision. This minimises the twisting of the head and neck. Tension in the head and neck can lead to head aches and muscle tension around the neck and shoulders.

Mouse position: The wrist position should be neutral with the mouse adjacent to the key board, not with the arm out stretched.

Keyboard: The keyboard should be placed on the desk so that the forearms have enough support and there is no bend to the wrist.  

Document placement: A document holder should be at the same distance away and height as the monitor. If you use more frequently than the monitor itself, the document holder should be directly in front of you with the monitor to the side.

Lighting: Lighting is essential but must also be controlled. Lighting should be over head and behind the operator. Natural light sources should be controlled with blinds, sun shades or tint to the windows.

Desktop Accessories: Avoid reaching or twisting eg phone, reference material. Place equipment in accessible places. If you are constantly on the phone, use a head set is possible to minimise the risk of neck and shoulder pain from holding a phone to your ear. 

Desk Zones: Commonly used desk equipment (keyboard, mouse) should be placed within easy reach (primary zone). The less frequently used equipment should be placed in the secondary zone, accessed with an outstretched arm.further away from the worker.

Below are visual guides provided by Corporate Work Health Australia on how to properly set up for work station.