Spinal Wellness
Wellness
Being healthy is more than just being not sick! Unfortunately, many of us are satisfied with just getting by in regard to our health. Worse still, is the presumption that if you can remove or mask the offending symptom with a drug, then this too equates to an adequate level of health.
Those who value and prioritise their health know that how you feel and how healthy you are can be two very different things. A better definition of health could be described as ’the optimal function of mind and body, not just the absence of symptoms or disease’.
At the Back Pain Centre Sunderland we place a strong emphasis on promoting true health, or what we call a ’Wellness lifestyle’.
What are the fundamentals of a Wellness lifestyle?
Eating Well Thinking Well Moving Well
Eat Well
“Let thy food be thy medicine and thy medicine be thy food.”
Hippocrates (460-377 B.C.)
Organic. Consume mainly Organic foods.
Water. Drink at least 2 litres of pure bottled or filtered water daily. Water keeps the body hydrated, which is essential for all organs and systems. (Excess consumption of strong diuretics such as drugs, coffee and certain black teas can increase your need for water.)
Saturated Fats. Reduce Saturated fats primarily found in meat and diary produce which raise blood cholesterol and may increase the risk of heart disease and stroke.
Hydrogenated Fats. Reduce hydrogenated fats. These processed oils contain Trans fatty acids which are very damaging to health and raise blood cholesterol levels.
Fish. Eat at least 4 servings of fresh fish per week. Fish rich in omega 3 oils are not only amazing for your heart but your mind as well.
Fruit & Vegetables. Make vegetable and fruit 60% of your daily food intake. Fresh organically grown fruits and vegetables are loaded with phytochemicals (plant nutrients) and fiber, which help keep the digestive system “regular.” If you buy non-organic fruit and vegetables buy a quality fruit and vegetable wash to remove pesticides and chemicals.
Sugar & Salt. Limit your intake of refined sugars and salt. Refined sugars can lead to abnormal fluctuations in blood sugar resulting in mood swings, lowered immunity and fatigue. Excessive consumption of salt stresses the kidneys ability to maintain proper fluid volume, increasing the risk of high blood pressure, heart attack and fluid retention.
Carbohydrate. Watch your carbohydrate intake. Choose low Glycemic Index options e.g. sweet potato instead of normal potato, spelt pasta instead of white pasta.
Meat. Reduce Meat consumption. Meat – particularly red meat is high in saturated fat and is difficult to digest. Choose organic locally produced meat.
Acid forming drinks. Learn to reduce or eliminate acid forming drinks from your diet. These include alcohol, caffeine, carbonated drinks.
Supplements. Try to supplement your diet with a good quality Probiotic, Omega 3 Fish oil and Multi-vitamin.
Think well
Build Confidence – Identify your abilities and weaknesses, accept and build on them.
Accept Compliments - Many of us have difficulty accepting kindness from others but we all need to remember the positive strokes when times gets tough.
Make Time for Family and Friends – These relationships need to be nurtured; if taken for granted they will not be there to share life’s joys and sorrows.
Give and Accept Support - Relationships thrive when they are “put to the test”.
Manage Stress – We all have stressors in our lives but learning how to deal with them when they threaten to overwhelm us will help maintain our mental health.
Find Strength in Numbers - Sharing a problem with others who have had similar experiences may help you find a solution and will make you feel less isolated.
Identify and Deal with Moods – We all need to find safe and constructive ways to express our feelings of anger, sadness, joy and fear.
Learn To Be At Peace with Yourself - Get to know who you are, what makes you happy, and learn to balance what you can and cannot change about yourself.
Contemplation or Meditation. Taking twenty minutes for quiet contemplation or meditation can have a great impact on your overall sense of calm. Laughter and Humour – Having at least one good ‘belly laugh’ a day is a great way to reduce tension as they are often followed by a state of relaxation.
Move Well
Posture – Posture is important to the health of our bodies, posture puts the body into positions where it has to use extra energy to hold itself up, which fatigues the muscles and places pressure on the joints, impairing the body’s ability to move correctly.
Exercise – If you want to increase your amount of physical activity, but are short of time, you can incorporate exercise into your routine by doing your usual activities in a way that requires more energy:
1. Try walking or cycling short journeys that you would usually drive.
2. If you take a bus or train, get off one stop early and walk the rest of the way.
3. Use the stairs instead of the lift or escalator.
4. Do your housework at a faster than normal pace.
Spinal Adjustment & Massage. It often takes a long time to develop spinal problems. But with regular maintenance, spinal problems don’t have a chance to develop. To maintain good spinal health we believe most people should get their spines checked every 1 – 4 months. How often you should have a Spinal MOT is dependant on where you and your practitioner feel you are on our Spinal MOT ‘Sliding scale’.
We hope you have found this information useful, if you would like to find out how ‘Well’ you are please ask for our Wellness Questionnaire at reception.
The information provided is for general guidance only and must not be used for diagnosis or treatment of a health problem. This information is not intended to be a substitute for professional medical advice.
0191 565 8886
