18 Oct 2018
Want to increase strength, get fitter and move better with Pilates? We do things a little differently…
If you aren’t a big gym fan, or are not particularly keen on exercise classes with 30 other people, or just don’t think you get the attention or the results you need, we get it. We want to help you get fitter, stronger and recover from injuries with our more focussed, one-on-one or small group class sessions that really work. We do it this way because everyone is different. With different fitness and mobility levels and different needs in terms of injuries to adjust to and help or sports to train for – helping the individual and devising training specifically to their needs is important.
The evolving fitness industry
There is no doubt that the fitness Industry has changed dramatically over the years and continues to change on a regular basis. There’s so much to choose from these days it can be incredibly confusing and hard to know exactly what is right for you.
Originally, the first form of fitness was simple… it was just LIFE! But we have slowly become more sedentary and less able to move the way we were designed – we have lost the ability to function as we meant to.
The original creation of gyms and the fitness industry came out of a necessity. They were developed to address a reducing ability in youth to stay fit and healthy. The media also began to drive home an emotional attachment on how we should look. We moved away from simply being fit and healthy to how we had to look as well.
Our current generation is possibly the most unfit and overweight generation ever -sedentary, sitting at desks and constantly suffering from pain and discomfort. Our time is very precious and we are busier than ever so, the birth of faster workouts and ‘one size fits all’ models were introduced, something that doesn’t fit everyone.
How we work
Everyone’s level and requirements of fitness, injury recovery and functionality are different. Some people need more of a focus on one area than another, and that’s where clinical and specialized experience in either a one-on-one setting or in smaller group settings where the clinician can make corrections to technique and progressions instantly are invaluable.
Our Clinical Pilates classes are low impact and focus on strength, flexibility, balance, injury management and strengthening and general fitness. It is primarily a treatment and rehabilitation method designed to change the way your body holds and moves.
All of our classes are fully supervised by trained clinicians who fully individualize your sessions with one-on-one coaching and monitoring before you even start. We want you safe and pain free and we have the team to provide this.
By Marianna Bernal, Physiotherapist
WHAT IS CHRONIC PAIN?
Pain is said to be chronic if it persists for more than three months. Many people are new to the notion of chronic pain because they are taught that pain goes away when tissues heal after an injury or illness. However, this is not the case for 1 in 5 Australians, as pain may not lessen after the healing process.
Chronic pain is complex because it involves the central and peripheral nervous systems, made up of the brain and spinal cord and may not be easy to treat, especially with analgesia alone. Persistent pain affects the individual as well as their family, friends and wider community.
Pain can become chronic due to changes to the nerves or nervous system which keeps firing and signaling pain. These changes can be unrelated to the original diagnosis or injury. Pain levels can be intense and unrelenting as well as lead to various degrees of disability if not managed well.
Pain is the body's way to let you know when you are sick or injured as it leads people to take action. Pain has been crucial in humans' ability to evolve and survive. This type of pain is acute pain (nociceptive pain) and is a reaction to noxious or painful stimulus. Acute pain is generally simple to treat and tends to fade away as the healing process takes place.
Chronic pain may not be warning you of damage occurring in the body as there is no longer a direct link between pain and harm being caused by the (preceding) injury.
ASSESSING & MANAGING CHRONIC PAIN
It is widely accepted in the medical/ health professions that management should be holistic, involving all aspects of the client’s life. A Biopsychosocial model of assessment and management is now used and basically means that three aspects should be considered to provide good health care:
- a) Bio – biological: the physical body should be assessed for changes or injury,
- b) Psycho – psychological: the aspects of anxiety and stress should be addressed,
- c) Social – aspects of the social situation and home/ work environment should be considered.
These three aspects will have a bearing upon your pain experience although is not possible to determine how much of each is contributing to the chronicity of pain.
The most important person in managing your pain is you. It has been shown in clinical studies that the more you understand about the mechanisms of pain; the better you can control it. You know more about your pain than any health professional, you live with it every day; although you will need some guidance from trained health professionals.
A holistic approach usually involves a team of health professionals (doctor, physiotherapist, psychologist, social worker, etc). They will assess you and advise you on the best course of action, including education and graded physical activity.
The most common areas of pain management are:
- Physical activity
Movement gives the nervous system and the brain a lot of feedback about the body and the environment around us; it helps to normalise the nervous system.
Physical activity has many positive effects on our bodies: helps to keep heart and lungs healthy, improve muscle and joint function and stimulates you mentally.Chemicals released during exercise will also help to reduce your sensitivity to pain.
In the early stages, people often want change to happen quickly, however; this can result in pain flare-ups. A more gradual systematic approach is required with small increments of activity. It may be that the limitation to exercise is your major concern.
Therefore, seeing a Physiotherapist to improve your tolerance to exercise as well as decrease pain severity may be a way to start. Our fully qualified Physiotherapists can assist you on grading and pacing your physical activity to recondition your muscles and joints and assist you with persistent pain through many exercise modalities:
- Clinical Pilates
- Exercise Based Rehabilitation
- Hands on Physiotherapy
It therefore takes time, practise and patience for people to learn and effectively implement new strategies. Learning to deal effectively with flare-ups of pain is an important part of the management.
Some of the most common chronic pain conditions are listed below:
- Back pain
- Ankle and foot pain
- Chemotherapy-induced pain
- Cluster headaches
- Complex regional syndrome
- Frozen shoulder
- Joint pain
- Neuropathic pain
- Radicular pain
- Trigeminal neuralgia
- Tennis elbow
By Pam O’Connor
Have you noticed your skin has been feeling dry or flaky? If so, that’s because our skin is usually drier at this time of year.
I’ve certainly been using a lot more massage oil or lotion lately on my clients!
It’s important to take extra care of our skin in winter, especially if you have lymphoedema, diabetes or skin conditions such as eczema.
Why is our skin drier in winter?
In winter the humidity is lower – the air outside is colder and drier, making the water in your skin evaporate more quickly. Windy conditions make this worse.
Using heaters indoors also dries out your skin, especially the heaters that blow hot air. Our mucous membranes also dry out, resulting in dry throats and chapped lips.
We tend to take longer hot showers and baths in winter, but this can strip your skin of its protective oils and allow moisture to escape.
When it’s cold our blood vessels constrict or become narrow, thus less blood supply and nutrients delivered to the skin means it becomes less healthy.
Taking care of our skin
The skin is our body’s first line of defence against infection so looking after our skin is important for a healthy immune system.
Most soaps and cleansers are highly alkaline and too harsh. Our skin is slightly acidic with a pH level of around 5.5, so it’s best to use soap-free washes to protect the skin’s acid mantle.
After your bath or shower, don’t rub but pat the skin dry gently with a soft towel and immediately apply the right moisturising body lotion while the skin is still slightly damp to help lock in the moisture before it dries out.
Dry carefully in-between toes but to avoid the risk of fungal infections, don’t apply any moisturiser.
Avoid using abrasives such as scrubs or loofahs that may damage the skin. Simply use your hands to lather up.
Drink plenty of water. Our bodies are made up of about 60% of water so healthy skin needs to stay well hydrated even though we may be less active and less thirsty in the cooler months.
As we get older our skin becomes thinner and loses its elasticity so it’s even more important to protect it from damage.
Our harsh Australian climate means we have a high incidence of skin cancer so make sure you check your skin regularly and make an appointment at the skin doctors at least once a year.
The right products
With so many skin care products around it can be rather confusing to find what’s right for your skin.
Look for a natural skin care range with no colours, perfumes, parabens, petrochemicals, paraffin, propylene gycol, sulphate surfactants (SLS) and detergents – to avoid irritation to sensitive skin. This is particularly important for people with problem skin such as eczema.
You will usually find soap-free washes in a different section or aisle in supermarkets and chemists to normal soaps and cleansers. Some of these soap-free alternatives include Nutri-Synergy, QV, DermaVeen, Sukin, Alpha Keri, Dermal Therapy, Dermeze, and Hope’s Relief.
As someone who has lymphoedema I know it is absolutely essential to look after your skin if you have this condition as you are highly susceptible to cellulitis, a serious bacterial infection of the skin.
Swollen limbs can result in skin changes including dry, cracked skin creating an entry point for infection. Cracked heels and in-between toes are a popular breeding ground for bacteria to flourish in an already-impaired lymphatic system, so the feet need particular attention.
Many people with lymphoedema wear compression garments so natural moisturisers with fast absorption are best for skin comfort as well as protecting the garment’s elasticity.
People with diabetes often experience less sensation in their feet due to nerve damage or reduced blood circulation, so daily care is needed to avoid infection or non-healing wounds that may lead to amputation.
The risk is higher for people who have had diabetes for a long time, high blood glucose levels for an extended period, smokers and those who are generally inactive (Diabetes Australia). Moisturising the feet is important to avoid dry skin causing damage. Getting your feet checked by a podiatrist regularly is recommended.
Next time you come in for your appointment at Lime Physical Therapy, make sure you pick up a free sample pack of Nutri-Synergy products for dry skin. The pack includes samples of cleanser, moisturisers and Skin Repair for damaged skin.
By Pam O’Connor, Remedial Massage Therapist
What is Remedial Massage?
A Remedial Massage involves a comprehensive assessment and treatment of muscles, tendons, ligaments and connective tissues to help the body with rehabilitation and management of pain and injuries.
It can focus on a specific area or problem such as headaches or back pain, or can be more general to help reduce stress and ease tension.
Remedial treatment typically involves asking you questions relating to your presenting condition, a postural analysis and functional testing to help plan your treatment and adapt massage techniques accordingly.
We also take your full medical history into account to effectively deliver a treatment backed by evidence-based research suited to your individual needs.
Our holistic approach also factors in your mental and social factors, and includes post-treatment assessment and self-care such as stretches and exercises to maximise and maintain the effectiveness of treatments in-between visits to help you to achieve your goals quicker.
Remedial techniques can include soft and deep tissue, myofascial release, trigger points and stretching.
Top 5 conditions that would benefit from remedial massage:
- Headaches – Headaches are common and it can be difficult to pinpoint the cause. Taking medication only masks the pain without addressing the source of the problem. Often headaches are caused by stress leading to muscle tension, or poor posture. A remedial massage therapist will assess the cause, plan a treatment to address muscle imbalances and work to reduce your headaches and their reoccurrence – naturally, of course.
- Back pain– This condition is very common and can be caused by a variety of reasons, but our sedentary lifestyles or poor postural habits can often lead to back pain. Remedial massage can help to reduce pain by easing tension in muscle groups surrounding the spine, improve muscle tone and ease pressure on nerves. Remedial massage can also improve posture and flexibility to help make your back stronger.
- Poor sleep– A good night’s sleep is vital to feeling good and performing at our best. People often feel sleepy after a massage – or even fall asleep during the massage! That’s because massage increases serotonin, the feel-good hormone that makes us feel happy and relaxed during the day. In turn, this helps with our melatonin levels which regulate our body’s circadian cycle to ensure restful sleep at night.
- Anxiety and depression – Many studies have shown massage can lowerlevels of the stress hormone cortisol, whichcan drive up blood pressure and blood sugar levels, and lower the immune system.The soothing touch of massage stimulates the parasympathetic nervous system that helps our bodies to rest, digest and recover. This helps to lower the sympathetic nervous system (or our fight or flight response) that makes our hearts race and cause stressand muscle tension in our modern day-to-day lifestyles.
- Frozen shoulder – Also known as adhesive capsulitis, it presents as a painful and stiff shoulder resulting from inflammation in the shoulder capsule and fibrotic adhesions that limit movement. This can lead to trigger points developing in the rotator cuff and deltoid muscles in the shoulder. Massage can help to alleviate the pain in these muscles in conjunction with Physiotherapy to maintain movement in the shoulder joint. Frozen shoulder is more common in women over the age of 40.
It may take a few treatments to address specific problems, especially if they are long-standing. Regular massages are recommended to help maintain muscles in good, healthy and toned condition and to stay on top of problem areas.
By Pamela O’Connor, Remedial Massage Therapist
It is not easy living with Lymphoedema. It is a complex condition to understand, and learning how to manage this condition for which there is no cure can be a complicated journey that is individual for each person.
To help ride the swell of this individual journey, it takes teamwork – and the stronger the team the better.
This “Stronger Together” message of the Australasian Lymphology Association conference last week was delivered loud and clear,with a large crowd of Lymphoedema-related practitioners plus patients learningand networking with each other on a dazzling array of topics.
The three-day conference for lymphoedema practitioners held at the Brisbane Convention Centrealso incorporated a Public Day,hosted by the Lymphoedema Association of Queensland, for people living with the condition, their carers and anyone wanting to know more about this little knowncondition that affects around 300,000 Australians every day.
Both myself and Lorna Golombick (senior Physiotherapist and Lymphoedema practitioner) attended the conference. It was a first-time experience for me and it was made all the more interesting because I was able to experience it from both perspectives - as a Lymphoedema practitioner (in training) as well as a person living with Lymphoedema.
As a practitioner I heard from an impressive international line-up of speakers on topics such as the latest on indocyanine green and near infrared lymphatic imaging and other exciting advances in technology and research, as well as practical considerations and communicating empathically with clients in a clinic setting.
For the patient or the general public, the Public Day delivered a well-rounded program covering the basics of how the lymphatic system works; the assessment and treatment of Lymphoedema in a whirlwind talk from Professor Neil Piller; exercise for Lymphoedema and fatigue; self-care; nutrition, skin and wound care; lipoedema; and stories from patientsthemselves.
The exhibitors’ trade displays was a wonderful chance for both practitioners and patients to get hands-on with all the latest in technology, products, compression and garments. I had fun measuring up one of the Sigvaris staff member’s legs for Velcro compression wraps, got touchy feely with compression stockings in all sorts of trendy colours and wild patterns, slathered myself with the natural skin care range from Dr Plunkett, and watched other people undergoing L-Dex readings or having a limb hooked up to compression wave pump machines.
Armed with this heady mix of knowledge it makes it a little easier to work out how to make my team stronger to ride out this bumpy journey – and to help others to do the same.
I look forward to sharing some of the useful information I have learnt from the conference in my blog articles in the coming weeks.
By David Peirce, Principal, Pondera Physio & Pilates
Which Pilates should I do?
Isn’t it just Pilates?
That’s like saying “I do exercise”. Which exercise? Actually, Pilates is just that – a form of exercise.
Which type of exercise you choose should depend on your goals for doing it – general or more extreme fitness, strength, body building, weight loss, managing a health condition, recovery from heart surgery or therapeutic exercise to help rehabilitate after an injury.
One may flow into another as you get fitter, stronger, more mobile, bigger (or smaller) but where you start and who guides you is the most important decision you make.
Pilates is actually a family name. Joseph Pilates designed a series of floor and equipment exercises he called “Contrology” – Google it for more history if you’re interested.
After his death it was coined “The Pilates Method” and then just became just ‘Pilates’.
Pilates type exercises have been adapted, altered, modified, tried to be owned and certainly widely marketed by many different people and organisations.
Back to our first statement – the type of exercise you choose should be guided by the outcomes you want or need. So which type of Pilates exercises should you choose?
This requires no or little equipment and generally has a particular focus on ‘engaging the core’ through a linked series of movements and positions.
Classes are easy to run, relatively cheap and can be a good choice if you are well, uninjured and looking for something to improve your body tone & general fitness.
Depending on the instructor, you may use resistance bands, balls, circles and other gadgets to increase the challenge or complexity.
Mat Pilates can be physically dangerous if the level of exercise is not matched to the person.
Many mat exercises are more physically demanding than equipment exercises – it is not a progression to move from the floor to equipment!
Mat Pilates is not a good choice if you are injured or need specific help with a long term problem or recovering from pregnancy & childbirth.
Mat Pilates is a cheap, easy to run class exercise
but not advised for injury recovery or rehabilitation.
Group Reformer Pilates
The reformer is the classical, unique piece of Pilates equipment and is now made by a number of companies in wood, steel and hard plastic.
Different strength springs resist or assist movement patterns and with a little ingenuity, the variety of movements is almost endless.
Most group classes run in gyms and studios are again best for someone who is well, uninjured and looking for general body tone & fitness.
There is much debate on some of the more traditional Pilates claims such as ‘it activates the core’ and specific breathing patterns taught that are essential to the exercises.
Simply put, no exercise will magically improve muscle activation and then strength unless you are educated and thinking about the muscle action and how it fits in to the whole body movement.
Group reformer classes run by a well-educated, observant instructor can be very beneficial but we don’t recommend this option if you have a specific injury, long term pain or dysfunction and therefore need an individually designed program.
By the way, if you are told – “your core doesn’t work” – seek another opinion from a health professional who can actually assess your movement quality and give you a more scientifically based analysis and plan to improve.
Group reformer classes can be a great general fitness option,
can help with weight loss and body toning
but are not advised for injury rehabilitation or long term pain management
This term has been adopted mainly by the Physiotherapy and other health based professions, taking the original principles of the Pilates method and modernising them to treat, manage and rehabilitate specific injuries, back pain particularly and assist with a raft of other medical and physical conditions.
The primary reason for this, is that exercise, whether it be therapeutic or fitness aimed, is a proven part of any successful treatment or rehabilitation program.
As first stated, Pilates is simply a form of exercise but with the right instruction can be used to challenge the human form in unique ways not available in any other approach.
The main thrust of the clinical approach is individual assessment and programming of exercises.
A thorough history taking, physical assessment, movement analysis and graduated progression of exercise separates Clinical approach from mat and group reformer Pilates classes.
Classes, by definition involve an instructor taking a group through a set series of exercises with everyone doing the same thing.
Some services have a health clinician or instructor working in small groups of 2-4 programming individually with some common exercises.
With an experienced person, this can be a good approach but is very challenging for the instructor and more difficult to maintain an individual’s progress.
Once individually programmed exercises have been taught to the client, people can attend group sessions where they run through their own program, under supervision and are progressed at a pace suitable for their condition and goals.
This approach allows for tailored exercise therapy but is much more affordable than 1 on 1 sessions.
So when choosing which Pilates, Clinical Pilates guided by a qualified health clinician is the choice for those with specific injuries, health conditions or long term pain looking for an individual program, well supervised and progressed as clinically indicated.
The program should be functional, challenging but achievable and most importantly, enjoyable.
The best exercises are the ones that we actually do and stick to!
By Kyle Pennell, Senior Occupational Therapist, Advance Wellness (Lime’s partner Physio in New Zealand)
Most of us experience some form of stress in our daily lives, whether it’s at work or in our personal lives, and people have differing abilities to handle varying levels of stress.
Below are my top 15 tips to help you manage and cope with stress at work. By adopting these strategies, you will become more organised and productive, while reducing those stresses that are harmful to your mind and body.
- Spend time planning and organising: Using time wisely to think and plan is time well-spent. In fact, if you fail to take time for planning, you are, in effect, planning to fail. Organise in a way that makes sense to you. If you need colour and pictures, use a lot on your calendar or planning book. Some people need to have papers filed away; others get their creative energy from their piles. So forget the “shoulds” and organise in “your” way.
- Set Goals: Goals provide direction to your life and determine how you spend your time. Bt first you’ve got to decide what you want. Set goals that are specific, measurable, realistic and achievable. Your optimum goals are those that cause you to “stretch” but not “break” as you strive for achievement.
- Prioritise: Use the “80-20 Rule” introduced by Italian economist Vilfredo Pareto that states, “80 percent of the reward comes from 20 percent of the effort.” The trick to prioritising is to isolate and to identify that valuable 20 percent. Once identified, prioritise your time to work on those items with the greatest reward. Prioritise by colour, number or letter, whichever method makes the most sense to you. Flagging items with a deadline is another idea to help you stick to your priorities.
- Use a “To Do” List: Some people thrive by using a daily to-do list created the day before or the first thing in the morning. Such people may combine a to-do list with a calendar or schedule,or use a “running” list that is continuously updated. The key is to use the method that works best for you. Don’t be afraid to try a new system. You just might find one that works even better than your present one!
- Be Flexible: Allow time for interruptions and distractions. Time management experts suggest planning for just 50 percent or less of one’s time to allow flexibility to handle interruptions or unplanned emergencies. Schedule routine tasks when you expect to be interrupted. Save or make larger blocks of time for your priorities. When interrupted ask yourself; “What is the most important thing I can be doing with my time right now?” to help you get back on track fast.
- Consider Your Biological Prime Time: That’s the time of day when you are at your best. Are you a “morning person,” a “night owl,” or a late afternoon “whiz”? Knowing your most productive time will help you use that time of day to tackle your priorities.
- Do the Right Thing Right: Doing the right thing is more important than doing things right. Doing the right thing is effectiveness but doing things right is efficiency. Focus first on effectiveness, then concentrate on efficiency.
- Eliminate the Urgent: Urgent tasks have short-term consequences, while important tasks are those with long-term, goal-related implications. Work toward reducing the urgent things you must do so you’ll have time for important tasks. Flagging or highlighting items on your to-do list or attaching a deadline to each item may help keep important items from becoming emergencies.
- Practice the Art of Intelligent Neglect: Eliminate trivial tasks or those tasks that do not have long-term consequences from your life. Can you delegate or eliminate any task on your to-do list? Work on those tasks that you alone can do.
- Avoid Being a Perfectionist: In the Malaysian culture, only the gods are considered capable of producing anything perfect. Whenever something is made, a flaw is left on purpose so the gods will not be offended. Yes, some things need to be closer to perfect than others; but perfectionism or paying unnecessary attention to detail can be a form of procrastination.
- Conquer Procrastination: One technique to try is the “Swiss cheese” method described by Alan Lakein. When you are avoiding something, break it into smaller tasks and do just one of the smaller tasks or set a timer and work on the big task for just 15 minutes. By doing a little at a time, eventually, you’ll reach a point where you’ll want to finish.
- Learn to Say “NO”: Such a small word and yet, so hard to say. Focusing on your goals may help. Blocking time for important, unscheduled priorities such as family and friends can also help. But first you must be convinced that you and your priorities are important. That is the difficulty in learning how to say “no”. Once convinced of their importance, saying “no” to the unimportant things in life gets easier
- Reward Yourself: Even for small successes, celebrate the achievement of goals. Promise yourself a reward for completing each task or job. Then keep your promise to yourself and indulge in your reward. Doing so will help you maintain the necessary balance in life between work and play. If we learn to balance excellence in work with excellence in play, fun, and relaxation, our lives become happier, healthier, and a great deal more creative.
- Learn Not to Have to Work in a Crisis, Anticipate Some Common Actions or Activities: Through proper planning and by working systematically, you can perform tasks quickly, efficiently and in a timely fashion. Try to develop shortcuts to cut down on time when performing routine tasks or activities. Developing a contingency plan will also help you to avoid any pitfalls. Be sure to ask “what if?” when making decisions or developing a course of action. Try to think of at least three ways to handle a crisis, and then put those solutions into practice when appropriate. Don’t forget to revise your contingency plan as needed.
- Reduce your Expectations: To help reduce your stress, work on reducing your expectations and on the flip-side,work on steadily increasing your results and reality.
You may not have heard of Physiokey or SCENAR therapy yet, although you may find it suits your individual needs as a viable alternative to other more traditional methods.
Simply put, Physiokey or SCENARtherapy is a technology driven way to help patients with pain relief by stimulating sensory nerves to induce a release of the body’s own powerful pain relief mechanisms. It works to locates key treatment points and delivers targeted treatment for optimal pain relief.Anon-invasive method and 100% drug free.
To date, we have had some great results with this technology, in particular with improvingclients range of motion, discomfort including muscular tension, swelling, numbness, fatigue and pain. It is also a great method to try if you find your progress stalling with other treatment options as it works in a different way by looking to reset our bodies pathways which may be now set in a stubborn, learned pattern.
How does it work?
Physiokey / SCENAR works by using a small hand held tool that uses electrical impulses to stimulateyour nervous system via your skin, the largest organ in our bodies. There are a lot of nerves in this area of our body and this technology when placed on your skin measures in real time what the skinsresistance is via the stimulation of trigger and acupuncture points on the skin’s surface, which in turn is a measure of how your nervous system is acting.
It is essentially a two-way conversation between the device and your body. It shows us where the deficits are in the area of the body we are working on, and the body itself produces a response in that area to help accelerate the healing process by promoting circulation, reactivating healing pathways and restoring balance to the body.
It can be especially beneficial for clients who have experienced pain or limited movement for a long time – the body can get stuck or get used to the signal from that body part so the body thinks it is normal. This device shows the body an exit off that pathway, promoting the right area and restoring communication and a better healing process.
What are main benefits?
Due to the way SCENAR therapy works it can be used to treat many different conditions. It works to help the body heal itself more effectively than the body is able to do unassisted.
In summary, Physiokey or Scenar therapy have been shown to produce the following results:
- Can be used to help treat any type of pain or physical dysfunction
- Can treat both acute and chronic conditions
- Quality of life and sleep patterns can be improved
- Uses the body’s own healing capabilities
- Encourages the body to self-regulate
- Active reflex biofeedback means fullest healing can be achieved
- Is non-specific and can be used regardless of your diagnosis
- No possibility of over-dosing
- Little or no side-affects
- Methods based on 25 years of clinical research
It can help with conditions such as:
- Acute pain – fast relief from acute pain such as back pain, neck pain, headaches, muscular and joint pain
- Chronic pain – back pain, neck pain, headaches, muscular and joint pain
- Musculoskeletal pain and dysfunction
- Sports injuries
- Respiratory conditions
- Gastrointestinal conditions
- Fatigue/low energy conditions&Chronic fatigue syndrome
- Skin conditions/wound healing and scar tissue
Talk to us about how we can help.
You can read more details and the technical terms associated with this technology on our website here, or you can view a YouTube video which Lorna Golombick worked on with Pinc and Steel, a cancer rehabilitation program.
At Lime Therapy, Lorna Golombick is fully trained in using Physiokey therapy to assist our clients.
To make a booking or to find out more, simply call us on 3188 9308 or email email@example.com
So how can a good diet can support your immunity? The recent cool change is a good reminder to consider how to boost your immunity and reduce your risk of colds and flus this winter. A whole food diet rich with antioxidants, phytochemicals, vitamins and minerals strengthens immune function, protects our cells from damage and promotes healing.
Fruit and vegetables are the most potent form of these valuable nutrients but only 7% of Australians eat the recommended 5 serves of veges and 50% eat 2 serves of fruit per day.
So what changes can you make to have a healthier winter this year? Focus on increasing your intake of the following foods to boost immunity and your health in general.
VEGETABLES AND FRUIT
Vitamins A, C & E are powerful anti-oxidants that are essential for immune function and work best in combination. To maximise nutrients choose a variety of brightly coloured fruit and veg and eat the skin where possible.
Carrot, spinach, sweet potato, pumpkin are high in beta-carotenes that are converted to Vitamin A in the body. Vitamin A is needed for healthy cells in the immune, digestive and respiratory systems and is essential for iron transport and thyroid function.
Vitamin C stimulates the immune system, reduces infections and supports healing. Good sources are berries, citrus, capsicum, kiwifruit, and dark leafy greens like broccoli, spinach, bok choy and kale.
Wheatgerm, olive oil, seeds, nuts, oats and avocado contain vitamin E which has immune and anti-inflammatory properties. Garlic, onion, leeks and chives contain antibacterial and anti-viral compounds. Herbs and spices are also high in anti-oxidants and have immune boosting properties e.g. rosemary, turmeric and ginger.
Dose up now on fruit and veg to avoid reaching for the cold and flu meds later!
Where can you fit an extra serve in your day?
- Nourishing comfort foods like soups and stews are a good opportunity to add extra veges in the cooler weather and great for lunches or leftovers
- Tomato, spinach, avocado and mushroom go well with poached eggs for breakfast
- Hummus, pesto, guacamole and tahini are good snack options full of nutrients and flavour
Aim for 2-3 serves per week of salmon, sardines, mackerel or tuna for the immune boosting benefits of omega 3s (good fats) and vitamin D. Omega 3’s are needed to form immune cells and also reduce inflammation in the body. If you don’t eat fish regularly a supplement is recommended.
Vitamin D is also important for bone and muscle strength and associated with reduced risk of cancer, diabetes, allergy and other auto-immune conditions. Approx 15% of Queenslanders are vitamin D deficient (up to 50% in southern states in winter). Safe sun exposure is recommended to maintain levels but if you avoid the sun or are over 60 a supplement may be required.
Adequate protein is essential for production of the anti-bodies produced by the immune system to destroy bacteria and viruses. High protein foods such as red meat, liver, kidney and oysters also have the highest content of the immune promoting minerals zinc and iron. Other types of meat including fish, legumes, egg and dairy are lower in these minerals but a re still excellent sources of protein.
Over 50% of men over 50 years old and about 10% of women are zinc deficient. Zinc promotes healing and may reduce the duration of cold symptoms. It is also important for prostate function. In addition to red meat, zinc is also found in pumpkin and sunflowers seeds, chia, cashews and quinoa.
About 25% of women don’ t consume enough iron due to lower red meat intake. Low iron levels increase the risk of infection as well as causing exhaustion, poor concentration, weakness, pale skin, brittle nails and mouth ulcers. Vegetarian sources of iron include amaranth, quinoa, lentils and beans, nuts, dried apricots, spinach, and molasses however absorption is lower so greater quantities are required. Having vitamin C (e.g. a glass of orange juice) with these iron sources increases absorption.
The healthy bacteria in in our digestive tract are a vital part of the immune defence system. If the bacteria is out of balance we are at increased risk of illness. Probiotics can boost this good bacteria. In fact, taking a probiotic supplement has been shown to reduce the frequency of colds and gut infections by 40%. Natural probiotic sources include yogurt, kefir, kombucha, sauerkraut, miso and tempeh.
Eating a good range of fruit and vegetables provide the nutrients the good bacteria need to flourish and establish in our gut.
SAFETY WITH SUPPLEMENTS
While increasing natural food intake of nutrients is safe and highly recommended, caution is advised with supplements.
Some supplements can build up to toxic levels in the body
- Excessive vitamin D, iron or zinc supplements can damage the liver, heart and kidneys
- Vitamin A supplements should be avoided in pregnancy due to a risk of birth defects
Not all supplements are equal.
- Cheaper formulations are often in forms that are poorly absorbed (which can cause digestive upset) or in doses that are too low to have an impact.
Some minerals compete for uptake and other nutrients can interact with each other or prescription medications – the contraceptive pill, aspirin, blood pressure and reflux medications are some examples that can cause nutrient deficiencies.
If you would like more advice on how to boost your immunity this winter or a general diet check-up, book an appointment with our nutrition counsellor and dietitian, Wendy.