Sam Rattu - Holistic Physiotherapist at Kiome Wellness Group

Neuroinflammation, a key factor in many neurological conditions, can be managed through lifestyle choices. Regular exercise not only boosts overall health but also significantly reduces inflammation in the brain, enhancing cognitive function and mood. Incorporating a balanced exercise regimen, including both aerobic and resistance training, can have profound anti-inflammatory effects.

Combining exercise with calorie restriction further amplifies these benefits. Studies suggest that reducing caloric intake while maintaining nutrient density can decrease inflammatory markers, potentially slowing the aging process and improving brain health.

Diet also plays a crucial role. Avoiding pro-inflammatory foods like processed sugars, trans fats, and excessive red meat is essential. Instead, focus on a diet rich in anti-inflammatory foods such as leafy greens, nuts, fatty fish, and berries, which provide antioxidants and omega-3 fatty acids that protect against inflammation.

Supplementation can offer additional support. Omega-3 fatty acids, curcumin, and certain vitamins like D and E have been shown to have anti-inflammatory properties. However, it's important to consult with a healthcare provider before starting any new supplement regimen.

By integrating these strategies, we can effectively reduce neuroinflammation, supporting brain health and overall well-being. 🌿🧠💪

Have you ever felt like your brain is in a haze, making it hard to focus, remember things, or even think clearly? This phenomenon, often referred to as "brain fog," can be frustrating and debilitating. One of the key underlying causes of brain fog is neuroinflammation.

Neuroinflammation is the inflammation of the brain and spinal cord, and it plays a crucial role in brain health. When the brain's immune cells, known as microglia, become overactive due to stress, infections, or chronic illnesses, they can trigger an inflammatory response. While inflammation is the body's natural defense mechanism, chronic neuroinflammation can lead to a range of cognitive issues, including brain fog.

Research has shown that conditions like autoimmune diseases, chronic stress, and infections can contribute to prolonged neuroinflammation. This inflammation disrupts normal brain function, affecting neurotransmitter balance and neural communication, leading to symptoms such as memory problems, difficulty concentrating, and mental fatigue.

Understanding the link between neuroinflammation and brain fog is essential for developing effective treatments. Anti-inflammatory diets, stress management techniques, and targeted therapies are being explored to reduce neuroinflammation and improve cognitive clarity.

By raising awareness about the connection between neuroinflammation and brain fog, we can better address the root causes and support those struggling with this challenging symptom.

HAVE YOU HEARD OF ASHWAGANDHA?

Most likely you already have and it probably comes as no surprise that it has been proven to improve human health and function.

A randomise control study (RCT) in 2021, assessed just that; looking into what effect it had on improving the athletic performance of healthy athletic adults.

It demonstrated clinically significant improvements in VO2 max (a measure of the maximum amount of oxygen consumption that is attainable during physical activity - a common metric for athletic performance). It also demonstrated subjective improvements in the athletes themselves, improving fatigue recovery post exercise and energy levels, whilst also improving antioxidant levels in the body.

DOSAGE MATTERS

Common pitfalls I see in the exercise prescription space when individuals are not achieving the desired effect of their exercise or movement prescription are not adjusting the dosage of the movement appropriately.

This can go both ways of prescribing TOO MUCH or TOO LITTLE, evidence-based guidelines exist that guide parameters on desired effects such as strength, endurance, balance etc. It is important to remember these a guidelines and a movement prescription has to be tailored to the individual - what influences this is a number of factors.

- Goals
- Individual fitness condition
- Willingness or motivation to engage with movement
- Pain
- Pathology
- Mental state
- Compensatory movement patterns
- Time constraints
and the list goes on and on.

So how do you decide?

Use a combination of guidelines, subjective and objective findings. This is have a rough prescription in mind then assess this or if doing yourself, go through the movement or exercise and look out for the following:

- Do you feel like your compensating in your movements (can be very difficult to do by yourself, I always recommend seeing a movement professional to guide this)

- Are you fatigued at the end of set - subjectively fatigued or objectively fatigued // are you failing to complete the movement or are you just feeling like stopping

- How are your muscles feeling - do you have burning, lactic acid build up // this is generally a good thing and thoughts around muscle building now are increasingly focused on the metabolic by products of muscle rather than microtrauma that causes size and strength improvements.

Are you wanting to improve your flexibility, functional strength, improve poor or compensated movement patterns, increase joint strength and body awareness?

Find it difficult to get to the gym or studio exercise classes, you can achieve all of this in the comfort of your own home.

We run a virtual exercise group every Wednesday to assist in improving body movement, flexibility and focusing on the lesser known muscle groups that provide deep stability.

WANT TO KNOW MORE?

Send me a DM here or email [email protected] for more information.

Hope to see you in class.

Joint hyper-mobility can be often misdiagnosed or simply missed in the assessment of an individual with musculoskeletal pain symptoms.

This is an increasing area of clinical research and is certainly something that I look out for in my clinical practice when assessing individuals with chronic pain presentations.

Keep an eye out for a video discussing some of the complexities of hypermobility and it's implications for human health and wellness soon.

STRESSED?

Humming has been demonstrated to improve heart rate variability (HRV) and reduce overall stress levels, making it a simple yet effective tool for stress management. HRV is a measure of the variation in time between each heartbeat, and higher HRV is associated with better cardiovascular health and a more resilient autonomic nervous system, which regulates stress responses.

When you hum, you engage in a form of controlled breathing that can activate the vagus nerve. The vagus nerve plays a crucial role in the parasympathetic nervous system, which promotes relaxation and recovery. By stimulating the vagus nerve, humming helps to increase parasympathetic activity, thereby enhancing HRV. This increased HRV indicates a more balanced autonomic nervous system, which can effectively counteract the effects of stress.

Moreover, the act of humming produces a soothing sound and vibration that can calm the mind and body. This can lead to reduced levels of cortisol, the stress hormone, thereby lowering overall stress levels. Regular humming practice, such as the simple Bhramari technique, has been shown to lower the stress index, a specific HRV parameter, more effectively than other activities like physical exercise or sleep.

Incorporating a daily humming routine can therefore be a practical and non-invasive way to boost HRV, improve autonomic nervous system function, and reduce stress, contributing to better overall health and well-being.

What contribution might your dietary / nutritional intake have on your pain experience?

There are in many cases systemic factors that account for why someone may experiencing bodily pain that can't be treated or explained by biomechanics or musculoskeletal localised changes.

It is alway best to discuss your situation with a health professional and especially one that has some awareness around the complexity of human health and wellness.

An emerging area of research especially with musculoskeletal pain in mind.

What do you think about the research findings? Do you agree or disagree?

The mammalian target of rapamycin (mTOR) is a central regulatory kinase involved in cell growth, proliferation, metabolism, and survival. It integrates signals from nutrients, growth factors, and energy status to regulate various cellular processes. mTOR exists in two distinct complexes, mTORC1 and mTORC2, each having unique substrates and functions. mTORC1 is sensitive to rapamycin and is primarily involved in promoting protein synthesis, lipid biosynthesis, and inhibiting autophagy. mTORC2, on the other hand, regulates the actin cytoskeleton and is involved in cell survival and metabolism.

In human physiology, mTOR plays a crucial role in development, aging, and diseases like cancer, diabetes, and neurodegeneration. Overactivation of mTORC1 has been linked to accelerated aging and age-related diseases, whereas inhibition of mTOR has been associated with lifespan extension in various organisms, from yeast to mammals. This has spurred interest in finding natural mTOR inhibitors that could promote longevity and counteract aging processes.

Several natural compounds have shown potential in inhibiting mTOR signaling and promoting longevity. These include:

Resveratrol:
Found in grapes and red wine, resveratrol activates SIRT1, which in turn inhibits mTOR signaling. It has been associated with lifespan extension in several organisms.

Curcumin:
The active compound in turmeric, curcumin has been shown to inhibit mTORC1 and possess anti-inflammatory and antioxidant properties.

EGCG (Epigallocatechin gallate):
A polyphenol in green tea, EGCG inhibits mTORC1 and promotes autophagy, contributing to its anti-aging effects.

Quercetin:
Found in apples and onions, quercetin inhibits mTOR and has been linked to increased lifespan in model organisms.

Berberine:
An alkaloid from plants like Berberis, berberine inhibits mTOR signaling and has been studied for its metabolic and anti-aging benefits.

These natural compounds offer promising avenues for mTOR inhibition and potential anti-aging interventions, although further research is necessary to fully understand their mechanisms and efficacy in humans.

Feeling more muscle soreness after exercise or gym then you previously felt, with increasing evidence of gut dysbiosis in Western societies that is ultimately leading to an imbalance in individual's gut microbiota and production of enzymes that assist in breaking down whole foods into the essential minerals, nutrients, amino acids etc. that are required by the body to be optimally functional.

Poor protein digestion can lead to a host of symptoms but one predominant one is prolonged muscle soreness and this may not necessarily present even after exercise but usual daily living.

A consideration in this instance is to look into digestive enzyme supplementation especially one that contains protease, the enzyme that breaks down proteins into amino acids.

Are you suffering from symptoms of poor protein digestion?

Box breathing, also known as square breathing, is a simple and effective breathing technique often used to reduce stress and enhance mental clarity. It involves four equal steps: inhaling, holding the breath, exhaling, and holding the breath again, each for a count of four seconds. This rhythmic breathing pattern can help calm the nervous system, reduce anxiety, and improve focus.

Box breathing is particularly beneficial in treating conditions related to stress and anxiety. It is commonly used by individuals in high-stress professions, such as military personnel, athletes, and first responders, to maintain composure and enhance performance under pressure. Additionally, it can aid those with anxiety disorders, panic attacks, and PTSD by providing a tool to manage acute stress responses. Practicing box breathing regularly can lead to improved emotional regulation, lower blood pressure, and a general sense of well-being, making it a valuable technique for overall mental health.

Physical body movement, particularly through dance movement therapy (DMT), plays a significant role in emotional regulation. DMT is a psychotherapeutic approach that uses movement to promote emotional, social, cognitive, and physical integration. It is rooted in the understanding that the mind and body are interconnected, and that physical movement can directly influence emotional well-being.

Engaging in DMT allows individuals to express emotions that might be difficult to articulate verbally. The rhythmic and expressive nature of dance enables the release of pent-up emotions and tensions. This physical expression provides a healthy outlet for feelings, reducing stress and anxiety. The movements involved in DMT can trigger the release of endorphins, the body's natural mood lifters, promoting a sense of joy and relaxation.

Furthermore, DMT encourages mindfulness and body awareness, helping individuals tune into their physical sensations and emotional states. This heightened awareness can lead to better emotional regulation as people become more attuned to their internal experiences and can respond to them more effectively. The therapeutic relationship in DMT also provides a safe space for individuals to explore and process emotions, fostering emotional resilience.

Through its emphasis on nonverbal communication, DMT helps individuals develop a deeper connection with their bodies, enhancing their ability to understand and manage their emotions. This holistic approach underscores the power of movement in fostering emotional health and well-being.

Do you know someone in need of assistance for a neurological complaint or issue?

We can assist by reviewing or providing physiotherapy rehabilitation services in home (within the greater Melbourne area).

Get in contact to see how we can help you or a loved one today

Friendly reminder 😀

I certainly encounter alot of my patients reporting sleep disturbance these days and although we actually don't know why we sleep except that we get sleepy haha. It is known that good quality sleep essentially is the time we get to heal our bodies and the knock on effects on human health and wellness are profound.

Sleep hack:

Getting sun exposure on your face within the first hour of waking can significantly impact sleep quality by bolstering melatonin production. Exposure to natural light, particularly in the morning, helps regulate the body's internal clock, known as the circadian rhythm. This rhythm governs various physiological processes, including sleep-wake cycles. When sunlight hits the retina, it triggers the suppression of melatonin, the hormone responsible for inducing sleepiness. By inhibiting melatonin secretion during the day, sunlight helps synchronize the body's internal clock with the external environment.

A 16 hour clock is started on first blue light exposure or UV light from the sun.

Consequently, when night falls, melatonin production naturally increases, promoting restful sleep. Thus, the early morning exposure to sunlight not only kick-starts the day but also sets the stage for a more restorative sleep at night. Incorporating this practice into your daily routine can lead to improved sleep patterns, better overall health, and enhanced well-being.

As many of us around Australia will stop today to remember the sacrifices made many years ago in wars that have undoubtedly shaped the course of human existence.

I am reminded that the forces that plunge humanity into wars still exist and to prevent such events from flourishing we need to start at the first place we can make a difference, ourselves.

Hope a nice day off is had, if available to you to rest and recover.

RANDOM RESEARCH ( #01)
Keep an eye out for random research on unusual findings or abit out there clinical questions. To kick things off.

A 2022 study investigated the impact of breast support levels on knee joint and trunk biomechanics during a double-leg landing task among female collegiate athletes. It revealed that increased breast support led to smaller peak knee flexion angles, reduced knee valgus angles, and decreased knee valgus moments. Additionally, greater breast support correlated with increased trunk flexion at initial contact (IC) and peak trunk flexion post-landing.

Reduced knee flexion and flexion excursions within 100 ms of IC were observed with higher breast support, indicating a potentially protective neuromuscular strategy. However, knee extension moments remained similar across support levels, potentially leading to greater knee joint stiffness and loading during landing. Greater breast support also correlated with smaller knee valgus angles, suggesting a lower risk of ACL injury. Trunk biomechanics, characterized by increased trunk flexion angles, further indicated a reduced risk of ACL injury with higher breast support.

Limitations of the study included assumptions about sports bra sizing and a small sample size, yet significant differences were found. Despite these limitations, the study underscores the importance of breast support in optimizing sport performance and injury prevention, suggesting avenues for future research to explore ankle and hip joint contributions and interactions with trunk biomechanics.

What do you think?
If you are worried about ACL injury risk get in contact to see how we can assist you at Kiome Wellness Group.

Recent research has shed light on effective exercises for alleviating neck pain, highlighting the superiority of McKenzie and Cranio Cervical Flexion (CCF) techniques over upper traps strengthening or stretching (or more traditional physiotherapy intervention). McKenzie exercises, which focus on dynamic movements and postural correction, have demonstrated efficacy in reducing neck pain by promoting proper alignment and restoring function through controlled motions. Similarly, Cranio Cervical Flexion exercises target deep cervical flexors, crucial for stabilizing the neck and improving its range of motion.

While upper traps strengthening or stretching exercises may offer some relief, they can often fail to address the root causes of neck pain and should be used in conjunction to other modalities or exercises. Research indicates that McKenzie and CCF exercises target specific muscles and mechanisms implicated in neck pain, yielding more significant and lasting results.

Moreover, the emphasis on individualized assessment and tailored exercise prescription in McKenzie and CCF approaches further enhances their effectiveness in treating neck pain. By addressing underlying dysfunctions and promoting optimal biomechanics, these exercises offer a holistic approach to neck pain management, empowering individuals to regain control over their symptoms and improve their quality of life. As such, integrating McKenzie and CCF exercises into rehabilitation programs can provide patients with safe, evidence-based strategies for effectively managing neck pain and restoring function.

If you are suffering from neck pain and need help, reach out to me (I can offer virtual, in person and in home physiotherapy services - in person services are within the Melbourne area).

* this is not to be interpreted as medical advice or designed to diagnosis, treat or manage any condition and does not replace expert and individualised health professional advice*

https://kiome.au/book-online/

Magnesium deficiency, though often overlooked, can manifest through various symptoms affecting overall health. Common signs include muscle cramps, tremors, fatigue, and irregular heartbeat. Severe deficiency may lead to numbness, tingling, and even seizures. Other lower grade symptoms include irritability, anxiousness, sleepiness and loss of energy for physical activities.

In Western countries, magnesium deficiencies are more prevalent than commonly realized, with estimates suggesting up to 50% of the population may not consume adequate amounts.

Fortunately, magnesium-rich foods offer a natural solution. Leafy greens like spinach and kale, nuts and seeds such as almonds and pumpkin seeds, and whole grains like quinoa are excellent sources. Additionally, dark chocolate and avocado are tasty options.

Supplementing with magnesium can also be beneficial, especially with various types offering distinct advantages. Magnesium oxide is cost-effective but can have a laxative effect. Magnesium citrate is well-absorbed and aids digestion. Magnesium glycinate is gentle on the stomach, making it ideal for those with sensitivities. Magnesium taurate supports heart health, while magnesium threonate is known for its cognitive benefits, crossing the blood-brain barrier effectively.

For optimal health, a balanced diet rich in magnesium-containing foods alongside targeted supplementation can help combat deficiencies and promote overall well-being. It's always wise to consult with a healthcare provider before starting any new supplement regimen.

An excellent and all round supplement that everyone should consider taking as part of their holistic wellness routine and regiment. Depending on your goals, research suggests taking 5 grams of Creatine daily.

Creatine monohydrate stands as one of the most researched and effective supplements for athletes, offering a spectrum of benefits that span strength, power, endurance, and beyond. For athletes engaged in explosive activities like weightlifting or sprinting, creatine enhances phosphocreatine stores in muscles, aiding in quick energy regeneration during high-intensity efforts. This leads to noticeable improvements in strength and power output, enabling athletes to push their limits further.

Endurance athletes also benefit from creatine's ability to increase glycogen storage, delaying fatigue during prolonged activities. Its role in mitigating sarcopenia, the age-related loss of muscle mass and strength, is crucial for maintaining functionality and quality of life in aging populations.

Moreover, creatine aids in cognitive function, with research suggesting benefits in memory and processing speed. Its role in skeletal muscle repair is invaluable, promoting faster recovery post-exercise, which is vital for athletes engaging in rigorous training schedules.

Bone health is another area where creatine shines, with studies indicating its potential to increase bone mineral density, reducing the risk of fractures. Additionally, creatine has been linked to increased testosterone levels, albeit modestly, which can further support muscle growth and recovery.

In essence, creatine monohydrate is a multi-faceted supplement that not only boosts athletic performance across various domains but also plays a vital role in overall health, making it a cornerstone in many athletes' supplementation regimens.