Optimal Wellness Centre

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🧘 Wellness Wednesday 🧘

🍌 Potassium is an essential mineral that is needed by all tissues in the body. Sometimes, it is referred to as an electrolyte because it carries a small electrical charge that activates cell and nerve functions. Potassium is found naturally in many foods and as a supplement. Its main role in the body is to help maintain normal levels of fluid inside our cells.

🥦 It can be found naturally in most foods! Dried fruits (raisins, apricots), beans, lentils, potatoes, butternut, spinach, broccoli, avocado, bananas, oranges, orange juice, coconut water, tomatoes, dairy and plant milks (soy, almond), yoghurt, cashews, almonds, chicken, salmon

🔴 Not having enough Potassium can lead to symptoms such as:
📌 Fatigue
📌 Muscle cramps or weakness
📌 Constipation
📌 Muscle paralysis and irregular heart rate (with severe hypokalemia)

⭐ It is rare for a potassium deficiency to be caused by too low a food intake alone because it is found in so many foods. Often times, other underlying behaviours, and functions of the body may be interfering to cause this deficiency

🧘 The takeaway: Eat a well balanced-diet

🔴🟢 True or False 🟢🔴

Let us know in the comments below what your thoughts are, and we will give you the right answer in great detail!

When you think about the man mountain, Arnold Schwarzenegger (nicknamed ‘the Austrian Oak’), what’s the first thought that springs to mind?

I’m guessing it’s something to do with his bodybuilding, his acting, or even his political career, right?

Well whenever The Terminator or Kindergarten Copy finds its way onto my TV on a Sunday afternoon, I think about the same thing…

“I bet not many people know that he puts his success down to Chiropractic.”

But it’s actually something he talks about frequently, and widely attributes his ability to remain healthy and avoid injury to his years of regular adjustments.

In fact, in one speech, he said:

“We’ve got to let people know it is a necessity, it’s not even an option, it’s a necessity to have a chiropractor. As much as one has a dentist, a family should have a chiropractor.”

But he’s not the only professional athlete to advocate Chiropractic care.

Arguably the greatest golfer of all time, Tiger Woods, said visiting his chiropractor is “as important to my training as practicing my swing”, and claims it’s made him a better golfer.

That’s not to say that you need to be a world class bodybuilder, golfer, or sportsperson to enjoy the benefits of Chiropractic.

🌷 Happy Mother's Day 🌷

🌷 Thank you to all mums for everything you do! From pregnancy, to delivery, or even adoption, and all that's in-between; we know that your love is forever! Here at the Optimal Wellness Centre, we want to put you first!

🌷 If you or anyone you know suffers from pregnancy related complaints, whether that's lower back pain, pelvic health issues or any other issues, don't hesitate to contact the clinic, and one of our Chiropractors, Physiotherapists and/ or Sports Therapists would be more than happy to help!

🌷 You may also have complaints related to lifting your child, tension caused by stress/anxiety or even repetitive movements. And for all these, and more, we would like to help you!

🌷 There is absolutely no reason you shouldn't feel good and functioning at optimal! Remember, just because pain is common, doesn't make it normal!

If you're one of the millions of people who suffer from sneezing, congestion, and other uncomfortable symptoms during hayfever season, we have some tips to help you manage your symptoms naturally.

Because while it’s many peoples first instinct to reach for hayfever tablets, it’s possible to naturally reduce the impact these allergies have on your daily life through natural methods, by improving our immune system.

Here are my 4 top tips for battling allergies this year:

#1. Watch what you eat

Although it may not seem like it, our diet has a massive impact on the way our immune system functions.

Focus on eating a low-inflammatory diet rich in whole, nutrient-dense foods like fruits, vegetables, and lean proteins to help your system stay in tip top shape and leave you feeling energised all day (without 10 cups of coffee).

#2. Consider natural remedies

There are plenty of ways in which you can naturally combat the allergy season, without taking tablets.

Consider buying a pollen filter for your car, using a vacuum with a HEPA filter, and changing or washing clothes after spending time outside, to prevent the allergens building up in your home.

There are natural ways to ‘clear out’ your system too, such as steam inhalation and saline nasal sprays.

Finally, many report that eating local honey can reduce the impact of normal hayfever symptoms.

(And let’s be honest, it tastes fantastic too!)

#3. Get regular exercise

Rest assured, I’ll never get bored of telling you that “motion is lotion”.

But keeping moving will also boost your immune system and help reduce your stress levels.

Doing so can have a huge impact on the way your body deals with allergies, and can help reduce the impact they have on your day to day life.

Just don’t forget to ensure you’re remaining hydrated - especially when spending time in the sun!

#4. Get regular Chiropractic adjustments

Believe it or not, Chiropractic adjustments aren’t just for pain relief!

In fact, getting adjusted regularly is an effective way of supporting your immune system and helping you fight off illnesses and reduce the impact of seasonal allergies.

(That’s on top of the many other benefits like improved sleep and energy levels!)

If you’re still struggling, our team is on hand to offer personalised advice for managing your symptoms and improving your overall health and well-being.

💡 Did You Know? 💡

Our ankles/feet are one of our load-bearing joints. So, it is so important to ensure that they are always healthy and in good enough shape to avoid injury.

🦶 20% of sports injuries are ankle related. This shouldn't come as a surprise considering all our body weight sits on our ankle. Now imagine the weight on your ankles at high speeds.

🦶 There are more than 100,000 sweat glands in each of your feet. This means that each foot can excrete more than four ounces of sweat each day!

🦶 Women are more than 4 times likely than men to experience foot pain. This is probably related to fashion choices. Maybe consider proper support over appearance!

🦶 Feet are a good indication of health. Illnesses including diabetes, arthritis and cardiovascular disease often first appear in the feet!

🦶 The Achilles tendon is the strongest and largest tendon in the body!

If you have any foot/ankle complaints or know anyone who does, pop into the clinic and one of our Physios and/or Sports Therapists would be happy to help!

March marks the start of Spring, apparently, although having stepped out the front door into near-freezing conditions this morning, I think someone should probably let the weatherman know.

But as the spring season rolls in, I can't help but feel excited about all the new possibilities and experiences that come with it.

Spring is a time for growth, renewal, and rejuvenation - and that includes your health and wellness! 😁

So as the days get longer, and the warm weather hopefully starts to come our way, here are my 5 top tips to help put a spring back in your step:

#1. Get Moving ⭐

Say it with me now…

“Motion is lotion!”

One of the best things about spring is the chance to get outside and enjoy the sunshine (when it gets here).

Whether you go for a jog, a walk in the park, or some outdoor yoga, getting your body moving will help you feel energised and rejuvenated.

#2. Eat Fresh 🍏

Spring is the perfect time to incorporate more fresh fruits and veggies into your diet.

Why not try out some new recipes that feature seasonal produce like asparagus, strawberries, and artichokes?

Better yet, have you got any local markets where you can buy fresh food directly from those growing it?

Your taste buds (and your body) will thank you!

#3. Get Adjusted ⭐

If you've been hibernating all winter, it’s natural for your body to be feeling a bit more stiff and achy than usual.
Regular chiropractic adjustments have been proven to not only help relieve pain, but can also increase your energy levels, improve mood and sleep quality, and leave you feeling flexible.

#4. Spring Clean 🤩

It’s no secret that a clean and organised living space can do wonders for your mental (and physical) health.

So why not take some time this week to declutter, deep clean, and freshen up your home or office - especially important if you work from home.

#5. Take Time to Relax 💙

With so much excitement and activity in the air, it can be easy to get overwhelmed or stressed out at this time of year.

My advice? Make sure to take time for yourself to unwind and recharge - whether it's with a good book, a hot bath, or a relaxing massage.

I hope these tips help you spring back into life and make the most of this upcoming season.

🌼 Happy International Women's Day 🌼

I'm sure we all know amazing women. As a female-owned business, we truly know and appreciate the role women play in society, and they truly CAN do it all. To all women, world over, we see you, appreciate you and love you!💙

💙💙"Here's to strong women. May we know them. May we be them. May we raise them." - Michelle Obama 💙💙

You’ve got a million and one things on your to do list.

And you wish you had a way of sneaking just a couple of extra hours into the day, so you could get things done.

Although stopping time isn’t possible, here are 5 productivity tricks I use to squeeze more into each day (without a magic stopwatch):

#1. The 5 Minute Rule

If you’re a serial procrastinator, you’ll know how hard it can be to get big tasks ticked off, meaning you end up putting them off for days or even weeks.

Even when you know they need to be done. And that creates stress!

Instead of focusing on completing the task, commit to spending just 5 minutes on it.

More often than not, once we get started, we get into a ‘flow’ and find we’re able to get it done faster than we realised.

And even if we don’t, it means we’re 5 minutes closer to getting it finished.

#2. Rest and Relax

It sounds counterintuitive, but sometimes the best thing we can do to be more productive is…

Be less productive!

But allowing yourself time to rest, reflect, and relax, will actually make you more focused and effective.

Meditation, yoga, even going for a walk can all help us refocus. And as always, don’t forget to take regular breaks from work to stand up, stretch, and move your body.

Our bodies need rest to function properly. Which leads neatly onto…

#3. Good Quality Sleep

When there are deadlines looming and urgent tasks that need to get done, there’s a natural tendency to sacrifice sleep in order to find ‘extra time’.

But those extra hours are soon lost in productivity.

In fact, a vast (and growing) number of studies have demonstrated how reducing our sleep by just 2 hours per night can have a catastrophic effect on our problem solving abilities, performance, and memory.

So as tempting as it may be to stay up late to finish that project, you’re better off getting a good night’s sleep if you want to remain productive.

#4. Stop Multitasking

This is another one I know I’ve fallen prey to more than once.

When we’ve got a load of things that need doing, it’s tempting to try and get them all done at once, right?

But that’s not the way our brains work.

And it’s been proven time and time again that multitasking means we complete all tasks slower than if we were to focus on just one at a time.

So close down all those tabs, stop splitting your focus, and tick one thing off your ‘to do’ list at a time. It’ll make a BIG difference.

#5. Identify Time and Block

Admittedly, this trick is more anecdotal than it is scientific, but it works well for me.

I’m a big believer that there are times of day where we’re better suited to doing certain tasks than others - and that this varies from individual to individual.

Some people feel more creative first thing in the morning, others late at night. And others find they can easily tick off boring admin tasks straight after lunch, while others find it easier in the morning or evening.

The key to being more productive lies in understanding when you’re most productive at certain tasks, and then blocking out time in your diary to focus on them.

Maybe it’s an hour in the morning to catch up on emails, another hour in the middle of the day for ‘creative’ work, and an hour in the evening to plan the day ahead.

Once you understand how you best operate, and stick to these time blocks, I’m confident you’ll find yourself getting more done in less time!

#6. Chiropractic Adjustments

I know, you could argue I’m biased…

But I’ve lost count of how many times we’ve had patients first visit us in search of relief from neck pain, back pain, migraines etc.

Only to embrace regular Chiropractic adjustments as part of their lifestyle, and realise the impact it has on their life.

And often, within weeks, they can’t help but share how they feel more energetic, more productive, are sleeping better, and how others have commented on their improved mood!

Yep, that’s what happens when you look after your spinal health.

✨✨ Testimonial Tuesday ✨✨

It is always so encouraging to hear back such supportive feedback from the people we serve. We will continue to strive to always put our best foot forward for our community. You are all so worth it! 💙

More and more research is showing that being too sedentary (i.e. not moving enough) can have a hugely negative impact on your health, including:

An increased risk of heart disease and stroke
An increased risk of obesity and diabetes
An increased risk of anxiety and depression
An increased risk of cancer
And an overall Increased risk of death

Let’s be clear - it’s not that sitting down for a few hours is going to kill you. But when combined with the other habits we can often slip into as the result of a sedentary lifestyle, the risk increases.

Poor nutrition and diet, failure to do any exercise, increased weight gain, poor sleep, and many more.

And in the short term, not moving enough is only going to make any pain you experience even worse.

I’ve said it before and I’ll definitely say it again: “Motion is lotion!”

But not spending too much sitting down is easier said than done, especially if you spend your days working at a computer!

And it’s a problem that’s been made worse by the shift to ‘work from home’ - where desk setups are often crammed into the corner of a spare room.

But there’s one fairly simple solution that can have a huge impact on how long you spend sitting:

A standing desk.

It can take some getting used to standing to do your work, but before you know it, you’ll find yourself feeling more comfortable and productive while you work.

Many desks are now available in a sit/stand option, where you can adjust the height based on whether or not you’re sitting down or standing up.

Best of all, you don’t need to invest in any new furniture to try this out.

There are plenty of inexpensive options which allow you to raise the height of your laptop, or monitor and keyboard, without changing your existing desk setup.

But remember - whether you’re working in a seated or standing position, ensuring your monitor is at eye level, your back is straight, and your knees are aligned underneath your pelvis, is vital

And above all, the most effective way to create a healthy lifestyle and habits for yourself is through regular Chiropractic adjustments.

It’s a misconception that Chiropractors just treat pain.

Although many of our patients first come to us because of ‘symptoms’ (neck pain, back pain, migraines, etc), they stay with us for the long term impact on their wellbeing, sleep, energy levels, and overall quality of life.

Why not contact us today to find out more about how Chiropractic care could help you?

💙💙 Happy Valentine's Day 💙💙

Love is such an abstract concept and it means so many different things for different people. It could mean:

💙 Acts of service
💙 Words of affirmation
💙 Physical touch
💙 Gift giving and
💙 Quality time

Here, at the Optimal Wellness Centre, we strive to serve you the highest quality of care, reassure you that you are not are not alone on your journey to wellness, give you our undivided attention when you're here, treat you, and encourage you to live and love yourself and life. Now, if that doesn't scream love, we don't know what does!

So, call us to get booked in, and get ready to experience all the love languages at once!

💙 Treat yourself and/or a loved one to the gift of a massage this Valentines! 💙

Show your body some love this month and book in for a stress reducing, muscle relaxing sports massage with one of our therapists!

Soothes tired, sore muscles and is the perfect way to relax and release tension.

Drop us a message here or give us a call on 02920 373967 to book in!

Good posture is essential for a healthy spine and overall well-being.

It can not only reduce your risk of injury and pain, but can improve energy levels, boost mood, and make you feel like a superhero (or at least a well-postured superhero).

But let's be real, maintaining good posture is easier said than done. So, here are my top tips to help you stand tall and proud:

#1. Think tall

Imagine a string pulling you up from the top of your head. This will help you align your spine and maintain proper posture.

#2. Find your inner throne

Make sure your chair provides adequate support for your lower back. If your chair hasn’t got lumbar support built in, consider purchasing a support that helps keep your posture tip top.

#3. Avoid slouching

I know, it sounds obvious, but it makes a BIG difference.

When sitting, aim to keep your feet flat on the ground and avoid slouching forward.

If you feel like you're constantly slouching, set a reminder to stand up and stretch every hour, or stick a post-it note somewhere you can see it as an extra prompt!

#4. Get moving

Regular exercise, including core strengthening exercises, can help improve your posture.

And who knows, you might even discover some hidden muscles you didn't know existed!

#5. Stand up for yourself

If you spend a lot of time sitting, such as during work hours, try to take frequent breaks to stand up and stretch.

Trust me, your body will thank you!

Good posture is a lifelong journey, but with a little practice, you can stand tall and proud like the superhero you are!

💙We are running a FREE spinal screening event on Monday 27th Feb - Friday 3rd March between 8am - 8pm! 💙

If you know someone who is not a current patient with us but who struggles with back pain, joint pain, sciatica, muscle tension or any other injuries and they are wondering if chiropractic care or physiotherapy could help them, this FREE 10 minute appointment is the ideal time to come in, have a spinal check and a chat and find out what's wrong!

For more details or to book in, drop us a message or give us a call on 02920 373967

💡 Did You Know? 💡

We use our wrists/hands so often on a daily basis. No wonder they are so prone to injury and overuse issues.

⭐ Just as you thought wrists/hands couldn't get any cooler; the total number of bones in both wrists/hands is a whopping (not like the burger) 54!!! This makes up for about 20% of the bones in the human body.

🍔 So, the answer to the question, " how many bones does it take to pick up a burger," is in fact a WHOPPING 54!

If you have any wrist related complaints, aches or pain, do give us a visit at the clinic and our Physios and Sports Therapists would be happy to help!

Everybody loves a bit of sun but did you know that regular sunlight exposure also helps in our body’s production of vitamin D?

Vitamin D helps us to regulate the amount of calcium and phosphate in our body - both of which are needed to keep our bones, teeth and muscles healthy. 😁

But more than that, maintaining healthy vitamin D levels has been shown to help protect us from disease, improve mental health and performance, and even positively impact our physical performance and recovery too.

The question is, what do we do in the cold, dark, winter months where the sun seems to barely shine?

#1. Supplement vitamin D

To assist our bodies in vitamin D production, consider a supplement.

Although small amounts of this essential vitamin can be found in common foods, the amounts are often too small to make an impact.

Fortunately, vitamin D supplements are now widely available and affordable, and are the ideal way to maintain our body’s production levels in the winter months. 👍

#2. Get outside

Even when there’s cloud cover and greyer skies, we can still benefit from the sun’s light.

Experts recommend getting outside for 30 minutes between 8 and 9 - maybe before you sit down at your desk for work in the morning.

And if you’re able to get outside at lunchtime, why not get a ‘double benefit’ and take a walk at the same time? Because remember - motion is lotion!

#3. Light up the room

The effects of darker mornings and evenings can range anywhere from making it harder to get out of bed to, in more extreme cases, SAD - Seasonal Affective Disorder - which can have a serious impact on an individual’s wellbeing.

One solution to this can come in the form of ‘Therapy Lamps’.

These lights work by simulating the sunlight that’s normally missing during the winter mornings and evenings, and promotes the production of important hormones such as melatonin and serotonin - which affect our sleep and mood.

Finally, consider Chiropractic adjustments!

Although many of our patients first come to use to help relieve pain or health issues, regular adjustments will help your overall health and wellbeing, and even bolster your immune system - vital in these cold, dark months.

🧘 Upper back stretch at your desk 🧘

Neck/ upper back pain is one of the most common complaints and it approximately affects half of the population during the course of the calendar year. As far as the health and overall well-being of a person and society at large, neck/upper back pain is a major public health problem.

💻 Office workers and those who intensively use the computer daily are at high risk for developing neck/ upper back pain. Intensive and prolonged computer-based tasks may cause poor working postures and this may lead to pain and/or discomfort.

Here’s a quick stretch you can do at your work station to get a bit of relief. All you need is a little desk space:

📌 Stand up and place you hands straight out onto the desk with your head between your arms
📌 Drop your chest towards the floor and hold when you start to feel a stretch
📌 To deepen your stretch, bend your knees slight and drop your chest further down
📌 Breathe through the stretch and hold for 15 second for 4 sets