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Whiplash

Whiplash

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Whiplash

Whiplash is a soft tissue injury caused by sudden jarring of the head and neck in any direction. Whiplash is most commonly caused by rear-end car accidents, but can also be due to sports accidents, falls or physical abuse, amongst other things. The muscles, tendons, ligaments and discs in the neck are all affected by whiplash as they suddenly flex and extend causing an overstretch.

The symptoms of whiplash can occur immediately, but can also take up to months or even years to appear. Did you know when you suffer from whiplash from even the smallest car accident or injury, it can take up to 15-20 years for your neck to become symptomatic or painful? 

More common symptoms right after an injury include:

  • Neck pain
  • Headaches
  • Blurred vision
  • Reduced or complete loss of range of motion
  • Tenderness in the neck, shoulders, and upper back
  • Ringing in the ears
  • Dizziness
  • Fatigue

Other symptoms that can take years to manifest include:

  • Stiffness and tightness in the neck and shoulders
  • Numbness and tingling that radiates down one or both arms
  • Jaw pain
  • Muscle weakness
  • Poor concentration

Why are these symptoms so delayed?

When your neck is jolted from a whiplash injury it injures the outer disc fibres usually around your mid to lower neck. This injury accelerates disc degeneration at those levels overtime and changes spinal alignment. The alignment of the neck is called a cervical lordotic curvature. It is important as it acts like a tension-loaded spring – with discs acting like shock-absorbers. When this spring is not aligned, the discs in the neck wear out prematurely and the joints in the spine start to degenerate. The ligaments in the neck are also important as they keep the vertebrae in place, and when they are overstretched and damaged, it causes a loss of ligament control which allows the spine to move excessively, further accelerating degeneration, or wear and tear.

So how can we help? 

Gentle Chiropractic spinal adjustments can clear restrictions at the degenerated level, restore spinal curvature, create some extra space for any irritated nerves to move freely through and also trigger some nutrient flow back to the degenerated discs. 

Want to learn more or create a treatment plan for your whiplash injury? 

Speak to your Unwind Health Chiropractor about how they can help.

Dr Jessica Beydoun

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Leaky Gut

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Leaky Gut

Leaky Gut – Is it a real thing and how do you know if you have it?

By Tanya Jones – Naturopath

Do you have several symptoms that you can’t seem to figure out the cause? It could be leaky gut!

Leaky gut is a common phrase most frequently used by naturopaths and nutritionists, and although there was some doubt of its existence in the past, more and more research is finding that it’s a real phenomenon that can lead to multiple health issues. But before you start thinking you have a giant hole in your stomach lining, leaky gut just means that you have increased intestinal permeability.

In a normal functioning gastrointestinal system, the membrane is lined with tight junctions which, when we eat, open up, becoming more permeable, which allows nutrients to go through to the blood stream underneath. If this permeability increases, or doesn’t close back up, it can lead to leaky gut.

What is leaky gut?

Inside our gastrointestinal tract, we also have all the waste that occurs from digestion, which usually finds its way into the toilet bowl. Although, if you have a leaky gut, these waste products can sometimes find their way through those same tight junctions we transport nutrients through, and into our blood stream. This can lead to inflammation and immune activation, causing a number of symptoms. Unfortunately, in our western world, there are many things that can cause these tight junctions to become more permeable.

What can cause leaky gut?

Without scaring you too much, what doesn’t cause leaky gut? It seems that leaky gut is almost a symptom of our modern world. Some of the top triggers include:

  • Stress: acute and chronic psychological stress can increase permeability in humans due to the releasing of hormones which impact the immune system, triggering inflammation and impacting the microbiome.
  • Alcohol: one of the most inflammatory things we can intake, alcohol also induces inflammation throughout the gut, changing the function and composition of the microbiome and increasing permeability. Increased permeability is also linked to increased risk of liver disease.
  • Medication: Oral oestrogen modifies intestinal permeability and can increase bacteria overgrowth, antibiotics can cause dysbiosis which is associated with barrier dysfunction and pain killers (such as Nurofen and Panadol) can cause stomach and intestinal damage.
  • Infection: Infections can trigger inflammation and microbiome disruption within the gut. For example, E. coli has been found to cause intestinal barrier disruption.
  • Gluten: Gluten, found in wheat products such as pasta () and bread, can trigger many people, even with known allergy (like in celiac disease). Gluten contains chemicals which alters the intestinal barrier, and triggers an enzyme called ‘zonulin’ which increases permeability.

How do you know if you have it?

A lot of you may have looked at the list above and thought, ‘well, damn, I’m 5 for 5’, but don’t stress, the sooner you start considering it the easier it is to reverse. Sometimes, the permeability can be life-long and could have led to a number of your current symptoms. These include:

  • Commonly picking up viral infections: when your gut is more permeable, you’re more likely to pick up infections as it has an easier entry into your blood stream. Unfortunately, this can trigger worsening permeability.
  • Allergies: sinus, hayfever, hives, dietary allergies and intolerances – all of these can be triggered by allergens that are coming into the digestive system and into the blood system through the leaky gut. Due to their almost direct absorption into the blood stream, our body starts to recognise them as a threat and repeat exposure triggers our immune system into action.
  • Nutrient deficiencies: Leaky gut caused gut inflammation and reduces absorption of nutrients. Have you been diagnosed with or have signs of deficiencies in b12, iron, or zinc? This could be due to leaky gut.
  • Autoimmune conditions: Intestinal permeability can lead to immune activation which is linked to autoimmune conditions such as type 1 diabetes, multiple sclerosis and systemic lupus erythematosus in susceptible people.

 Do any of these signs & symptoms sound like you? Wanting tips on how to reduce your risk of leaky gut? Book in to see Tanya today: 

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(Bischoff et al., 2014; Bishehsari et al., 2017; Cardoso-Silva et al., 2019; Fasano, 2012; Feng et al., 2019; Ilchmann-Diounou & Menard, 2020; Kelly et al., 2015; Khalili, 2016; Vanuytsel et al., 2014)

Bischoff, S. C., Barbara, G., Buurman, W., Ockhuizen, T., Schulzke, J.-D., Serino, M., Tilg, H., Watson, A., & Wells, J. M. (2014). Intestinal permeability – a new target for disease prevention and therapy. BMC Gastroenterology, 14. https://doi.org/10.1186/s12876-014-0189-7

Bishehsari, F., Magno, E., Swanson, G., Desai, V., Voigt, R. M., Forsyth, C. B., & Keshavarzian, A. (2017). Alcohol and Gut-Derived Inflammation. Alcohol Research : Current Reviews, 38(2), 163–171.

Cardoso-Silva, D., Delbue, D., Itzlinger, A., Moerkens, R., Withoff, S., Branchi, F., & Schumann, M. (2019). Intestinal Barrier Function in Gluten-Related Disorders. Nutrients, 11(10). https://doi.org/10.3390/nu11102325

Fasano, A. (2012). Zonulin, regulation of tight junctions, and autoimmune diseases. Annals of the New York Academy of Sciences, 1258(1), 25–33. https://doi.org/10.1111/j.1749-6632.2012.06538.x

Feng, Y., Huang, Y., Wang, Y., Wang, P., Song, H., & Wang, F. (2019). Antibiotics induced intestinal tight junction barrier dysfunction is associated with microbiota dysbiosis, activated NLRP3 inflammasome and autophagy. PLoS ONE, 14(6). https://doi.org/10.1371/journal.pone.0218384

Ilchmann-Diounou, H., & Menard, S. (2020). Psychological Stress, Intestinal Barrier Dysfunctions, and Autoimmune Disorders: An Overview. Frontiers in Immunology, 11. https://doi.org/10.3389/fimmu.2020.01823

Kelly, J. R., Kennedy, P. J., Cryan, J. F., Dinan, T. G., Clarke, G., & Hyland, N. P. (2015). Breaking down the barriers: The gut microbiome, intestinal permeability and stress-related psychiatric disorders. Frontiers in Cellular Neuroscience, 9. https://doi.org/10.3389/fncel.2015.00392

Khalili, H. (2016). Risk of Inflammatory Bowel Disease with Oral Contraceptives and Menopausal Hormone Therapy: Current Evidence and Future Directions. Drug Safety, 39(3), 193–197. https://doi.org/10.1007/s40264-015-0372-y

Vanuytsel, T., Wanrooy, S. van, Vanheel, H., Vanormelingen, C., Verschueren, S., Houben, E., Rasoel, S. S., Tόth, J., Holvoet, L., Farré, R., Oudenhove, L. V., Boeckxstaens, G., Verbeke, K., & Tack, J. (2014). Psychological stress and corticotropin-releasing hormone increase intestinal permeability in humans by a mast cell-dependent mechanism. Gut, 63(8), 1293–1299. https://doi.org/10.1136/gutjnl-2013-305690

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World Sleep Day and your Sleeping Posture

Are you waking up from bed with a sore neck? Do you feel stiff and achy? Below are a few tips to help you get a better night sleep!

TRY THIS: Turn your head to complete rotation to the left.

Now imagine holding that position for 7 hours, without moving. Imagine the stress being placed on your neck!

When we sleep on our stomachs our spines are not in a neutral position therefore creating stress on the entire spine. Although sleeping on your stomach may reduce your snoring it is not good for your spine. When you sleep on your stomach you are more likely to keep waking up due to pain and discomfort, therefore you will feel less rested in the morning.

As we spend one third of our times asleep it is important we get our sleeping posture right. The ideal sleeping posture is on our backs or on our side; we want our spine to be in neutral!

When laying on your back pop a pillow under your knees, this will allow for your back to flatten against the bed. This will also alleviate any tension or pain throughout the lumbar spine. Lying on your back also stops your face being smooshed up on your pillow… leading to less wrinkly lines!

When lying on our sides we want to keep our spines parallel to the floor. Pop a pillow between your legs; this will prevent you from rotating your body. Don’t curl up into the foetal position, we want to remain elongated and in neutral when we are sleeping. If you suffer form any shoulder issues, do not lie on the painful shoulder side. However when snuggling on your side some people may want to pop their arm behind their head. This can create a pins and needle feeling in the middle of the night, so make sure your arms are kept down!

If you have any questions or queries about your sleeping positions, then do not hesitate to ask us at Unwind or give us a call 8544 8234.

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Pre Birth Acupuncture

    Sarah Folwell is a Traditional Chinese Medicine Practitioner and Remedial Massage Therapist (with many years experience in Pregnancy Massage).  One of the many services Sarah offers is prebirth acupuncture.  She has answered a common question we get asked here in clinic below!

    What is Prebirth Acupuncture?

    Prebirth Acupuncture refers to a series of Acupuncture treatments (generally 4 treatments performed once per week commencing at 35 weeks). These treatments focus on preparing women physically and psychologically for childbirth, and also aim to address discomforts they may be experiencing.

    Acupuncture in pregnancy generally involves a minimal number of Acupoints, applied either sidelying or seated.

    It is known that women seek out Acupuncture treatment for a wide range of pregnancy related complaints such as: Back or Pelvic pain, Depression, Insominia, Breech Presentation and more.

    In fact, in other countries, women are able to receive acupuncture treatment from midwives within hospital clinics.

    One study performed by prominent New Zealand Midwife and Acupuncturist Debra Betts concluded that women that received Prebirth Acupuncture observed:

    – 35% reduction in medical inductions

    – 31% reduction in the rate of epidurals used

    – 32% reduction in emergency Caesarian delivery

    – 9% increase in normal vaginal birth

    This observational study mirrors the feedback given by midwives that Prebirth Acupuncture provides promising therapeutic benefits in assisting women to have normal vaginal births.

    There is also research demonstrating that there is no increased incidence of adverse events when receiving Acupuncture in pregnancy.

    Pregnant? Find out if Acupuncture can help you! 

    References:

    – Park J et al. The Safety of Acupuncture during Pregnancy: a systematic review. Acupunct Med 2014;32(3):257-66 https://www.ncbi.nih.gov/pubmed/2554789

    – Clarkson C et al. Adverse Event reporting in studies of penetrating Acupuncture during pregnancy: a systematic review 2015 https://www.ncbi.nih.gov/punned/25603694

    – Betts. D, Mcmullan. J, &Walker. L (2016). The use of Maternity Acupuncture within New Zealand public Hospital: Integration within an Outpatient Clinic. New Zealand College of Midwives Journal, 52, 45-49.

    – Mortenson. L, Kvist LJ, Hermansson E. A National Study of how Acupuncture is currently used in Midwifery Care at Swedish Maternity units. Midwifery 2011;27(1):87e92.

    – Betts. D, Lennox. S (2006) Acupuncture for Prebirth treatment: An Observational Study of its use in Midwifery Practice. Medical Acupuncture Vol. 17#3. May 2006

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    Breast Cancer Awareness Month

    October is Breast Cancer Awareness Month! It is one of the most common cancers in women in Australia, with 1 in 8 women diagnosed by the time they are 85. It is important to take the time to know what is normal for your breasts.

    Below are a few changes to look for from Cancer Australia:

    • a new lump or lumpiness, especially if it’s only in one breast
    • a change in the size or shape of your breast
    • a change to the nipple, such as crusting, ulcer, redness or inversion
    • a nipple discharge that occurs without squeezing
    • a change in the skin of your breast such as redness or dimpling
    • an unusual pain that doesn’t go away.

    If you are aged 50-74, you can get a free breast scan done every two years. Women aged 40-49 and 75 years with no breast cancer symptoms or signs can do free screening mammograms.

    Information above from the below link: https://canceraustralia.gov.au/healthy-living/campaigns-events/breast-cancer-awareness-month

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    What is Scoliosis?

    What is Scoliosis?

    Scoliosis is an abnormal sideways curvature of the spine. 2-3% of children between ages 10 to 15 have a scoliosis and it is more prevalent in girls than boys (1). It is often a common condition that can easily go undetected.

    What causes Scoliosis?

    There are no confirmed causes for scoliosis however there a range of risk factors that may contribute including poor posture and carrying backpacks incorrectly (2).  85% of all cases of scoliosis are idiopathic (have no underlying cause) (3)

    How do you prevent it?

    There is no known way to prevent scoliosis from developing however early detection and prompt treatment can help prevent scoliosis from worsening.

    How do you know if you have scoliosis?

    Scoliosis may present visually as uneven shoulders or hips or a bump in the lower back. X-rays may be recommended to find out the severity of the curve. Come speak to one of our Chiropractors to find out more and have them preform a thorough assessment. 

    What is the treatment?

    Treatment differs for all individuals depending on the size of the curve and the age of the patient. Scoliosis bracing may be recommended however alternate therapies may be recommended to help with pain relief, improvement in movement and to help with posture and strength.

    References available upon request

    By Terri Anne Kayrouz

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    How To Set Goals You’ll Actually Achieve In 2019

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    It’s the time of year where everyone jumps on board with resolutions to lose weight, eat healthy and exercise more. But now we are approaching February, are you already back to your old ways?
    So what is the difference between someone who achieves those goals and someone who gives up on them?

    Learn your goal setting type.

    Before you set a goal, you want to know what kind of goal setter – and goal achiever – you are. Do you tend to overestimate your abilities, and feel crushed when you don’t succeed? Or do big goals inspire you to stretch yourself? Maybe you don’t even start as the fear of failing is too big and you are waiting for the ‘perfect’ time.

    There is no right or wrong answer. I am a ‘everything needs to be perfect’ sort of person, so I know that waiting until I am properly prepared will only slow me down. Heard of paralysis by analysis??? If I don’t follow my goal setting steps then no action is made.

    By understanding how goals motivate or deter you, you can be more clear on the type of goal you want to set.

    Get clear on your why.

    Setting a goal is great. But if you don’t know why you’ve set it, you’re likely to drop it whenever life gets tough. Sometimes, we set goals because of what society thinks, or because our friend or partner makes a comment about our eating habits – again.

    We’re more likely to stick to goals that are made based on internal motivators – things like how we feel and what we want from our lives – rather than external motivators, like peer pressure or an ideal appearance. When you set a goal, think about why you want that goal. Will you feel more energetic? Will you be able to get a better sleep at night, give up the need for an afternoon nap? Or maybe you want to keep up with your kids at the park?

    Make it flexible, but targeted.

    It is important to put a time-frame on goals – if you say you’re going to lose 10kg in 6 months, it is always going to get pushed back. But if you say you’re going to do it by 30/06/2019, it’s a hard date. You’ll either achieve it or you won’t.

    That being said, life happens. You might set a goal to be able to do a 5km run in 3 months time, but then after a few weeks, get a promotion at work and have to work longer hours. All of a sudden, that goal is almost impossible to achieve because of lost progress. So make sure you add in a bit of buffer time, especially if you’re likely to come up against an external challenge.

    How do you eat an elephant?

    The answer is ‘one bite at a time’. Don’t worry, you don’t need to eat an elephant, but you do need to look at big goals the same way. When something seems overwhelming, breaking it down into bite-size steps makes it easier to start taking action.

    For example, say your goal is to be able to run the next Sutherland to Surf. For you to make it through the whole run by the next 4 months might seem impossible. But if you broke it down into mini steps of 500m of running in the first week, you could achieve your goal by doing that mini goal and gradually increasing the distance each week.

    Keep accountable.

    With breaking your goal into small steps, you are really creating new habits. Research says it takes 21 days to create a new habit, so in this time you need to make the small steps a priority. This is where accountability comes in.

    Having an accountability buddy can be the difference in hitting the snooze button in the morning, or getting out of bed and making it to your workout for the sake of not letting your friends down.

    Accountability is what will help you get yourself through the dip where many people give up and go back to their old habits.

    Are you ready to set your new goal for 2019? To help you plan your new health habits and for accountability we have a free Healthy Habit Tracker for you to access. Share it with your partner / friends and create your habits together so you can keep each other accountable.

    Then display it on your fridge / bathroom mirror so it’s regularly in sight for you to keep those new habits going.

    Before you know it – you will reach your goals!!

    Grab my Health Habit Tracker Now!

    By Tanya Jones – Naturopath

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    Types of exercises and their benefits

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    It can be hard to get motivated during winter but where do you see your health in the next 10 years? Do you still want to be able to run around with the kids or grandkids and kick a ball?

    If the answer is YES.… exercise!

    A few weeks ago we discussed the benefits of exercising in Winter, below are different types of exercises and their benefits which are great to add into your routine

    1. Aerobic exercise

    This consists of anything that will get that heart racing. Go for a run, do a dance class, play a soccer game, go for a swim or even do some burpees, if that’s what you prefer… anything that will get your heart racing! This will create an impact upon your stress levels and may also helps decrease some abdominal fat, especially those extra couple of kilos we gain over the cold winter months.

    1. Resistance training

    This is all about strength training. Do some push-ups, sit ups, squats, add a resistance band in or even add some weights. We want to build strength and muscle tone, this will contribute in a positive impact to bone density. This also aids with poor posture especially from our every day postures of sitting in front of the TV, computer and phones, which increases with those movie nights in the colder winter months.

    1. Flexibility

    This will help in decreasing resistance in any muscle tissue, it will help improve the performance of day-to-day activities and help with posture and range of motion. This could include doing a yoga class, Pilates or just some basic stretching.

    1. Balance Training

    This is very beneficial for the elderly as it helps with falls prevention! Balance training also helps with the improvement to posture and helps with all different types of sport. This could include walking backwards, standing on one leg and walking heel to toe in a straight line; you could even try it with your eyes closed.

     

    Do you still want to be able to run around with the kids or grandkids and kick a ball? If so, get moving!

     

     

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    Sleep and your Pillow!

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    Over the past week we have discussed just how important your posture is lying down as it is standing up! Our final topic in terms of correct sleeping positions is your pillow!

    Bend your head to the left… now imagine lying down with your head bent like that for 7-9 hours. Your pillow may be either too low or too high.

    It is all about the neutral alignment of YOUR spine!

    The size of the pillow depends on how much space there is to fill between your head and the mattress. If you are a side sleeper you will need a thicker pillow then a back sleeper, as there is more space to fill. For back sleepers, if the pillow is too thick it will cause your head to be in forward flexion and if the pillow is too thin it will cause extension of your head.

    If you think your pillow is to low, try this. Grab a bath towel and fold it into thirds. Place the folded towel horizontally under your pillow, closest to your shoulders not the top of the head, for the back sleepers. This is because when we lie on our backs the furthest distance to the mattress is your neck not the top of your head. It’s all about the distance of your neutral spine from the mattress!

    Again… Try avoiding sleeping on your stomach (as we have discussed in our previous posts). If this is something you are struggling with try this: Roll up a sock and put it in your pyjama pocket on your shirt. Start the night off on your back or side and if you turn to your stomach in the night time it will wake you up and begin to break your pattern!

    Your pillows should be changed every 2 years. At Unwind we recommend natural latex as it is much more breathable and supports you 100% of the time, plus it is a natural product! These pillows come in 3 different sizes to suit everyone. Come into Unwind and we will happily fit you with the correct pillow.

    Get someone to take a photo when you are sleeping and bring it in to Unwind and we will happily discuss your pillow and sleeping positions with you!

     

    Next on the agenda: food for sleep!

     

    Terri Anne Kayrouz