Did you know this about migraines?

70% of migraines canactually be prevented by balancing lifestyle factors such as:

  • Eating enough food, especially at breakfast (skipping a good complex carb breakfast is a very common migraine trigger)*.
  • Keeping well hydrated.
  • Getting enough sleep. Maintaining routine patterns of sleep is also important.
  • Maintaing your muscle and joints. Neck and head pain are triggers to migraine so get them sorted with your chiropractor, osteopath or physiotherapist.
  • Being extra vigilant when other stressors come along, such as in times of high levels of stress, emotion or hormonal changes (especially for women).

Other environmental triggers include; bright lights, over exertion, travel and weather changes. Or basically all of the above when flying from Gatwick!

Here’s the best bit! Migraines actually initiate 2-3 days before their symptoms manifest therefore sensitivity to consuming dark chocolate, cheese and red wine is usually an effect not a cause!

Be careful with your medication, migraine sufferers are susceptible to develop medication overuse headaches (MOH) which will eventually give you headaches when there isn’t one.

Alex Horne Chiropractic, not just a pain in the neck. For more info please get in touch.

*Migraine onset has been linked to a delicate balance of blood sugar levels so food intake is very important.

NB: Information gleaned from the fantastic seminar at the National Migraine Centre, Clerkenwell. Thanks guys!

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9 tips for winter vitamin D!

Until at least April, it is hard to get enough vitamin D, so here are some tips on how to supplement:

1.The most effective vitamin source is D3. D2 (often prescribed) will do, but isn’t as effective*.

2.Supplements of D3 are absorbed just as easily into the body as from dietary sources or from the sun*.

3.Cod liver oil contains lots of vitamin D, but take care not to over suplement due to high vitamin A levels*.

4.The average person can safely supplement with 5000iu´s*.

5.10,000 iU´s is the average persons maximum daily dose and shouldnt be exceeded*.

6.A study found supplementing with 4000iU´s of vitamin D was enough to bring a significant majority of adults out of vitamin D deficiency**.

7.Sun beds provide sufficient UVB radiation (required for vitamin D production in skin) even in short sessions*.

8.Not all D3 supplements are vegetarian friendly.

9.A vitamin D supplement is around 65 times cheaper than a boring 6 day budget holiday to Majorca and lasts around 2 times longer!*** That’s roughly 130 times more cost effective, and no drinking their dodgey water what don’t taste like what it oughta!

*www.vitamindcouncil.org

**www.foundmyfitness.com

***Based on 100 doses/supplement and 6 days of casual sunlight making up for 49 days without sufficient sun exposure thanks to fat soluble vitamin D storage (study).

8 Vitamin D Facts make Londoners want to Supplement!

8 Vitamin D facts make Londoners want to supplement!

1. Vitamin D controls over 1000 body processes (including immune function, bone density and anti-ageing). (1,2)

2. 50% of UK adults are vitamin D deficient. (3)

3. Vitamin D production is optimal at midday, so the shorter your shadow, the more you make (relative to your height of course). (4)

4. In summer, two or three 20-30 minute exposures of mid-day sunlight/week is enough in the UK. (3)

5. You make less vitamin D from the sun the greater;
your skin is pigmented (if could take 15mins for fair skin, compared to 2 hours for dark)
your age
your BMI
your distance from the equator (3,5)

6. Clouds, sunscreen and air pollution all decrease vitamin D production from the sun. Glass completely blocks it! (4)

7. Between October and April, 90% of the UK don’t produce enough vitamin D from sun exposure, so must rely on diet. (3)

8. Few foods contain substantial vitamin D, oily fish, beef liver and egg yolks. (3,5)

Look out for the next article, how to supplement your vitamin D!

Alex Horne Chiropractic – Where the sun is always shining (from directly overhead). Don’t miss our special offer!

1) http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3166406/
2) http://www.foundmyfitness.com
3) Pearce SH, Cheetham TD; Diagnosis and management of vitamin D deficiency. BMJ. 2010 Jan 11;340:b5664. doi: 10.1136/bmj.b5664
4) http://www.vitamindcouncil.org/…/how-do-i-get-the-vitamin-…/
5) Vitamin D clinical guideline, NHS North of Tyne (2011)

Special Launch Offer!

To celebrate the launch of our brand new website, we are giving an exclusive special Chiropractic offer for new patients!

You will receive a 50% fee on a new consultation (includes; Full history, diagnostic and functional examination and diagnosis).

Just quote ‘AHCLAUNCH’ to each clinic upon booking. If it’s not for you, please feel free to share it with a friend!

Offer valid on bookings made before 11th March 2015.

Running Functionally Flummoxed?

Getting that familiar ache late into your run? After sitting for an hour? Or is it the final ascent of the Saint-Pourçain-sur-Sioule/Lyon Tour de France stage that gets you?

You might be structurally stumped, biomechanically bewildered or functionally f***ed!

Let’s assume that our technique is as fantastic as Bradley Wiggin’s sideburns were, and that in every activity we use the ‘correct’ muscles, whether you’re desk jobbing or holding the gymnastic iron cross.

At a given point from seconds to hours, those muscles will begin to fatigue, it’s inevitable.
But don’t worry; other ‘cheating, compensatory’ muscles will come to your rescue.

These will get the job done, finishing the race or getting you through to lunch, without collapsing in a heap.

Gee whizz the body is just super eh!

Not quite. These adaptations will work, but by compromising function; letting that knee grind inwards, straining your shoulders forward or de-activating your glutes.

It’s likely that most of us aren’t technically ‘perfect’ as we’d assumed, so niggles could be due to originally poor form weakening further. Regardless, if it is happening consistently, then it’s time to start finding that weak link!

By pushing yourself to a limit (whether recreational or professional) you can find this weakness, and work on it no matter if it’s big and general or small and technical.

Find your functional flummox with Alex Horne Chiropractic.