Healthy Posture for a Healthy Life
Hello and Welcome to Better Health Practices’ latest newsletter, where we talk about all things health and wellness.
Today we will chat about posture and its effects on your health. There’s also a yummy recipe, some juicy gossip about one of our favourite team members, and don’t forget, you can still sign up for our Wellness Workshop at the clinic on Tuesday February 24 where we will go through insulin resistance, pre-diabetes and diabetes, and fatty liver disease. And did I mention that it’s free?
In general clinic news, Merlene will be away from March 27 to April 15, but Yvaine will be available to look after all Chiropractic patients of our clinic during this time. You can book online via our website
The Triad of Health: Sitting, Standing, and Sleeping
These 3 postures make up the bulk of our day, so it’s important not to let small, unhealthy habits to do with sleeping, sitting, and standing creep into our daily routine. Poor posture is linked to poor circulation, muscle strain, headaches, and accelerated spinal joint wear and tear.
SITTING: Sitting has been labeled as the new smoking. Sitting for more than 2 hours without getting up switches off the engines that run our big leg muscles, which impairs their function, and consequently their ability to burn calories at rest.
Tips for healthy sitting:
#1: Invest in a good ergonomic chair and desk set-up. Your feet should be flat on the ground, with your knees at 90degrees, and the curves of your spine supported.
#2: Sit at the back of your chair with your shoulders relaxed. Use a small cushion to support your low back if the chair doesn’t support your low back adequately.
#3. Get up and move every 30min-1hour. Download the free Straighten Up app developed by the Australian Chiropractic Association for exercises and posture tips. See the link below for the Straighten Up exercises.
STANDING: Standing with poor posture puts excess stress on our spinal joints, the discs between our vertebrae, and our spinal muscles. When you stand, your head should be balanced on top of your neck and shoulders, as opposed to hanging out in front. For every centimetre that your head is forward of your shoulders, there is an extra 4kg of load on your shoulders and upper spinal muscles. Think about holding a bowling ball close to you, versus holding it outstretched - that’s what it’s like for your upper back trying to hold your head! You should also stand with your weight evenly distributed between both legs, although it’s good to shift weight between sides occasionally if you are standing for long periods to keep blood flow up.
SLEEPING: Sleeping on your back or side is better than tummy sleeping, which puts a lot of strain through your neck, and does not support your low back. A pillow between your knees when you are on your side can help support your pelvis and low back. And your head should be ‘spine neutral’ - your neck should follow the line of the rest of your spine when lying on your side.
Wellness Workshop
Insulin Resistance, pre-Diabetes, Diabetes, and Fatty Liver Disease.
Hear how Lifestyle Medicine can help to prevent, treat, and even reverse these chronic diseases.
WHERE: Better Health Practices, 20 Langford Dr, Kariong.
WHEN: TUESDAY MARCH 24TH, 7pm
Please call the clinic on 4340 5154 to register your attendance as spots are limited.
Healthy Recipe
Bean and Broccolini bake
This is a lovely side dish for getting in lots of greens.
Ingredients: 2 bunches of broccolini, a few handfuls of green beans (topped and tailed), some extra virgin olive oil, and parmesan cheese.
Method: Grease a medium sized pyrex dish or similar. Toss the beans and broccolini in olive oil, then spread them out in the pyrex dish (it’s OK for the greens to be a couple of layers thick). Sprinkle liberally with parmesan cheese and then bake in the oven at 180degrees for about 20min.
Staff Profile
Amanda Sternbeck
Massage Therapist and Receptionist.
Amanda started as a patient at Better Health Practices, where she found inspiration to study a Diploma of Massage Therapy. She has been working with us since 2019 and has also taken on Reception duties when not working her magic on her client’s muscles. Amanda is an integral part of our team, and works closely with Ron, Merlene, and Yvaine to combine Massage Therapy with Chiropractic Care to achieve the best patient outcomes. Amanda’s skills as a Massage Therapist are exceptional. She is experienced in remedial, pregnancy, relaxation, and lymphatic drainage, as well as utilising both cupping and hot rocks as part of her care. Amanda is very excited to share with everyone that she recently got engaged! We couldn’t be happier for her and wish her and Daniel all the best as they enter into this new stage of their lives.