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Eat your way calm – psychobiotics and the gut brain connection

A new and exciting era in the treating of mental illness could be upon us!

I have blogged before about the gut and its affect on our mental state. Though, now money is now being put into research of this fascinating subject.

With the gut-brain connection is now very well established a new wave of research is now being done into psychobiotics.

Healthy Eating gut health acupuncture chiropractic Quay Health circular quay sydney cbd

These are, in short; biotics for the gut. Were as antibiotics are designed for the killing of bad bacteria. Psycho-biotics will be used for the increasing of good bacteria. Resulting in a much more diverse gut flora and better moods.

 

 

So far, the research on psychobiotics is still preliminary. Studies have shown that increasing the amount of “good” bacteria in the gut can curb inflammation and cortisol levelsreduce symptoms of depression and anxietylower stress reactivity, improve memory, and even lessen neuroticism and social anxiety. However, most of these studies were conducted on mice, and more research on humans is needed.”

The unfortunate thing is that approval for this new type of treatment is approximately 10 years away. But there are things that can be done in the meantime.;

 

1) Consuming probiotic foods

Yogurt

One of the best known probiotic foods is live-cultured yogurt, especially handmade. Read your labels, as many popular brands are filled with high fructose corn syrup, artificial sweeteners, and artificial flavors and are way too close to being a nutritional equivalent of ice cream. As with most food, the most health claims made on the packaging means more marketing, not more nutritional value.

 

Miso Soup

 Miso is one the mainstays of traditional Japanese medicine and is commonly used in macrobiotic cooking as a digestive regulator. Made from fermented rye, beans, rice or barley, adding a tablespoon of miso to some hot water makes an excellent, quick, probiotic-rich soup.

 

Sauerkraut

 Made from fermented cabbage (and sometimes other vegetables), sauerkraut is not only extremely rich in healthy live cultures, but might also help with reducing allergy symptoms. Sauerkraut is also rich in vitamins B, A, E and C.

 gut brain health food health wellbeing acupuncture quay health sydney cbd circular quay

Kefir

Similar to yogurt, this fermented dairy product is a unique combination of goat’s milk and fermented kefir grains. High in lactobacilli and bifidus bacteria, kefir is also rich in antioxidants. Look for a good, organic version at your local health food store.

 

Kombucha

 This is a form of fermented tea that contains a high amount of healthy gut bacteria. This probiotic drink has been used for centuries and is believed to help increase your energy, enhance your wellbeing, and maybe even help you lose weight. However, kombucha tea may not be the best fit for everyone, especially those who’ve had problems with candida.

 

Mircoalgae

Although this isn’t a food per se, it’s great to add to your morning smoothie. Microaglae refers to superfood ocean-based plants such as spirulina, chorella, and blue-green algae.

 

Pickles

 Believe it or not, the common green pickle is an excellent food source of probiotics. The less commercialized the better, but most pickles will have some microbial value.

 

Tempeh

 I wouldn’t necessarily call soy a health food any longer as it’s mostly GMO. However, tempeh can be a great substitute for meat or tofu. Tempeh is a fermented, probiotic-rich grain made from soy beans. A great source of vitamin B12, this vegetarian food can be sautéed, baked, or eaten crumbled on salads.

 

Kimchi

An Asian form of pickled sauerkraut, kimchi is an extremely spicy and sour fermented cabbage, typically served alongside meals in Korea. Besides beneficial bacteria, Kimchi is also a great source of beta-carotene, calcium, iron and vitamins A, C, B1 and B2. Kimchi is one of the best probiotic foods you can add to your diet, assuming you can handle the spice, of course.

 

Poi

 Poi is a staple food of Hawaii, made by mashing cooked taro plant until its consistency is liquid to dough-like. Poi hasn’t been officially recognized as a probiotic food like these others, even though it contains more beneficial bacteria that yogurt. While poi is loaded with good germs, it’s stirred up some controversy as there’s currently no way to mass produce it in a way that’s 100% sanitized. (In order to pass health and hygiene standards in America to prepare and sell anything, everything has to be 100% sanitized.) Too bad, because fresh, fermented poi is teeming with bacteria. In order to reap these benefits from po, you might have to fly to Hawaii to get it, which sounds fine to me!

 

2) Meditate

wellness quay health sydney cbd circular quay chiropractor, acupuncuture, massageMost people “don’t think” they have time for this. Though, all you need is a quiet room. If you don’t have one I suggest purchasing some noise cancelling headphones. Put and turn them on, sit in a dark room and just concentrate on your breathing. Start trying to do this for only 5 minutes per session and then gradually increase the time as you get better. Meditation is like exercise, you get better with practise.

 

3) Exercise

for at least 30 minutes per day. You don’t have to train like an Olympian to get the benefits. Though, you have to make the sessions as intense as you can handle to get the benefits in full.

 

Darren Geer Acupuncturist Quay Health Sydney CBD Circular Quay traditional chinese medicineDr Darren Geer, Acupuncturist

Quay Health

To book an appointment with Darren click here

References:

http://www.huffingtonpost.com.au/entry/gut-bacteria-mental-health_us_581770a7e4b064e1b4b3a842

 

http://www.mindbodygreen.com/0-9331/top-10-probiotic-foods-to-add-to-your-diet.html

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I feel stable, should I keep getting adjusted?

I feel stable, should I keep getting adjusted?

 

The short answer is of course! Chiropractic adjustments are much more than just getting rid of pain. Whilst pain is what gets most people through our door, it is usually not the greatest issue. Pain in itself can be addressed with other modalities that may not be quite as effective as seeing a professional but will work for the short term.

 

posture balance chiropractic Quay Health Sydney CBD

When I set out with my patient on a journey of chiropractic care we talk about the reason “why” they decided to start care.  Whilst pain is a big one for most, the pain feeling is not the problem as is the inability to function, think and move to do the things that are most important to them.  That is what gets me excited about how chiropractic can add to each person’s life…by optimizing their function and increasing their wellness.

 

“Wellness did you say?” Yes, wellness!  Because in addition to getting rid of musculoskeletal pain via correcting posture, what happens in addition to that is much more amazing.  When we stand straighter without interferences along our spine, information from our brain to the rest of our body and organs travels better with a lot more clarity and less “fog”.  As a result, organ function improves. As does hormonal changes, breathing capacity, our focus and confidence in our thoughts. (See my pervious blog on how this works)

 

Chiropractic can be experienced and used as part of your regular wellness lifestyle.  Just like eating healthily, and exercising, maintaining proper spinal alignment is crucial to optimizing every other health journey you go on.

 

“What about maintenance Doc? What does that mean?”

 

Well, as long as we live and move we will twist and at times, cause joints to strain or lock in certain directions that are not necessarily painful at the time!  They just happen, and if left as they are without a release, it can linger and create problems further down the track.  So getting an adjustment as part of a maintenance schedule reduces the chance of that happening and allows you to continue to reap the benefits of your initial groundwork when you began chiropractic care.

 

So get our there and get well people!  Tell your friends and family the positives you’ve felt in your own bodies from chiropractic and share the love.  Take care of your spine today, and live optimally later.

Dr Aline Dahdah Chiropractor Quay Health Sydney CBD Circular Quay

Dr Aline Dahdah

Chiropractor

Click here to book your appointment

Quay Health

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If only I could get some sleep

Michelle always felt tired and sleepy in the day time, because she could not sleep at night. It usually took her more than 1 hour to fall asleep, and sometimes even the whole night until 5-6am, even though she was really sleepy.

Daniel a 12 years old, used to lie down on his desk at the school, due to his dreaminess at night.

Ben also has a sleeping problem. He always wakes up very early around 3-4am. After waking up, he would not be able to go back to sleep, no matter how sleepy he was.

insomnia treatment acupuncture Quay Health Sydney CBDInsomnia is one of the most common health problems in the world. From research, there are one out of three people who will suffer from some form of sleep disturbance during their lifetime. For some they would continue for many years, and they would try many ways to deal with it, including having sleeping medication or drugs, but these would not work when they stop taking it.

 

Clinically, insomnia may occur individually or be accompanied by the manifestations of headaches, dizziness, palpitations, amnesia, etc. Insomnia is a disease, and long-term lack of treatment or mitigation will inevitably lead to a series of adverse consequences, such as reduction in the quality of work and life, reduction in the body’s immune system, endocrine disorders, easily leading to and aggravating infectious diseases, cerebrovascular diseases, diabetes, gastrointestinal diseases and so on.

 

In Chinese Medicine, insomnia can be divided into three different types according to the pattern of the sleep problem.

 

The first type of insomnia is that people try hard to fall asleep. If it takes over thirty minutes to fall asleep, it is defined as insomnia, but in some cases it can take hours and in several cases people just will not fall asleep until the sun comes up. This pattern in Chinese medicine is associated with a deficiency of the heart yin energy. The yin energy is the energy that calms, cools and moistens. Its function is especially important at night time. When the yin energy is deficient, our mind cannot calm down, and we would feel irritable and hot during the night and cannot have good quality sleep. This condition is associated with long term stress or overworking. Commonly associated symptoms are: night heat or night sweats, palpitations, dizziness, tinnitus, poor memory and concentration, constipation, dry mouth at nights and red tongue. The treatment for this type of insomnia is with Acupuncture points that nourish the yin energy reducing heat and calming the spirit. In addition to sleeping better the patient should also feel an all-around improvement in his physical and emotional health. Acupuncture for Shenmai(BL62), Zhaohai(KI6), Taixi(KI3), Dalin (PC7), Shenmen(HT7), Taichong(LR3) can help for that.

 

The second type of insomnia is when sleep is easy but the quality of sleep that follows is poor. The person feels that the sleep is very light and often wakes up. Sometimes it feels as if no sleep has been had at all. This type of insomnia is usually due to over work and over thinking which weaken the energies of the heart and the spleen; the digestive system. The heart in Chinese Medicine is in charge of sleep and mental activities and needs sufficient nourishment to function properly. Other symptoms often associated with this pattern are palpitations, fatigue, poor appetite and digestive problems. The treatment is by using acupuncture to nourish the heart and strengthen the digestive systems and improvement in sleep should soon follow. For acupuncture, we usually use: Xinshu(BL15), Pishu(BL20), Baihui((DU20), Shenmen(HT7), Sanyinjiao(SP6), Neiguan(PCC6). If dreaminess, can also use Pohu(BL42), Yinbai(SP1), lidui(ST45), Daling(PC7).

 

The third type of insomnia is when the problem is waking up early in the morning. The person will wake up some time between 3 and 6 in the morning and will not be able to go back to sleep. In Chinese medicine this problem is related to the liver and it is usually caused by emotional problems, stress or worry. Like worrying about what will need to do during the daytime. Other symptoms often associated with this type of insomnia are: irritability, tearfulness and sometimes light headedness. The treatment is with Acupuncture points that treat the liver and calm the mind. You can expect an improvement in your mood and general feeling, in addition to sleeping better. For the acupoint, we can use: Xinjian(LR2), Zuqiaoyin(GB44), Fengchi(GB20), Shenmen(HT7), Sishencong(EX-HN1) etc.

 

Those suffering from insomnia understand how important a good night’s sleep is in order to feel great and be productive the next day. Acupuncture for insomnia is one treatment that can help to alleviate insomnia without the need to take potentially harmful prescription sleeping aids. It focuses on treating the whole body and not just the symptoms, the root cause of the insomnia will be addressed, be it stress, pain, dietary irregularities, etc. By resolving the underlying imbalance, the insomnia will effectively be treated, and the individual will enjoy a better overall quality of life.

 

To find relief from your insomnia book an appointment to see Quay Health’s accupuncturist’s Si Chen and Darren Geer.  Call 9252 2825 to book an appointment.

Si Chen Acupuncturist Quay Health Sydney CBD

Si Chen
Acupuncturist
Quay Health Sydney CBD

 

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Ever wondered why your pain or symptoms may keep recurring despite having regular therapy for it?

this is for testing

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Can my posture affect my hormones?

Can my posture affect my hormones? The short answer is – yes it can!

 

Amy Cuddy* from Harvard University has done research on how body language impacts hormones. One of her studies showed how levels of salivary testosterone and cortisol are impacted when someone is in an upright posture vs when someone is in a slouched over posture.

 

Testosterone has an important role to play for both men and women. It helps plays a part in regulating libido, brain function, muscle mass and strength, and fat distribution. Signs of low testosterone may include irritability, depression, brain fog, decreased muscle mass, osteoporosis, erectile dysfunction and low sex drive to mention but a few.

 

shutterstock_146398013Cortisol, commonly known as the “stress hormone”, is secreted by the adrenal glands during stressful events. It is very important that after a stressful event, that cortisol levels go back to normal. Unfortunately, in a society where stress is not an acute but a chronic event, cortisol levels can rise and stay elevated for a prolonged period. This has been shown to have negative effects such as impaired cognitive function, sleep disturbance, lower immune function, higher blood pressure and increased abdominal fat to again name but a few!

 

In Cuddy’s study, the levels of salivary cortisol and testosterone were measured when participants held (for two minutes) an upright “high-power” pose vs a slouched over “low-power” pose. The results showed an increase in testosterone and decrease in cortisol in the “high-power” pose, and a decrease in testosterone levels and increase in cortisol levels in a “lower-power” pose.

 

So, how can you apply the benefits of this interesting study in your life? Whenever you can maintain a power-pose, which sort of looks like you are puffing out your chest, and keeping your head over your shoulders, do it! Try to hold that for a few minutes a day and notice how you feel immediately after. To help combat the effects of stress on your body and for a more prolonged effect on your health and wellbeing, getting ABC adjustments is the way to go! The whole idea, is that you leave being able to stand upright, “without effort, or thinking about it!” I look forward to seeing you at the practice!

 

[* Carney, D. R., Cuddy, A. J., & Yap, A. J. (2010). Power posing brief nonverbal displays affect neuroendocrine levels and risk tolerance. Psychological Science, 21(10), 1363-1368.]

 

Dr Aline Dahdah

Chiropractor

Quay Health

Dr Aline Dahdah Chiropractor Quay Health Sydney CBD

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Click..ouch! Was that my jaw?

Jaw pain is no laughing matter!

 

p1040971The jaw, also known as the temporomandibular joint (TMJ), is one of the most frequently used joints in the body. It is used for talking, eating, sucking and yawning. The TMJ muscles activate and oppose gravity to keep the mouth closed. When the mouth is slightly open, the TMJ is relaxed.

 

If you are experiencing pain in the TMJ, this is usually caused by an imbalance in joint movement because of poor bite, bruxism (clenching or grinding), or joint problems such as inflammation, trauma and degeneration.

 

The following may be indicative of TMJ dysfunction:

  • Headaches in the temporal region
  • Point tenderness in jaw muscles on the sides of the face
  • Pain on full open or full close
  • Lateral deviation of the jaw during movement
  • Pain while eating
  • Chewing food on one side instead of evenly across both sides
  • Waking from sleep with jaw pain
  • Breathing from the mouth instead of the nose
  • Clicking during jaw movements
  • Jaw locking
  • Malocclusion, missing teeth or dental decay
  • Clenching or grinding of teeth (bruxism)
  • Bad habits such as chewing gum, biting nails, leaning on the chin and smoking
  • Difficulty swallowing
  • Ringing in the ears (tinnitus)
  • Stomach sleepers
  • Poor cervical and thoracic alignment
  • Dizziness

 

Everyday tasks such as sleeping, brushing your teeth or eating tough foods can be become difficult and painful.

 

If you are experiencing any of the symptoms above, physical therapy such as chiropractic adjustments, massage and acupuncture can decrease pain, restore function and limit degenerative changes.

 

Dr Rebecca Squire
Chiropractor
Quay Health
rebecca-squire_profile_dsc9761

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Back Your Inner Athlete with Chiropractic

 

Back Your Inner Athlete
This year, Spinal Health Week 2016 runs from 23 to 29 May with the theme ‘Back Your Inner Athlete’.

 

 

Every day more and more Australians experience disabling low back pain, neck pain and headaches, limiting their ability to work and engage in an active healthy life.

 

One explanation for this is the impact an increasingly sedentary lifestyle has on postural fitness. Think about all the hours you spend each day sitting at work or school, on a computer or other mobile device, watching television or playing computer games. Poor posture increases pressure on your spine which can cause low back pain, neck pain, headaches and fatigue.

 

Low back pain is a growing problem and now ranks second in Australasia and seventh in the world according to the World Health Organisation’s latest Global Burden of Disease study. Neck pain is also problematic ranking ninth in Australasia and 21st in the world.
If you suffer from back pain, neck pain or headaches or if poor postural fitness is impacting on your ability to live life to the fullest, visit our chiropractors at Quay Health and Back Your Inner Athlete.
Chiropractic care focuses on the relationship between body structure (primarily the spine and pelvis) and function (as coordinated by the nervous system) and how this relationship can restore and maintain health.
Each week around 300,000 patients visit an Australian chiropractor. Chiropractic care is an increasingly common and effective treatment for back pain, neck pain and headaches eliminating the need for drugs or surgery. This means chiropractic care can also be very cost effective in comparison to other types of treatment.
At Quay Health we are encouraging our patients and the Sydney community to begin a conversation about preventative health and wellbeing and adopt healthy habits.
Chiropractors have an important role to play in preventative health and wellbeing because they understand that a vital part of maintaining normal spinal function is by helping patients to make healthy lifestyle changes around nutrition, exercise and wellness.
Adopting healthy habits today (such as improving postural fitness) can significantly reduce the risk of injury or pain later on and have a positive impact on your self-esteem, social relationships and even mental health.
Back, neck and spinal problems are also a leading cause of lost productivity in the workplace and forced early retirement. Every year forced early retirement has a traumatic effect on the hopes and prosperity of a large number of Australians.
During May at Quay Health we will be offering complimentary 20 minute posture and spinal health check ups with our Chiropractors Dr Hooman and Dr Aline.  To book your posture check upcall us on 9252 2825 or email us at info@quayhealth.com.au
During Spinal Health Week 2016, make an appointment for a spinal health check-up and discover what steps you can take to improve your overall health and wellbeing and Back Your Inner Athlete.
Celebrate Spinal Health Week on 23 May by downloading the CAA Back App with augmented reality feature at www.backyourinnerathlete.com.au, on the Apple App Store or Google Play.

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What is Stress doing to our digestion?

What is stress doing to our digestion?

 

Almost every client I see, tells me they’re having problems with their digestion – but why?

 

stress and digestion, naturopath Beth Bridges, Quay Health Sydney CBD, Circular QuayWhen you feel like you’re doing all the ‘right’ things food-wise, it can be frustrating to experience ongoing digestive difficulties.

 

Symptoms such as bloating, excess gas, cramping pains, alternating constipation and diarrhoea, and just general digestive unease, are all too common for many people – but they shouldn’t be.

 

Most of my clients immediately think that it’s something to do with food – an allergy or intolerance. And, while this can certainly be the case, it’s definitely not the only factor to be looked at.

 

In fact, the first thing that I consider when I have a client come to me with digestive difficulties is, how stressed are they?

 

For many people, stress is a major factor in digestive disturbances.

 

The stress response is so very powerful, that it immediately affects our capacity for digestion, by moving blood away from our internal digestive organs, towards the muscles in our arms and legs – so that we can ‘fight-or-flight’.

 

This ‘fight-or-flight’ response, is the stress response that is only supposed to be activated when we are in real and immediate danger. However, in our frenetic society, with such a fast-paced and rushed way of living, for many people the stress response is consistently firing.

 

Every part of the digestive process can be (and will be!) affected by the stress response – it’s a physiological action that’s impossible to avoid.

 

The only way to fix this element of digestive disturbance, is to work on supporting your body through the stress response, by working on nervous system and adrenal gland function. Nutrition, supplementation, herbal medicine, lifestyle, and emotional / mental stress management are all of fantastic use in this scenario.

 

I have seen many people who have reduced the stress in their life, and supported their bodies to manage such stress far better through natural medicine, completely overcome digestive troubles.

 

So, if you’re having ongoing problems with your digestion, and you’re also under quite a lot of stress, I urge you to consider the link between the two.

 

There is so much that can be done with Naturopathy, and other holistic treatments, to support your body to overcome that constant stress response, and restore natural function to the digestive system.

 

Please don’t underestimate the massive effect that constant stress has upon your entire health picture. If you feel overwhelmed, burnt out, or depleted, then it’s very likely that stress could be getter the better of your wellbeing.

 

Come on down to Quay Health, to see me and find out what we can do to help you with your digestive difficulties!

Book Your Online Appointment

Beth Bridges Naturopath Sydney CBD Quay Health

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Beth Bridges Naturopath

 

 

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A simple and easy guide to how acupuncture works

 

Today, I was trawling through Facebook looking for ideas for another blog. When I came across an excellent short 3min video simply describing how acupuncture really works. It was so easy to understand that I decided to just simply post the link to the video, (link at bottom of this blog), as well as copy out its salient points. I have done this more as an easy reference. Rather than having to scroll back on your device which I know can be painful.

 

how does acupuncture work quay health sydney cbd acupuncturist Darren Geer

I have posted blogs and articles written by others including Dr’s and scientists but this one was much easier to grasp. I hope you enjoy and it gives you a better understanding of this amazing therapy.

 

 

 

 

How does acupuncture work? A simple and easy guide.

 

The mistranslations of ancient Chinese texts into English have given acupuncture a very mystical, esoteric and some say spooky reputation. Which has completely missed the mark of what it really is.

 

Acupuncture, does not enhance some strange universal power using divine intervention that helps you recover from your ailments. Even though some acupuncturists would like you to believe that.

 

Acupuncture is actually a real type of medicine or medicinal theory that is based on actual anatomy and physiology. Concentrating on the improving the flow of Oxygen (Qi), Blood (Xue) and Nutrients (Ying Qi).

 

The impairment of blood flow or blood stagnation is the number 1 cause of disease. Which makes sense, if there is a problem with blood flow to any area of the body there will be impaired function. 

 

The body cannot heal without blood flow to the affected area so this make sense,  as acupuncture helps the body heal itself.  Acupuncture does this by causing the blood vessels to dilate or constrict to either; increase or decrease blood flow to specific areas of the body. This is done to relieve pain and improve organ function.

 

It also works by stimulating the nervous system by activating nociceptor sensory nerves and proprioceptor fibers that travel from the skin, to the spine and to the brain. Acupuncture does this by improving nerve signals to your brain to realise opioids (natural painkillers) to shut off the pain signal eliminate the pain.

 

The combination of these two effects is what helps the body heal itself while reducing any pain. This is done by treating the 5 main factors that influence your health:

  1. The flow of oxygen (Qi)
  2. The flow of blood (Xue)
  3. The health of your blood vessels (Xue Mai)
  4. Health of your organs (Zang Fu)
  5. The health of the nervous system (Jing Mai)

 

Acupuncture can treat an endless number of conditions. Either on its own or in conjunction with Chinese herbal medicine or other therapies.

 

So if you are looking for a solution to your problems, without drugs or side effects, give Acupuncture a try.

 

Contact Quay Health on 02) 9252 2825 or at quayhealth.com.au.

 

Acupuncturist Darren Geer Quay Health Sydney CBD Acupuncture

 

Darren Geer

Acupuncturist

BASc Acup

CMR0001715102

http://youtu.be/_PeIUDuzogU