The Benefits of Owning a Pet for a Healthier, Happier Life

Pets have always been a source of joy, but especially in the last 12 months. Under lockdown, those of us with pets turned to them for solace, affection, and companionship; many others adopted a cat or a dog. In addition to the simple joy we get from sharing our life with our pets, there are also real, measurable medical and well-being benefits that come from interacting with animals. Here are five ways our animal companions help us lead healthier, happier lives.

1. Exercise and Socialisation 
Two benefits in one! Pet owners are generally more active day-to-day and tend to exercise more than non-pet owners. Staying fit and active, whatever your age, helps to prevent a whole host of illnesses, and pets give people that motivation to keep moving. While out walking the dog, pet owners are found to be more social, with a better ability to fend off feelings of loneliness and isolation. This is true for humans of any age but is especially true for elderly pet owners. Essentially, a pet helps you interact with people, which is good for you.

2. They lower your stress levels.
Modern life is stressful and high levels of anxiety can lead to numerous health problems. Luckily, pets can help us relax – snuggles on the sofa with your cat, dog, hamster or rabbit can reduce stress by decreasing the levels of cortisol (a stress-related hormone) and lift our mood due to the so-called happy hormones, or endorphins, that it releases.

3. Pets Boost Heart Health
When a pet stares into our eyes, our body releases a surge of oxytocin, a hormone that plays a role in maternal bonding and trust. It also so happens that oxytocin lowers blood pressure! Studies have proven that pet owners tend to have
lower blood pressure, cholesterol and triglyceride levels than people who don’t own a pet. That means having a furry pal can decrease the chances of suffering a heart attack later in life.

4. Pets and Mental Health
Depression is another potentially debilitating condition that can be helped by owning a pet. Dogs especially are great at encouraging owners to get exercise, and this can be beneficial for those suffering from depression. The companionship that a pet offers is a great way to reduce anxiety and stress. Pets can have a calming effect on their owner. Just by stroking, sitting next to or playing with a pet can give owners a chance to relax and calm their minds. Caring for a pet also gives your day purpose and reward, and a sense of achievement. It helps you feel valuable and needed.

5. Pets Boost Your Immune System
Studies have shown that babies who live with cats and dogs are less likely to develop allergies and asthma later in childhood — and the more pets they have, the better! Your pet's presence helps to activate your immune system response, which in turn increases your immunity against allergies.

.During times of uncertainty, it’s common to have some disruption to your normal sleep pattern. Many people feeling more worried or stressed about health, financial consequences, changes in social life and daily routine, all of which make it hard to switch off, which can affect both the amount and quality of sleep you get.

Why is sleep important?
Getting regular, good quality sleep is very important for your physical, mental and emotional health, helping you to cope better with things that come your way. Sleep plays an important role in looking after your immune system. Studies have shown that good sleep can even lower your risk of developing health problems, including diabetes, heart disease and high blood pressure.
​
Here are our top tips for getting a good nights’ sleep:

1. Establish a sleep routine
Set up a regular sleep routine, aiming to go to bed and wake up at the same times every day. Avoid sleeping in at the weekend, as this can make it harder to wake up on Monday morning.

2. Get outside
Getting outside and exposing yourself to natural light forces our bodies to fall in sync with natural light and dark cycles by helping to regulate a hormone in your body called melatonin, which helps to regulate your sleep and wake patterns. Furthermore, natural light and morning sunshine, in particular, is enriched with blue light which has a very powerful influence on setting internal clocks. So now that the days are finally starting to draw out and light levels are better, why not get outside for a walk, or into the garden or allotment.

3. Limit your news intake
The sheer volume of information and news reports on coronavirus (COVID-19) can feel overwhelming and increase both your stress and anxiety levels. Avoid the temptation to watch the news or use social media a few hours before bed. Check-in on any news developments in the morning instead.

4. Eat well and exercise
Studies have shown that regular exercise and being active during the day can help you sleep better by relieving any worry or anxiety you have. Exercise regularly but avoid doing it too late in the evening as it may give you trouble sleeping. Maintaining a healthy diet and drinking plenty of water during the day is also linked with good sleep. Avoid eating large meals late at night, as these can cause indigestion and affect your sleep.

5. Be careful with naps
If you’ve had a bad night’s sleep and are feeling tired, you may be tempted to take a nap during the day. A short power nap in the early part of the afternoon can be helpful for some people. But avoid having a long nap, or napping later in the day, as this could affect your sleep at night.

6. Limit your alcohol and caffeine intake
Avoid caffeinated drinks, such as tea, coffee and energy drinks, from midday onwards. Drinking more alcohol during lockdown can affect the quantity and quality of your sleep. While alcohol may help you fall asleep faster, it can disrupt your sleep later on in the night.

7. Reduce light before sleep
It’s important to reduce light before you sleep. Artificial lighting can trick your body into thinking it’s daylight. Dim the lights and remove electronic devices that emit blue light from your bedroom before bed.

8. Practise winding down
Building relaxation techniques into your daily routine before bed can improve your sleep.
Examples include:

• having a bath
• dimming the lights and putting on some relaxing music
• reading a book
• mindfulness meditation / relaxation techniques
• breathing techniques

9. Write down your thoughts
If you’re struggling with poor sleep try writing down your worrying or busy thoughts. This helps to stop them from building up inside your head. Keep a notepad and pen beside your bed and use it before you go to sleep, or if you wake up during the night. You may find this helps you get back to sleep.

10. Don’t just lie there if you can’t sleep
If you still can’t sleep after 20 minutes, don’t lie there thinking about it, get up and do something relaxing.

Who has acupuncture?
Many people come to acupuncture for help with specific symptoms or to relieve specific pains like osteoarthritis of the knee. Some use acupuncture because they feel generally unwell but have no obvious diagnosis.

​Others choose acupuncture simply to enhance their feeling of wellbeing. Acupuncture is considered suitable for all ages including babies and children. It can be used effectively alongside conventional medicine.

What happens when I go for treatment?
The acupuncturist will use a number of different diagnostic methods to get a complete picture of your health and lifestyle, including taking a full medical history, reading your pulses, and looking at your tongue. Based on this information, the acupuncturist makes a diagnosis and puts together your personal treatment plan. Acupuncture points are selected according to your symptoms. The single-use sterile needles come in sealed packs: they should be opened in front of you and are safely disposed of after each treatment.

What does it feel like?
Acupuncture needles are much finer than needles used for injections and blood tests. When the needle is inserted you may feel a tingling sensation or dull ache.

Is it safe?
The results of two independent surveys published in the British Medical Journal in 2001 (MacPherson et al,White et al, both BMJ September 2001) concluded that the risk of serious adverse reaction to acupuncture is less than 1 in 10,000. The needles used are single-use, sterile, and disposable. Responses to treatment can sometimes include tiredness or mild dizziness, and very occasionally minor bruising may occur. However, all such reactions are short-lived.

Should my doctor know?
If you have been prescribed medication we recommend you tell your doctor that you are planning to have acupuncture. Do not stop taking your medication.  You should always tell your acupuncturist about any medication and supplements you are taking as this may affect your response to the acupuncture treatment.  BAcC acupuncturists are trained to recognise potentially serious underlying health conditions and may refer you to your GP if they consider it appropriate.

How many sessions will I need?
Frequency and number of sessions depend on your individual condition. Some change is usually felt within five or six treatments, although occasionally just one or two treatments are sufficient. Some people choose to have regular acupuncture to maintain good health.

What can it do for me?
Some people turn to acupuncture for help with a specific symptom or condition. Others choose to have treatment to help maintain good health, as a preventive measure, or to improve their general sense of wellbeing.  Because traditional acupuncture aims to treat the whole person rather than specific symptoms in isolation, it can be effective for a range of conditions. This approach also means that each patient’s treatment plan will be different. However, you can always ask your practitioner about other patients’ experiences, to give you an idea of what to expect. Many people return to acupuncture again and again because they find it so beneficial and relaxing.

In 2009 the National Institute for Health and Clinical Excellence recommended that acupuncture should be made available on the NHS, as a cost-effective short-term treatment for the management of early, persistent non-specific lower back pain.

At the Centre we are BAaC members and you can be sure of:

• extensive training (minimum three years degree level), including anatomy, physiology, and other appropriate elements of western medicine
• adherence to the Council’s Codes of Safe Practice and Professional Conduct
• compliance with current health and safety legislation
• full medical malpractice and public / products liability insurance cover
• up-to-date practice skills maintained by mandatory continuing professional development.

Source: www.acupuncture.org.uk 

For further information please click here.

AVOID UPPER BACK PAIN AND STIFFNESS WHILE WORKING FROM HOME

So here we are in February 2021. Whilst things are moving on a pace with the vaccinations, the beginning of the year with Lockdown 3.0, has looked strangely similar to 2020.

With many of you working from make-shift work spaces we are still seeing larger than normal amounts of upper back pain and stiffness. Often working for prolonged periods in front of your computer or craning your neck over your phone, you may be helping to lay the foundation for your own future discomfort.

Prolonged periods of sitting has been linked to poor posture, tension in the soft tissues around the upper back and often leading to some joint stiffness in that area all of which can cause pain. Thankfully, it doesn’t take a lot to help prevent potential problems from occurring. Periodic stretching of the arms and upper back muscles, including the rhomboid and trapezius (or “traps”), or even latissimus dorsi (lats) should be part of your daily work regimen.

The key is to find a few easy exercises that you’re comfortable doing, and then stick with them. However, who’d have thought that one of the benefits in lockdown is that you are not just restricted to exercise whilst seated at your desk, but for those of you who are working from home, you get the opportunity to change have a change of position as all our joints need a little movement from time to time during the day.

So as promised in last month’s blog, her are three simple upper back exercises, in particular backs of the shoulder blades and the area in between the upper spine. These exercises stretch some of those muscles and more talked of above and get some movement you’re your upper thoracic spine.

Let us start with the two seated exercises. Firstly. though I’d like you to find your sitting bones – this is essential for making sure your trunk is positioned well over your pelvis and in turn helps to switch on many of those stabilisers in your back that will support you for sustained sitting.

Find a chair where your feet can be placed flat on the floor. Place your hands under your bottom and with your finger pads / tips find those two bony things that we call your sitting bones. Rock around on them, moving forwards and backwards finding the point at which your fingertips feel maximally squashed. 

Then draw yourself up slightly imagining that the top of our head is lengthening upwards but staying soft in your lower back. This is your optimal position, and you should be sitting upright but in a relaxed upright position. Many of you may have seen the ‘find your sitting bones’ video but for those of you who didn’t here it is again. There is more information in the video so it’s always worth a second view. <<WATCH THE VIDEO>>

Thigh Slides
So first find those sitting bones as above. Drawing yourself upwards through your trunk, place one hand on your thigh at the knee and the other hand on your upper thigh just below your groin. Slide your hands in opposite directions along your thighs.

However, this movement is not just about moving your hands and shoulders, but it is also a rotational movement of your upper back, so it feels that twist. You may well feel stiffer in one direction than the other.

This can be done as often as you like, but it’s important to take the movement slowly and feel the movement through your upper back.

Eagle Arms
I love this exercise and originally came across it in Yoga. It’s a strong stretch for the muscles in the back of the shoulders. I’ve adapted the exercise so that it is seated. And yes you’ve guessed it first find your sitting bones and softly lengthen through your spine. Next, bend your elbows to 90 degrees in front of you and then bring your arms together and cross your right elbow over the left.

You may want to stop at this point. However, if you have enough mobility then bring your forearms together and bring your palms together. Whichever position you choose, make sure your forearms are vertical and you are not tempted to bring your hands towards your head. You may well want to stop at this point as it is a strong exercise.

​For those of you who would like to progress it further elevate your ELBOWS and raise those forearms a little - that will give you a powerful stretch across the back of the shoulder and upper back even though that movement is a very small one. Hold for anything between 10-30 seconds. Then lower your elbows and forearms position, unwrap and open your elbows to the starting position. Repeat with the opposite left elbow crossed over the right.

Remember this is a powerful exercise so work at your own level. In this exercise, less is more, so stay within your own comfort and ability level. Not everyone will have the ability to take on that second wrap of the forearms.

Thread the needle
This final exercise is for those who can get on all 4’s (hands and knees). It is a lovely rotation exercise for the upper back whilst also stretching those muscles in the upper back. Use a mat, towel or rug under your knees if you can. Make sure that your hands are placed directly under your shoulders and shoulder-width apart.

Knees are also placed hip-width apart. Keep your neck soft. This exercise is to be done slowly and mindfully for maximal benefit. Take your left hand off the floor and extend the arm upwards, following with your head only if that position is comfortable.

​Then thread your left arm through underneath you in a horizontal direction. Follow with your head and neck. If you are able you can then rest the back of your shoulder on the floor, but it is not compulsory. Hold for 10-20 seconds. Then bring your left arm to an outstretched position in the air, taking it slightly more towards your head than the first movement arc. Again following with your head only if that position is comfortable. Then thread the left arm through and take that arm more towards the right hip in direction and following with your head and neck. Hold for 10-20 seconds. Then bring the left arm back into an outstretched position in the air but this time the arm is stretched upwards in a vertical direction again, before threading the left arm through and taking it closer in the direction of the right shoulder, again following with your head and neck. Hold for 10-20 seconds. Then return to the starting position. Repeat on the other side.

So give these a try and see how you get on.

Disclaimer
These are generalised exercises and may not suit everybody. None of these stretches should cause you any pain. If they do then stop them immediately and contact your practitioner for specific advice.

This last year has seen many challenges, not just avoiding COVID-19, but for many, it has meant working from home, which in itself often has inherent problems. Here at the clinic, we have treated many patients with muscle and joint problems due to people not having ideal workspaces, causing them to develop stiffness in their upper backs and chest.

Often when people are working from home, there can be several issues causing them discomfort, from not having their desk and chair set up correctly as they would have if working in the office. Possibly less space, and in many cases more distractions - for example if there are little people around as was the case in lockdown 1.

Similarly, many of us have had to get used to a plethora of zoom type meetings. All of this makes us more sedentary. Working at computers, and looking at screens for long periods, causes tension not just in our lower backs but in our upper bodies too. Although upper back stiffness, is often a talking point, the pectoral muscles, along the front of the arms and joints on the front of the chest are often forgotten about.

These muscles often shorten and the rib movement at the front becomes stiffer, as does our upper spine. Also, the opening out of our shoulders at the front becomes reduced too. This generally means that we notice aches and pains in the front of the chest and shoulders, not just in the upper back.

To help avoid any of these symptoms there are a few simple tips that might make life more comfortable:
​

• Make some space - clear as much clutter away from your workspace as you can
• Keep well hydrated - drink plenty of fluid, particularly water
• Take frequent breaks - to ensure that you move around and get some movement into your body as a whole, even if it means you listen to some favourite songs and do a jig in the kitchen!
• Check-in with co-workers and friends to help your mental health.
• Make sure you are sitting as comfortably as you can – check out this video on finding your sitting bones
• Lastly, some stretches for your upper back and chest, let them have a little movement, it’ll pay dividends.

We also thought this month we would demonstrate three simple exercises to help those muscles in the front of the chest. For many of you working from home, we’ve taken the opportunity to use a couple of floor positions, as you wouldn’t be able to do these in the office, or maybe you would!

Exercise #1
​Rolled up towel or bed throw longitudinally. Ensure your head is supported with a small pillow and your knees are bent, and place your spine lengthwise along the rolled-up towel/ throw. Place your palms together with outstretched arms then open them out to the sides. Hold for 10 seconds or longer if you wish, then return to your starting position and repeat. Feel that opening out of your chest, it should feel good. Repeat as often as you like and preferably 2-3 times per day if you can.

Exercise #2
Chest openers. Lie on your side with your head supported by a pillow, knees bent up to 90 degrees and stacked on top of each other to support you. Place your palms together with your arms outstretched. Then slowly move your uppermost arm/hand upwards, rotating your upper body to open out the front of your chest, taking your arm as far back as it can comfortably go.

For some of you that might be the floor on the opposite side and your shoulder on that opposite side might also reach the floor. HOWEVER, not everyone is that flexible so, only go as far as you are comfortably able. If you need to place a pillow under the shoulder on the opposite side before you start that is also fine. 

​For many, when performing this exercise, it will also mean that your upper knee might move away from the lower one. That’s OK, just stay within your comfort zone. It is a slow movement. Hold that endpoint for 10 seconds or more, then return slowly to the starting position. Repeat several times and feel that lovely stretch. DON’T FORGET TO REPEAT ON THE OTHER SIDE.

Exercise #3
Pectoral stretch standing. This is the muscle at the front of the chest. Stand close to a door frame or alcove. Place your forearm against the door frame/alcove. Place your foot on the opposite side a short distance in front of the other. Turn your body outwards, away from the door frame/alcove and feel that stretch across the front of your chest.

Hold this for 10 seconds or longer if you so wish, then return to your starting position and repeat. DON’T FORGET TO DO THE OTHER SIDE.

You can also vary the part of the pectoral muscle that you are stretching by changing the angle of your forearm. The higher you place your forearm, with your elbow slightly higher than your shoulder - this stretches the lower fibres of the pectorals. The middle position with your elbow almost parallel with your shoulder – this stretches the middle fibres and the lower your elbow, i.e lower than your shoulder – this stretches the upper fibres of your pectoral muscles.

So give these a try and see how you get on. Next month we will show you some exercises for the upper back, so keep a lookout.

Disclaimer
These are generalised exercises and may not suit everybody. None of these stretches should cause you any pain. If
they do then stop them immediately and contact your practitioner for specific advice.

Obesity is one of the biggest health crises of today. Nearly two-thirds of adults in England are overweight or living with obesity – and 1 in 3 children leave primary school overweight or obese, with obesity-related illnesses costing the NHS £6 billion a year. Obesity increases the risk of developing a whole host of diseases.

Obese people are:

• at increased risk of certain cancers, including being 3 times more likely to develop colon cancer
• more than 2.5 times more likely to develop high blood pressure - a risk factor for heart disease
• 5 times more likely to develop type 2 diabetes

Being overweight also puts people at greater risk of serious illness or death from COVID-19, with the risk growing substantially as body mass index (BMI) increases. Nearly 8% of critically ill patients with COVID-19 in intensive care units have been morbidly obese, compared with 2.9% of the general population.

Take control of your future by losing weight, getting active and adopting a healthier lifestyle.

EAT MORE HEALTHY
Eating a healthy, balanced diet is an important part of maintaining good health and weight, and can help you feel your best. This means eating a wide variety of foods in the right proportions, and consuming the right amount of food and drink to achieve and maintain a healthy body weight. Most people in the UK eat and drink too many calories, too much saturated fat, sugar and salt, and not enough fruit, vegetables, oily fish or fibre.

The NHS Eatwell Guide shows the proportions of the main food groups that form a healthy, balanced diet:

​To find out if you’re a healthy weight for your height, work out your body mass index (BMI).

You can easily check your BMI by using the NHS BMI calculator.

Take action now and start losing weight. Why not download the NHS weight loss guide – a free 12-week diet and exercise plan.

It’s available as an app on the App Store and on Google Play or as a printable PDF