Alcohol is a part of many of our lives. We use it for celebration, for comfort, to socialise, to wind down, to cope. It’s legal, socially acceptable, even encouraged. Yet every year in the UK alcohol-related harm leads to thousands of lives lost, and hundreds of thousands more damaged. The harm goes far beyond those who drink too much, affecting families, communities, and ultimately our whole society.

THE FACTS

• More than 20 people each day dies as a result of the harm caused by alcohol.
• Alcohol is a causal factor in more than 60 medical conditions including liver disease, high blood pressure, depression and seven types of cancer.
• In 2018/19 there were 1.26 million alcohol related hospital admissions in England.
• There are around 600,000 dependent drinkers in the UK, yet less than 1 in 5 receive treatment.
• Around 200,000 children in England live with an alcohol dependent parent or carer.
• Around 1 in 4 people in the UK experience a mental health problem each year and drinking too much or too often can increase our risk.
• In 2017/18, in 39% of violent incidents the victim believed the offender to be under the influence of alcohol.
• Despite drinking the least, the poorest in society suffer the greatest alcohol harm.

AM I DRINKING TOO MUCH?
Knowing how much is too much can be confusing when it comes to alcohol. Most of us feel that we know when we’ve overdone it, but sometimes drinking can creep up on us and we find that we’re drinking more than we would like. For this reason, in January 2016, the UK’s top doctors - chief Medical officers (CMOs), published new ‘low-risk’ drinking guidelines to help give us a steer about how we can minimise the risks associated with drinking and make healthier informed choices about our drinking.

WEEKLY DRINKING GUIDELINES
The guidelines for both men and women state:

• To keep health risks from alcohol to a low level it is safest not to drink more than 14 units a week on a regular basis.
• If you regularly drink as much as 14 units per week, it is best to spread your drinking evenly over 3 or more days. If you have one or two heavy drinking episodes a week, you increase your risks of death from long term illness and from accidents and injuries.
• The risk of developing a range of health problems (including cancers of the mouth, throat and breast) increases the more you drink on a regular basis.
• If you wish to cut down the amount you drink, a good way to help achieve this is to have several drink-free days each week.

ALCOHOL AND YOUR MENTAL HEALTH
Around 1 in 4 people in the UK experience a mental health problem each year and drinking too much or too often can
increase our risk. But many of us are unaware of the link between alcohol and poor mental health. Regular drinking
can mask underlying mental health problems such as anxiety and depression and prevent them from being properly
addressed, or even make them worse.

One of the main problems associated with using alcohol to deal with mental health problems is that regular consumption
of alcohol changes the chemistry of the brain. It decreases the levels of the brain chemical serotonin - a key chemical in
depression. As a result of this depletion, a cyclical process begins where one drinks to relieve depression, which causes
serotonin levels in the brain to be depleted, leading to one feeling even more depressed, and thus necessitating even
more alcohol to then medicate this depression.

LOOK AFTER YOUR MENTAL HEALTH USING MINDFULNESS
Mindfulness has been shown to help with a number of conditions, including stress, anxiety, depression, addictive behaviours such as alcohol or substance misuse and gambling, and physical problems like hypertension, heart disease and chronic pain.

While research is still growing in the area of mindfulness, evidence has suggested the benefit of mindfulness to health and wellbeing, with results showing positive effects on several aspects of whole-person health, including the mind, the brain, the body, and behaviour, as well as a person’s relationships with others.

WHAT IS MINDFULNESS?
Mindfulness is a way of paying attention to the present moment, using techniques like meditation, breathing and yoga. It helps us become more aware of our thoughts and feelings so that, instead of being overwhelmed by them, we’re better able to manage them. How can mindfulness help?

Mindfulness can be used as a tool to manage your well-being and mental health. Some people call mental health ‘emotional health’ or ‘well-being’. We all have times when we feel down, stressed or frightened; most of the time those feelings pass, but sometimes they develop into a more serious problem, and this could happen to any one of us.

It’s important to maintain your mental health, but being mentally healthy doesn’t just mean that you don’t have a mental health problem. With good mental health, you can:

• Make the most of your potential
• Cope with life
• Play a full part in your family, workplace, community and among friends

If you’re worried that you’re drinking too much, there’s support available from the following organisations:

• Alcohol concern
• Al-Anon Family Groups
• Alcoholics Anonymous Great Britain
• Turning Point
• We Are With You
• Action on Addiction

Apart from the challenges Covid-19 will be throwing our way, we must stay wary of the usual winter ailments ready to strike. Here's some good advice to getting through to next spring :0)

Leading a healthy lifestyle is important all year round, but the colder months can often make it more difficult to keep well. Making simple adjustments to your daily routine however can make it easier to stay healthy, helping to protect your body from winter ailments such as the common cold or the flu. This winter we will also need to live with coronavirus, which we know can have more of an impact the older we are.

​The good news is there are lots of things we can do to help keep well in winter.

1. Get a good nights sleep
As many people succumb to coughs and colds during winter, it’s important to help your body fight infection. Sleep helps your body to repair itself so aim for around 6-9 hours sleep, as too little sleep can lower the amount of immune cells we have available to fight off infection.

If you have trouble sleeping at night, avoid heavy meals and too many fluids late at night and try switching to caffeine free drinks, for a few hours before bed. Make sure your bedroom is quiet, dark, and cool, take a warm bath, read, or listen to soothing music to unwind, and turn off screens at least one hour before bedtime.

2. Remember your greens
Green leafy vegetables are packed with vitamins A, C, E and iron all of which support the immune system. Having a diet which is rich in the nutrients that support immune cells to function efficiently enables our bodies to initiate an effective response against infections. Other nutrients which can help support immunity include zinc and selenium.

3. Vitamin D
Vitamin D is important to maintain a healthy body as well as boosting your mood. However in winter your body does not synthesize Vitamin D from the sun due to the Zenith factor. Try including Vitamin D supplements and eating oily fish such as salmon, herring and sardines which are all naturally high in vitamin D.

4. Exercise Regularly
Being physically active not only benefits our physical health, but also our mental health. This help us to manage stress, which otherwise can result in the release of a hormone that suppresses our immune response. Many people are having to spend more time at home than they normally would due to coronavirus restrictions. This can make it harder to stay active and have an effect on our motivation. Public Health England have put together a guide to being active at home with some very simple strength and aerobic exercises with instructions on how to do them including:

5. Make sure to stay warm
By keeping warm, you can help yourself stay well this winter. It’s important to stay protected against a drop in
temperature as cold weather can affect your body’s ability to fight off viruses and infections.

• Up your intake of hot drinks, such as tea and coffee, but to avoid consuming to much caffeine try replacing one or
• two of these a day with caffeine free drinks
• Wear plenty of thin layers rather than one thick one
• Put on a coat, hat, scarf, gloves and warm shoes or boots when you go outside
• Wear clothes made of wool or fleecy synthetic fibres (cotton is only effective if the garment stays dry)
• Wearing bed socks and thermal underwear at night
• Heat your main living room to around 18-21ºC and the rest of the house to at least 16ºC. If you can’t heat all your
• rooms, make sure you keep your living room warm throughout the day and heat your bedroom before going to bed
• A balanced diet will help keep you warm and healthy in the winter. Make sure you and your family eat at least one
• hot meal a day like soup which is nutritious, keeps you warm and is inexpensive to make or buy.

6. Don’t forget to wash your hands!
Germs are often spread through physical contact, keep a bottle of hand sanitizer in your bag or at your desk and use it
regularly.

7. Get the Flu jab
The flu vaccine is a safe and effective vaccine. It’s offered every year on the NHS to help protect people at risk of flu and its complications.

Flu vaccination is important because:

• if you’re at higher risk from coronavirus, you’re also more at risk of problems from flu
• if you get flu and coronavirus at the same time, research shows you’re more likely to be seriously ill
• it will help to reduce pressure on the NHS and social care staff who may be dealing with coronavirus

If you’ve had COVID-19, it’s safe to have the flu vaccine. It’ll be effective at helping to prevent flu.

Visit the NHS.UK for more information on keeping well this winter.

​Unfortunately, anxiety is a feeling that most people experience at some point in their lives. It is a normal and natural reaction to stress or danger. But for some, feeling worried, out of control and fearful is a feeling that never leaves them. Their feelings of anxiety are more constant and can often affect their daily lives. Anxiety disorders are common, with around one in six people experiencing symptoms each week. Anxiety can be experienced in lots of different ways.

Generalised Anxiety Disorder
Generalised anxiety disorder (GAD) is a common anxiety disorder which affects up to five percent of the UK population. It’s a long-term condition that causes you to feel anxious and have regular or uncontrollable worries about many different things in your life. Those with GAD feel anxious most of the time and often find it difficult to remember the last time they felt normal and relaxed. They often wake up feeling worried and stressed and go to bed feeling the same way. It can affect people’s ability to concentrate at work, travel, or even leave the house.

Psychological symptoms of GAD can cause changes to the way you think and feel about things leading to:

• Restlessness
• A sense of dread
• Feeling constantly ‘on edge’
• Difficulty concentrating
• Irritability

Physical GAD symptoms include:  

• Dizziness
• Tiredness
• A fast or irregular heartbeat (heart palpitations)
• Muscle aches
• Trembling or shaking
• Excessive sweating
• A dry mouth
• Shortness of breath
• Headaches
• Feeling sick

Although feeling anxious at times is totally normal, speak with your GP if your anxiety is affecting your daily life or causing you distress.

Social Anxiety Disorder
Social anxiety disorder, or social phobia, is an intense fear or dread of social situations. We all feel nervous before a big event, but for someone with social anxiety, everyday tasks leave them very anxious before, during and afterwards. The disorder affects everyday activities, self-confidence, relationships and work or school life. Those with social phobia may:

• Find it difficult to do things when others are watching, such as eating or speaking
• Worry that other people are watching or judging them
• Fear criticism, avoid eye contact or have low self-esteem
• Have panic attacks when in a situation that makes them feel anxious 
• Dread and avoid everyday activities, such as meeting strangers, starting conversations, talking to people on the phone, working or shopping

Panic Disorder
Those with a panic disorder have regular, sudden panic attacks that feel intense and frightening and they often happen for no apparent reason. Panic attack symptoms can include:

• An overwhelming sense of dread or fear
• Feeling that you might be dying
• Sweating and hot flushes, or chills and shivering
• A dry mouth
• Shortness of breath
• Νausea, dizziness and feeling faint
• Numbness, pins and needles or a tingling sensation in your fingers
• A need to go to the toilet
• Ringing in your ears

The number of panic attacks someone has depends on how serious their condition is. Some have them maybe once or twice a month, while others may have them much more frequently. It’s important to remember that having a panic attack if you’re stressed or overwhelmed by a certain situation doesn’t mean you have a panic disorder. If you have regular and unexpected panic attacks which are then causing you to worry about having more panic attacks, speak with your GP.

Phobias
A phobia is an extreme fear of a particular object, place, situation, feeling or animal (or insect). They’re often linked to a frightening event or stressful situation, but sometimes it’s not always clear why a particular phobia has developed. 

Common phobia examples include:

• Animal (or insect) phobias including spiders, snakes or rodents
• Environmental phobias – like heights and germs
• Situational phobias – such as going to the dentist
• Body phobias – being sick or seeing the sight of blood

Phobia symptoms, just like other anxiety disorders, are different for everyone. Common symptoms include:

• Dizziness
• Nausea
• Sweating
• Heart palpitations
• Shortness of breath
• Shaking
• Being sick

Often those with phobias understand they’re worrying more than they probably should or need to, but they find it difficult to change how they feel. For some, just thinking of their phobia can make them feel anxious and panicky, while others may not experience symptoms until they face what they’re afraid of.

Health Anxiety
Health anxiety or hypochondria is a type of anxiety where a person spends so much time worrying they’re ill, or worrying that they’re going to get ill, that it takes over their life. It’s common for those with health anxiety to:

• Αlways worry about their health
• Constantly check their body for signs of illness, such as lumps or pain
• Rely on those around them for reassurance that they’re not ill
• Worry that their doctor may have missed something
• Obsessively look at health information on the internet or in the media

As anxiety itself can cause symptoms like headaches or a racing heartbeat, those with health anxiety may mistake these for signs of illness. If your health worries are stopping you from leading a normal life, speak to your GP about how you’re feeling.

Obsessive Compulsive Disorder
Obsessive compulsive disorder (OCD) is a common mental health condition where someone has obsessive thoughts and compulsive behaviours. An obsession is a thought or image that you constantly think about that can be difficult to control and ignore. These thoughts can be disturbing, which can make you feel distressed and anxious. A compulsion is something you think about or do to relieve anxiety. It could be saying a phrase in your head repeatedly to calm yourself, or needing to clean yourself or something else. Maybe it’s hoarding things or checking that the front door is locked over and over again.

Those with OCD find it difficult to stop the compulsions as they believe that something bad will happen if they don’t do these things. Just like for people with a phobia, although they may realise that their thinking and behaviour isn’t logical, it can be very hard to stop.

Always speak with your doctor if you’re worried about your mental health. No matter how you’re feeling there’s help and treatment to help you cope. There are also support groups available, including Anxiety UK and Mind, which provide help and advice for anyone experiencing a mental health problem.
​

Jane:
Allotments plots have been snapped up amid the coronavirus pandemic as people seek solace during the lockdown, that’s been a familiar headline. At this time of year, with raspberries, gooseberries, currants, new potatoes and other goodies ripening and making it to the table, which taste fabulous when you’ve grown your own.

People more than ever have been looking to take on allotments during the lockdown. Many plot holders will be even more insufferable this year  with so much more time to spend as they’ve been furloughed. Similarly allotments have been open throughout lock down, designated as a safe space for daily exercise, and for those with children an open space has probably been a lifeline.

We made a few mistakes, some stones were ever so slightly a little crooked, but hey, it's all my own work :0)

​I have plenty more work to do such as planting out the numerous new beds (from all the soil from leveling), with some some being raised. I even used the crate the slabs were delivered in, and some spare fence feather boards to make a raised herb garden - the cat found the last one too convenient for... well you don't want to know.

So while I've found the lock down restrictions most frustrating - as of August I still can't resume face-to-face teaching, I have at least found a new purpose in life. My garden, while not complete, is looking so much better. We can now sit out on our new patio furniture and get a different view point of our house. I've since installed garden lights, laid a concrete path, planted out a rock garden and have plans to learn more skills :0)

So for me, 2020, while extremely challenging professionally, has not been a complete waste. 

An estimated 500 million cats are thought to be frolicking in neighbours’ gardens across the world. Owning a cat has been shown to improve mental health and to relieve stress, anxiety and depression.
However in these unusual times of COVID19 not only has it been a difficult and unsettling few months for us, but also for our fury felines.

Cats are believed to be typically fairly independent animals, but this will vary between breeds of cats and individuals. Cats are very much creatures of habit (much like ourselves) and they can struggle with changes in routine.

Imagine what some cats must have felt when at the beginning of lock down; suddenly the house was full and noisy with humans being around all day. In some cases people have noticed that their cat had ‘gone missing’ as they struggle to cope with the sudden changes.

It is important that cats have the option to take themselves off to a quiet place where they are left undisturbed, or get up high and hide, so providing them with lots of options will help them feel safer. 

This scenario was so true of our cats; Luna, our little Burmilla had a crisis with her inflammatory bowel disease and needed veterinary intervention. However as a result of that and the lock down changes she also developed cystitis, which is often a stress reaction in cats, and she would be found tucked away behind some bit of furniture.
 
However the story does not end there as cats become increasingly attached to their owners as they start adjusting to the extra time spent together with their human family. This may result in more cats suffering from separation anxiety, once the lockdown is over and their humans start to return to work / school, etc,. The sudden increase in separation might be confusing and disorientating for these cats. Whether they are left alone for just a few hours or for longer periods. Separation anxiety can vary greatly in its severity and intensity and can be a real problem for some cats and their owners. Certain breeds of cat – usually the more exotic breeds such as Siamese and Burmese as well as house cats – may become far more bonded with their owners and therefore are more likely to suffer from separation anxiety.

Signs of anxiety in cats
While the symptoms of separation anxiety may differ from cat to cat, there are often some common symptoms that are displayed.

Cats suffering from separation anxiety might start spraying around the house, which is a common sign of stress.
You might notice that your cat constantly wants attention and meows if you’re not giving her enough. This may be a sign of over-dependence and may mean that your cat is distressed when you are not at home. Stressed cats can also sometimes over groom, or under groom.
In the case of our five cats, we had a situation where Luna started to regain her dominance as her inflammatory bowel problems improved. This coincided with us starting to spend more time away from the house as we prepared to return to clinic / office, etc., resulting in both a bit of spraying in a couple of places round the house and Percy meowing for attention.

​How to help reduce the likelihood of separation anxiety after lockdown restrictions are lifted

​Although every animal’s journey will be different, the end goal is the same – to change the relationship with the owner so that the animal is not so dependent on them.

There are several things a pet behaviourist might suggest:

• Look at your cat’s environment to make sure she has lots to do to enrich her life. A bored cat is more likely to look to her owner for stimulation. Cats like to be in control and one with a cat flap, with the freedom to come and go at will, may be less likely to suffer from separation anxiety.
• If there is more than one of you get other family members involved in caring for your cat, eg, feeding, playing, etc. Teach your cat that he/she can have these things from a variety of people to ease her reliance on you.
• Pheromone sprays and plug-ins, which are a man-made version of the substance a cat deposits when she rubs her cheek on your leg or furniture, can help in the home to relax an anxious pet.
• In a severely anxious cat, medication from the vet might be necessary to relax them enough so that they can learn it’s OK to not always be with their owner.
• Rather than give your cat attention every time she approaches you for a stroke, think about playing with her or getting a puzzle toy to put her food in. These are balls with holes in that you fill with kibble, which drops out as the cat plays with it.

The most important thing to remember with any anxious pet is that you need to be patient and understand that your cat is in distress. We must also remember than the coronavirus has not only changed the way we are living, but also the lives and routines of our pets too and that cats are incredibly intuitive and pick up on our own stress and anxiety. Whatever you do, never punish your pet for stress-related behaviour, such as scratching or spraying – it will only make the problem much worse!  In our case I am pleased to report with the help of pheromone diffusers, lots of encouragement, play and activities set up in house and garden our little monsters are returning to their normal selves.

Tips to Improve Your Posture
In Part One of our ‘Benefits of Good Posture’ we looked at how improving your posture can make a big difference to your health and well-being. So now we come to the big question: how do you go about improving your posture?
​
The good news is you can do it while going about your normal daily activities, and not have to set aside time for posture correction exercises. And if you need a little more motivation… good posture is NOT about trying to sit and stand straight. Achieving a good posture is about doing LESS – yes, you read that right. A natural, poised person uses less effort than either a slouched body, or one attempting to ‘do good posture’. 

Let’s take a top-down approach.

1. Head Position
Imagine a tower of wooden blocks with a larger block sitting on top. To balance the tower, the large block will have to sit centred over the others. In this position the tower supports the extra weight easily. But should you move the top block by just a small amount, the tower will topple over. 

How does this relate to your posture?

The average head weighs 8 lbs (3.6 kg). If your head is thrust forward while using your tablet or phone, it effectively becomes much heavier and will pull your body out of shape. 
So where should your head sit?

​Try this. 

​a) Place your fingers in your ears. In between is roughly where your head sits on your spine – yes, that’s much higher than most people think.
b) Now tilt your head up and down from this point without the neck moving.
c) Now turn left and right, again without twisting the neck.
This is where your head should sit. You can also imagine a seal balancing a ball on its nose! When in this position, the weight of the head is supported nicely by the spine and can help to correct a head forward posture and other excessive spinal curves.

But note – don’t stiffen your neck or pull your head back – just let it sit and balance on your spine. If done correctly, you should feel a little lighter and use less effort to sit, stand, walk and run. For many, addressing the balance of the head on the spine is sufficient to correct everything below, hence, ‘as above, so below.’

2. Shoulders/ Upper back
If you have a head-forward posture, your shoulders will invariable become rounded – not a good look, eh. In addition to what we’ve done in Step 1, visualise lifting your arms to the sides and widening across your back. This should give you the sense of releasing up the front of your body and bring your shoulders back by letting go of the tension pulling you down. This can be done from any position, and also have the benefit of freeing up your breathing.

3. Lower Back
For many, the lower back is a problematic area due to excessive stresses placed upon the muscles. It’s also where most people try to straighten to improve their sitting and standing posture. But this is not the most efficient use of your body.
​
When sitting, rock back a little on your ‘sit bones’ – see below, use the procedure in Step 2 with your shoulders, and relax your lower back. This will bring your head and upper body to sit nicely over the lower spine. If you add tension to the lower back to ‘sit up straight’, these muscles will quickly fatigue and lead to the familiar aches and pains. The same can be applied to standing – more in a moment.

4. Pelvis and Legs
At the base of your pelvis are two bones known as ‘sitting bones’. When sitting, imagine these as your feet and feel the support from the chair. You can also tilt forward and back on these while maintaining a neutral spine to get a sense of the relationship between your pelvis and back. Avoid collapsing in the lower back and maintain an upright (and effortless) posture by including the tip from Step 2.

When standing, remember you stand on your legs, and not with them. This allows you to release your lower back and appreciate your torso (back and pelvis) balances and your legs.

5. Feet
And last of all, we come to the feet. With 26 bones in each, the foot is a complex bit of kit and, as any podiatrist will tell you, any problems here will influence your posture, balance and led to numerous aches and pains. You can find out more about podiatry here, but for our purposes I’ll keep it simple for now. 

You have three weight-bearing points on your feet: one under the heel, one just up from the big toe, and the other from the little toe. Stand and move slightly, either forward and back, or rotate to feel the ‘tripod’ beneath each foot. Check if you’re evenly balanced over these points and run back through Steps 1 to 4 quickly. Now imagine a piece of string attached the top of your head gently pulling you up. Avoid stiffening and ‘release up’. 

Conclusion
Good posture doesn't have to be hard work. You have reflexes to balance, position and move your body. Poor habits built up over years of slouching at desks, in cars, and on sofas, prevent them from doing their job. By releasing undue, habitual tension allows your reflexes to function again.

Good posture should be natural, require no effort to achieve, free up your movement and give you a sense of lightness and ease. You had it as a young child and you didn’t have to ‘do it’ back then.

Posted by Roy Palmer, our teacher of The Alexander Technique at the centre.

Sarah Massey, one of our physiotherapists, shares her story about coping with Post-Viral Fatigue.​

My Experience of having Post-Viral Fatigue (PVF)
In 2007 I was juggling a lot of factors in my life. I had been using my annual leave to complete a university course and was running on empty. I then came down with laryngitis and found I that although I recovered from the infection with antibiotics, I could not recover my energy. I tried to return to work several times unsuccessfully.

I had a wonderful G.P at the time whose daughter had suffered and recovered from ME. Her insight guided me through ruling out other conditions such as Lyme’s disease. I was referred to the NHS PVF/ME team who diagnosed and assisted me in the management of this condition. I undertook a CBT course which assisted me in pacing and graded exercise. The management of PVF was a slow marathon effort. Traditional Acupuncture also assisted my energy levels greatly in the first few months of recovery.

How it has helped me as a practitioner
I hope my experience has made me more empathetic to others going through a similar post viral situation.  I found it helpful to have clinicians accessible to walk the walk with me. There are many factors to PVF and therefore different clinicians maybe involved from your G.P. to dieticians and occupational therapists.  You may require a specialist therapist or nurse to advise on breathlessness. I have worked alongside pain clinic and spinal consultants in the NHS and frequently receive referrals from these doctors, to assist patients in pain and activity management.

How I can help others
Whilst we are working remotely, I can use a secure video-link or the telephone to consult with you.
I can advise you on activity management and relaxation. I use pacing charts and I am qualified to give you graded rehabilitation exercises. These can be sent out in the post or via email.

Physiotherapists and Osteopaths can advise on acupressure; TENS machines and other home self- help tools to help address the muscle pains.

Once back in clinic, we will often use Traditional Acupuncture for sore muscles and to enhance energy and wellbeing. We also can apply manual therapies to release restrictions which can occur.

What you can do to help yourself

• Please refer to the leaflet on the ME Association's website for further advice for post-viral fatigue, specifically following corona virus infection. It is a good starting point for advice on sleep, medication and financial support.
• The leaflet advises speaking to your G.P. first if your post-infectious fatigue is continuing beyond 4 weeks.
• The ME society have a phone line which is open every day of the year – 0844 576 5326
• Consider a daily journal.

Post by Sarah Massey Bsc  (Hons) Physiotherapy.

During these times of lockdown and self isolation it is really important to maintain an activity level that will help maintain and improve both your physical and mental well being.

The Chartered Society of Physiotherapists have adapted a simple set of exercises for older people that can help you improve your strength and mental health, and these exercises can be done in the  comfort of your own home.

Here is the video, but ensure you read all the enclosed guidance before you begin. If you need any further information or help then please contact us.

​Posted by Chris Shannon, our Consultant Musculoskeletal Physiotherapist .

PART ONE

Good posture has always been a thing that your parents nagged you about as a child… at least mine did! However as an Osteopath I’m seeing all sorts of posture all day everyday…. Well except for this current lock down period!

Why posture is important, well here’s why…

Either sitting properly or standing and walking properly helps you keep your body healthy. Believe it or not it’s not just a thing of the past with people walking around with books on their head like my grandmother was taught, or military commands of ‘chest out shoulders back’. When we have good position it optimises all sorts of other physiological changes in the body… by that I mean that the body systems was all work much better.

Here’s what it does…

1. Lower Back relief
Your body is designed to stand in a “neutral” position in which your pelvis, head, and torso are in a stacked position but with ease. Head poked forwards, tilted hips, and overly curved spines puts much stress on muscles, ligaments, nerves and connective tissues (fascia) all of which means that these structures become used in ways they aren’t designed to endure. Similarly over long period of time this stress can cause the joints to become stiff and compressed and irritable resulting in pain – usually in your back. When you have good posture, you use all these structures effectively to support your spine properly. Believe it or not spines like movement so one things that they don’t like is to be held rigid. Standing and sitting with good posture uses your muscles in the way they were designed, so your body – especially your back – feels better.

2. Better breathing
For me the most obvious one is better breathing. Research shows that poor posture negatively affects your ability to breathe deeply and fill your lungs. If you’re slouching you are shortens the muscles at the front of your body and compressing your lungs and diaphragm which reduces your ability to breathe in fully. If you’re sitting and standing taller your lungs have more room to expand and may actually improve your ability to bring in good old oxygen by as much as 30%..Try this…..hunch over and curl your shoulders in… now try and take a deep breathe in. What does it feel like, did you feel like you could breathe in deeply and open the front on the chest well. Probably not. This type of curled forward or Kyphotic posture makes it very hard for the lungs to expand as it’s being restricted by your rib cage.  Equally if your chin is dragging your head forwards too, it makes it even harder for the front of the chest to expand.

3. Reduced headaches
Slouching and drooping of your shoulders can create unnecessary tension across the upper back and shoulders that contributes to headaches. Also those people whose chin leads the head forwards will also place some considerable strain on the back of their neck, particularly the upper neck creating a chronic overuses picture which can lead to headaches. Such forward head posture can increase the loading and compressive forces in the neck area from 10lb for people with good posture to 60lbs for people with poor posture.

4. Increased energy levels
When all of our structures controlling posture are working correctly we become more efficient and therefore less fatigued. There are different types of muscles, for posture we use our ‘slow twitch’ muscles i.e. our postural muscles as they are designed to work at a lower level for longer, hours even which is just what they do when they support you in a range of different postures all day every day. The ‘fast twitch’ muscles are the ones we call prime movers and are designed to contract at force so things like the biceps muscle used when lifting up a kettle or a weight in your hand etc. However these work maximally for short periods of time. When posture is poor and the postural muscles are weak and become overused the fast twitch muscles take over, however they struggle to keep working all day and fatigue quickly causing pain tightness and even muscle spasm. So it’s all about good posture… slow and steady like the turtle and the hare!

5. Improved mood
Your posture affects your mood. Think of how a person looks when they’re depressed – slouched and slumped with shoulders that hunch and a head that hangs. When you feel relaxed and happy, you naturally find an upright, open posture. If you’re feeling down, stand up, pull your shoulders back, and lift your face, you’re more likely to see somebody smiling at you!

6. Better digestion and circulation
When you have good posture, your vital organs will work better.  Both your chest and organs in your tummy have more space and can work better facilitating the free flow of food and digestive juices and blood flow. A slouched posture inhibits the normal activity of your gastrointestinal system, which makes you vulnerable to digestive distress – including constipation and GERD and impedes the natural blood flow making circulation less effective.

7. Super self-confidence
When you stand up tall, you have a presence that’s noticed by others. You look confident, self-assured, and poised. Slouching and slumping communicates a sad demeanor and a lack of self-esteem. So make a point of checking in on your posture especially before an important event or meeting!

8. Greater function as you age
Your posture affects how your body ages. If you stand or sit with poor posture, it causes stress on your soft tissues such as muscles ligaments and in particular at your joints – which can make you feel achy and stiff as you age. Good posture throughout a lifetime can keep you feeling mobile as you get older. As an added bonus, you also look younger.

9. Reduced the risk of falls.
Those people who are constantly slumping forward and looking at the ground especially when walking are more likely  fall as they their centre of gravity is much further forward and everything is working inefficiently. A good posture means that all the postural muscles in your body are functioning well, and your centre of gravity is good, and you are likely to have better balance.

10. Improved concentration
Good posture can play a role in comes improved oxygen flow and circulation which positively affects your brain. This is nerve cells in your brain appreciate the nutrients that come with increased circulation that’s facilitated by good posture too.

11. Look skinnier
Good posture can make you look taller and thinner. Poor posture can create the appearance of a pot belly and a thicker middle. Stand or sit up tall, and lengthen your frame – the pounds distribute more evenly and make you look more slender……What’s not to like… Bonus!

So in PART TWO we’ll look at tips to help you with improving your posture! Watch this space

During the festive season, we eat much richer food, drink more alcohol and are generally less active. This period can be stressful from many perspectives, financial, time management and socially. The results often leave people feeling tired, grumpy, bloated, sluggish and stressed. Now Christmas is over, we head into the dreary long month of January - long nights, dark mornings, cold days and New Year’s resolutions are hard to keep.

However, one of the most simple things that you can do to help combat those January blues and fight off depression is to exercise. Exercise improves mood through increasing brain serotonin (an important neurotransmitter). The good news is that it doesn’t have to mean getting hot and sweaty – a brisk walk is perfect!

Thirty minutes of brisk walking a day could also help tackle the January bulge. If you want to pick up the pace you can always use Nordic walking poles. They’ll not only support you and make walking easier, but it will allow you to pick up the pace and work that cardiovascular system a little harder. 

Walking is a great way to combine a workout with an enjoyable activity with many benefits. It is a relatively injury-free way to burn up calories and get into shape. With regular walking you reduce the risk of high blood pressure, heart disease, strokes, type 2 diabetes and can even help relieve and prevent constipation. It is also a weight-bearing exercise so it will strengthen your bones and offset conditions such as osteoporosis. However, it’s really important to have a relaxed, upright walking style to prevent aches and pain.

Below are several tips you may like to consider when heading off on a winter walk:

• Make sure you wear waterproof shoes or boots with a good grip. Avoid those with smooth soles and heels.
• Slow the pace down - use a wider/penguin like gait in snow and ice. Spreading your feet out slightly while walking on ice increases your centre of gravity.
• When snowy or icy stay on designated walkways - as they are more likely to be cleared, taking shortcuts over snow piles and other frozen areas can be hazardous.
• Look for, and avoid slippery surfaces - assume that all wet, dark areas on pavements are slippery and icy and approach with caution.
• Allow extra time - pay attention and don’t rush. Most accidents occur due to inattention or being in a hurry.
• Always look - for trip hazards or obstructions in the path of travel.
• Avoid walking in the dark, and if you need to take a good torch, just be mindful that even torches cast shadows.

​If you are setting out on a long walk on uneven terrain and you have any back or leg injuries then make sure you get yourself checked by a manual therapist, such as an osteopath or physio or check with your GP. There are times when walking boots are not always appropriate for your injuries, such as a chronic achilles injury which doesn’t always tolerate stiff heavy walking boots when used on uneven surfaces.

Walk safely and enjoy you walk!
​
If you would like further information on the benefits of regular exercise, please give us a call on 01480 455221.