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.
 

​Paget’s Awareness Day, is an opportunity to raise the profile of Paget’s Disease of Bone and the 11th of January 2020 is the anniversary of the birth of Sir James Paget, who first identified the condition in the 19th century.
 
Paget’s disease of bone disrupts the normal cycle of bone renewal, causing bones to become weakened and possibly deformed. Paget’s is rare in people under 40 but becomes increasingly more common with age. In the UK, it has been estimated that about 2–3 people in 100 over the age of 50 have Paget’s disease in some part of their skeleton, but it may not cause any symptoms and often goes unnoticed. Paget’s is most common in white people, although it can occur in any race.
 
Paget’s disease of bone can affect just one bone or several bones. Commonly affected areas include the:

• thigh bones
• shin bones
• pelvis
• spine
• skull

Symptoms can include:

• constant, dull or aching bones
• joint pain, stiffness and swelling
• a shooting pain that travels along or across the body
• numbness and tingling
• loss of movement in part of the body
• the affected area may also feel warm
• symptoms can be worse at night

  
Paget’s disease of bone can also cause a range of other problems, including: 

• fragile bones that are more likely to break
• deformities in affected bones, such as curved legs (bow legs) or a curved spine (scoliosis)
• hearing loss, headaches, vertigo (a spinning sensation) and tinnitus (a noise in your ears) – these may occur if the skull is affected
• too much calcium in the blood
• heart problems

 
Causes of Paget’s disease of bone
Bone cells regenerate in a similar way to skin – old bone is removed and replaced by new bone. This is known as bone remodelling. Two cells are responsible for this:

• osteoclasts – cells that absorb old bone
• osteoblasts – cells that make new bone

 
In Paget’s disease of bone, something goes wrong with the osteoclast cells and they start to absorb bone at a much faster rate than usual. The osteoblasts then try to produce new bone more quickly, but the new bone is larger and weaker than normal.
 
It’s not clear what triggers this, but you’re at a higher risk if you have a family history of Paget’s disease of bone. You may inherit a genetic fault that means you’re much more likely to develop the condition.
 
TREATMENT OF Paget’s disease of bone
There’s currently no cure for Paget’s disease of bone, but treatment can help relieve the symptoms. Paget’s disease is often treated with a group of drugs called bisphosphonates. These drugs are often used in the treatment of osteoporosis but at a different dose and for a different length of time. They work by damping down the overactive renewal and repair process, which in Paget’s disease is much faster than normal. These drugs act mainly on the osteoclasts (the cells that break down old bone) to slow down the rapid bone turnover. Drugs in this group include:

Painkillers
Over-the-counter painkillers such as paracetamol and ibuprofen can help relieve pain caused by Paget’s disease of bone. Make sure you read the packet or leaflet before taking painkillers, to check whether they’re suitable for you and to find out how much to take. If these do not help reduce your pain, your GP can prescribe more powerful painkillers.
 
Complementary therapies
Some people with Paget’s disease benefit from complementary therapies such as physiotherapy or occupational therapy. A therapy assessment, generally by a physiotherapist, can be very helpful. They can, for example, identify whether one of your legs has become shorter because your thigh and shin bones have become curved. In this case, a built-up insole in your shoes can reduce any feelings of lopsidedness.
 
Physiotherapists can also give you exercises that help to reduce pain, improve muscle-strength and movement, while an occupational therapist can offer you advice on walking aids and other aspects of daily living.
 
The physiotherapists here at the Centre are fully qualified practitioners with a wealth of experience. Read more about physiotherapy here. To book an appointment please call us on (01480) 455 221.
 
Devices that reduce the weight placed on the affected bones may also help, such as: 

• a walking stick or frame
• orthotics – insoles made of plastic that fit inside your shoe to help support your feet
• braces that support the spine in the correct position
• Some therapists also use treatments such as transcutaneous electrical nerve stimulation (TENS) – a method of pain relief involving the use of a mild electrical current. The scientific evidence for TENS is not strong, but some people find it helpful.

Surgery
Surgery is usually only needed if further problems develop, such as fractures, deformities or severe osteoarthritis.
 
Diet and nutrition
Calcium and vitamin D help keep your bones healthy. If you have Paget’s disease of bone, it’s important to ensure you get enough of these.
 
You get calcium from your diet. It’s found in foods such as: 

• dairy foods – such as milk and cheese
• green leafy vegetables – such as broccoli and cabbage
• soya beans, soya drinks with added calcium and tofu

 
You get most of your vitamin D from sunlight, although it’s also found in some foods such as oily fish.
Sometimes your GP may suggest taking extra calcium and/or vitamin D supplements to ensure you’re getting enough.
 
To find out more about Paget’s Disease of Bone, visit their website.
 

Understanding Stress
Everyone feels stressed sometimes. Stress is caused by our body's reaction to feeling threatened or under pressure. We all have different ways of reacting to pressure, and your comfortable level may be higher or lower than others around you. In the right situations, a little bit of pressure can be motivating, and can help us meet the demands of home, work and family life. But if we have too much stress for too long, we can find it hard to deal with.

Stress can make you feel anxious and irritable, and it can affect your self-esteem.

You might also notice that:

• your thoughts may race
• you may worry constantly
• you lose your temper more easily, drink more alcohol or act unreasonably
• sometimes your first clues about feeling stressed are physical signs, like tiredness, headaches or an upset stomach

​For many of us stress passes, but if it doesn't go away and you're feeling overwhelmed, life can feel very difficult.
The ‘Top Ten Stress Busting Tips’ below should help, but if you have been experiencing stress for some time and it's affecting your daily life or causing you distress, you should consider seeking further support.
​

​Top Ten Stress Busting Tips

1. Learn to manage your time more effectively
We waste a lot of time doing unimportant tasks, especially when stressed, so prioritise your day and do the important jobs first. The unimportant ones can wait, and often they will disappear completely leaving you time to do other things. Also, do not put off the unpleasant tasks – avoidance causes a great deal of stress. Give unpleasant tasks a high priority and do them first.

2. Know your limitations and do not take on too much
We can cause ourselves a great deal of stress because we do not want to let people down. We then end up doing more than we should. Learn to delegate effectively and be assertive so that you can say ‘No’ without upsetting or offending.

3. Find out what causes you stress
Take time to discover what is worrying you and try to change your thoughts and behaviour to reduce it. A stress assessment can help you to fully understand the causes, the implications to your health and how to manage, cope and make necessary changes.

4. Avoid unnecessary conflict
Do not be too argumentative. Is it really worth the stress? Look for win - win situations. Look for a resolution to a dispute where both parties can achieve a positive outcome. Find out what the real cause of the problem is and deal with it.

5. Accept the things you cannot change
Changing a difficult situation is not always possible. If this proves to be the case, recognise and accept things as they are and concentrate on all that you do have control over. Managing change effectively is essential or else performance will be reduced.

6. Take time out to relax and recharge your batteries
You will perform more effectively during work if you regularly take a short 10 / 15 minute break, easily making up the time you used relaxing. Alongside this, at least one annual break of at least 10-14 continuous days is recommended.

7. Find time to meet friends
Friends can ease work troubles and help us see things in a different way. The activities we engage in with friends help us relax and we will often have a good laugh. It boosts the immune system that is often depleted during stress.

8. Try to see things differently, develop a positive thinking style
If something is concerning you, try to see it differently. Talk over your problem with somebody before it gets out of proportion. Often, talking to a friend/colleague/family member will help you see things from a different and less stressful perspective. You may also need to consider professional help in order to achieve the desired outcome and prevent ill health and / or burnout.

9. Avoid alcohol, nicotine and caffeine as coping mechanisms
Long term, these faulty coping mechanisms will just add to the problem. For example, caffeine and nicotine are stimulants – too much and the body reacts to this with the stress response increasing or even causing anxiety symptoms. Alcohol is a depressant!

10. Adopt a healthy lifestyle
If we eat a healthy diet, exercise regularly and ensure we get adequate sleep and rest, our body is better able to cope with stress should it occur. If this is not the case, then this may be a warning sign so don’t ignore it.

Engaging in some form of physical activity may help you by working off the biochemical and physical changes that occur within your body due to stress. Relaxation also helps your body return to its normal healthy state. There are a number of relaxation techniques and complimentary therapies that may be helpful in the physical manifestation of stress including breathing exercises, Mindfulness, The Alexander Technique and Acupuncture.
​

The 60 Second Tranquilliser

This is a quick and easy breathing technique to bring about rapid relief when needed. 

Using positive thoughts will activate the parasympathetic nervous system and help you to switch off your fight/flight reaction. It is the perfect solution to rapidly calm nerves, focus the mind and help you to think more clearly. 

You can use this simple and powerful exercise at any time when you feel worried, tense, nervous or anxious. 

The benefit of this exercise is that it can be done anywhere and at any time. This can be done either sitting down or standing up; you may close your eyes if it is safe to do so or if you prefer keep them open. 

• Say firmly but silently to yourself – “TAKE CONTROL”.
• Repeat – “I CAN DO ANYTHING I WANT TO” and breath out slowly.
• Slowly breathe in through your nose and then out through pursed lips, allowing the abdomen to soften and rise on the in breath then deflate and return to normal on the out breath.  
• PAUSE
• Slowly repeat this for 6-8 breaths over the minute with the breath out being slightly longer than the breath in.
• Say to yourself each time – “I AM BREATHING IN PEACE & BLOWING AWAY TENSION”.  
• Each time you breathe out, make sure you relax your face, jaw, shoulders and hands.
• If your symptoms persist, repeat this technique for 3-5 minutes until you feel calm and relaxed.

ABDOMINAL BREATHING REVERSES AND HELPS CONTROL WORRY, TENSION, STRESS, ANXIETY AND PANIC. 

REMEMBER - IF YOU ARE RELAXED – YOU CAN’T BE TENSE!
​

The Alexander Technique
How you react to a situation is based on how you assess that situation. For example, two people can do exactly the same job, yet while one may find the tight deadlines stressful, the other may thrive on the adrenalin rush and love their work. People under stress often say they feel ‘thing are running away from them’, or ‘life is too fast’, or ‘they don’t have time to think.’

Learning the Alexander Technique can help you take control and assess a situation before you react. The practical techniques will get you into the moment, also known as ‘being in the now’. When we are focused and living in the moment, we appear to have more time to think and have the ability to choose how we respond to each situation we find ourselves in. Events don’t appear to get ahead of us, we think more clearly and can ultimately prevent excess adrenalin flooding our system.

Remember... stress is your reaction to a situation, not the situation itself.

How Acupuncture Can Help
Stress is a common complaint cited by acupuncture patients, with a variety of possible associated symptoms. The most prevalent of these is anxiety. However other conditions that stressed people frequently talk about are such as back pain, chronic pain, depression, headache, insomnia, migraines and neck pain.

There is little clinical research on stress per se apart from the above conditions. One study found that traditional acupuncture is just as effective as talking therapies and more effective than drugs for depression.

In general, acupuncture is believed to stimulate the nervous system and cause the release of neuro-chemical messenger molecules. The resulting biochemical changes influence the body's homeostatic mechanisms, thus promoting physical and emotional well-being. Stimulation of certain acupuncture points has been shown to affect areas of the brain that are known to reduce sensitivity to pain and stress.

Acupuncture for back and neck pain is thought to provide pain relief stimulating nerves located in muscles and other tissues, releasing endorphins and other substances in the nervous / hormonal system. It is believed to reduce inflammation by releasing vascular and immuno-modulatory factors, and also improving muscle stiffness and joint mobility - by increasing local micro-circulation.

For more information about stress or other conditions and how acupuncture can help, please see the British Acupuncture Council.

Our acupuncturists here at the Centre also happy to discuss with you any issues that you may have. For more information please see our page on acupuncture.

Winter is fast approaching and so the cold and flu season is starting to rear its ugly head. But while there is no ‘cure’ for the common cold or flu virus, did you know up to 48% of the population will visit their doctor expecting to be subscribed antibiotics for cold and flu symptoms, even though they won’t work!

Save yourself a trip to your GP and treat the symptoms with some practical self-help measures and over-the-counter (OTC) medicines (sold without a prescription).

Speak to your pharmacist first for advice on what is best for you. 3 out of 4 people don’t realise that pharmacists train for 5 years so they really can help you to ‘treat yourself better’.

You can visit www.treatyourselfbetter.co.uk for a day-by-day guide to cold and flu symptoms and self-treatment.

Antibiotics And Why They Don't Help Common Winter Ailments

Antibiotics have no effect on viral infections such as the common cold because they are only effective at treating bacterial infections. Through misuse and overuse, they are losing their effectiveness at an alarming rate, making antibiotics resistance one of the most significant emerging public health threats today. 

Antibiotics have been around since the 1920s. Prior to that, people would often die from bacterial infections, for which there were no effective treatments. Once the power of antibiotic treatments became clear, they were used extensively for decades without realising the consequences of overuse and misuse. This included being used to treat illnesses that patients would have been able to overcome by themselves, or even to treat conditions that cannot be helped with antibiotics. Sir Alexander Fleming, the discoverer of penicillin, had already warned as long ago as 1936 that misuse of penicillin could give rise to resistance.

Antibiotic resistance is caused when bacteria in our bodies begins to fight against antibiotics and can be lethal when we gain an infection. The rise of so-called antibiotic resistant superbugs has had health experts predicting that the problem could become bigger than cancer.

A bacterial population can double in size approximately every 20 minutes, so they can produce large populations in a very short time. According to Darwin’s theory of natural selection and survival of the fittest, bacteria can become resistant to antibiotics in a very short space of time. As a consequence they are able to evade being killed by antibiotics very quickly. Consequently many of the antibiotics we rely upon are ineffective, and people are once again dying due to simple infections.
​

What Can We Do About Antibiotic Resistance?​

Overcoming the threat of antibiotic resistance requires cooperation between patients, the general public, healthcare providers, farmers and policy makers around the world. It may feel like a huge task, but there are some very simple ways that each of us can help stop this global problem.

There are lots of simple things we can all do to try to and prevent the spread of antibiotic resistance:

• Wash your hands properly using soap regularly (antibacterial soap is probably no better than general purpose soaps, so don’t let the lack of one put you off!)
• Cover your mouth with a tissue when sneezing or coughing and dispose of the tissue immediately – if you don’t have time, cough into the crook of your elbow (don’t cough into your hand or keep a hanky in your pocket!)
• If your symptoms are mild (e.g. sore throat), give your body time to clear the infection naturally before visiting your GP – for a chest infection, this could be up to three weeks
• Don’t ask your doctor for antibiotics if you have a cold or the flu, or any other viral or fungal infections – and trust them if they say antibiotics will not work for your illness.
• Speak to your pharmacist first for advice on what is best for you. 3 out of 4 people don’t realise that pharmacists train for 5 years so they really can help you to ‘treat yourself better’. Visit www.treatyourselfbetter.co.uk for your day by day guide to cold and flu symptoms and self-treatment.
• Take antibiotics exactly as prescribed by your healthcare provider and keep taking them for as long as they are prescribed for, even if your symptoms clear up sooner
• Never borrow antibiotics or give them away to someone else, even if their symptoms are the same as yours
• Dispose of any old antibiotics properly (e.g. at a pharmacy)

You can find out more about Antibiotic overuse at http://www.antibioticresearch.org.uk

I see many golfers in my practice suffering from back pain. In this article we’ll look at one simple technique to help reduce stressing your back while swinging. Yes, there are exercises to condition your body for golf, but unfortunately, stronger muscles don’t necessary result in better technique.

A golfer at the top of their game is a beautiful sight, as science, art and skill combine to achieve what logically appears almost impossible. A thought creates a chemical reaction, translates into a billion electrical pulses, activates around 700 muscles and 206 bones to perform a miracle of coordination, organisation and implementation to achieve an expectation. If you catalogued each and every single action in this brief moment it would take months, but you can do it in a second. When it works well, it feels so simple, easy and immensely satisfying. When it doesn’t, it seems like each part of your body is doing its own thing in conflict with every other part.

If the ball doesn’t go where you intended, forget it about, you’ll have another shot to put things right shortly. But if your back goes out, then it’s game over for the day, or worse, for much longer.

So why the difference? What works so well one moment and not the next?

It only takes a tiny amount of inappropriate activity in one seemingly insignificant muscle to upset your coordination, that in turn, places stress on another muscle that is not up to the job. Unfortunately, the majority of us don’t have the degree of sensitivity or self-awareness to notice the small differences from one shot to the next that affects coordination.

Let’s look at one of the many variables that can affect your swing and potentially strain the back.

Do you clench your jaw just before you swing? Would you notice? It’s probably not on your list of things to do, but I see many golfers doing it in preparation. Does it matter? If you unknowingly do this to prepare, it changes the dynamics of your swing. I say ‘unknowingly’ because it could well be clenching your jaw has become a habit. If it’s a habit, you won’t know you’re doing it, and therefore you can’t control it.

Tightening the jaw stiffens the neck. Neck muscles are hugely influential in coordination, so even the slightest tension can compromise movement – just like applying the handbrake before driving.

Try this. Relax your jaw and face, feel the release flow down your neck, shoulders, into your hands, down the back and legs and into the floor. See how much this can free up the swing. Allow your nervous system to contract and release your muscles at the right time to take the strain out of the shot. Now see what if feels like when you clench the jaw. What impact does this have on your body? Is it tight or free? Spend a second to implement this simple technique and your back will thank you for it – and you could also see the ball fly straighter!
 
Roy Palmer is a teacher of The Alexander Technique and author of Golf Sense: Practical Tips On How To Play Golf In The Zone.  

​As it is migraine awareness month, Jane explains how children are just as susceptible. 10% of children are affected by migraine, both boys and girls and it can have an enormous impact on their lives. As well as the physical pain and discomfort some migraine symptoms can be quite frightening, especially when they happen for the first time.

Many children miss school because of an episode of migraine. This can leave a child feeling frustrated and feeling ‘different’. Their education may also suffer especially if they find it difficult to catch up on missed lesson particularly when attacks happen regularly.  Other children can experience ‘weekend migraine’, where the headache is brought on by relaxing at the end of the week. This can affect activities with family and friends, and so may begin to affect their social life which might lead to feelings of low self-esteem.

Once migraines are diagnosed they can be treated with a similar range of medications as adults, both in an acute attack and if frequent as preventers. However, there are things which parents or carers can do to help children cope, by making lifestyle changes and generally being more aware. 

​Here are some helpful tips:

1. Tiredness and yawning,
2. Muscle pain,
3. Pale complexion, 
4. A child becoming quieter or more irritable,
5. Confusion,
6. Food cravings
7. So you may find your child withdrawing from bright lights, or taking themselves to bed, or they may report feeling sick, or rubbing their forehead.

• Help your child to manage their condition, making them more confident about controlling their condition. Encourage them to take their medication early or tell you how they are feeling early before the pain becomes severe and therefore takes longer to get under control.
• By taking steps to manage attacks in childhood may help them to manage the condition in adult life, and setting up ‘migraine –friendly’ routines when a child is young may help to prevent the condition from manifesting as they get older.
• Relaxation techniques can help reduce the physical tension.
• In some cases as an adjunct to management and prevention,  manual treatment by osteopaths and physios can be helpful, particularly when the trigger may be coming from neck and shoulder tension, as can acupuncture.

If you would like more information please see www.migrainetrust.org/young-sufferers
​

Whether you’re a cricket fan or not, it can’t have escaped your notice that an Ashes series is currently underway. For almost 140 years, England have played Australia for the smallest trophy in sport - a tiny urn that holds the mythical ashes of English cricket. When England lost for the first time on home soil to the Aussies in August 1882, the Sporting Times carried a mock obituary of English cricket stating: "The body will be cremated and the ashes taken to Australia". In reality, regardless of wins, the original urn stays at Lords Cricket Ground in London.
​
Myth or not, the rivalry between the two nations never lets up, and for six weeks every other summer, England’s best cricketers pitch their skills against Australia’s finest. And what makes each test so captivating is how quickly the game can turn, based on split second decisions and subsequent actions.

In 1999 I had the pleasure of meeting Greg Chappell, Australian Test Cricketer and Captain. He’d read an article I’d written on how the Alexander Technique (named after F.M. Alexander, also an Australian!) could help cricketers and was keen to meet up whilst he was in London. I gave him a practical demonstration on how to move with less effort by focusing on things such as tension in the neck. As an extremely successful batsman with a good record against the hostile West Indian bowlers of the 1970s, Chappell had worked out a mental process of ‘going through the gears’ to cope with the challenging hours at the crease. He immediately recognised how the methods used in the Alexander Technique could also help with the mental toughness required for a test cricketer.

From a physical point of view, the Alexander Technique helps to improve coordination and balance by reducing interference we unknowingly add to many of our movements. From a mental aspect, the technique helps to develop awareness to ‘get into the moment’ and into the state of mind athletes call The Zone. When in this state, our brain’s ability to process information speeds up quite dramatically, giving the impression that time slows down. Most of us will have experienced something like this at some point, whether on the sports field or in the office. For a cricketer facing a ball hurtling towards them at 90pmh (how great is Jofra Archer, eh!), the ability to think fast is vital.

You often hear Geoffrey Boycott, one of England’s most successful openers, exclaim the batsman got out because they played the wrong shot to the ball bowled. If a player is poised and ‘in the Zone’, they’re less likely to panic and play the wrong shot as they’ll appear to have longer to assess the movement of the ball and determine what stroke to play, or whether to leave alone and let it go through to the keeper.

After our meeting, Greg wrote of his experience, “The time I spent with Roy in the UK last year was both fascinating and enlightening. With minimal effort he had me moving and standing comfortably and with minimal strain on my body. He was able to get me to do a full squat without effort and with no discomfort, something I hadn't done for years, if ever. The Alexander Technique will benefit anyone whether they are an elite athlete or whether they just wish to live life without the aches and pains that many people suffer and accept as part of life.”

You can find out more about the Alexander Technique and how it could help you (whether you’re facing Jofra Archer, or not) here.

As August is Psoriasis Awareness month, we thought it was fitting to use the opportunity to talk about the wider effects of having psoriasis that we see in our clinic from time to time.

​Psoriasis itself is a skin disease causing itchy, scaly rashes and crumbling nails. The cause of psoriasis is still unknown but specialists do know that it is largely affected by the immune system and genetics. Men and women are equally affected, as well as all races and all ages, unlike many other diseases.

However according to the Annals of Rheumatic Disease, between 6 and 42 percent of people who have psoriasis will also develop a form of inflammatory arthritis called psoriatic arthritis (PsA). Like psoriasis, PsA is an autoimmune disease, meaning it occurs when the body’s immune system mistakenly attacks healthy tissue, in this case the joints and skin. The faulty immune response causes inflammation that triggers joint pain, stiffness and swelling.The inflammation can affect the entire body and may lead to permanent joint and tissue damage if it is not treated early.

Most people with psoriatic arthritis have skin symptoms before joint symptoms. However, sometimes the joint pain and stiffness strikes first. In some cases, people get psoriatic arthritis without any skin changes.

The disease may lay dormant in the body until triggered by some outside influence, such as a common throat infection.
Psoriatic arthritis affects the joints and entheses (the places where tendons and ligaments connect to bone). It can cause pain, fatigue, stiffness and swelling. Left untreated, psoriatic arthritis can result in permanent joint damage. This is why it’s important to get the correct diagnosis when symptoms appear and start treatment as soon as possible.

Diagnosing psoriatic arthritis is not always straightforward and can involve multiple investigation after taking a careful history perhaps including family history Examination of the skin, nails and joints. It is also often necessary to have X-rays, an MRI, an ultrasound as blood tests on their own are not always specific enough.

Psoriatic arthritis can sometimes be incorrectly diagnosed as other types of arthritis such as Rheumatoid arthritis or other conditions. However, psoriatic arthritis has characteristics and unique symptoms that can help your provider reach the correct diagnosis.

These symptoms include:

• Morning stiffness or stiffness after resting
• Nail changes such as the nail separating from nail bed, becoming pitted, changing color or resembling a fungal infection
• Swelling of whole fingers or toes rather than just knuckles (also called dactylitis or “sausage digits”)
• Asymmetric joint symptoms (not the same on the left and right sides of the body)
• Enthesitis (pain and swelling of the entheses or places where tendons and ligaments connect to bone, pronounced en-thi-SAI-tis) that commonly affects areas such as the bottoms of the feet, heels, hips or the spine

The pain, swelling and stiffness associated with psoriatic arthritis can affect any joint in the body, but the condition often affects the hands, feet, knees, neck, spine and elbows.

Treatment for psoriatic arthritis includes drugs such as non steroidal anti-inflammatory drugs (NSAIDs); cortisone injections; disease-modifying anti-rheumatic drugs (DMARDs) that act by altering the underlying disease rather than treating symptoms. These reduce pain, swelling and stiffness over a period of weeks or months by slowing down the disease and its effects on the joints. There are also biological treatments - a newer form of treatment for psoriatic arthritis which work by stopping particular chemicals in the blood from activating your immune system to attack the lining of your joints.

For more information about psoriatic disease, visit the National Psoriasis Foundation website at www.psoriasis.org

Balance is a combination of muscle movement, inner ear input, sound and vision. Everything we do on a day-to-day basis relies heavily on our balance, yet it is often neglected and is certainly underrated as a form of exercise training. Balance is something that can be lost with age. By doing Pilates you can improve or maintain your balance no matter how old or young! 
​
From early childhood, right through to our later years of life the ability to maintain a controlled body position whilst performing a certain task is essential to our every-day functioning. This is true for relatively sedentary tasks such as sitting in a chair to walking, reaching for something or more dynamic tasks such as riding a bike.

Poor balance can happen to anyone and can be caused by bad posture, loss of muscle strength and not practicing exercises to improve our balance as we age. Pilates works on improving core strength, flexibility, concentration and coordination all of which contribute to balance. The more strength you have in these areas the better your balance should be.

​With its focus on controlled breathing and quality of movement-not quantity of repetitions, Pilates is perfect for older adults because it does not have the impact on the body that other forms of exercise can. Many experts agree that Pilates is one of the best ways for older adults to stay fit and healthy and help to reduce the risk of falls.

Pilates can also help with a variety of age-related ailments. Arthritis sufferers benefit because the gentle mid-range movements decrease the chance of joints compressing while maintaining the range of motion around them. For sufferers of osteoporosis, the simple and standing Pilates leg exercises may increase bone density in both the spine and the hip. Pilates may also help in the management of debilitating symptoms of diseases like Parkinson’s and Multiple Sclerosis. The mid-range motion of the exercises can help people overcome rigidity and become more limber.

Don’t forget we offer Pilates classes at the Centre and on a nice warm day, Vicky our Pilates Instructor can run them in the Centre’s garden rather than inside which has been very well received! 

For more information about Pilates, please click here

Hay fever and how recent pollen research could offer hope to sufferers

Last years pollen season was the most severe for more than a decade and the weather was to blame, but could new research offer hope to the 18 million hay fever sufferers in the UK?

WHAT CAUSES HAY FEVER?
It is caused when the body makes allergic antibodies to certain substances, such as pollen, house dust mites or mould, which are known as allergens.

Grass pollen is the most common allergen (May to July), but tree (February to June) and weed (June to September) pollen can also cause the allergic reaction we know as hay fever. In perennial allergic rhinitis the symptoms continue all year round and usually relate to indoor allergens, such as house dust mites, pets, including birds, or moulds.

WHAT ARE THE SYMPTOMS?

• Itchy eyes/ throat
• Sneezing, blocked/runny nose
• Watering, red eyes (allergic conjunctivitis)
• Headaches, blocked sinuses
• Shortness of breath
• Tiredness
• Asthma attacks
• The sensation of mucus running down the back of the throat, which can also be a symptom, is called ‘post-nasal drip’

These symptoms may become more severe when the pollen count is high.

HOW DO I MANAGE HAY FEVER?
These unpleasant and sometimes debilitating symptoms can be relieved by avoidance of the allergic triggers and the use of antihistamines:

• Monitor pollen forecasts daily and stay indoors wherever possible when the count is high (generally on warmer, dry days). Rain washes pollen from the air so counts should be lower on cooler, wet days.
• On high pollen days, shower and wash your hair after arriving home and change your clothing.
• Avoid drying washing on a clothes-line outside when pollen counts are high

If your hay fever is causing you misery, and you’re not seeing improvements in your symptoms despite trying to avoid the common triggers and popping those antihistamines, there are also more proactive ways to tackle your seasonal scourge, such as Acupuncture. A spokeswoman for the British Acupuncture Council said
"every summer, each practitioner in the UK will treat at least two or three hay fever sufferers, the symptoms can be helped quite substantially".

HOW ACUPUNCTURE MAY HELP
Acupuncture may help to relieve pain and congestion in people with allergic rhinitis and has been used in China and other eastern cultures to restore vitality and alleviate the symptoms of allergic reactions for over 2,500 years. By inserting fine needles into the channels of energy which run underneath our skin, an acupuncturist can stimulate the body's own healing response and help restore its natural balance. The acupuncture treatment may include needles around the nose and sinuses, but may also include other body areas such as hands and feet. These techniques are very gentle and use very short fine needles and can be performed with very little or no discomfort.

If you are suffering with hay fever and would like further information on how Acupuncture may help you, please contact us at the Centre for an appointment.

WHY WAS 2018 SO SEVERE FOR POLLEN?
Following the Siberian winds of March 2018 and the rapid switch to warm sunshine during the spring would have been a welcome change for much of the British Isles. That is, until the onset of sneezing, itchy eyes and scratchy throat for the many millions of hay fever sufferers in the UK. Last year was particularly severe with the highest levels of pollen for more than a decade - and it was the topsy-turvy spring weather that was to blame.

Climatologists consider March as the start of the meteorological spring but the natural world follows its own calendar, which varies significantly year-to-year. 2018’s cold and wet March led to a delay in the start of the phenological spring, that moment following winter when an abundance of life returns to the natural world.

When spring finally sprang, all of nature appeared to blossom at once. Instead of a gradual onset to the pollen season, there was an explosion. By the end of spring, the sunniest May on record as well as consistently warm temperatures helped release huge amounts of grass pollen into the air we inhale.

OBSERVING HIGH LEVELS OF POLLEN
Unusually high levels of pollen were observed across the UK’s pollen count monitoring network in 2018. Owned and managed by the Met Office, each pollen station uses a ‘Burkard trap’ to extract pollen grains from the atmosphere by collecting them on a piece of sticky tape surrounding a rotating drum. Individual pollen grains are then identified and counted, using a microscope, by an expert observer.

WHICH TYPE OF POLLEN THAT AFFECTS YOU?
Of the 18 million British people allergic to pollen, 20% are sensitive to tree pollen. Grass pollen is the most common cause of allergies, affecting 95% of hay fever sufferers with much fewer people affected by weed and other pollen species.

Knowing which type of pollen you are allergic to may help you manage your symptoms at different times of year, but it gets even more complicated. There are around 150 different species of grass in the UK that cause hay fever, with different people affected by different grass species.

RESEARCH INTO SPECIES OF GRASS POLLEN
A dedicated research programme, identified the most significant of the 150 different species of grass pollen in the UK by using DNA sequencing and the UK plant database. Called PollerGEN the research involved the expertise of partners from Bangor University, Aberystwyth University, University of Exeter, University of Worcester, University of Sydney and the Met Office.

These findings could be very important if you suffer from allergic rhinitis. For instance, you may know you are allergic to grass pollen, as opposed to tree pollen. But do you know which type of grass pollen you are allergic to? This information could lead to detailed and local warnings, including which pollen is affecting which area and in what concentrations.

HOW CAN RESEARCH INTO POLLEN BE USED FURTHER?
Planners, developers and councils could go even further and use this insight to change our local environments. By replacing those grass species that cause most allergies in our sports fields, parks and neighbourhoods, fewer people may be affected.
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A radical change, perhaps. But, if one day it helps relieve the symptoms of millions of hay fever sufferers it’s a change not to be sneezed at.