Chronic Fatigue affects around 250,000 people in the UK and often diagnosed under a range of conditions including Myalgic Encephalopathy (ME) and Chronic Fatigue Syndrome (CFS). But while the exact cause is not known (it can occur in a wide age-range and types of people), three times as many women are affected than men. Many feel their condition was linked to a viral infection such as Glandular Fever. Trauma, stress and mental exhaustion are also considered to be other possible triggers for Chronic Fatigue.

Symptoms can differ from one sufferer to the next, but many experience persistent severe tiredness, muscle and joint pain, poor quality sleep, gastric disturbances, poor memory and concentration. For some the symptoms can be mild and the condition managed by careful scheduling of activities and allowing time to rest. In more severe cases, Chronic Fatigue limits the individual to all but simple tasks and can have a dramatic impact on lifestyle. Severe Chronic Fatigue is quite rare with most sufferers experiencing mild to moderate symptoms.

Diagnosing Chronic Fatigue involves first ruling out any other conditions that may be causing symptoms. If symptoms persist for more than four months in adults and three for children and young adults, then a doctor is likely to diagnose Chronic Fatigue.

Treatment for Chronic Fatigue often involves a multi-discipline approach as people respond in differrent ways

​
SELF-HELP - http://www.centreforcomphealth.co.uk/chronic-fatigue-syndrome-self-help.html

We hear a lot about the benefits of mindfulness for our health and well-being these days, and as every golfer knows – it’s pretty useful on the course as well. But does it require months of study and practice to be able to apply it to your game?
 
The good news is… no. Of course, the more you practice any skill, the better you will get, but it’s possible to become mindful in a second, or as I prefer, the old-fashioned term, to get into the 'here and now' or ‘the moment’. And do you know what? Golfers are usually pretty good at being in the moment... with a little practice.

Here's an example of a simple procedure you can apply for every shot you play, whether driving, chipping or putting. It's about breaking the shot down into individual parts so you don't have to think about a thing that isn't relevant at each particular moment in time.

Let's imagine you're around 80 yards from the green. What needs to happen to get the ball into the hole?

1. So first you need to select the club most appropriate to the shot - you're not playing the shot yet, only playing it through in your head.
2. Next you need to line up the shot, obviously taking into account the conditions of the day - but remember, you're not playing the shot for real yet, you're just assessing up the situation.
3. Then you take your position over the ball, all nicely lined up as you worked out in step 2. Some like to maintain a visual of where they want the ball to land, and as long as this helps you stay in the moment without it being a distraction, then this is fine.
4. Now you're ready to swing the club. You don't have to think about the choice of club because that's already done in Step 1. You don't have to think about the direction you're aiming, as you've already done that and in the right line, a la Step 2.
5. Now just swing :0)

​The key to being in the moment (or mindful if you prefer) is to focus only on the current task in hand. By not getting ahead of yourself, or by not worrying if you've got the right club once you've made the decision, keeps things simple.

From a physical point of view, it also reduces inappropriate muscular activity and therefore minimizes the chances of miss-hitting. If you've got unnecessary thoughts going through your head, you'll have corresponding muscular responses. For instance, if you're worried you're going to fluff the shot, your neck and shoulders will tighten and your shot WILL suffer.
When you're over the ball, you don't need to be distracted by thoughts of what might happen next - this isn't being in the moment and WILL have a negative impact on your shot.

By taking your time and focusing ONLY on what you're doing at that moment, can bring about a stillness, reducing the traffic firing up and down your spinal cord that will only interfere in your thoughts and movement.

Go on, give it a go and see if this simple technique makes a difference for you.

Post by Roy Palmer, our Alexander Technique Teacher and author of Golf Sense.

​When you’ve looked forward to that dream getaway for so long, the last thing you want is back pain to ruin it but the combination of being out of your usual routine, travelling and sleeping in a different bed can often play havoc with your back.  All too often we as practitioners hear our patients coming in to us having been on holiday, hoping to have a stress free, relaxing time, but instead have developed back pain whilst there,  putting somewhat of a dampener on their ever needed break.

The reality is that most back injuries are not caused from activity based holidays but from the relaxing ones. Our backs are designed for movement so, our normal movement patterns of travelling to work and moving around is something most backs like. However, the risks associated with going on holiday don’t just start when you arrive.

​Holiday risks start pre-holiday with the build-up of stress, trying to fit things in at work and longer hours or getting things ready at home, sorting the pets out, etc. Getting the cases out of the loft, the packing, repeatedly bending over suitcases, then once packed there’s manoeuvring them downstairs and lifting them into the car….. Even before you’ve left the house those aches and pain can start to rear their heads!

Sitting rather crammed in a car, train or plane for a number of hours can allow even the healthiest of  spines to stiffen a little, as can taking cases and bags  on and off trolleys and luggage carousels at ungodly times of the day will also take their toll. So all in all travelling on holiday offers the perfect conditions for back problems.

Other injuries occur thorough changes in movement patterns or due to the unaccustomed activities such as water sports, beach sports and general splashing about with children, while a preventable offender is sunbathing. Sun beds are notorious for poor support for the back, where lying on your tummy puts pressure through the lower back, and is made even worse by leaning up to read a book. The occasional dip in the pool to cool off does little to help counter this. Similarly when you’ve had a relaxing, relatively inactive day you then climb into bed where the back can suffer more punishment. Hotel beds are often unsupportive allowing your back to sag. However sometimes beds can be too hard and then not really be supportive either, the same can be said for pillows.

So, what can you do to prevent back pain on holiday?

The very first steps to packing...

• Baggage selection - buy the lightest case/bag possible that has wheels; hard cases can sometimes weigh a lot before you even start to fill them.  
• Two cases are better than one. It’s always better to take two lighter cases than one heavy one; it allows a better weight distribution.

Before you leave the house...

• Pack your suitcase at a comfortable height to reducing the bending and do this well in advance to avoid last minute stress. If you’re the type of person who takes a long time to pack do it in stages.
• When picking up your bags bend from the knees not waist when lifting and avoid twisting and stretching while holding the bag.
• If you have a comfortable pillow and there’s room in the case take it. 
• Use a rucksack rather than shoulder bag as hand luggage.
• Have a good night’s sleep the night before you leave as being tired increases your risk of injury.

If you’re driving to the airport or to your destination…

• Relax at the wheel, as this reduces stress on the spine and allows your seat to take your weight.
• Take regular breaks. Stop and stretch your legs (and arms!) at least every two hours.
• If you are stuck in traffic, exercise in your seat. Try buttock clenches, side bends and shoulder shrugs and circles – sounds daft but it really does help!
• Leave the tight clothes at home. They restrict your movement and feel less comfortable.

When at the airport…

• Use a trolley if you can but make sure the wheels move freely and that it’s not difficult to manoeuvre. 
• If using a case Push, don’t pull!  Pulling this makes the upper body twist. If possible, push the case in front of you.

When in the air…

• Drink plenty of water, minimize the alcohol don’t get dehydrated as it can exacerbate pain.
• Exercise whilst in your seat, shoulder shrugs, buttock clenches and foot circles, and get up and about as often as you can.
• If the seat isn’t supporting you put a rolled up jumper into your lower back if needed.

Movement is an elixir for backs…

• Backs are designed for movement and hate being still. First thing in the morning, before it’s too hot, go for a half hour walk or swim to wake up your back muscles and get those the spinal joints moving that have stiffened up overnight.
• If you spend a lot time on a sun bed then make sure that you change your position frequently. Try not to lie on your tummy with your back and neck arched back when reading. Instead keep your head and neck in a neutral position. Change to a chair throughout the day so you are not on the sun bed for more than an hour at a time, or less if you are already experiencing pain. 
• At periods through the day do some simple back stretches every couple of hours. The exercises will keep the back joints mobile and muscles supple.
• There are many types of activities that are also likely to help. If you can find any aquaerobics, fitness classes, yoga or Pilates then sign up and give it a go, it’s all movement for your back. Even exercise like tennis, cycling and water sports can help. Just don’t overdo it and start gently if you’ve not done it before.

How to make the best of a poor bed…

• Back pain is often caused by a poor mattress; after all you’re on them for a long time. If the bed is too hard putting a duvet under the bottom sheet can help soften it up a bit. It the mattress sags or is too soft then pulling it off the base and onto the floor may improve matters. The final resort, you can always complain.

Treatment for back pain whilst abroad…

• Massage is widely available in resorts and might be an option, but it needs to be somebody with the relevant qualifications and if you are in quite a bit of pain, placing a pillow underneath the tummy is often a safe bet to support the back, whilst having a massage. 

If the pain is more serious back pain you would benefit from seeing a local osteopath or physiotherapist, or even local doctor but do check their qualifications.

Happy Holidays
Jane

The UK is currently enjoying a great summer, but for around 20% of the UK population who suffer from hay fever, the irritating symptoms of the allergy will make for this a miserable time of year. Even though hay fever doesn't pose a serious threat to health, it can have a negative impact on a person's quality of life. People with very severe hay fever often find that it can disrupt their productivity at school or work.

​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) pollens 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.