8th February, 2012 - Posted by Sarah - No Comments
What is Tinnitus?
Tinnitus is the perception of sound in the absence of external sources of noise. It is commonly perceived as ringing, but can manifest as wooshing, clicking, whining or a variety of other characteristics. Tinnitus may occur in one or both ears, it may be mild, moderate or severe and may be continuous or may come and go. The precise cause is not fully understood but a variety of factors are thought to contribute to the condition.
Sounds unpleasant, how can I avoid it?
The most important thing you can do to prevent tinnitus is avoid prolonged exposure to loud noises!
“A rough guide for background noise levels depending on ability to talk is shown below:
Loud Voice at 4ft – 93dB
Shout at 4ft – 99dB
Shout at 2 ft -105dB
Impossible even close to listener’s ear – Over 110dB
The theory says that for every 3dB increase in sound intensity, the safe time of exposure to that sound halves. So if we accept that 93dB is “safe” for 2-3 hours, then you can work out the rest for yourself!”
So, either reduce the length of time you’re exposed to loud noise, or reduce the volume by wearing earplugs.
I think I may be suffering with tinnitus, what can I do about it?
Firstly, don’t worry! Tinnitus will usually resolve eventually, and there are many forms of treatment and management techniques that can help.
The first step is to visit your GP. Than can discuss your symptoms and perform an examination to identify what may be causing the problem. They may refer you to tinnitus specialist for ‘expert’ care. Based on their findings, a treatment plan can be put together.
I am NOT a tinnitus expert, and I do not advise anyone to attempt self-treatment without getting qualified advice. However, some techniques which do seem to help include:
Talking about it. Get support from family and friends to help you live with the tinnitus.
Stay positive. Even without treatment, many people find their symptoms improve over a period of weeks and month.
Relaxation. Stress and emotional distress often make tinnitus symptoms worse. By practising relaxation techniques, you can help keep them under control.
Look after yourself. Getting enough sleep, eating well and taking regular exercise will all help you deal with your symptoms.
Can osteopathy help?
Osteopathy cannot ‘cure’ tinnitus and there has been little research in to the effects of osteopathy on tinnitus symptoms. However, some sufferers do find it beneficial.
Osteopathy could help manage associated problems, such as neck pain, and thus can contribute to an improved sense of well being.
16th November, 2011 - Posted by Sarah - No Comments
After a jog, or any form of exercise for that matter, it is important to rehydrate your body and start to replace the salt you have sweated out and energy you’ve used.
Contrary to popular belief, a sugary sports drink such as Lucozade is not the best choice. At best those drinks are a waste of your hard earned money.
I much prefer to make a tasty smoothie, and my favourite is banana and honey.
Simply:
Slice a banana or two
Pop the sliced banana in a large mug or glass.
Cover with yogurt.
Blitz with a hand blender
Add a teaspoon of honey (manuka honey is best)
Enjoy!
You can add milk if you like a thinner smoothie, or ice if you want a really cold drink. I also like to add cinnamon sometimes for a richer flavour.
Enjoy!
2nd November, 2011 - Posted by Sarah - No Comments
Wednesday 2nd November 2011 marks the 13th National Stress Awareness Day, organised by ISMAUK .
While stress is a normal part of everyday life, and can in fact be beneficial, too much uncontrolled stress can negatively impact your health and happiness. Research by insurance company AXA suggests that stress levels have doubled over the last 4 years so it is obviously a growing problem.
A major contributor to stress is work. Demanding bosses, never-ending task lists, long commutes and dreary offices combine to create difficult working days.
However, there are steps you can take to control your stress levels for a happier, more relaxing lifestyle.
1. Plan your working day.
Planning your day will help you take control of your workload and leave the office with a sense of satisfaction. Identify your most important tasks each day and try not to become distracted from them.
2. Have a break (KitKat optional)
Taking breaks actually increases your productivity, as well as helping relieve tension in your body. Try to get some fresh air at least once a day – natural daylight helps to boost your mood.
3. Choose the best fuel
Just as a car needs fuel to run, your body requires food and hydration. Choosing junk food and sugary, caffeinated drinks causes your body to experience ‘highs’ followed by ‘low’ periods. Anyone who has tried to give up coffee will be familiar with caffeine withdrawal headaches!
Whole grains, seeds, nuts, fruit, water and herbal teas help your body to stay on an ’even keel’, helping you to feel more energetic and avoid sleepy afternoons.
4. Relax
This may sound obvious, but if stress is taking over your life, make some time to relax. Don’t work in the evenings, but spend time unwinding before bed to ensure you get a good night’s sleep.
Many people find spending 5 or 10 minutes concentrating in deep breathing or meditation very helpful. You can download a relaxing mp3 here.
17th October, 2011 - Posted by Sarah - No Comments
For Back Care Awareness week this year (17-23 October), the British Osteopathic Association is calling for parents and teachers to consider the health implications of small bodies carrying heavy school bags. The BOA wants images of children bowed down under the weight of their enormous school bags crammed full of books to become a thing of the past.
Heavy bags can put pressure on the discs between the vertebrae which can cause long term back pain in small and still-developing bodies and children can suffer muscular pain, headaches, tingling and numbness in the arms and legs and even mobility problems.
Children should never carry more than about 15% of their own body weight. Parents can help by packing their children’s rucksacks and making sure that the heavier items are nearer to the child’s back. Heavier items on the outside of the bag tend to throw out the child’s centre of gravity out of balance, which leads to bad posture and increases the chances of them straining their back.
Other suggestions include:
A backpack is usually more comfortable than a bag that puts strain on only one shoulder, but even a backpack shouldn’t be overloaded.
When buying a bag, buy a sturdy, well-designed bag with wide, padded shoulder straps that reduces pressure on the neck and shoulder area. Buy a bag with adjustable straps which can be altered as the child grows.
Check your child’s posture after they have put the bag on. If you notice your child leaning forward or slouching, check if the bag is too heavy or if it has been packed incorrectly.
Make sure your child is only carrying the items they need for school that day – remove any unnecessary books and equipment.
An increase of and more use of permanent child lockers for storing equipment or books that can be left at school.
The long term effects from carrying heavy bags include strains on the neck and shoulder leading to headaches, fatigue and an early development of poor posture along with strain to arms and wrists
Another challenge to children’s health, and one which is specifically an issue for girls, are shoes in the form of high heels and flat pumps. Wearing high heels (anything over 2”) is especially stressful on the joints of the foot because the whole weight of the body is forced into a narrow, pointed area.
High heels can contribute to knee and back problems because of the way wearers are forced to pay attention to their balance and to take shorter strides. Heels also force the thigh muscles to work harder, putting extra strain on the knee joints and tendon that runs from the knee cap to the thigh bone. Compared with walking barefoot, high heels increase the pressure on the inside of the knee by around 26 percent and over time this increased pressure on the knee can lead to osteoarthritis.
As with most things, moderation is the key here. Wearing the same type of shoe all the time can force your foot into an unnatural position. Flat shoes are usually easier on your feet than heels, but with no shock absorbency and little heel support, there is a risk of developing a painful condition called plantar fasciitis (pain on the soles of you feet) and calcaneal bursitis (pain under your heel).
The answer is to change your style of shoes regularly and avoid the extremes – don’t wear heels that are too high or shoes that are too flat.
Additional information:
For information on osteopathy, download the British Osteopathic Association app, “Osteopathy – relief from back, neck and joint problems” from the Android market or via the Apple App Store as follows or visit www.osteopathy.org.
The British Osteopathic Association (BOA) is the professional association for osteopaths in the UK, acting as an independent representative body whilst promoting osteopathy to the general public and government. Established in 1998 the BOA is committed to supporting, protecting and caring for its members and promoting opportunities for individual and professional development in osteopathic practice. There are over 4,000 osteopaths on the UK register who carry out over seven million treatments each year, and nearly 70% of these are members of the British Osteopathic Association. For more information, visit the website www.osteopathy.org
12th October, 2011 - Posted by Sarah - No Comments
As much as I enjoy jogging, I must admit to being very lazy about it over the last few months. I decided to have a break over the week I moved house and totally failed to get back in to my old routine.
I have been shamed into action by my notoriously lazy boyfriend who has been running at least once a week for the past 6 weeks.
I have devised a new route and have been for a jog today and once last week. Thankfully I don’t seem to have regressed too far and I think that at long last I will be able to progress to week 3 of the couch to 5k podcast.
Wish me luck!
Looking for more information about jogging? Try my links page or jogsteopath posts.
This column by Martin Robbins examines The Guardian’s piece on osteopathy and asthma and is well worth reading. From my point of view, it is wrong to claim osteopathy can treat asthma. There is no clear evidence for this, and anyone suffering from asthma should seek advice from their GP. However, in my experience osteopathic treatment can and does help a variety of respiratory problems. It is certainly not the only treatment an asthmatic should try, but it may help manage the condition. Hopefully one day the funding will exist to carry out more detailed studies on the effectiveness of manual therapies on non-musculo-skeletal conditions.
Lastly, this video gives a nice insight into a technique used by osteopaths to help treat back pain. It’s not all just cracking and clicking!
I had a severe spinal injury in November and could not walk and sit down. It was the worse pain that I have ever experienced. I went to my GP, but all they did was prescribe painkillers. I was adviced by friends to see an Ashlins and immediately seen by Sarah, who correctly diagnosed my injury as a slipped disc. She then gave me the right amount of treatment which supported the healing and improvement of my back — David Omari, East London
Sarah is great at putting you at your ease by explaining the treatment. She has greatly improved a chronic condition and given advice on self care. I cannot recommend her more highly. — Ms D
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