Actively Ageing

Chocolate Chocolate Chocolate!

Thu, 12 Apr 2012 19:15:00 GMT

So our Easter celebrations are over and we’re all feeling that very negative emotion---GUILT!

I am going to help to dispel some of that for you by explaining that you might well have managed to improve your health over the past few days by successfully self medicating as the ancient Mayans did long ago!

Chocolate is a product of the cacao bean (also known as a cocoa bean) which grows in pod-like fruits on tropical cacao trees.

Ground up and roasted, cacao beans are the all-natural raw material for the chocolate we love. Most of the chocolate we eat has its roots in Africa, which generates about 70% of the world’s cacao beans. However, you should be pleased to know that we are growing our own cacao trees now in North Queensland and very successfully making our own chocolate. We all like to support local industry don’t we?

Chocolate is actually good for you ---in moderation. Studies show that eating chocolate, the darker the better, may contribute to improved cardiovascular health and mental health. Most of the studies to date highlight dark chocolate's health benefits because it has the highest percentage of cocoa solids, therefore more of these goodies.

Recent studies have shown dark chocolate and cocoa may be good for your heart. In short-term clinical trials, dark chocolate has reduced blood pressure, improved blood flow, showed mild anti-clotting effects and may help prevent plaque formation in arteries.

Despite its "sweet" reputation, chocolate has a low Glycaemic Index — the measure of a food's impact on blood sugar levels.

This means that eating dark chocolate, (as long as it is not extremely high in sugar content), will not cause your blood sugar to spike and then crash. And despite its saturated fat content, eating chocolate does not raise your cholesterol levels. Any cholesterol comes from the addition of milk ingredients. Remember that chocolate is a plant based food source and plants don't produce cholesterol.

Also, dark chocolate is a surprising source of fibre.

Eating chocolate makes us feel good --- no argument there! Is there something inside the chocolate that makes us respond chemically or is it just the wonderful taste? Researchers are trying to answer these questions, however, we do know that chocolate contains more than 500 natural chemical compounds, some of which have been categorized as mood elevating and pleasure-inducing.

Chocolate is one of nature's most concentrated sources of theobromine, a mild, natural stimulant and molecular "cousin" of caffeine. However, unlike its cousin, theobromine does not strongly stimulate the central nervous system, causing the rapid reaction we all know we get from a strong coffee.

One average dark chocolate bar (40 grams) has 14% of our daily requirement for copper, a critical mineral that aids in the absorption of iron and is a key component of enzymes, which form skin and bone strengthening collagen. Also, Copper is critical to your heart health. A diet low in copper can result in contributing to the development of vascular disease.

One average dark chocolate bar (40 grams) can deliver nearly 12% of your daily magnesium requirement. Magnesium helps reduce the risk of several chronic diseases, such as type 2 diabetes, hypertension and cardiovascular disease. Symptoms of magnesium deficiency can include leg cramps, migraines, fatigue, loss of appetite, depression, nausea and vomiting.

Cocoa and chocolate are natural sources of potassium, which studies have shown to be a key factor in affecting blood pressure and stroke. The more potassium present in your body, the less likelihood you have of developing high blood pressure which can lead to having a stroke.

One serving of milk chocolate (40 grams) provides approximately 8 % of the required daily allowance for calcium. We all know that calcium is the chief supportive nutritional compound for your bones and your teeth. Interestingly, calcium may also aid in weight maintenance. If you are calcium deficient, your body may think it is starving and release hormones, which trigger a fat-storing response.

Cocoa and chocolate naturally contain iron, a key component of overall good health and the most common nutritional deficiency in humans. One average dark chocolate bar (40 grams) has nearly 7 % of the required daily allowance. Some specific brands of chocolate have higher iron contents. The main function of iron is to help carry oxygen from your lungs to your muscles and organs. If your body is low in iron, fatigue, irritability and headaches may occur.

However, despite all the goodness contained therein ---there is no getting around it --- chocolate is high in fat and calories. Eaten in moderation, preferably with a touch of scarcity, considering it to be a treat, chocolate can easily fit into a healthy, balanced diet.

The most important factor to consider with chocolate, as with all foods, is to balance the number of calories you consume with the amount of energy you burn.

So as you can see, as far as treats go, chocolate is a good one. Dark chocolate and milk chocolate can provide many health benefits. You might be well advised to abstain for a few days now that Easter is over as you are probably continuing reaping the benefits of your little over-indulgence!

Remembering what Christmas is really about

Sun, 18 Dec 2011 20:21:00 GMT

It is Christmas again and we are all frantically running about doing STUFF and buying STUFF! What is this craziness all about?

We should all take stock and re-evaluate the true meaning of Christmas and ask ourselves why we go into agreement with this mad capitalism!

What are the most important things in our lives? It is really all about LOVE and those in our lives who represent LOVE for us. It might be your pet, a sibling, a best friend, a son, a daughter, or your parent. We can all find it in our hearts to recognize at least someone whom we love.

So all you need to do this Christmas season is to tell your loved one how much you love him / her.
It shouldn’t become a burden and it shouldn’t be a liability for you financially!

Love is what makes us who we are and connects us to fellow human beings around us.

It is an emotion of strong affection and personal attachment. In a philosophical context, love is a virtue representing all of human kindness, compassion, and affection and "the unselfish loyal and benevolent concern for the good of another”.

As human beings, we all feel this emotion but often don’t acknowledge it. Please acknowledge this feeling as you go into the festive season and maybe try to reach out beyond the borders of your friendships and your family.

The world is full of people who need LOVE and if you have it to give, then become a giver.
You have nothing to lose---only an emotion!

Happy Christmas to you all and spread the word that we human beings are all in need of LOVE and we all have the ability to give LOVE. We just have to do it!

All the best

ALI

New Developments with Actively Ageing

Thu, 10 Nov 2011 01:22:00 GMT

We are happy to announce that we moving forwards, at quite a pace with our Actively Ageing program in response to the thousands of participants around Australia and their Actively Ageing Physios. Our Actively Ageing Physiotherapists are all (or soon to be ‘all’) qualified Health Coaches as well as Clinical Physiotherapists.

The Health Coaching qualification gives our physios the skills required to help our over 50’s clients to achieve their desired health outcomes in as smooth a way as possible.

The 10-step framework of the Health Coaching Australia Model of Health Change allows practitioners to assist clients to identify and prioritise their health changes, increase their motivation, make appropriate decisions and increase their self-efficacy to engage in sustainable health behaviour change.

These 10 steps represent ten different points in a health consultation when barriers to change can commonly emerge for a client or for a clinician who is attempting to facilitate change. Each step also provides guidance regarding brief techniques that can be used firstly to check for these potential barriers and secondly to address them.

The HCA 10 Steps help practitioners to systematically consider and work with the client’s readiness, importance, confidence and knowledge in relation to taking the required actions to better manage their health.

Different health behaviour change processes and techniques are recommended for the clinician to apply according to the client in question. For example, a different approach would be recommended for a client who didn’t think it was personally important to take action on a particular health issue versus a client who did.

We have restructured our Actively Ageing Course for our clients to work better with the Health Coaching Australia model and also with the Enhanced Primary Care Program through Medicare Australia. The requirement for a referral to an allied health practitioner is that you have a chronic health condition and are under the care of a specialist for this condition.

We have reduced the number of attendances at the Actively Ageing Course to 5, including the Initial Assessment. A client can receive a referral from the GP for 5 EPC sessions. This makes it very affordable for the client. The course is still structured around the Actively Ageing ‘Kit’, which will be provided by your physio at your Initial Assessment.

The course now consists of 1 x initial Assessment and 4 Education / Exercise Sessions, each taking a little over an hour. You will do it in a small group setting in your physio’s clinic. By the time you graduate (in 2 weeks), you will already be on the path to better health and be equipped with the knowledge and techniques required to achieve those health outcomes. Your journey through life will then be a whole lot better for you and your family!

We also have a plethora of Mini Courses, which we offer to all of our clients. They cover an extensive list of chronic diseases as well as lifestyle issues. Check our website for more information about the topics covered. For these, you will need to see the physio 3 times to include 1 x Initial Assessment followed by 2 x education / exercises sessions.

Ask your Physio about the Actively Ageing Program and also, if you have a chronic disease of any sort, chat to your GP about an EPC referral for the physiotherapy sessions.

Can you see signs of the dreaded Dowager’s Hump?

Wed, 24 Aug 2011 03:46:00 GMT

One of the most worrying ageing phenomena for many men and particularly for many women is the dreaded Dowager’s Hump!

Although it literally pertains to a female, it is a common complaint of men as well as women and is defined as an abnormal outward curvature of the vertebrae of the upper back. Compression of the front portion of the involved vertebrae leads to forward bending of the spine and creates a hump in the upper back.

The Dowager's Hump is largely due to Osteoporotic changes in the thoracic spine. It is due to osteoporotic changes in the vertebral bodies of the spinal column and like most Osteoporotic changes, it is often preventable.

Preventing Osteoporosis is a lifelong activity. Exercise and calcium intake during childhood and the years after puberty until the age of 35 are most critical in achieving the maximum amount of bone density for an individual. After this age, it is imperative that daily exercise is maintained and your diet is full of the minerals required for healthy bone nourishment.

Preventing postural deformity is also a lifelong activity but we don’t usually give it much thought until we show some signs of deformity. Then we are often shocked into action!

If you are just noticing that you have signs of a Dowager’s Hump then you will have to act immediately to reverse some of the structural changes, which, once they start, tend to escalate as you move further into your middle / older age.

Poor Posture is ageing and the Dowager’s Hump tends to be one of the most ageing signs of the state of a person’s spine. It indicates weakness, stiffness and discomfort. The good news is that you can improve this physical state but you have to be sensible in your approach as your spinal health is crucial to your overall well-being.

It doesn’t make sense to try lots of quick fixes or other things which are going to give you false hope and that can’t possibly work while your posture just gets worse and worse. How many times have you changed your chair; changed your workstation; changed your mattress; or had regular, frequent spinal massages and adjustments? You have probably tried many things but your back and neck still hurt; you can’t turn your head as much as you used to be able to; and your ‘Hump’ doesn’t change!

Don’t keep wasting your time on trying different things just because you want to avoid exercise at all costs. You actually haven’t got time to lose, as time seriously becomes your enemy as far as Osteoporosis is concerned. You have to take control and not to rely on any other seemingly easier remedy.

It really is very simple. You’re going to have to exercise. Exercise is the only remedy and it has to be consistent and very specific for you. You will have to make it a sustainable ritual for it to become the key to your success.

The exercises need to be specifically prescribed for you and they have to be at least, moderately, enjoyable for you.

Your physio will give you a set of Spine Strengthening and Mobilizing exercises which you ideally need to do daily. They won’t take long to do and you can make your choice as to what format your exercises should take. For example, you might want to do them in the form of pure Calisthenics, Yoga, Gym exercises, Pilates, Swimming, or even Dancing. Make it your ritual, which you undertake for the sole purpose of improving your health and therefore your future. Make the exercises your spinal therapy sessions. (Please note that there are some exercises, which could be very harmful to you, especially if you have Osteoporosis and are not aware of it.)

They will make all the difference to your forward head posture and your rounded shoulders both of which contribute to your ‘Hump.’ You will learn to breathe more efficiently and in so doing, mobilize your ribcage, which in turn, mobilizes your spine---freeing up the vertebrae in your upper back and neck! Your spine will become so strong that you are constantly straightening your posture.

Some muscles will need to be toned and tightened up while others will need to be lengthened. Your vertebrae will need to be realigned and mobilized and you will need to learn how to breathe correctly whilst holding an optimal posture. It isn’t something, which many people are able to do without the professional guidance of their physiotherapist, nor without the support of their physiotherapist. It will not be an expensive exercise for you but any investment in your spine has to be worth it!

Contact your nearest Actively Ageing Physiotherapist (on the website) for advice and help with your posture. We are running Posture Clinics throughout the year where you attend in a small group to have your posture assessed and then modified with a specific exercise regime prescribed for you. It is usual practice to attend two or three times for the assessment and follow up education/exercise prescription sessions. You will learn why you need to improve your posture and more importantly, how you can do it. Come along with a friend or family member and see how enjoyable your physio can make exercise and learning for you as you improve your spinal health. (Health Fund Rebates Apply)

Cecily’s Tip of the Month

Wed, 24 Aug 2011 00:10:00 GMT

Make your posture your private obsession! Think about how you are holding your spine at all times and keep auto correcting and
ask your physio for help as to hold your ‘core’ strong at the same time.

Cecily’s Tip of the month

Fri, 03 Jun 2011 05:07:00 GMT

Before you get out of bed in the morning, arch your back as you stretch your arms and legs out ---- like a cat stretching. It will prime your spine for the day!

Your Spine Health

Fri, 03 Jun 2011 05:06:00 GMT

We should all make our spine health a number one priority! Once pain gets a hold in our backs or necks, we then start to appreciate how great it was not to have pain and it can be very difficult to go back to a completely pain free state. Back and neck pain problems are so prevalent that it seems everyone has experienced one or both at least some time during their lives. It is possible to have a pain free spine but it takes dedicated time and work from you and it takes a certain amount of patience.

Research suggests that many spine problems are preventable because they result from poor posture, poor body mechanics and a lack of exercise to keep the spine strong and flexible. Most of us sit for a lot of the day and don't move our spines through a full available range of movement from one day to the next. This lack of movement, combined with abnormal stresses over time, leads to structural changes in the spine, including degeneration of your discs and joints, lengthening or shortening of the supportive ligaments and muscles in your vertebral column, and wear and tear of cartilage between your vertebrae. All of these structural changes can lead to pain and a worsening of your posture.

The good news is that there are many things that you can do each day to minimize or alleviate current spinal pain and prevent future deterioration from occurring. You should think of your spine, as a wonderfully designed mechanical structure, which needs regular care and maintenance to keep it functioning properly and efficiently. This care should be daily care and should be specific!

We need to focus on our spines to optimize the overall health of our bodies as it literally is the 'backbone' of our bodies and without strength in it, we would not be able to function. It is great because once you start to concentrate on strengthening your spine, your posture will improve; your breathing will improve; you'll feel more positive; and you will start to use your spine correctly in everything you do. You will move well --- with poise --- and you will be more inclined to want to be more active. The benefits will continue to flow from there!

We all want to 'turn back the clock' and have that wonderfully flexible spine we had as youngsters ---the one we didn't appreciate at the time! Well, it really isn't too late to reverse some of the damage done and it definitely isn't too late to prevent further damage.

I suggest that you dedicate time everyday to working solely on your spine as YOUR THERAPY! Choose whatever discipline of exercise works for you and be strict with yourself about your exercise routine. Answer to yourself, knowing that it is YOU who will be reaping the benefits from this ritual. And likewise, YOU will suffer if you don't make the commitment. Record your exercise sessions in a diary or on a calendar and check that you are being diligent. Progress your exercises as you make improvements and reward yourself with something special when you notice improvements.

For signs of improvement in your spine health, you should be looking for:

Ability to bend over to pick something off the floor --- without pain
Ability to get in and out of the car without pain
Improved posture
Toned buttocks
Tighter 'core'
Controlled breathing
Happier disposition
Ability to move in bed without pain
Look taller!

Consider your spine to be the barometer of your health as you age. Be aware that if you don't put some attention onto it now and become a little obsessed by it --- it will definitely continue to deteriorate. So what have you got to lose? In all of the Actively Ageing DVD's you can learn specific spinal exercises, which are very easy to do, and how to set the correct posture for sitting, standing and moving. Make the commitment to yourself today before another day of spinal deterioration goes by!

Cecily’s Tip of the Month

Thu, 02 Jun 2011 00:15:00 GMT

Hoist the Hills Hoist up a notch or two to add some stretch to your whole body as you hang out the washing. There should ne no excuse why men can’t help with this chore!

Add Some Activity into Your Everyday Life!

Thu, 02 Jun 2011 00:08:00 GMT

Exercise is physical activity that is planned, structured, and repetitive for the purpose of conditioning any part of the body. Exercise is utilized to improve health, maintain fitness and is important as a means of physical rehabilitation.

As we all know, exercise is useful in preventing or treating coronary heart disease, osteoporosis, weakness, diabetes, obesity, and depression. It can be in the form of stretching, toning and aerobic exercise.

Stretching your joints through their full range of motion is one aspect of exercise important for increasing or maintaining good joint function.
Strengthening exercises provide appropriate resistance to your muscles to increase endurance and strength.
Aerobic exercises are individualized to improve your cardiovascular system.

A well-balanced exercise program can improve general health, build endurance, and delay many of the effects of ageing. Exercise will not only improve your physical health, it will also enhance your emotional well-being.

I find it helpful to think of exercise in a different way from the way you are probably currently think about it. I classify exercise as either incidental or intentional.

Intentional exercise is what we do deliberately, a formal session such as a gym class or going for a walk.
Incidental exercise is the exercise we get during daily activities and can be done in little bite-size chunks throughout the day. It should form the foundation of your total daily activity and can be the difference between being overweight and unfit and healthy. Engaging in more incidental activity will boost your daily energy expenditure and improve your metabolism.

If you are currently doing no exercise at all, focusing on your incidental exercise is a great place to begin! This may mean changing some of your lifestyle habits and incorporating these new habits into your daily routine.
You’ll be amazed at how easily you can clock up some exercise points in the ease and comfort of your daily life. Exercise doesn’t take as long as you think and it can be squeezed into your routine.
It is a fact that:

Every stretch of your joints will improve your overall flexibility;

Every extra contraction of your muscles will contribute to the improvement of your overall muscle tone;

Every time you challenge your heart and lungs they will make a small adaptation for the better; and

Your posture will improve ‘out of sight’ as you focus on increasing your activity levels.

Here are 10 different ways for you to embrace incidental exercise and feel better for it:

Purchase a pedometer
Wear it each day for a week to give you feedback on your activity levels. Aim to increase the total number of steps taken by 10 % each week. You should be aiming for somewhere between 5,000 and 10,000 steps per day, depending on your current health and fitness status.

Phone calls
When speaking on your mobile or cordless phone at home, don’t just plonk yourself into a chair. Walk around with intention or do some specific leg exercises.

Walk while catching up with friends.
Instead of catching up with your friends at a local café, grab a takeaway coffee or tea and then head out for a 10 to 20 minute walk while you have a good chat.

Park Away from the Store
Park further away from the grocery store at your shopping centre when doing your weekly food shop to ensure you walk further with your heavy trolley. Just ensure the car park is safe.

Multi-task
Leave some hand weights or resistance band in the lounge for easy access while the ads are on. This way, you can add little bits of extra resistance training to your week, without having to do a full workout all the time. (check out the TV & Kettle Exercise DVD or the Men’s Secret Shed Exercise DVD)

Cleaning Chores
Sure, your daily household duties can be a chore, but try changing your attitude and use them to your advantage? Get stuck into these chores and feel strength in every movement. Put some good music on as you mop the floor, scrub the shower cubicle or vacuum the carpets ---- and move to the rhythm. Stretch diagonally through your torso and look up with a great posture as you clean the high windows and doors.

Get outdoors
Mowing the lawn, raking the leaves, weeding and washing your car are not easy jobs. Instead of putting them off, dress in appropriate clothing for outdoor activity, get out there and get stuck in. You won’t have to worry about that 5km walk if you spend some decent time outside working in the yard.

Work on your Balance
Try standing on one leg while standing at the kitchen bench, workbench or while cleaning your teeth.

Walk the dog
Your pooch needs to walk a lot every day, so keep your best friend happy and take him or her out for a good intentional walk---not a wander! If you don’t have a dog just pretend you do!

Don't sit still
Try not to sit still for more than half an hour at a time during the day. Find an excuse to get up and move around, preferably up and down a stairwell at each interval. Remember to always hold a strong core with perfect posture as you move your body.

Cecily’s Tip of the month

Mon, 24 Jan 2011 22:06:00 GMT

In a time of crisis, routine is a bandage but time is the healer.

Adopting a Positive Attitude

Mon, 24 Jan 2011 22:04:00 GMT

Is your glass half-empty or half-full? How you answer this age-old question may reflect your outlook on life, your attitude toward yourself, and whether you're an optimist or a pessimist. If the thoughts, which run through your head, are mostly negative, your outlook on life is more likely to be pessimistic. If your thoughts are mostly positive, you're likely to be an optimist — someone who practises positive thinking.

While we all know that negative feelings can eventually damage our health, most of us don’t appreciate that a positive attitude can significantly improve our health and make us feel brighter with renewed vitality. Changing your attitude to a more positive one is one of the most valuable things you can do to control your health outcomes. Your immune system will be boosted; you’ll make better life choices and what’s more, your social life will improve, as others will enjoy your company more!

It's unclear why people who engage in positive thinking experience these health benefits. One theory is that having a positive outlook enables you to cope better with stressful situations, which reduces the harmful health effects of stress on your body. It is also thought that positive and optimistic people live healthier lifestyles engaging in more physical activity, following a healthier diet, and having reduced rates of smoking and alcohol consumption.

If you don’t have anything to lose by maintaining a positive attitude, and all the good health to gain, then why not change to adopting an optimistic spirit? At the very least, you’ll be happier; more contented; and be able to handle most things that life throws at you.

Remember that we are only as ‘old’ as we think we are. We all know that we feel the same inside as we did when we were in our twenties. However, what we have now is the wisdom to change our mind-set for our own benefits as well as for the benefit of our immediate family, friends, and members of our community. It is about adopting a mind-set that says we can do anything we put our minds to no matter now old we are and no matter what our circumstances are.

A good start is to tell yourself that it is up to you to add some regular exercise into your life. Do something, which you know you will be able to maintain. Be realistic in your choice of exercise and give yourself some variety as well as some rewards. The benefits will be astounding! You’ll be pleasantly surprised to find that they include: a clearer mind; diminished stress; more energy; improved cardiovascular function; a better posture; improved sleep; improved muscular function; a healthier appetite; better body image; and an overall feeling of being in control of your health. You can start to own your ‘own health outcomes’. You will stop feeling as though you are a victim and be aware that you can make significant improvements to your health and you’ll quickly regain the ‘spring in your step’ wondering why you have let your physical health lapse so much in the past!

If we are going to accomplish anything, we need to have control over our thoughts, actions, behaviours and our belief systems. Being negative doesn’t solve anything but certainly stops us from accomplishing our goals.

I believe what keeps us ‘young’ is a feeling of contentment with how we are living our daily lives and consequently the life choices we are making. It helps to be able to dream and plan as we work on projects—large or small. Being active in our everyday lives is not just about ‘doing’ it is also about ‘being’. It means ‘being’ a better person, ‘being’ ready to learn, ‘being’ ready to grow and ‘being’ ready to live a longer life!

Aside from being more active, you can become a more positive person by changing the way you communicate. Listen to yourself the next time you are talking about your life and see how many negative ways you talk about yourself or your circumstances. Listen to your responses to greetings. When greeted by ‘how are you doing’ do you say “not bad’ or ‘could be better’ OR do you answer with a more positive phrase such as ‘great thanks, and how are you?’ or ‘couldn’t be better!’ Make a commitment to change your language to a more positive expression and you will soon find that you will be happier, healthier and have much more energy as a result.

Another little trick you should practise until it becomes natural for you is to always try to turn a bad situation into a good situation by saying to yourself: ‘Well this is really terrible but I can find a solution and I can survive this’
and if it is possible, try to look outwards not inwards.

Obviously, with the dreadful floods here in Queensland, Australia during the past couple of weeks, we are all thinking of the poor victims and sending our heart felt love and sympathy to all affected. We all know many people in dreadful situations and of course for them to feel positive is not a reality. However, for those of us who are able to offer any kind of help and support, our positive attitude will help them to start their long roads to recovery.

If you want to know more about how you can become a more positive thinker by increasing your daily activity, contact your local physio and ask if you can join an Actively Ageing Program.

Chronic Back Pain

Thu, 25 Nov 2010 03:48:00 GMT

If you suffer from back pain, you are far from being alone. Four out of five adults experience the symptoms of low back pain at least once in their lifetime. Your back is a complex structure made up of 33 vertebrae, over 30 muscles, numerous ligaments, joints, and inter-vertebral discs. Any of these anatomical structures can cause discomfort if injured or adversely affected and the pain can be truly debilitating.

Common causes of back pain involve disease or injury to the muscles, bones, and/or nerves of the spine. Pain arising from abnormalities of organs within the abdomen, pelvis, or chest may also be felt in the back. For this reason, it is very important to have a professional medical assessment prior to undergoing any treatment.

Muscular tears or strains are the cause of most back pain. This happens when an unexpected force, twist, or pull is applied to one or several of the muscles in your back. As a result, several tears occur in the muscle. These muscular tears or strains cause pain felt in the back.

Ligamentous tears or strains are another common cause of back pain. These occur when the ligaments of your back are stretched more than they were designed to be. Sprains often occur along with muscular strains.

Herniated or prolapsed discs result in back pain by compressing your spinal nerves where they exit the spinal column. Incorrect lifting where the disc has taken the load of the lift can cause these injuries. This happens when the core stabilizers are not switched on and results in a radiating pain, which is felt at the site of injury and along the course of the affected nerve. Sciatica, for example, is a type of this type of pain.

Spinal Stenosis is another cause of back pain. It occurs more commonly in people over 50 years old. The term refers to a narrowing of the spinal canal. Spinal stenosis has many causes including thickened ligaments along the spinal canal, bony spurs, and enlarged joint cartilage from arthritic changes. This condition often results in back pain, which is worse with extended periods of weight bearing or walking, and there is usually a large amount of radiating pain down through the buttocks and into the legs. Surgery is sometimes necessary to correct this disorder.

Degenerative Disc Disease (DDD) is a condition caused by the gradual deterioration of the discs between the vertebrae of the spine. The degeneration of the disc that occurs in Degenerative Disc Disease is also referred to as spondylosis.

Spinal Osteoarthritis affects the joints of the spine. As with spinal stenosis, it is found more commonly in people over 50 years of age. Osteoarthritis of the spine occurs when there are degenerative changes in the discs between the vertebrae. Without this cartilaginous cushion, our bones begin to rub against each other. As this disorder progresses your bones develop spurs and your ligaments become thick and it is this process, which leads to spinal stenosis as described above.

Facet Joint Osteoarthritis occurs when there is a breakdown of cartilage between the facet joints, which are located on the sides of the vertebra. Facet joint osteoarthritis causes pain, stiffness, and a loss of mobility in your back. This results in inflammation, swelling and stiffness which in turn causes chronic back pain especially with movement.

Osteoporosis is a common cause of back pain especially in women. It is a disease characterized by progressive loss of bone density and occurs when bones lose minerals, such as calcium, more quickly than the body can replace them, leading to a loss of bone thickness (bone mass or density). This results in thinning of bone tissue making one more susceptible to fractures, or broken bones. The bones of your spine are especially affected in this disorder. Injury from falls, lifting of heavy objects, or even the force of sneezing can result in painful vertebral compression fractures. Osteoporosis usually has no signs or symptoms until a fracture happens - this is why osteoporosis is often called the 'silent disease'.

Fibromyalgia is another common cause of chronic back pain. It is a rheumatic condition characterized by widespread soft tissue pain, fatigue, sleep disturbance, and the presence of evenly distributed areas of tenderness. It is diagnosed according to the number (& places) of symptoms presenting and is a name given to a collection of these symptoms and it seems to make the body’s pain perception system oversensitive to pain. There is no cure but symptoms can be managed.

As you can see, there are so many possible reasons as to why you might be suffering from the pain in your back so it is important to have it checked out by your physiotherapist. It is comforting to know that it is usually not due to any serious disease. Most episodes of back pain get better with conservative treatment which must be followed through to the end --- according to your physio’s advice.

If your back pain is not the result of an injury like whiplash, a nasty fall or accident, it is probably caused through back strain; exerting undue pressure on your back muscles. This can be due to:

Incorrect footwear.
Bad posture.
Being Overweight --- just a 4kgs of extra weight puts pressure on our backs. In some ways it is worse because the strain is constant.
Being Dehydrated --- dries out your spinal discs, muscles and tendons, making them less flexible or supple than they should be.
Being Stressed! Sometimes back pain is a psychosomatic response to stress.
Poor core stability (previous article)
Poor overall body muscle tone

Treatment

Back pain is a symptom, thus treatment needs to focus on the underlying cause of the problem to alleviate the symptoms as much as possible and to reduce the likelihood of symptom recurrence.

Your Actively Ageing Physiotherapist will be best equipped to help you with your back pain and will be diligent about referring you on to appropriate specialists if needs be.

On the whole, you will be guided through an appropriate treatment program right through to the point where you have regained the strength and mobility required to ward off further recurrences.
As you will be told, sleeping with a pillow between your knees while lying on one side may increase comfort. Another good sleeping position is lying on your back with a pillow under your knees.

You will definitely need to build core strength, as this is critical in trunk control and reducing the effects of back pain.

You will be advised and taught how to exercise specifically for your condition so that you can return to normal activities and work.

Take a look at the 'Buy Now’ Page for our generous Christmas offer to all subscribers.

Cecily’s tip of the month

Tue, 19 Oct 2010 07:53:00 GMT

Make some small hand weights (1/4 or 1/2 kilo) and use them everyday as you do either the Actively Ageing TV & Kettle exercises or the Men’s Secret Shed exercises in the comfort of your home / shed. You’ll be amazed at how strong you’ll become!

Resistance Training for Improving Overall Health

Tue, 19 Oct 2010 01:42:00 GMT

Mostolder people are well aware that they need regular aerobic exercise, such as walking, swimming, or running, to strengthen their heart and lungs and tone their bodies, but many dismiss resistance training as an activity predominantly for the young or the vain.

However, it is an extremely important type of exercise for substantially slowing, and even reversing, the declines in muscle mass, bone density, and strength which were once considered inevitable consequences of ageing. Unlike aerobic, or endurance exercise, which improve cardiovascular fitness and require moving large muscle groups repeatedly against gravity, weights provide so much resistance that muscles gain strength from only a certain number of repetitions.

You shouldn't experience pain while lifting weights, but it is normal to feel some soreness starting 24 hours after the exercise and lasting for the next 24 hours. Your muscles are challenged by the resistance of a weight causing some of their tissue to break down. As they heal, they gradually increase in strength and size. Although you should be working your muscles until they are fatigued, common sense will dictate when it's time to stop. If you feel joint or nerve pain, or are putting undue strain on any part of your body, you're probably going overboard and can harm yourself. Remember that you need expert instruction on any new exercise, particularly when using any specialized equipment, so follow my advice when considering starting a new resistance program and visit your nearest Actively Ageing Physio as seen on our website.

What is Resistance Training?

The most common form of resistance training involves the use of free weights or machines to provide resistance. However, you can also gain similar benefits by exercising in water as the water provides the resistance. Clinical Pilates and the use of resistance bands or tubing have increased in popularity over the past decade and is an efficient way to provide resistance exercise without the need of actual weights. The rationale behind the use of these is that they increase their resistance the more they are stretched. This ensures that you experience adequate resistance throughout the entire repetition.

The goal with using weights is to lift a weight, which is heavy enough to achieve 10 to 15 repetitions per session before your muscles become fatigued.

How Does Resistance Training Increase Muscle Density?

As mentioned in a previous Newsletter, as we age we generally lose muscle strength and density. This reduction in muscle strength and associated weakness means that as we become older we are more likely to have problems carrying out our daily activities and are more likely to fall.

Anecdotally, the two most problematic consequences of ageing include muscle mass loss and rapid body fat increase. In adulthood, the average basal metabolic rate (BMR) declines 2 - 3 % per decade. Increased body fat is typically the result of declining metabolic rate, muscle mass loss and lowered physical activity level.

However, this loss in strength is attributed to the decrease in our daily physical activity. Unlike other structures in the body such as bones, which are best developed at younger ages, muscle is just as adaptive as we get older as it was when we were young. In fact, neural adaptations occur rapidly and strength gains can occur as early as the second week of exercise.

Limiting muscle mass loss and increasing BMR are the most powerful benefits of participating in a regular resistance-training program.

How Does Resistance Training Improve Balance?

A strong core is absolutely vital for maintaining balance. Whether you realize it or not, you hardly make a move without engaging your core musculature. In general, the core muscles run the length of the trunk and torso, and when they contract they stabilize your spine, pelvis and shoulder girdles to create a solid base of support. With this stability, you are then able to generate powerful movements of the extremities. Whilst the muscles in the limbs produce movement, it is the job of the core to oppose undesired secondary movement and maintain balance and stability no matter what position your body is in.

As we age, we have a higher risk of falling. The primary cause being that our muscles are weaker and we may have balance problems. Muscle strength is extremely important in correcting balance during activities of daily living, no matter what intensity. As a result, if you have insufficient strength to correct your position then you are more likely to fall. It is critical to improve or maintain balance so that your risk of falling is kept to a minimum. As we all know, we have to minimize the risk of falling at all costs because the consequences of falling can be catastrophic!

How Does Resistance Training Improve ‘Brain Health?’

Resistance training is not only good for building stronger muscles; it is good for your brain too. It has been suggested that resistance training enhances both brain structure and function, while minimizing cognitive decline and impaired mobility by increasing the levels of a protein called brain-derived neurotrophic factor (BDNF). BDNF prevents nerve damage and stimulates the growth of new nerve tissue. While most human nerve cells are formed prior to birth, there are a small number of stem cells that can develop into new nerve cells when stimulated by the BDNF. Diseases such as Alzheimer’s and Parkinson’s disease involve loss of nerve cells and boosting BDNF through resistance exercise training could help to prevent or slow down progression of these diseases.

How Does Resistance Training Improve Bone Mineral Density?

As we age, our bone density progressively decreases. The most prominent consequence of this bone degeneration is osteoporosis. Osteoporosis is a major issue in our society and is a determining factor in quality of life (see previous newsletter). While everyone is at risk of developing osteoporosis, postmenopausal women are particularly prone because they lack the hormone, oestrogen. A consequence of this loss of bone mineral density and muscle mass is an increased risk of falling.

Muscle density has been shown to contribute to the rate of bone density reduction. This is because a person with more muscle mass has typically exposed their bones to greater loads, thus inhibiting the degeneration process. For this reason, the importance of employing strength training as a means of preserving as well as increasing muscle mass and strength in more sedentary older individuals should be realized. The effects of resistance training can slow down typical age-related declines in bone health by maintaining or increasing bone mineral density and total bone mineral content.

To sum up!

Try adding some level of resistance training into your weekly routine. You’ll be amazed at how quickly you’ll start to see improvements and your overall health will improve significantly making you feel a whole lot healthier with improved vitality.

Visit your nearest Actively Ageing Physiotherapist, as seen on our website, for the most appropriate professional advice to get you started on some resistance training at a level to suit your current ability and strength.

CECILY'S TIP OF THE MONTH!

Tue, 10 Aug 2010 05:31:00 GMT

Gently massage a thick moisturising cream into your feet each night, and then place a pair of cotton socks on for bed. This ensures your feet retain as much moisture as possible and keeps them looking and feeling young!