“Text neck” or The Number One Way You’re killing Your Posture

Good posture is crucial for optimal health. Nowadays people are concerned about healthy lifestyle, which of course includes exercising, and eating clean. But working on having a good posture is as important as healthy nutrition. Not only does bad posture lead to back pain, but also fatigue, decreased energy levels and internal dysfunctions.

If we look at the research, many studies point to the conclusion that a straight or reversed curve in the neck results in stretching of the nerves, which supply the input to the cortex, the thinking part of the brain. Neck posture also has a vital influence on the brain structures responsible for the autonomic nervous system. This in turn regulates heart rate, lung and heart function as well as the whole digestive system. Moreover neck posture has a profound effect on vision including the eye co-ordination and focusing muscles.

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In our contemporary world we cannot avoid technology and people have become addicted to their smartphones and other gadgets. If you look around you will see the vast majority of people with a forward head posture whether sitting, walking or standing. Nowadays there is even a special term for that called “text neck”. The average head weighs about 12 pounds and if you spend a long period of time with a forward head posture – the pressure on your cervical spine is enormous.

You may be surprised, that the conclusion of a piece of recent research on this topic concluded that: “when you bend your head forward at 15 degrees, its weight effectively increases from 12 pounds to 27 pounds. At 45 degrees, your head exerts 49 pounds of force, and at 60 degrees, 60 pounds—this is like carrying a child around on your neck and shoulders for several hours a day!”

Therefore as a result a person with a “text neck” is much more prone to headaches, neurological problems, herniated discs, and muscle strain.

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Our present daily activities are constantly driving us into a forward bent posture with rounded shoulders and head jutted forward. Sitting at computers, driving, texting and playing with hand held computer games has turned us all back toward the fetal position, totally flexed forward at the neck and the low back and lower body. However, since we are aware of the problems this can cause, we should work on improving our posture. Useful ergonomic advice would be to use a monitor with bigger screen at eye level instead of the laptop and to keep a smartphone 15 degrees below eye level while holding your head high.

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There are basically three positions, in which to consider improving your posture: lying, sitting and standing and walking.

Lying

Your bed must be correct. Too soft, or too hard can cause poor sleeping posture and result in waking with pain. Sleeping on your tummy can also cause serious problems to both your neck and lower back. A good, well supporting pillow of the correct size for you is also essential. Our bodies heal during sleep, so if your rest is poor, your body will be slow to heal, giving rise to chronic pain syndromes.

Sitting

Both at home, at school or in work and in your car, all your seating should be appropriate and comfortable. Lumbar support is essential when seated for long periods, and rest breaks should be regularly taken to avoid sustained postural positions. If you work long hours at a desk use a chair that is designed for proper support or try using a small pillow for lumbar support. Position the monitor on an angle a little bit more upwards than you would if you were in more of a slouching position. This will force you to sit upright to see the screen better.

Short exercise breaks are very useful if you do not want to be getting up like an old hag!

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Standing or walking

Practice standing with your back to the wall and you should notice whether your shoulders and head touch the wall.

Head retraction exercises (chin tucks) can help with the poked head posture. Shoulder and upper back strengthening will help to correct rounded shoulders. If your spinal joints are working poorly or fixed, it will be extremely difficult to get good changes with exercise alone.

It can be challenging to obtain a good posture after years being used to a bad one, however people can look at it as new habit formation when in fact you are challenging your body to make basic and complex neurological changes. Maintain good posture even if you are getting tired. After a while you will get used to being in a good posture and see positive changes it will bring. If you cannot do this it might be time to visit a chiropractor.

The majority of patients come for a treatment to get rid of a pain because chiropractors are known for being able to treat painful joints in many parts of the body in particular the spine. However, I highly recommend patients to have their first consultation with a chiropractor when they notice poor posture as a preventative measure. Sometimes I treat children as young as 5 years old who are already developing poor posture.

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Chiropractic treatments consist of a large variety of adjustments for the joints of your spine, together with many kinds of soft tissue work for your muscles tendons and ligaments. Apart from the use of a small device called an activator, all our work is done with our own hands. Usually no machines or medicines are used. Our techniques allow us to relieve pain and other symptoms primarily by treating the cause of your problem, and more importantly for the long term to restore normal function to the whole spinal column and pelvis. In this way you can expect to be healthier after your course of treatment than you were before the problem arose.

When you visit a Chiropractor, the most important task is to evaluate and find the cause of your problem through structural analysis of the body. A Chiropractor may also use orthopedic, neurological or other physical tests, or order X-rays, CAT-scan or MRI to further support the right diagnosis. Only by having an accurate assessment of your condition, followed by the right diagnosis, can any physician deliver the right therapy. When a Chiropractor has identified the areas of the skeletal system that may cause your symptoms, he will then fully ex-plain the treatment plan, expected time for the recovery, and also the expected extent of recovery you may expect.

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People tend to think that they need to go to a chiropractor only when they have pain. Actually the focus may not only be pain and joint problems, but general feelings of tiredness and lack of energy. The World Health Organization states when “employed skillfully and appropriately, chiropractic care is safe and effective for the prevention and management of a number of health problems”.

The frequency of treatment varies from patient to patient, that is why we encourage patients to have a check up.

We are well qualified and experienced in creating a whole new picture of optimum health for our patients. To book an appointment for chiropractic consultation and treatment, please call our clinic at 04-348-1166 or book online.

Bridal detox plan from our nutritionist and an inch-loss expert Rashi Chowdhary

Every woman dreams of looking stunning on her big day. While that is important, what is of equal, if not more significance, is feeling good on the day.

But embarking on a crash diet a month before your wedding is really not the best solution to feeling like a million bucks.

The four weeks preceding your wedding is the worst time to attempt any weight loss. A quick-fix diet will only slow down your metabolism, make you lose muscle and take away that wedding glow from your skin. Plus, don’t forget that the weight will return with a vengeance when you’re on your honeymoon.

Instead the need of the hour is to adopt a sensibly balanced liver cleanse. This will help you lose some inches, especially around your waist, and give you clearer skin and shinier hair.

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To help you count down to your big day in style, turn over for a four-week bridal detox that will help you look and feel great inside out. However, do this only after consulting a dietitian.

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Week 4: The debloat phase

This is the time to start eliminating some inflammatory foods from your diet. This will help you relieve water retention and your gut will start to heal. You can expect your digestion to improve, which will help with weight loss as well. Here are 
a few guidelines for Week 4:

1. Start your day with 1 tbsp ghee or butter or organic coconut oil, followed by a herbal infusion or green tea. The good fats will not only give you better skin but will also help in better absorption of fat-soluble supplements like Vitamin A, D, E and K, which are all very powerful antioxidants.

2. Eliminate refined sugars completely from your diet, including brown sugar, jaggery or honey. It’s a myth that these are better than refined white sugar. Granola bars, cereals, biscuits, fruit juices (natural or packaged) all have sugar in them. Stay clear of all these too.

3. Eliminate artificial sweeteners that can be found in diet drinks. They are gimmicks and wreck havoc on your digestive tract, making you feel bloated. What’s worse, they tend to increase your carb cravings.

4. If you have acne, polycystic ovarian disease (PCOD) or insulin resistance, you should avoid whole wheat and associated products due to its gluten content, and milk and milk products due to its lactose content. You will then see a drastic positive change in your skin’s health within a week.

5. Focus on eating good carbs such as sweet potato, white rice, vegetables, fruits and sugar in the form of dates, figs and some really dark (about 80 per cent or more) chocolate.

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Week 3: Hydrate and supplement

Along with the Debloat phase, in this week it’s time to add the Hydrate and Supplement routine to your detox regime. Focus on increasing the amount of fluids you are consuming and stocking up on supplements. You can be on the best diet, but if you are dehydrated, losing fat efficiently can be challenging.

1. After the tablespoon of good fat in the morning, swap your solid breakfast for a wholesome smoothie that includes one avocado, some berries, almond milk and a tablespoon of flaxseed powder. You can also try a mango and coconut milk smoothie since mangoes are in season now. Mangoes do contain sugar but they are also loaded with antioxidants like Vitamin A.

2. To lose weight, have dinner by 7pm as it improves metabolism. If you feel hungry later on, snack on nuts and seeds.

3. Drink at least three litres of water through the day. Add some fresh lemon juice to one litre. The concoction of lemon and water is a bile thinner and will help you mobilise fat faster.

4. Take sole vitamins instead of multivitamins. Have omega-3 for your skin and hormones, Vitamin C for your skin, B complex for 
a healthy metabolism and zinc for your hair.

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Week 2: 
Intermittent fast

If you are looking to cleanse furthermore and feel 
more toned, this is the 
time to try an Intermittent fast. Again, remember you need to continue with the Debloat 
phase and the Hydrate and Supplement regimens.

The Intermittent fast will help you step up your metabolism, stabilise insulin, regulate your appetite and help with cellular repair by accelerating the rate at which cells remove wastes. Most women respond very well to 
a 14-hour fasting period and a 10-hour feeding period in the day. For example, you should eat between 8am and 6pm and fast between 6pm and 8am. Here are a few guidelines to keep in mind:

1. Pick your 10 hours of feeding period when you are the busiest so you can eat and not feel weak. Try and time your workout within the feeding period too.

2. You must have fluids like water, green tea, lemon water and ice tea minus the sugar, or herbal infusions with Stevia during the fast. This will help with the hunger pangs and keep you hydrated too. Your skin starts feeling and looking better within three days of the fast.

3. During the feeding period, ensure your first and last meals are larger by going heavy on good carbohydrates that are anti-inflammatory, such as rice, pasta, sweet potato or quinoa.

4. Keep your protein intake high with eggs, fish, meat, lentils and nuts. Not getting enough protein can make you lose muscle and water, which will take away that toned look.

5. If fasting for 14 hours seems too much, you can start with 12 hours and progress to 14, or you could fast for two days and eat at normal times the other two days.

The levels of human growth hormone can go up by five times on this eating pattern so you will start to see changes around your waist within the first two days of following it.

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Week 1: Alkaline phase

In the last week of your detox regimen, in combination with the other three phases, it’s time to go high on alkaline foods and cut back on acidic ones. This will aid gut health, helps your skin look clearer and boosts energy levels. It also keeps your mood elevated.

1. Stay away from acid-forming foods such as meat, wheat, dairy, sugar and processed foods.

2. Add a bowl of raw or lightly cooked greens to your lunch and dinner. The greens are highly alkaline and help with the cleanse. Plus they give you a whole lot of nutrients such as iron, calcium and other important minerals.

3. Have two to three glasses of green vegetable juice with ginger and lemon before each of your major meals.

4. Good fats like avocados, nuts and seeds are highly alkaline and packed with minerals. These can be had as snacks. If you wish to continue with this regime after marriage, consult a doctor.

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Our nutritionist and inch-loss expert Rashi Chowdhary can provide you with one-to-one nutritional advice and weight loss plan. Whether you want to lose weight, look great or feel healthier, Rashi can work with you to help you reach your goal.

Call us at 043481166 or book an appointment online.

Source: http://fridaymagazine.ae/features/health/bridal-detox-1.1812905

Career Conference – Dr. Gerald Nastasia, D.C., F.A.C.O. March 2, 2016

2016 DAA Career Conference with the theme  “The Journey Begins Now” invited Dr. Gerald Nastasia, D.C., F.A.C.O.  to be a volunteer speaker on March 2, 2016. The purpose of the conference is for students to explore career options. Various professionals will talk about their field and this would give students an idea in choosing what they want to take in the near future.

Speakers

STRESS MANAGEMENT-Jayne Morris, April 18th

Life coach and stress counselor Jayne Morris would be talking about how to manage and overcome stress on your path to success and brilliance.

Jayne-Book Cover

Author of the book Burnout to Brilliance, and featured on Dubai Eye and BBC (see video below)

Time: 4-5pm

Venue: Emirates European Medical Centre

Booking Cost: 70 AED per person

*Limited Spaces available.  Payment guarantees a spot.

See Jayne on BBC

 

http://www.jaynemorris.com/

 

First Aid Certification

In October 2014, all our medical staff received their certification for first aid.  Here’s a few pictures of the team.

 

Untitled-1Dr. Pamela Leader and our nurse, Aldreich, working together to perfect their skills.

IMG_9196 Our massage therapist and our receptionist completing the course

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Historical and exciting development in chiropractic education-Meeting with H.H. Sheikh Manea bin Hashir Al Maktoum

On October 27th, 2013, an historical meeting took place at our clinic.  Members of the World Federation of Chiropractic and the Emirates Chiropractic Association had the honor and privilege to meet with H.H. Sheikh Manea bin Hashir Al Maktoum to discuss the proposal of locating a chiropractic college in Dubai.  There’s currently no institution capable of delivering chiropractic educational program within a 7-hour flight radius of Dubai. Given its central location, stability and infrastructure, Dubai is an ideal location for a world-class chiropractic college and research centre. Continue reading “Historical and exciting development in chiropractic education-Meeting with H.H. Sheikh Manea bin Hashir Al Maktoum”

4th Dubai Spine Educational Seminar, 21 September 2013

1013736_598328840205306_1360353506_nDr. Pamela Leader represented Chiropractic in the management of Low Back Pain with a specific focus of Pelvic Dysfunction.  She explained how drastic, and sometimes unnecessary, measures like surgery and medication could be avoided by providing the correct treatment. She met with specialists and surgeons all over the world as they discussed treatment options and different perceptions on the topic of low back pain

Shortlisted for Best Healing Environment Award 2013

We are very happy to be shortlisted for Best Healing Environment at the Hospital Build and Infrastructure Awards 2013.

Chiropractic Dubai will be competing against other hospitals and medical centres and the winner will be announced on Monday 3rd June at the Dubai International Exhibition Centre. Dr. Pamela and some of her team will be there at the awards.

Dr. Huafei Li

Traditional Chinese Medicine & Acupuncture

We are very pleased to welcome a new doctor to our clinic. Dr. Huafei Li graduated from Beijing University of Chinese Medicine, an institution well known for producing high-caliber doctors in Traditional Chinese Medicine and Acupuncture.

If you have any questions regarding our treatments or would like book an appointment with Dr. Li contact our clinic, Emirates European Medical Centre on Tel: 04348 1166.