Before leaving for Cambodia, I tried to prepare myself to face the hard circumstances that I may be faced with. I spoke to people whom had been there and researched their culture and recent history. However, the experience and the situation could not have been clearly understood until I felt it for myself.

When I first arrived in Phnom Penh, my senses were hit by indistinguishable smells and confusing sights. I was to observe the first differences between home and this new land. A few scenarios that stick in my mind are the cars that travelled in every which direction no matter where I was. The sides of the roads had rubbish scattered down their embankments and there were children begging, day and night.

I had a burning intrigue and desire to understand this culture and it’s people better.

We came to Cambodia to volunteer our support and services; however we were lucky enough to have a few days to discover the sites of Phnom Penh, Siem Reap and the surrounding areas. It was in these few  days that I was truly touched. I ached at how such atrocities like the Khmer Rouge rein could continue to occur. From travelling through the countryside, there is one image that still stays with me. We were travelling along a built-up gravel road one morning on the team bus, I looked across the green rice fields to see the mist slowly rising from the ground, with tropical trees (nearly palm-like) scattered throughout with the  sun sitting just above the horizon. A sense of calm, and peacefulness came over me.

Although we hear and see the devastation of communities and individuals on the TV and radio, I believe that due to the geographical distance and cultural separation, it is very hard to fully comprehend the crisis that these people are faced with.

We travelled to small communities where services such as chiropractic, nurses, first aid and basic hygiene classes had rarely, if ever, been provided. Due to the limitation of health support, we were faced with a variety of conditions and needs,  some of which could have easily been prevented with basic hygiene, nutrition and education. One little boy was identified as having heart murmurs. Upon our return to Melbourne, we learned that he had been taken to a medical clinic where it was discovered that his heart issues were due to  a thyroid problem and should hopefully resolve with supplements and dietary changes. There were many instances like this where conditions could be prevented by simple dietary changes. However, with the lack of education and necessary food, these ‘simple’ preventions were very difficult.

With close to 33% of Cambodia’s population being under the age of 15, there are many children being raised by one family member, (whether that be a parent or grandparent) other members of the village or an older sibling. In some cases, they are self-reliant. I remember one family from a village outside Phnom Penh. They have five children; three girls and two younger boys. Their main caregiver is their elderly grandmother because their father is often away from home, and since their mother was sold into Malaysia to resolve a debt, they are unsure of her whereabouts. The eldest boy at five years, takes on much of the responsibility for his three year old brother. Due to malnutrition and environmental issues, both these boys appear  years younger than their biological age. The three year old is not yet walking and is the same size as a 6 month old Western child. We arrived at this village to find the eldest boy in the comfort of the arms of our team organiser who had visited the village before. He was asleep inside twenty minutes, physically, emotionally and mentally exhausted. Appearing detached from his social surroundings, he needed comfort and support so he could be a kid again, just for a moment. I do not judge the position of the parents or grandmother, as it is impossible to completely understand their position in the community and its workings. Rather, I hope that with the support from individuals and organisations like these, circumstances such as this will cease to occur.

There were many exciting and uplifting moments throughout my trip where I felt grateful to be alive and happy to share my experience with such heart-felt people. The gratefulness of those we treated was overwhelming.

I believe we all need to speak and share our experiences and ideaologies to make a difference for these people as citizens of our planet. The experience was both emotionally and physically exhausting, but my words cannot describe the strength that I saw in these people. We were able to share our knowledge, support and skills, as they shared their strength and spirit.

As the technology in our lives advances, we find ourselves sitting for longer and longer periods. More of us now than ever before have a job that requires us to sit for extended lengths of time, most days of the week. This has consequently resulted in our poor posture becoming a major health issue in the developed world. We can all relate to getting a sore low back, or neck if we sit for too long. Whilst pain is one unpleasant consequence, recent research has shown that sitting for long periods, most days can increase your chances of obesity, type 2 diabetes, cancer and heart disease. Premature death is also linked to these diseases. Some health experts have even stated that sitting has become a greater health concern than smoking in the Western world.

As chiropractors, we see the effects of poor posture, and too much sitting, far too often. Many people tell us that they experience low back ache, stiff neck or headaches after sitting. What most people don’t realise, is the range of other, more serious effects prolonged sitting can have:

• Altered endocrine function (changes in hormone balance)
• Decreased digestion (our bowels need us to move, to work properly)
• Decreased effectiveness of insulin (linked to diabetes and obesity)
• Negative changes in cholesterol (lowered HDL/good cholesterol)
• Decreased circulation (from lack of movement)
• Obesity (burning only one calorie per minute)
• Inefficient breathing (poor posture leads to decreased lung capacity)
• Low energy (decreased oxygen to the brain and nervous system)

So, what can we do to counteract the detrimental effects of so much sitting? Very simply, we need to move more. The human body just isn’t designed to sit for long periods of time. This doesn’t just refer to sitting at work, this includes the time spent sitting in the car, in front of the television or on the computer at home. At least every hour, we need to break our sitting with movement such as walking and/or stretching.  

Our sitting posture is very important. The better our posture, the less stress on our bodies. Good posture is essential in all aspects of our lives, every day. Now that so many of us sit for such long periods, our sitting posture is ever more crucial for our health.

For tips on better posture at work and how to set up your desk (ergonomics), please see our factsheet.

Posture is a habit – and just like any other, it can be either a beneficial or a detrimental habit. However, the good news is that we can change our habits. Remember that change takes time. Be patient. Just as exercising is about consistently doing little things to produce a big result over time, so is changing our posture. If you think your posture needs some improvement, here a few simple ideas that can start to implement while you sit here, reading.

This is a great exercise to improve your posture, which you can do regularly throughout the day to improve your posture: Imagine that you have a balloon on a string tied to the top of your head. The balloon is pulling you taller and higher, and making your spine longer. Now, tuck in your chin to give you a bit more lift. Roll your shoulders backwards and turn your arms so the palms of your hands are facing forward. As your shoulders roll back, lift your chest. This allows you to get more air into your lungs. This exercise can be done sitting or standing and is a great way to reverse poor posture while teaching your body what good posture really feels like. To really stretch through the middle part of your spine, this exercise can be done while lying on your back, with a rolled towel or a posture pole placed along your spine.

Regular visits to your chiropractor, massage therapist, osteopath or other similar health professional can all help to improve your posture. All these suggestions can help to keep your spine moving and healthy. A healthy spine is vital to the overall function of your body. This is why chiropractors say;

 Healthy Spine = Healthy Body = Healthy Life.

 There are those of us who tend to associate posture only in relation to people who sit at a desk all day. While having good posture as an adult is important, it is even more so, while we are growing in our teenage years. This is a time that typically involves increased hours spent sitting and studying while our spines are still growing at a rapid rate. Because a teenagers spine is changing so quickly, it is vital that they are taught to look after their spines by practising good posture, having a good desk and chair to study with, and an understanding of the importance of getting up and moving regularly. School backpacks can also be a huge stress on teenage spines if they are poorly designed, too heavy or not properly fitted.

Children grow into adults with either good, or bad posture habits. It is much more difficult to change a bad posture after they have finished growing. Good posture is something that teenagers must learn. It is imperative that parents, schools and health professionals are consistently working to teach them to look after their spine with good posture. The earlier they learn, the better the outcome for each child as they grow.

If you would like more information on posture the best place to start is with your chiropractor. Dr. Helen Alevaki and Dr. Troy Miles can assess your posture and help with your specific postural issues. Have your workstation (at work and home) assessed by an ergonomist (ergonomics expert) who can help you set up your space properly. A lot of companies now invest in good ergonomics because it has been shown to reduce injuries and boost productivity. For some simple tips about setting up your desk and other things you can do, please see our ergonomics fact sheet.

By Dr. Troy Miles. Chiropractor.

Ergonomics is the science relating to human beings and our work; embodying the anatomic, physiologic and mechanical principles affecting the efficient use of human energy. For most of us, this means how subluxation and ultimately, injury can be prevented while making it through our day more comfortably.

The danger lies in believing you are ergonomic, just because you have bought an ergonomic chair. Sadly, this is not the case. A chair alone will not result in you achieving an ergonomic state. If you wish for an ergonomic body in daily life, there are three keys; your physique wants motion, flexibility and strength to be ergonomic in activity.

1. Motion – your skeletal joints need movement! Movement prevents your joints turning stiff.
2. Flexibility – your body requires flexibility in muscles, joints and ligaments. This helps prevent injury.
3. Strength - your muscles need strength so they are able to shield joints from harm and keep you upright.

Being ergonomic on a daily level isn’t about buying the best tools/equipment you consider will make you ergonomic and therefore, safe. It’s about training your body to be a part of the ergonomic triangle. Utilising the three keys mentioned before, movement, flexibility and strength.

Below are some tips to ensure you are ergonomic in your day-to-day life:

Sitting

Where do you put your wallet? If, like the majority of men, you keep it in your back pocket, take a look at our photo and watch this short clip (skip to 1 minute and 20 seconds in). Our bodies like symmetry and balance. Wearing a wallet in your back pocket will mean an uneven surface when sitting down. Instead, put it in your front pockets, or inside your jacket if wearing one.

Handbags

So, the average weight of Australian women’s handbags surveyed is 3.6 kg! This is most often due to items such as iPads, laptops, water bottles, makeup and children’s necessities. Most of us wear our bags on one shoulder, causing an uneven distribution of weight. This leads to subluxation which then results in neck pain, shoulder pain and headaches. If you need to take a lot out with you, look at alternative bags such as pull-along trolley bags, bags with thick straps that go across the body, or backpacks. Also, look at which items are essential and take a small bottle of water that you can re-fill throughout the day.

High heels

High heels are gorgeous aren’t they?! Well, they are for a little while; women can suffer awful injury wearing high heels due to ligament sprain and strain, not to mention bunions after constant wear. Now, these are small problems compared to the long-term damage they can cause to the spine after prolonged wear. High heels create an unnatural posture through the spine which can result in long-term pain and dysfunction. This can then lead to early degenerative changes in the spine. Namely, osteoarthritis. Heels should only be worn for short amounts of time, never if commuting by foot; wedges are best and keep the killer heels for dinner dates where standing is kept to a minimum.

Gardening

Autumn is a beautiful time to be cleaning up the vegie patch, tidying the roses and basically getting the garden ready for winter produce. However, it is in the garden that many of us injure our spines, forgetting that gardening activities need preparation. Would you go out for a run and not prepare your body by stretching? So many people forget this basic step. ALWAYS stretch your arms, back and legs before a big gardening effort. Remember to bend your knees and keep a heavy pot or bag of soil as close to your body as possible. You can buy some fabulous kneeling pads for the garden which save the knees, encourage good posture and have handles to assist you up. My last recommendation.. a nice hot bath with Epsom salts to rejuvenate the muscles after a long day in the garden.

Pregnancy and children

 Pregnancy obviously places a woman’s body under strain. There are of course as well, the hormonal changes which cause supporting ligaments to become lax. And there is the increase in weight, with consequent changes in weight distribution within mum’s body. It is important for pregnant women to maintain good posture, continue to engage the core and pelvic floor muscles and continue with the appropriate stretching and/or exercise classes. 77% of women have pelvic floor problems after giving birth and the research suggests that having chiropractic care reduces this while helping women.

Likewise, a postpartum woman faces physiological changes as her body begins to return to pre-pregnancy status. Care should be taken when bathing, changing and playing with your newborn/infant. After delivery, rehabilitative exercises should be practiced for weakened spinal and abdominal muscles. It’s essential that a woman obtain professional advice as to how to care for her body post-birth.  Your chiropractor can assist you here and provide exercises for you. Again, strong core muscles will support a new mum’s body in caring for her baby.

Mobile devices (smart phones, iPads etc)

As a society, we are becoming more mobile but less active. Whether in paid employment or not, most of us spend a great amount of time either in front of computer, laptop, smartphone or iPad – usually at the cost of good posture. Limit your use of the aforementioned devices wherever you can and spend a little time making sure your office and home are set up ergonomically. See our factsheet for the best tips. 

Above all, be sensible with how you do things about the house! As life becomes busier and busier, it is crucial to remember to keep your body active, flexible and strong. You can achieve this through exercises at home, with friends outside, at the gym, in a pilates or yoga class or with a personal trainer. The bottom line is: YOU need to be responsible and do something!

As always, check with your chiropractor Dr. Helen Alevaki or Dr. Troy Miles before embarking on any new form of exercise.

When we are born, the bones of the skull are very soft, and separate from each other. This allows them to move relatively independently and freely. This freedom of movement of the cranial bones allows the skull to be compressed and elongated to decrease the circumference of the skull during birth.  Ideally, the skull will expand and mould over the few days following birth. Next, the skull begins to develop through different stages and will continue to do so until the age of twenty five. As the skull develops, fontanelles close (we actually have more than two, but they close by 1 month old), sutures (joins between cranial bones) form and the bones become harder and less pliable. Because of this small time frame, the earlier a cranial issue can be identified and corrected, the easier it is, and the less effect it will have on a child as they grow.

Changes in the shape of function of the skull can directly affect the flow of CSF and therefore, affect the underlying brain. One of the most obvious and severe cranial  problems that chiropractors see is Plagiocephaly, usually occurring in young children under the age of two. Plagiocephaly is the name given to a severe asymmetry of the skull. The most obvious and common type is a flat spot on either side, or across the back of the skull. These ‘flat spots’ have become much more prevalent with babies spending more time on their backs.

Much more subtle signs of a cranial problem can often be seen in children as well as babies. These changes may appear as one eye opening more than the other, one eyebrow appearing lower than the other, or uneven level of the ears when looking from the back or the top of the skull. Even frequent ear infections and attachment issues with breast feeding can indicate a possible cranial issue.

In infants, middle ear infections (Otitis Media) are often more an issue of drainage from the middle ear rather than the body’s immune system not fighting the infection.  In infancy, the Eustastian Tube (which drains fluid from the middle ear to the back of the throat) runs almost horizontal. As we grow, the tube begins to angle down to aid drainage. Therefore, it is important for a child that the tissues surrounding the tubes are not causing any interference to the drainage of fluid. Lack of drainage can lead to a build-up of pressure, creating a good environment for infections which cause ear pain. Changes in the cranial system or upper part of the neck can influence the drainage of the Eustastian Tubes.

A baby’s ability to attach during feeding is vital as they grow and develop. The benefits of breast feeding where possible, are many and varied, and are important for healthy growth and development of a child. There are certain cranial problems that may arise as a result of the birth process, or the position of bub in the uterus that can result in poor attachment when feeding. The earlier any cranial faults can be identified and corrected, the better the chances of successful breast feeding.

As with any chiropractic technique, the aim of craniopathy is to identify the cause of any dysfunction (to the cranial system) and, with the use of specific cranial corrections, restore function. Cranial corrections use very gentle pressure and are very safe for all ages.

Having a healthy cranial system is just as important  as having a healthy spine. A healthy skull means CSF can bath and supply nutrients to your brain so as to control and coordinate all the functions of your body.

If you have any questions, or would like any more information, please contact our office.

Dr. Troy Miles 

Dr Troy Miles is a certified Craniopath as well as a Chiropractor.

A baby’s brain, the most immature organ at birth, continues developing as higher brain centres integrate primitive reflexes (eg startle and suckle) and establish postural reflexes (for movement, balance and co-ordination) as a baby grows into a child.

Most parents are aware of the developmental milestones. These are tracked closely in the first few years of life in  a child’s “Blue Book” and are mostly assessed by your local Maternal and Child Health Nurse.

In their first few years, almost all children learn to move, balance, speak and read emotions. They go on to master more complex tasks like reading, music and understanding themselves. During a child’s early years, some children don’t progress according to developmental milestones, with delays in learning, socialisation and motor co-ordination limting their potential. Nearly 20 percent of children starting school do so with some form of neurodevelopmental delay. In fact, a 2010 study into neurodevelopment of gross motor skills and cognitive function, showed that gross motor skill development is a significant predictor of cognitive function.

A child’s poor motor skill development and co-ordination can result from poor spine alignment as a result of the birth process or other small traumas that may occur early in life. Chiropractors are trained in the detection of poor spine alignment (subluxation) as well as the windows in which milestones should be reached.

Great Tips for Parents:

• Encourage ‘tummy time’ which develops the baby’s posterior neck muscles, and fires strong neurological feedback in the brain stem (needed to stimulate normal development). A great time for this is at nappy change time. Try using a rattle, book or your face to help your little one hold their head up.
• Forward and backward rocking while on the tummy can be another helpful exercise. This can be done lying baby on the tummy in the pram and rocking, or by holding your baby firmly  on a large exercise ball and rocking. This is a great way to stimulate the vestibular system which is essential for good balance and co-ordination.
• Develop cross co-ordination movements with activities such as marching while lying down (with straight arms and legs), swimming and providing clear areas on the floor to encourage crawling.
• Massage both hands and feet for a few mintues several times a day.
• For older children, drumming while using two-handed patterns, playing at the park, encouraging swinging, spinning and crawling games.

We encourage you to bring your baby or child in to a chiropractor to assess their full spinal health and help maximise their development toward full potential. Both Dr. Alevaki and Dr. Miles are very proficient in assessment and correction of the spinal problems that affect babies and children. In fact, it is our passion!

 More information.

We often hear people say how ‘stressed’ they are. But what is stress? What does it actually do to us? And what can we do to better manage stress in our lives?

Stress comes in many different forms and affects all people differently. We can group the stress in our lives into 3 main categories- emotional, chemical and physical.

Emotional stress is what we experience when we talk about ‘being stressed’. Such things as work, expectations from others or of ourselves, living busy lives and the pressure we put ourselves under are all forms emotional stress.

Chemical stress comes from all the different substances we put in our bodies. Too much caffeine or alcohol, the pollution in the air we breathe, medications and even the additives in our water are all examples of chemical stressors we subject ourselves to.

Physical stress is from all the bumps, knocks and falls we have. This category also includes poor posture, sitting too long, wearing inappropriate bags (backpacks and handbags) and even wearing high heels!

Our body’s stress response is a short-term survival mechanism designed to protect us in times of threat. It is our “fight or flight” response that is designed to prepare us to either run away from a dangerous situation or stay and fight for life.

No matter the type of stress, our body’s physiological reaction is always very similar. We release hormones and glucose into the bloodstream to provide extra energy and alertness. Here are some of the changes we experience as a result of stress;

• increased blood pressure and heart rate
• increased cortisol and noradrenaline (stress hormones)
• increased glucose levels and insulin resistance
• increased clotting factor
• increased lipids and cholesterol (increased LDL and decreased HDL)
• decreased immunity
• decreased short term memory and concentration
• decreased serotonin (the neurotransmitter that makes us feel happy)
• increased sensitivity of senses- including pain
• bone loss and muscle changes

The problem is that this fight or flight response is an instinct to help us survive in the wild, such as if we were to come across a big bear, a brown snake or a boxing kangaroo! However, this instinctive response does not work as well in the modern Western world of constant stimulus and stress that we live in.  The longer and more often this stress response is switched on, the more severe the effects on our health.

 As you contemplate the above list of physiological responses, it becomes clear just how big a role stress plays in our health. It is no surprise that stress leads to a number of our modern health issues such as heart disease (inc. clotting factor/blood pressure etc), diabetes, (inc. glucose/insulin resistance), and depression (serotonin). Stress can lead to a poor-functioning immune system, poor sleeping patterns, memory or concentration issues and an increased sense of pain. In fact, the stress response has been linked to just about all chronic diseases. 

It is important to remember that it is not our body’s response to the stress that is a problem, it is our chronically stressful environment. This is what we need to change.  Artificially changing the body’s response (lowering blood pressure/cholesterol/ insulin/clotting factor etc) does not address the cause, it is simply an effort to cover up the effects/symptoms of stress.

What can we do to lessen the effects of stress on our bodies? It is important to realise that just as we all have different forms of stress in our lives, we also respond to them differently. There are a number of ways in which we can decrease our daily stress. The first step is to identify the types of stress in your life (physical, chemical and/or emotional). Once we’ve identified the stress, we can begin to build a plan to address it.  Sometimes it can be as simple as changing how you react to a situation, person or place.

There are many ways to better deal with stress. Here are a few ideas to get you started:

• walk – it improves breathing and releases endorphins (our happy drugs).
• exercise. It doesn’t matter so much what you do,  as long as you get moving.
• avoid or reduce chemical stressors such as caffeine, cigarettes, alcohol and pollution.
• eat good, wholesome food and drink more water.
• have regular adjustments- research shows chiropractic adjustments   stimulate parts of the brain that help you better cope with stress.
• have a massage.
• meditate – calming your mind will calm your body as well.
• hug someone- a hug will help you relax and promote release of endorphins.
• read a book or watch a movie- in a good chair of course!
• find a hobby

It is important to remember that the stress response is a normal, healthy reaction that we need, in order to survive. It is the chronic, daily stress in our lives that we must identify and change. This is the key to reducing stress.

So, Christmas is around the corner. The kids have concerts and parties, there is the work Christmas party and oh-my-goodness! When am I going to find the time to buy the presents?!

Does this sound familiar?

For a time when we should be starting to slow down, many of us feel like we are one of those mice running on a treadmill… faster and faster.

5 TopTips to Help Make Christmas a Stress Free Zone

1. Do I really need to have Christmas  as my deadline? Think about it. If you are working between Christmas and New Year or even in those first weeks of January, this is a much better time to sit and focus on a project.

2. Can I do my research and/or shopping online? Personally, I love the tactile nature of shopping, but I do ALL my research online first and then enjoy one or two days out and about.

3. What is my budget? Many people buy gifts on credit and don’t realise how much they’ve spent until the credit card account arrives in January. When making your list, include a column for budget. Total it, and see if it’s realistic. If not, edit the amounts!

4. Which events do I really want to go to? Sometimes, we attend events just because we feel like we should… Life’s too short- just say NO!

5. Am I setting myself up for failure? Many of us picture the perfect family where everyone is well-behaved, the turkey is moist, the gifts are wonderful and the children play quietly  with their new toys. Is this your reality? Don’t expect the perfect Christmas Day celebration. What will be, will be.

Christmas is a time to spend with our loved ones and show gratitude for the wonderful people we have in our lives and realise just how fortunate we are. We know that with a healthy spine and nervous system we are better able to see the world more clearly and make better choices for our family and ourselves. Make sure you have a special Christmas check-up at c4w!

We wish you a splendid and healthy Christmas Season!

From everyone at chiropractic4wellness.

top10 tips4detoxification

Drink up- water improves clearance of toxins and wastes from your system. It also enhances your absorption of water-soluble vitamins and minerals.

Eat your greens- Green vegetables are extremely alkaline. They contain high levels of vitamins, minerals and enzymes and are essential for your fibre intake and a healthy digestive system.

Keep it natural- Avoid processed, packaged food. Look out for hidden additives, sugars, salts,  and artificial colours and preservatives which place extra burden on your liver.

Have a massage- What a gorgeous way to detox! Massage stimulates circulation, loosens your tight muscles and supports elimination of toxins and wastes by improving lymphatic flow.

Walk it out- Exercise is not only great for weight-loss; it improves your mood, reduces anxiety and nervous tension and improves digestion.

Get into balance- A chiropractic adjustment is an invaluable method of attaining and maintaining good health. Regular care helps improve your circulation and nerve supply to all areas of the body.

Spend more time in bed- Sleep allows repair and regeneration of cells and tissue. Make sure you get seven to eight and a half hours a night.

Love your liver- Your liver is the major organ of detoxification, so it is imperative to take good care of it. Eat your leafy greens, broccoli, lemon, grapefruit and rye. Ask your naturopath about the best ways to improve the health of your liver and safely optimise detoxification.

De-clutter- We all give our wardrobes an overhaul, but what about your fridge and pantry? Throw out food past it’s use-by date. Clean your shelves and cupboards and fill the empty spots with the fresh, healthy produce your body will love.

Feed the soul- Engage all the senses- smell, sight, touch, sound and taste. Kinesiology is a great way to reconnect with these, while correcting stress, imbalances and promoting wellbeing and vitality.

Anna Kaluzny. naturopathc4w

Together with The Chiropractors Association of Australia and the Just Start Walking initiative, we will be holding our second walk4wellness.

Regular walking has been shown to be one of the easiest, yet most beneficial forms of exercise for your spine.

Our walk4wellness will be held on Saturday 22nd October.  We will depart from the office at 1.30pm walking across to and around Princes Park. Returning to c4w for afternoon tea.

Be sure to register on Facebook. (Yes, we are also on Facebook now!)

Bring along your entire family.  Strollers, dogs and all for a great day, and learn more about keeping your spine healthy.

We will also be running a talk in the office on Tuesday 18th October at 7.30, focusing on other things you can do to keep your spine healthy, and functioning at its best throughout all stages of your life.