Massage therapist demonstrating manual lymphatic drainage on the upper arm of a client.
Health

Manual Lymphatic Drainage (MLD)

15 April, 2024

Manual lymphatic drainage

What is manual lymphatic drainage?

Manual lymphatic drainage is a massage technique which helps move lymphatic fluid around the body. This fluid moves through the lymphatic system to the lymph nodes before entering into the venous system. Unlike the circulatory system which pumps blood, the lymphatic system relies on muscles and physical movement, and manual lymphatic drainage aids this process.

Manual lymphatic drainage has several physiological benefits including:

  • Reduces built up lymphatic fluids
  • Activates the parasympathetic nervous system – our relaxation nervous system
  • Lowers blood pressure and heart rate
  • Reduces stress
  • Increases circulation and tissue temperature
  • Helps to flush toxins and infection indicators to lymph nodes so the body can mount an immune response
  • Transfers lymph fluid to the venous system so it can be filtered by our organs

These benefits may help with the symptoms of several conditions such as

  • Lymphoedema (build up lymphatic fluid)
  • Sports injuries
  • Cordes (axillary web syndrome)
  • Lymph node dysfunction or removal
  • Pregnancy related edema
  • Headaches
  • Stress disorders
  • Lethargy

So, what’s the process?

  • The treatment takes between 60-90 minutes
  • MLD is most often done while lying on your back in a relaxed position
  • It often involves targeted motions on the chest, arms, abdomen, legs, feet, neck and face
  • MLD is most applicable when clearing multiple areas associated with lymph nodes
  • Regardless of the targeted area, MLD always starts and finished around the thoracic duct on the left upper chest
  • Some people may experience increased urination, saliva production and swallowing, increased thirst and dizziness.
  • Effects can often be seen straight away, but will continue over the following days

So, if you’re experiencing any of the above symptoms or concerns book a consultation for an assessment and MLD treatment!

De Quervain's pain glowing red
Health Injury

Injury blog: De Quervain’s Tenosynovitis

15 October, 2021

Injury blog: De Quervain’s Tenosynovitis

This month we switch focus to the wrist and hand, and to a condition known as De Quervain’s tenosynovitis (pronounced ‘tee-no-si-no-vi-tis’). This condition affects some of the tendons of muscles that help control thumb movement. It can cause considerable pain and disability in the process.

 

Anatomy

If you lie your hand flat on a table and spread your fingers (and thumb) as wide as you can, you will notice a small hollowed-out section on the thumb side of the wrist. This region is known as the ‘anatomical snuffbox’. There are two tendons that pass from the forearm to the thumb that form the walls of the snuffbox. These tendons belong to two muscles: the abductor pollicis longus (APL) and the extensor pollicis brevis (EPB). The words abductor and extensor refer to the movements they help the thumb to perform – abduction (taking the thumb away from the palm) and extension (taking the thumb out to the side of the hand). Pollicis refers to thumb, and longus and brevis refer to long and short respectively.

Tendons are cord-like structures that attach muscle to bone. At the point where these tendons pass over the wrist joint, they pass through a thin, tunnel-like structure called a sheath in a smooth and frictionless manner. ‘Tenosynovitis’ refers to inflammation of the tendons and sheaths.

 

Cause of De Quervain’s Tenosynovitis

The cause of De Quervain’s is not completely understood, but it is strongly associated with overuse of the previously mentioned structures. As a result, overuse leads to degeneration of the tissues, and one of the ways the body adapts to these changes is thickening of those affected tissues. This leads to the tendon being trapped within the sheath, which ultimately leads to poor movement and pain.

Any activity that leads to chronic overuse of the thumb can lead to the development of this problem. Common activities include playing the piano, fishing and typing. New mothers picking up their baby with thumbs held out from the hand are often affected. Furthermore, with the explosion of smart phones and other technologies over the past decade comes a new population of sufferers also… texters! Those people who spend long periods of the day sending text messages and typing on mobile phones are more likely to experience this disorder. As odd as this sounds, we tend to find this often in older people, typically because as they lose strength in their hand and forearm muscles and attempt to lift frying pans, kettles or other slightly heavier objects, there can be an increased load on these tendons, as the thumb is used for grip.

 

Signs and symptoms

The main symptom of De Quervain’s is painful thumb and wrist movement. Any movement where the thumb moves away from the hand may be painful. As a result, the pain is mainly felt around the snuffbox area of the wrist.

Other signs and symptoms include:

  • Restricted thumb and wrist movement
  • Difficulty and pain with gripping objects
  • Pain that radiates up the forearm
  • Swelling over the snuffbox region
  • Popping and clicking of the tendons as they move through their sheaths
  • Weakness of the thumb
  • Tingling and/or pins and needles in the hand

 

Treatment

In order to get the right treatment for De Quervain’s, you must first be diagnosed correctly. Therefore, your first port of call should be a consultation with us (your friendly osteopaths!). We are armed to the teeth with ways to treat this sometimes-menacing condition and may use any or all of the following techniques to help you in the process:

  • Soft tissue release of the tight and/or shortened muscles that help to control thumb and wrist movements, for instance, we may massage you all the way from the neck down to the hand during treatment.
  • Mobilisation of the joints. Again, we might focus on joints in the neck, all the way down to the smaller thumb and wrist joints.
  • Stretching of tight muscles during treatment and also as part of a home exercise program.
  • Taping of the forearm, wrist and thumb to decrease pain and improve function of the hand.

Some of the things you may do at home to improve this condition include:

  • Ice or heat pack therapy to increase flow of blood through the region to aid with recovery and decrease pain.
  • Exercise to help strengthen and stretch weak and tight muscles.
  • If in doubt, check all homework by us first – it’s always better to get tailor-made care when injured.

Other forms of treatment include splinting/bracing, steroid injection and surgery, although, these forms are either more disabling to begin with, or more invasive. We always try to take a carful approach to start and leave these treatments for those instances that do not respond to gentler techniques.

 

To close…

Do you need help with thumb or wrist pain? Does your job or hobby mean you perform repetitive tasks with your thumbs each day? If this is the case, call us today on 03 9846 2800 to begin your journey to pain-free movement… and happiness! Located across 3 different locations, in Donvale, Doncaster East and Warrandyte, find the best option for you. Now that’s something we’ll give a thumbs up to! 👍🏼

 

For more info on other conditions and injuries: https://infinityhealthandosteo.com.au/conditions/

 

Kim treating lower back pain
Exercise Health Injury Pregnancy

Low Back Pain

15 May, 2021

Low Back Pain

What is low back pain? 

Low back pain (LBP) can be defined as either acute (lasting a few weeks) or chronic (lasting over a few months) low back pain. LBP is a multifactorial issue that can present with varying symptoms and deficits.  Your low back spans the area between the bottom of your ribcage to the top of your hips. LBP is one of the leading causes of pain and disability within Australia, with one in six Australian’s being affected and taking time off work.

 

Am I at risk of experiencing low back pain?

There is a range of risk factors that contribute to a person’s likelihood of experiencing low back pain. Some of these may include;

Age

Unfortunately, like most conditions, your risk of developing LBP does increase with age, with the average person experiencing their first bout of LBP between the ages of 30-50years. Despite this fact, there are a number of ways you may reduce your risk, and alleviate symptoms of LBP as you age.

 

“Move It or Lose It”

Higher exercise and physical activity/ fitness levels are an important factor to reduce your risk of developing, or relieving LBP. Studies have shown that engaging in regular walking or strength training reduces lumbar pain, and improves function. 

 

Occupation

Are you in a job that requires long hours of sitting or heavy lifting, pulling or pushing? These activities may predispose you to LBP due to the increased repetitive load placed throughout your back. Long hours of sitting in a poor posture may also place an incorrect load through your low back, contributing to your pain. It is important to maintain a good posture and biomechanics when participating in any heavy lifting, and to get assistance when required. If you’re an office worker, or work for long hours in a chair, ensure you are regularly getting up and stretching, and sit upright in the chair that supports your lower back.

 

Weight and Body Composition

With Australia’s obesity epidemic on the rise, the prevalence of LBP is also rising. Sudden weight gain, or being overweight/ obese contributes to the mechanical load on your back, which is linked to increasing pain in this area.

 

So what are the potential other causes of my pain?

Acute and Chronic LBP may often be due to a musculoskeletal complaint, however, there are some cases where this pain is caused by something more serious.

Some more common conditions that may contribute to LBP include;

–       Disc injuries

–       Fractures and bony injuries

–       Arthritis

–       Stenosis

–       Sciatic Pain

–       Skeletal irregularities, including Scoliosis

–       Radiculopathy or referred pain

–       Disc degeneration

–       Ligament Sprains

–       Muscle injury or strains

 

On occasion, back pain may even be caused by other underlying conditions such as;

–       Kidney stones

–       Tumours

–       Visceral (organ) referral

–       Infection

–       Osteoporosis

–       Rheumatoid Arthritis

 

So what do I do about my pain?

So – if you’re experiencing LBP, do not fret! It is predicted that up to 85% of us will experience acute LBP over our lifetime, with only some of these progressing to recurring, or persistent problems. Physical therapists, such as an Osteopath, may help with hands on assessment, diagnosis and treatment of this pain. Treatment for LBP may include massage, manipulation/ mobilisation techniques, light exercises, patient education and lifestyle modification to assist in symptom relief. When you seek help from an Osteopath, they will ask you a range of questions and provide hands on assessment to help quantify your current range of motion restrictions, strength deficits and any alterations in movement patterns or coordination. The verbal questioning will include questions about your lifestyle history, in order for the Osteopath to understand you and your pain better, and how it is affecting your life. These questions will also help rule in or out any more serious underlying conditions that may be causing your pain. 

Summary (Tl;dr)

  • Acute = new, chronic = had it for a while
  • There are a range of causes, you need to find which affects you
  • Don’t worry about the why, just learn the best ways to manage it
  • Manage it through a mix of stretches/walking that actually improve it (https://www.youtube.com/watch?v=kYYUuMofyu8)
  • Strength and exercise will reduce your incidence of getting back pain
Comparison between normal bone and osteoporosis bone
Exercise Health Injury

Osteoporosis: Myths and facts

15 April, 2021

Osteoporosis: Myths and facts

It’s no secret that as we get older, concerns about health start to grow for many. Chronic disease statistics within the global population increase with age. By the age of 75, there is a 60% chance of having developed two or more chronic conditions. By 85 this increases to a 75% chance. Some of the common conditions people associate with getting old are osteoarthritis, type 2 diabetes, dementia, hearing loss and eye conditions including cataracts and glaucoma. One very important condition that affects millions of people every year around the world is osteoporosis. Considering it affects so many of us as we age, it’s not always up there at the fore-front of people’s minds as one to watch out for.

We’ve put together this blog to inform you fully on some of the facts and myths surrounding osteoporosis and to let you know why it’s so important to act early in life to avoid this potentially debilitating condition.

 

What is osteoporosis?

Osteoporosis is a condition that affects the density of bones of the skeleton, causing them to become weak and fragile, often leading to breaks. It occurs when bones lose high amounts of protein and minerals, particularly calcium. The internal structure of the bone changes (i.e. the amount of bone that makes up the structure decreases) and this weakens the bone. The condition mainly affects the elderly population, but this is a condition that may take years to develop with lifestyle decisions early on in life playing a major role in its development in some people. Osteopenia is the early signs of osteoporosis, where a bone scan has demonstrated a mild loss of bone density relative to the patient’s age and sex.

 

Myths and facts

Let’s outline some of the myths (and debunk them with facts!) surrounding osteoporosis. We believe a healthy population may only come from being an informed population.

  • Osteoporosis only affects women: Stop right there! Yes, women are more susceptible to developing osteoporosis due to the hormonal changes they go through during menopause. The reduced production of oestrogen following menopause is one of the biggest risk factors for developing this condition because of the weakening effect it has on the bones. Make no mistake, men may also develop this condition. A fifth of men over 50 in the US will experience an osteoporotic bone fracture in their lifetime!
  • Osteoporosis only affects Caucasians: Osteoporosis can affect anyone regardless of race or ethnic origin. The stats show there are higher numbers of cases in white than black people. Research suggests black people tend to develop a greater bone mineral density during the growth stage of life than white people, leading to overall stronger bones. It also suggests black people lose bone at a slower rate than white people as they age. This condition should however be taken seriously by all.
  • Osteoporosis only affects the bones: Whilst osteoporosis primarily affects the strength of bones leading to increased fracture rates, this condition can affect the body in other ways as well. Recovery from hip fracture surgery due to a osteoporosis-related fall can be problematic and sometimes fatal due to other bodily complications such as immobility, heart and lung problems and increased infection rates following surgery.
  • You’re only likely to fracture if you have a fall: Falling down is a common way people fracture bones, particularly if you have a low bone mineral density or osteoporosis. Unfortunately for people with severe osteoporosis, even the smallest of movements could lead to a bone fracture. Sneezing, reaching to pick up an object from the floor, stepping off a pavement onto the road or even a sudden change in direction whilst walking are all movements that may trigger a break in someone with this condition.
  • Osteoporosis is painless: Many people believe that this condition is painless unless you physically fracture a bone. This may be true in the early stages of the disease as there may be no signs or symptoms of something changing in the bones until you experience your first fracture. Fractures can still leave a dull ache well after they have healed, this is thought to be related to the disruption of blood supply. As the disease progresses, chronic pain can be a big problem, particularly if there have been multiple fractures over the course of a person’s life. Osteoporosis is strongly linked with loss of muscle mass as we age, which leads to further deterioration of bone health. The body loses its ability to support the skeleton and various scenarios of pain states relating to posture and persistent pain following the healing of a fracture can exist.
  • I’ll worry about osteoporosis if it happens: Take no chances. How you live your life in the early stages will affect your body later on. Children and adolescents need to be active and eat a healthy diet consisting of the right vitamins and minerals because it is at this stage of life where our bones build in mass and strength. Females reach their peak bone mass around the age of 18 and males reach it around 20 years of age. After this, we start to lose bone as the years progress. Staying active and being healthy throughout life will help to reduce the loss of bone that occurs with age. The rule is to act early (teach your kids the importance of being active) and continue to act as the years go by!

There is so much more we could discuss on this topic, but we’d be here all day! We hope this has given you a sound understanding of what osteoporosis is and the importance of acting early in life to avoid this condition. If you would like to know more, feel free to ask us next time you are in for a treatment or a chat. Stay safe everyone!

Supportive bras 3
Clippings Health Pregnancy

DeBra’s: find the right bra

15 March, 2021

DeBra’s: find the right bra

The Perfect Bra for Your Recovery

Whether you’ve had an injury or are recovering from breast surgery, it’s likely that you will experience limited movement and mobility. Working with an allied health clinician is the first step to improving movement and reducing pain, but this is often part of a longer-term recovery strategy. 

An ill-fitting bra can cause neck, back and shoulder pain as well as postural issues. You may also experience discomfort or strain in your upper body because of a larger bust. While we may provide exercises to help relieve some of the pain you may have in the shoulders, back or neck, the right bra will make all the difference in making sure you’re supported in all the right places.

We’re always looking for ways to improve your immediate feelings of comfort and wellbeing which is why we are delighted to announce a new partnership with specialised lingerie company, DeBra’s.

With 21 years of experience, DeBra’s is an established authority on bras, lingerie, shapewear, and swimwear for the fuller busted woman (sizes 6-36, A-K cup). One of their key goals is to provide women with correctly fitted bras that are beautiful, comfortable, and supportive, no matter their shape or size.

DeBra’s is also focused on helping women around Australia to find the right bra after experiencing pain and discomfort from either short-term or long-term injury, as well as post-surgery.

Introducing front-opening and posture support bras 

Their range of front opening bras support women who, for whatever reason, have restricted mobility that impacts their ability to put on and remove a conventional bra that fastens at the back. This type of garment is perfect for women with shoulder pain or who experience restricted range of movement in the shoulders, elbows or wrists. Wearing this bra means you no longer have to reach behind your back and fiddle with a tricky clasp.

DeBra’s also stocks a fantastic range of posture corrector bras which may alleviate some of the pain associated with having a fuller bust. The fuller coverage backs not only smooth unwanted lumps and bumps, but also provide wonderful support. These bras have a broader back panel, which spreads the weight of your bust over a larger surface effectively reducing the weight felt on the shoulders.

The right bra can truly have a positive impact on your health and wellbeing. To help our patients feel supported in their journey, we can now offer you $20 off your first shopping experience at DeBra’s online store.

 

RECEIVE $20 OFF YOUR FIRST PURCHASE. SIMPLY USE THE CODE OSTEO20 (T&CS APPLY*).

FRONT OPENING/CLOSING BRAS          POSTURE CORRECTOR BRAS          WIRE FREE BRAS


To learn more about how the right bra may help you with your discomfort or recovery, checkout these top tips and tricks from DeBra’s. To help support their customers find the right size bra online, DeBra’s offer live chat and virtual fittings with their in-store team.

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* Discount applies to online orders only. Voucher expires within 7 days. Valid on full price items only, excludes sale items + gift vouchers. A minimum of $75 spend applies. To redeem online, login to your account and enter the code OSTEO20 at checkout (the offer code will not work unless you are logged in). Code is valid for one use only per customer. Discount cannot be retrospectively applied to previous orders and cannot be used in conjunction with any other offer.

 

Skeleton, red spot where injury is
Exercise Injury

Injury: Gluteal tendinopathy

15 February, 2021

Injury: Gluteal tendinopathy

Have you recently started to experience pain at the side of your hip? With the turn of the new year now behind us, maybe you’re embracing your new healthy lifestyle and going for a solid run several times a week to shift some of those festive kilos… Or it might just be that you’re getting a bit older, hitting the middle decades of life, and your hip has been nagging you for a while. There are a few structures in and around the hip that can lead to pain at the very outer part of it. Problems in the low back, the hip joint itself and soft tissue that surrounds the joint can all be culprits.

The tendons of the gluteal muscles are also common culprits for the running and middle-aged populations. These muscles are responsible for movement at the hip (outwards, backwards and forwards) and stability of the pelvis and hip during movement. There are three gluteal muscles or ‘glutes’. The deepest muscle is the gluteus minimus, followed by gluteus medius, and finally gluteus maximus (which is the largest and most superficial of all three). The gluteus medius and minimus tendons wrap around the bony outer part of the hip and insert into the bone; these areas are most commonly associated with disease leading to pain in the outer hip.

There are a few terms that can describe a diseased tendon. An acutely inflamed tendon is known as ‘tendinitis’, where ‘itis‘ means inflammation occurring at the tissue. A tendon which is chronically diseased (i.e. long-standing pain that may have been present for several weeks, months or years without the presence of inflammation), is known as ‘tendinopathy’. Historically the term ‘tendinosis’ was used to describe a chronic tendon problem, but tendinopathy is now the favoured term. The important thing is to think of a tendon problem sitting somewhere on a continuum between acutely inflamed and chronically degenerated and/or torn.

Let’s take our aforementioned population- a middle-aged runner. Poor running technique or weakness can result in the tendon becoming overloaded and after a few weeks or months… Bang! Inflammation, pain, can barely walk! Once the initial pain settles and movement resumes, they may start to run again. If they haven’t corrected the problem that underlies the initial acute episode, the problem compounds itself. The body will compensate, and further excessive load and compression are placed on the tendons and other surrounding structures. Eventually, the changes that have occurred to the tendon tissue result in widespread degeneration and irritation of the tendon fibres, and you are left with a tendon incapable of dealing with the high loads required to do something like running. If left untreated, the tendon eventually gets too sore and leaves you with a very unhappy and less mobile hip.

 

Signs and symptoms

The signs and symptoms of a gluteus medius and/or gluteus minimus tendinopathy include any or all of the following:

  • Pain felt on the outside of your hip

  • Pain that radiates down the thigh to the knee

  • Pain that is worse before and after exercise

  • Pain that improves initially with exercise (depending how far the disease has progressed)

  • Pain when lying on the affected side

  • Difficulty walking up stairs or hills

  • Difficulty standing on one leg (on the affected side)

 

Treatment

Your first port of call is to temporarily cease the activity that is aggravating your hip, and ring Infinity. This will help to de-load the injured tendon, and give you relief knowing soon you will be in the hands of someone who will guide you through your recovery journey. We will assess your movement from top to bottom and work out where the root cause of your problem is. We look beyond the pain, take a picture of your whole life (occupation, hobbies, family life, etc…) and work out all of the contributing factors so that we may put a comprehensive plan in place. The goal is get you moving again and prevent the condition returning, so you hopefully don’t need to see people like us anymore!

For a gluteal tendon problem to occur in the first place, there will likely be mechanical issues to correct in the spine and/or lower limb (from the foot up). We address these issues with a combination of:

  • Hands-on therapy to soothe your pain and improve muscle and joint health

  • Re-training of poor movements into more efficient movements

  • Strengthening exercises for the muscles / tendons

  • Alterations to your daily life which may be contributing to your issue (i.e. increasing particular activities, decreasing aggravating activities, changing a work posture)

Treatment will aim to progressively strengthen the gluteal tendons, so they are capable of withstanding greater loads again. Combined with correction of poor, inefficient movements, this will also decrease the compressive forces acting on the tissues in and around the hip, leaving you with greater strength and more flexibility.

We will be with you every step of the way. A gluteal tendinopathy doesn’t mean you have to give up running. We might need to change focus for a short period during rehab, but our goal will be to get you back to your pre-injury state… with a little extra in the tank so you’re not back with us for the same issue within two months. Give us a call on 9846 2800 or visit one of our locations in Donvale, Templestowe or Warrandyte.

We’ll have you shouting hip hip hooray in no time!

For more on lower back and gluteal pain: https://infinityhealthandosteo.com.au/conditions/lower-back-and-pelvis/

Vegan breakfast, fruit and oats
Food and cafes Health

Know A Vegan?

15 January, 2021

Know A Vegan?

This might be helpful if you are vegan or considering becoming a vegan too!

What nutrients are particularly important for vegans?

There are many reasons why people go vegan, from wanting to make healthier life choices, to reducing their environmental footprint, to concerns about animal welfare. No matter the reason, people may find it difficult to meet the required nutrient intake targets for specific vitamins and minerals whilst following a vegan diet.

Before we start, I really want to acknowledge a favourite Templestowe local cafe – PowerPlant. You will love them, regardless of your food preferences! Just check out their insta (@powerplant_cafe)

The four most important nutrients you should be consuming to maintain a healthy diet include:

  • Vitamin B12
  • Iron
  • Calcium and 
  • Iodine

Below are some ways on how to ensure you are consuming enough of these vitamins and minerals in your diet.

It is important that if you are considering a vegan diet to contact your local GP and/or nutritionist to ensure you keep a healthy vitamin and mineral intake. If any of the following signs or symptoms matches what you are experiencing, please contact your local GP.

Vitamin B12

Vitamin B12 plays a role in the production of new red blood cells, DNA (your genetic code), components within myelin (coating around your nerves), and neurotransmitters required for proper brain functioning.

Symptoms of Vit B12 deficiency may include:

  • Lethargy & tiredness
  • Low exercise tolerance
  • Dizziness
  • Rapid heart rate or palpitations
  • Easy bruising and bleeding
  • Weight loss
  • Bowel or bladder changes, and 
  • In some cases bleeding gums

Symptoms relating to nerve damage include loss of sensation in the hands or feet, feelings of being uncoordinated, brain changes including memory loss and mood changes and visual changes.

For vegans, plant sources of Vit B12 include some algae and plants exposed to bacterial action or contaminated by soil or insects. Traces of Vit B12 may be found in:

  • Mushrooms
  • Nori or fermented soybeans, 
  • Vitamin B12-supplemented soy or nut ‘milks’
  • Meat substitutes. 

Check the nutrition information on the labels for the B12 content.

Calcium

Calcium is required to help develop and maintain the bones in our body, and is stored within the teeth and bones. It also plays an important role in heart, muscle and nerve function.

Low calcium intakes have been associated with osteoporosis, or “brittle bones”, and a higher risk of bone fractures. Both low intakes of calcium and vitamin D levels may increase this risk of osteoporosis. 

Vegan food sources for calcium include:

  • Tofu or bean curd
  • Some fortified soy or nut beverages
  • Nuts
  • Seeds
  • Legumes 
  • Breakfast cereals
  • Green leafy vegetables may also contain calcium

Iodine

Iodine is required to make specific hormones in the body required for normal growth, regulation of metabolic rate, and development of the body’s nervous system.

Low iron may lead to the enlargement of the thyroid gland (located in front of your throat). This is known as hyperthyroidism. 

Symptoms of hyperthyroidism may include:

  • Lethargy & tiredness
  • Muscular weakness
  • Feeling cold
  • Difficulty concentrating
  • Poor memory
  • Weight gain
  • Depression
  • Hair loss
  • Dry skin 
  • Constipation

Iodine sources for Vegans may include:

  • Iodised salt
  • Commercial bread made using iodised salt
  • Fortified soy or nut milks (check the product label)  
  • Seaweed

Iron

Iron is needed in the body to make haemoglobin in red blood cells, a compound which carries oxygen around the body. Additionally essential in the production of energy in your muscles, concentration and maintaining a healthy immune system.

Deficiency may present as:

  • Reduced work capacity
  • Impaired brain function
  • Lower immunity  
  • Delayed development in infants

For adequate iron levels, a vegan diet should consist of foods from plant sources such as grains and vegetables. For example, this may include:

  • Mushrooms
  • Nuts and seeds
  • Spinach
  • Potatoes 
  • Tofu

To increase iron absorption in the body, it is recommended that vitamin C rich vegetables and fruits are also consumed. 

 

If you’d like to talk to us further about anything mentioned above, or how your body may be affected by certain foods book an appointment here.

References:

Craig, W. J. (2009). Health effects of vegan diets. The American journal of clinical nutrition, 89(5), 1627S-1633S.

Information also retrieved from: https://www.lifehacker.com.au/2019/05/the-four-most-important-nutrients-for-vegans/

Male and female doing a plank
Exercise Health

Quick Workouts For Christmas

15 December, 2020

Quick Workouts For Christmas

Christmas is just around the corner, and that can mean a mix of Christmas parties, food and present shopping, catching up with relatives and friends, wrapping, cooking, eating, drinking… all whilst trying to maintain some level of sanity, there isn’t much room for anything else!

A little bit of indulging is acceptable, but knowing us, we’d love you to stay active and not get stuck watching too many Christmas movies! 

Don’t forget that this is also my favourite time of year because HOT CROSS BUNS are around the corner. I can taste them already. I promise I won’t be targeting the 128 that graced my belly in 2020.

What follows are some quick-fire workouts to fit in around your busy Xmas schedule, to really get the heart rate up and the body moving. Even if you just do one workout, that is great! We strongly suggest asking your health professional if you haven’t done these before to ensure they’re the right fit for you. Whilst these exercise regimes are quite straight forward and achievable by many, they may need tweaking for you depending on your fitness level and injury state. So please ‘exercise’ caution.

Workout 1 – legs

  1. Step ups: Find a sturdy bench, chair or step and put one foot onto it. As you breathe out, step up and drive your opposite knee up towards your chest into the air – I would swing and power through your arms. Return down to the starting position and repeat. Stay on the same leg until all repetitions have been completed, and then switch sides.
  2. Clams: Lying on your side, with your knees bent at 90 degrees and heels touching. Bring your top knee up towards the ceiling. Lower it back down to complete your first clam (Stage 1). For a harder exercise (Stage 2), when your knee reaches the top – straighten your leg in a kick action before lowering back down. Return to the start position and repeat.
  3. Bridge walkouts: Lying on your back, with your knees bent up and feet on the ground/bed. Lift your hips off the ground, if you are aware of your lower back, you will need to awaken your stomach muscles. With your bum in the air, slowly walk your feet away from your bum as you straighten your legs. This will challenge your quads and hamstrings (thigh muscles). Walk back to the starting position and lower your hips back to the ground.

You can complete these exercises for 8-15 reps of 3 sets, depending on ability. Rest for one minute between each set.

Workout 2 – Arms

Your exercises are as follows:

    1. Push ups (use the floor if this is easy): start with your hands on a bench, you should be on your tippy toes with your ankles, hips, chest and ears in a straight line. If you were to dribble, it should go close to a straight line between your thumbs. From here, lower your chest down towards the bench. Your elbows should not be tucked in nor flared out – but somewhere in the middle. Lower your chest as far as you are comfortable without shaking, then breathe out and press back to the starting position. Caution – watch for your nose “cheating” by leaning your head forward. Repeat as many as you can for one set.
    2. All 4 row: Starting on All 4s (hands and knees). Bring one elbow back to the ceiling, then reach out to the side. To make this harder I would suggest having a dumbbell in your hand. You can perform 15 of these in a set.
    3. Lateral raises: Start standing with your arms by your sides, and thumbs pointing forward. Raise your arms out sideways like you are about to flap your wings. Bring them up as far as is comfortable, then lower them. You can add weights if this is easy. You can repeat until 8-15 repetitions where you are feeling light fatigue/activation.
    4. In/out band: Using a theraband attached to a door handle (or sturdy bench). Stand side on to the door, and place the band in your closest hand. Bend your elbow at 90 degrees and bring the band toward your chest for an ‘in’ motion. Repeat 10 times. You can then place the band in the opposite hand and draw the band away from the door in an ‘out’ motion. Repeat this 10 times. Then face the other direction and repeat 10 times for in and out.

 

Rest between exercises for 45 seconds. Try to complete three sets.

Workout 3 – Core

  1. Side planks: Start on your side, with only your bottom outer foot and forearm touching the ground. Try to keep your nose, middle chest, hips and feet in a straight line. Hold this position for 30 seconds. If this is too easy, try the alternate option to use your hand instead of your forearm touching the ground.
  2. Dead bugs: Start lying on your back with your knees bent up and feet floating in a  “table top” position. Your hands can reach straight out to the ceiling. Slowly straighten one leg and lower it to the ground, as you breathe out. At the same time you can reach the opposite hand back to touch the ground above your head. Imagine a bug with arms and legs wiggling around trying to turn back over. If you reach too far back, you will feel your lower back.
  3. Mountain climbers: Assume a plank position on your hands (like you’re about to do a push-up). Keeping your arms straight and upper body as still as possible, bring one knee in towards your chest without raising your hips into the air. Return to the start position and repeat, alternating between legs for each rep. Try to keep your form while speeding this movement up, and keep a solid rhythm going to really get the cardio aspect of this exercise going. Perform for 30 seconds.

Workout 4 – bonus

Hold a plank or wall sit for 5 minutes. You may rest whenever you need to, but ensure you complete 5 whole minutes. Set a stopwatch on your phone!

To adopt the plank position, get on the floor face down. Grasp your hands together and keep your elbows shoulder-width apart, so you are resting on your forearms. Raise up onto your toes and lift your whole body up into the air. Keep your legs and body in a straight line from head to heels and avoid pushing your bottom up into the air.

For a wall sit, lean against a wall and bend your knees as though you are sitting in an imaginary chair. A good start would be to keep your bum just above your knees, if this is too hard you can keep your bum higher.

 

A good way to start is to perform a workout on one day, then aim to perform each one two to five times per week. You can do them all in the same day and work up to a harder exercise. It’s wise to add rest days to allow time for the body to repair and recuperate.

 

If you are unsure about any of the exercises above, please do not hesitate to get in touch. Enjoy your healthy Christmas everyone! And remember, you can always ask us for a specific or individually tailored program just for you!

 

It’s hot cross bun time 😀

For more quick and easy workouts: https://infinityhealthandosteo.com.au/healthclippings/5-easy-ways-to-s…ur-legs-and-feet/

Foam rolling legs
Exercise Health Injury

DOMS – Delayed Onset Muscle Soreness

15 November, 2020

DOMS – Delayed Onset Muscle Soreness

How good are sore muscles after exercise? 

Here are the facts about Delayed Onset Muscle Soreness (DOMS) 

That stiff muscle pain that makes you laugh and cry with satisfaction that your workout did something, that’s affectionately termed “DOMS”. 

 

DOMs (delayed onset muscle soreness) is a normal muscle pain that nearly everyone experiences after intense or unfamiliar exercise, often peaking as long as a day or two later.  If DOMs is interrupting your usual daily activities, below is a list of the DO’s and WHAT TO AVOIDs to help you feel back to normal.

 

Tl;dr = Move or Foam Roll if you want to make it feel better, but time will heal the discomfort best

 

DO’s:

Time

This is the best option. Your body takes time to rebuild and repair your muscles. DOMS will get worse before it gets better, usually peaking on the day (or second day) after exercise. It is important that you are patient, and take care of yourself within this period.

 

Sleep

Sleep is an important factor for tissue healing. If you don’t get enough sleep, you risk prolonging recovery. Make time to get adequate rest.

 

Keep Moving

Although exercise does not cure soreness, sitting for long periods of time will cause more pain and stiffness. Standing up and moving around during the day will decrease the risk of stiffening up and causing more pain. Did someone say back to back sessions? 

 

Home Techniques

Some light home techniques may help alleviate your pain and get you moving faster. These techniques may also help take your mind off the soreness:

  •     Foam Rolling
  •     Stretching
  •     Heat (i.e. heat packs or warm showers)
  •     Cold (i.e. ice packs or ice baths)
  •     Compression garments
  •     Light Massage

 

Whilst completing these exercises, it is also important to keep adequately hydrated. Ensure you are drinking enough water each day to fuel your body.

 

What if I’ve actually done some damage?

Strains, tears, sprains or other issues will typically know about during or straight after your activity.

 

What do I avoid?

Although taking pain medication (Advil, Nurofen, panadol) may be tempting to dull the pain, it also interferes with your body’s healing time. Ideally, pain medication may be taken in the short-term, however it is not a go-to strategy for dealing with DOMS. Avoiding extreme workouts that may cause too much stress to your muscles. Workouts like this may easily lead to injury if you are not careful. Instead, do a light workout, and know what your limits are. Slow progression is better than injury!

 

Still concerned?

If your pain does not decrease after 48-72 hours, or you’re still worried your pain is something more than DOMS, contact us or your local health care provider. 

References/for more info:

Read about other gym injuries

Read about sports injuries

Previous post on DOMS

Like we say, don’t bother with the ITB foam rolling: https://www.homebasept.com/tag/running-injury-prevention/

References

Dawson, B., Gow, S., Modra, S., Bishop, D., & Stewart, G. (2005). Effects of immediate post-game recovery procedures on muscle soreness, power and flexiblity levels over the next 48 hours. Journal of Science and Medicine in Sport, 8(2), 210-221.


Luttrell, M. J., & Halliwill, J. R. (2015). Recovery from exercise: vulnerable state, window of opportunity, or crystal ball?. Frontiers in physiology, 6, 204.

Pearcey, G. E., Bradbury-Squires, D. J., Kawamoto, J. E., Drinkwater, E. J., Behm, D. G., & Button, D. C. (2015). Foam rolling for delayed-onset muscle soreness and recovery of dynamic performance measures. Journal of athletic training, 50(1), 5-13

Head versus heart poster with cartoon image of brain and heart surrounded by flames with speech bubbles for killing a spider
Health

Chronic Pain – what not to say!

27 July, 2016

Chronic Pain: What Not to Say (& What to Say Instead)

When someone you care about is living with chronic pain, the most important thing you can do is to support them with empathy and understanding. But knowing what not to say is just as important as knowing the right words. A careless comment, even if well-meaning, may unintentionally cause harm.People with a history of injury and pain may often be overly sensitised to warning signals in the brain. A normal movement pattern reminiscent of an old injury may trigger pain pathways, even though it’s only an ‘alarm’ for potential danger. That doesn’t mean the pain is “just in their head.”

Why Words Matter with Chronic Pain

According to pain medicine specialist Dr Charlotte Johnstone, many people tend to talk down to others in chronic pain, trying to “manage them” or tell them what they should do. Instead, she advises keeping the conversation open and supportive: let them share, then respond in a way that shows you’ve listened.

9 Things You Shouldn’t Say to Someone with Chronic Pain

  1. “Snap out of it.”
    Pain may feel isolating, and being told to “just be positive” makes it worse. Instead, say: “It sounds like you’ve had a difficult day, but you managed it really well. How do you think you’ll handle the rest of the day?”
  2. “There’s always someone worse off.”
    This undercuts their experience. Try highlighting positives in your friendship instead: “It sounds like it’s been tough, but I’m glad we can spend some time together now.”
  3. “Have you tried …”
    Chances are, they already have. A better approach: “You must be driven mad by all these suggestions, but sometimes one does help — has anything worked for you lately?”
  4. “Just don’t think about it.”
    Chronic pain is not solved by distraction. Clinical psychologist Toby Newton-John warns against implying it’s psychological. Instead, you might share your own positive experiences with therapy or gently ask if they’re feeling stressed.
  5. “Let me know if I can help.”
    While well-intentioned, it’s vague. Offer something specific: “I’d love to help — how about I do your laundry or walk the dog this week?”
  6. “At least you don’t have to go to work.”
    This dismisses their struggles. For many, working again would be a dream.
  7. “Things will get better soon.”
    Optimism may sound hollow. Instead, acknowledge their strength: “I really admire the way you cope with everything.”
  8. “Are you in pain because you…?”
    Unless they offer details, avoid probing. Let them choose if they want to share their pain’s cause.
  9. “I feel so sorry for you.”
    Pity isn’t helpful. Empathy is. Try: “I admire how well you cope. I’m here for you.”

Supporting Loved Ones Living with Chronic Pain

When in doubt, focus on empathy and presence: smile, hug them, hold their hand, or simply listen. Even small gestures may provide comfort.

For more practical strategies, you may also like our resources on how to reduce stress and shifting your worry into action.

Look after yourselves,
Evan

Thanks to Reader’s Digest for reference. Image credit: The Awkward Yeti.

 

Sunsetting over oval
Exercise Health

How to reduce stress?

13 May, 2016

How to Reduce Stress

Stress is an inevitable part of life, often stemming from work, family, or daily responsibilities. While avoiding stressors isn’t always feasible, adoptingstressinfographic certain techniques may help manage and alleviate stress.

Helpful Stress Reduction Techniques

Implementing the following strategies may significantly reduce stress levels:

  • Regular Physical Activity: Engaging in exercises like walking, yoga, or Pilates can release endorphins, the body’s natural stress relievers. Even a 15-minute brisk walk daily may enhance mood and reduce anxiety.
  • Deep Breathing Exercises: Practicing deep breathing techniques may activate the body’s relaxation response, lowering heart rate and reducing stress hormones.
  • Adequate Sleep: Ensuring 7–9 hours of quality sleep per night helps regulate mood and stress levels.
  • Healthy Nutrition: Consuming a balanced diet rich in fruits, vegetables, and whole grains supports overall well-being and stress management.
  • Social Connections: Spending time with loved ones and engaging in social activities may provide emotional support and reduce stress.
  • Mindfulness Practices: Techniques such as meditation and mindfulness may help focus the mind and alleviate stress.

Incorporating these practices into your daily routine may lead to significant improvements in stress management and overall health.

For more information on stress reduction through exercise, visit our How to Reduce Stress page.

Look after yourself,
Evan

Single giraffe standing under a tree in the desert
Exercise Health

Shift Your Worry | Reduce Stress Daily

30 March, 2016

Shift Your Worry: Simple Ways to Reduce Stress

Imagine you are a giraffe. You have a 2-metre neck, and sometimes notice humans taking photos. When you’re hungry, you walk to a tree. When it rains, you find shelter. If you see a lion, you hide with your friends. Life is simple.Humans, on the other hand, stress over things far in advance: Can we afford that house? Why can’t I lose weight? Will my kids get the scores they need for uni? With constant exposure to new stimuli and comparisons with others, it’s no wonder our anxiety increases. We make life harder by worrying about the future and dwelling on it.

Break It Up

The key is to shift your worry into actionable daily habits. For example:

  • To save for a house, skip that coffee today.
  • To lose weight, prepare a healthy dinner tonight.
  • Help your kids set real, attainable goals instead of worrying about long-term outcomes.

Focusing on immediate, daily actions provides satisfaction and reduces the chronic stress caused by long-term planning in a Delayed Return Environment—where benefits of actions are delayed, such as working today but receiving a paycheck weeks later.

Focus on the System, Not the Goal

One of the most important lessons I share with clients: rather than obsessing over a distant goal, concentrate on the system—the consistent habits and routines that lead to success over time. Small daily steps reduce anxiety and create tangible progress.

Incorporate mindfulness and physical activity to support this process. Practices like yoga and Pilates or strategies to reduce stress through exercise may help you maintain balance while shifting your focus from worry to action.

Idea inspired by James Clear’s Evolution of Anxiety. Remember: focus on systems, take small daily actions, and shift your worry into something you can manage today.

Look after yourself,
Evan

Image depicting different spinal conditions at different locations of the spine
Health

5 Best Back Pain Tips | Infinity Health & Osteo

2 February, 2016

5 Best Back Pain Tips

Back pain affects up to 80% of us at some point in life, making it one of the most common reasons to see a health practitioner. You might try rubbing it, doing a few half-hearted stretches, or moving it around, but sometimes that just doesn’t help. Understanding the basics may make a real difference, but remember: each case is unique, so always seek specific advice rather than relying on Dr Google.

1. Don’t Take Back Pain Lying Down

Lying down may feel comforting, but it’s not usually helpful and may actually delay recovery. Staying as active as you can without pain is the best approach. The old idea that complete rest heals damaged tissue faster has been largely debunked.

2. Back Pain Doesn’t Always Mean Injury

While fractures, disc problems, and soft tissue strains exist, over 50% of back pain cases occur without clear injury. Stress, poor mood, prolonged bad posture, lack of sleep, and anxiety may all contribute. Discussing these factors with a practitioner may help you identify why you are in pain and how to manage it.

3. Your Body Usually Fixes Itself

Most acute back pain resolves within weeks or months, even if severe initially. Learning about your own back and how to support it is key. Seek professional help immediately if you experience:

  • Pain radiating down your leg
  • Pins, needles, numbness, tingling, or muscle weakness
  • Changes in bowel or bladder function, appetite, fever, or feeling unwell
  • Underlying conditions such as osteoporosis
  • Severe pain that doesn’t improve quickly

4. Paracetamol Isn’t Always Effective

Recent studies show that standard GP approaches using paracetamol (Panadol) do not speed recovery, reduce pain, or improve activity levels. Other painkillers are generally no more effective, except anti-inflammatories like ibuprofen (Nurofen).

5. Sustained Stress Can Cause Back Pain

Chronic stress can lead to excessive muscle tension, stiffness, fatigue, and localised back pain. Muscle imbalances and increased inflammatory responses due to stress may also contribute. Managing stress is an essential part of preventing and reducing back pain.

If you’re unsure whether what you’re doing is helping, consulting a professional may save you time and reduce discomfort. It’s also common to seek advice about a friend or family member’s pain. Book in to see one of our practitioners to discover how we may help!

Look after yourselves,
Evan

Thanks to Radio Australia for the idea.

For more guidance on posture and specific back pain care, see our posture tips and osteopathy for lower back pain.

Man splashing water into face with water bottle
Health

Water Before Meals: A Simple Tip for Better Health

13 January, 2016

Water Before Meals: A Simple Tip for Better Health

Water is the best drink you can have. It’s free, it’s straight from the tap, and most importantly, it’s healthy. While it won’t solve every problem in life, water supports your body in incredible ways. Since your body is about 60% water, it plays a role in digestion, nutrient absorption, circulation, transportation, and temperature regulation through sweating.At Infinity Health and Osteo, we’re all about practical, sustainable health tips. One simple change you can try is drinking two cups of water before your meals. Research suggests this may help with weight loss in obese adults by promoting fullness without adding calories. Combine this with regular home workouts and smarter diet choices, and you’ve got yourself a solid foundation for healthier living.

Other Benefits of Water

  • Reduces muscle cramps – staying hydrated helps your muscles work smoothly.
  • Improves skin appearance – it won’t erase wrinkles, but hydration supports healthy skin.
  • Quenches thirst – water outperforms sports drinks or soft drinks every time.

How Do I Know if I’m Dehydrated?

If you feel thirsty, you’ve already missed the early signals. Your body has started holding onto every drop it can. The easiest way to check hydration is by looking at your urine: a light yellow “straw” colour usually means you’re well hydrated. Keep in mind that some medications may contribute to dehydration, so if you’re worried, check in with your GP.

Hydration also plays a big role in posture and movement quality. Even mild dehydration may affect energy levels and muscle function, which is why we always remind clients that water and good posture habits go hand in hand for overall wellbeing.

Now that you’re reading this, are you thirsty? Grab your water bottle and take a sip — your body will thank you.

Thanks to Drink Water Before Meals to Lose Weight? from WebMD for the idea.

Look after yourselves,
Evan

 

Child playing
Health

Medical Tests Worth Questioning: What You Really Need

30 December, 2015

Medical Tests Worth Questioning: What You Really Need

As a healthcare system, a lot of money is spent on medical treatments or tests that may not be needed. This impacts individuals and families, leading to unnecessary waiting room time and lost money for the things that matter most (like presents!).

Clients often come in with ideas about their symptoms and expectations for treatment. As a health practitioner, my role is to break down concerns about serious issues found on Dr Google, using realistic differential diagnosis to recommend the best management plan. This could involve imaging, referral, or osteopathic treatment.

The question “Should I get it scanned?” is common. My answer is simple: what will it tell us? If it helps, definitely. If it changes the management plan or rules out a significant condition, then I may suggest it even before you consider it.

Main Culprits of Over-Testing

Investigations for Fatigue

Fatigue accounts for around 20% of GP visits in Australia. More than half of GPs reported they would order 6–10 individual tests (blood, thyroid, liver) for these patients. Often, young to middle-aged adults show no signs of serious illness, and lifestyle changes may be more appropriate than tests.

X-rays and Scans for Back Pain

About 80% of Australians will experience back pain. While painful, research shows that X-rays, MRIs, or CT scans do not speed recovery. They may sometimes reveal irrelevant issues, leading to more unnecessary investigations. Imaging is still important when “red flags” are present.

Vitamin D Tests

Testing may be needed for those with darker skin, modest clothing, older adults with osteoporosis, pregnant or breastfeeding women, and young children with risk factors. If none of these apply, moderate sun exposure may maintain adequate levels.

Medicine for Acid Reflux

Proton pump inhibitors (PPIs) are often prescribed unnecessarily. Only severe or frequent acid reflux (2+ times per week over multiple weeks) typically requires medication. Long-term PPI use (>1 year) may increase risks of fractures, magnesium deficiency, and intestinal infection. Lifestyle interventions are key. For more on stress management affecting gut health, see How to Reduce Stress.

Antibiotics

The World Health Organization highlights antibiotic overuse as a major threat to human health due to bacterial resistance. Viral infections like colds or the flu do not warrant antibiotics.

Summary

Before rushing into medical tests or treatments, consider whether they will truly help your management plan. Often, lifestyle changes, careful observation, and osteopathic care may be more targeted and flexible.

Look after yourselves,

Evan

For more information, visit Choosing Wisely Australia. Thanks to ABC Health for inspiration and Dreamstime for the image.

Elderly couple walking though outdoor park
Exercise Health Injury

Exercise as Medicine: Health Benefits Explained

19 December, 2015

Exercise is the Best Medicine

Exercise is the best medicine. In a world of Fitbits and activewear, you hear it everywhere. For good reason!

Benefits of Daily Exercise

There are very few situations where exercise should be paused. Even in acute injuries, light movement may be more beneficial than total rest. In Australia, one of the highest obesity rates globally costs Victoria ~$14.4 billion each year (Access Economics, 2008). Low activity levels, regardless of obesity, increase mortality risk.

For guidance on home workouts, see our Tips for Your Home Workout post. If you experience discomfort, check What to Do About Knee Pain.

Everyday Movement Matters

For those relying on cars for transport, missing basic activities like walking or cycling contributes to obesity and high blood pressure. Small adjustments may make a big difference:

  • Park further away from your destination
  • Walk to a cafe or park that’s a little farther
  • Use phone calls as an excuse to move

Brisk walking for an hour a day may reduce Type 2 diabetes risk by 34% (Hu, 2011). Switching a 2.5km commute from driving to walking may generate €1300 (~$1900 AUD) in annual health benefits (Rabl and Nazelle, 2011).

Exercise During Illness

Even when sick, exercise remains vital. Research shows:

  • Women with higher physical activity levels had up to 50% lower cancer recurrence rates
  • Nurses meeting exercise guidelines halved breast cancer mortality
  • Parkinson’s patients improved aerobic fitness, motor function, mood, and quality of life through walking

Accidental Exercise

Trick yourself into moving more daily:

  1. Park farther away
  2. Walk extra distances for errands
  3. Take walking phone calls

Get moving and make exercise your medicine!

For personalised guidance, book a session with an osteopath to ensure personalised and adaptable movement.

 

Thanks to Dr Bob Sallis in A Walking Revolution.

Look after yourselves,

Evan

Walking Through The Park

Green vegetables
Clippings Food and cafes Health

Three Diet and Nutrition Guidelines Everyone Agrees On

19 December, 2015

Three Diet and Nutrition Guidelines Everyone Agrees On

Nutrition can be one of the most hotly debated topics out there. Fat, salt, carbs—it seems like everyone has an opinion. Add in words like paleo, vegan, or fad diet, and it can feel even more confusing.

While oversimplifying nutrition can be risky, there are three nutrition guidelines that almost everyone—scientists, health professionals, and even advertisers—seem to agree on. And while they may not surprise you, they’re a great place to start when thinking about your own health.

1. Minimise sugar

Is sugar bad for you, or really bad for you? That’s the only debate. The World Health Organisation links sugar to both obesity and tooth decay. Their recommendation: no more than 10% of your daily calories should come from sugar (ideally closer to 5%).

For perspective, a single can of Coke makes up around 80% of that daily sugar allowance. Imagine swapping it for a glass of milk, a side salad, or a handful of nuts—you’d get the same calories but also protein, vitamins, and fibre.

2. Avoid artificial trans fats

Artificial trans fats were originally developed to replace saturated fats (which aren’t as harmful as once thought). The problem? They’ve been linked to heart disease, obesity, and diabetes. You’ll often find them in fried food and mass-produced cakes or pastries.

Cutting them out is one of the simplest ways to protect your long-term health.

3. Vegetables are good for you

No surprises here: vegetables should make up about half your plate. Humans have eaten them forever, and they’re still the backbone of every evidence-based diet. Leafy greens like spinach, kale, and broccoli are packed with vitamins, fibre, and antioxidants.

Fruit almost sneaks into this category, though it does carry some debate because of natural sugars. Still, for most people, more fruit and veg is always a good idea.

The takeaway

If you’re aiming to eat healthier—or just want a few solid points for your next dinner table debate—these three guidelines are a strong foundation. You’ll also notice many diet plans and products are built around these very same ideas.

And remember, nutrition is just one part of your overall health picture. A balanced lifestyle approach—including smart movement and preventive care—may help you feel your best. If you’re curious about long-term strategies for health, check out our blog on investing in conservative health care.

You may also enjoy our thoughts on how diet choices affect your overall wellbeing.

Look after yourself.

Clippings Health

Correct Computer Posture – Ergonomics Tips for Comfort

16 November, 2015

Good Ergonomics – Correct Computer Posture

Spending long hours at a computer can lead to discomfort and long-term health issues if proper ergonomic practices aren’t followed. Adopting correct posture and making simple adjustments to your workstation may significantly reduce the risk of strain and injury.

Why Ergonomics Matter

Poor posture and improper workstation setup are leading causes of musculoskeletal disorders, including back pain, neck strain, and repetitive stress injuries. Implementing ergonomic principles helps maintain the body’s natural alignment, reducing stress on muscles and joints.

The video below highlights some good ergonomic practices:

Key Ergonomic Principles for Computer Use

1. Maintain Neutral Posture

  • Keep your head, neck, and spine aligned.
  • Avoid leaning forward or slouching.
  • Ensure your back is supported and feet are flat on the floor or on a footrest.

2. Adjust Your Chair Properly

  • Ensure your chair supports the natural curve of your spine.
  • Adjust the height so your knees are at hip level and the backrest supports your lower back.

3. Position Your Monitor Correctly

  • Place your monitor about an arm’s length away.
  • The top of the screen should be at or slightly below eye level to reduce neck strain.

4. Keep Your Keyboard and Mouse Close

  • Position your keyboard and mouse close to your body to avoid reaching.
  • Keep elbows at a 90-degree angle and wrists straight.

5. Take Regular Breaks

  • Stand, stretch, or walk around every 30 minutes to prevent stiffness and improve circulation.

Implementing Ergonomics in Your Workspace

Small changes may make a big difference. Consider investing in ergonomic furniture, such as chairs with lumbar support and adjustable desks. Incorporating standing desks or desk converters may promote better posture and reduce the negative effects of prolonged sitting.

To further prevent repetitive strain injuries, see our guide on Recovering from RSI with Osteopathy. If you experience lower back discomfort, our tips for Sacroiliac Joint Pain: We Can Help may also be useful.

Conclusion

Adopting proper ergonomic practices is essential for maintaining health and comfort during computer use. By making thoughtful adjustments to your workstation and habits, you may prevent discomfort, enhance productivity, and protect your long-term musculoskeletal health.

Book an appointment with one of our osteopaths to get personalised advice on workstation setup and posture.

Daughter kissing mum on the cheek outside
Clippings Health Kids

How Parents’ Reactions Affect Kids’ Pain | Infinity Osteo

28 October, 2015

How Parents’ Reactions Can Affect Kids’ Pain

You can parent your kids however you like. When your child falls, it can be a shock and a horrifying experience, but it may also be less serious than it appears. Children often look to their parents to understand how they should feel in certain circumstances, and it’s important to know the best way to act.

Steps to Respond to Minor Falls

Here’s how I would deal with it:

  1. Recognise: Acknowledge that something has happened. “Ouch, that hurt. Are you okay?”
  2. Reassure: They’re okay if you’re okay. “Oh yes, that must have hurt. Let me have a look. It looks like you’ll be fine.”
  3. Treat: Kiss it better, use anything you like to help them feel like it’s been sorted and can be forgotten about.
  4. Distract: Get them back into the next activity or jump back on the playground.

Note: We’re talking about minor falls (boo boos, if you will). Be careful that the child isn’t genuinely hurt. Limping or favouring one side may be indicative, as can the child holding the area in a protective manner. If that’s the case, it’s best to get some further advice!

The Impact of Parental Reactions

As a health practitioner, we need to be aware that parental anxiety and family traits may greatly impact the situation when a child is in pain. Reassurance is more important than you might believe, and sometimes that might be more for the parent than the child in pain.

Research has shown that parental responses can significantly influence their child’s pain perception. For instance, a systematic review and meta-analysis found that parent responses to their child’s pain are associated with the child’s pain intensity and functional disability. Specifically, cognitive, affective, and behavioral responses from parents can impact how children experience and report pain (academic.oup.com).

For more insights on health management, you might find our article on Is Conservative Health Care Worth the Investment? helpful. It discusses the benefits of conservative health care approaches, including lifestyle changes and manual therapy, which may be helpful in managing various health conditions.

Practical Takeaways

  • Stay Calm: Your child will look to you for cues on how to react.
  • Offer Reassurance: Simple words of comfort may go a long way.
  • Use Distraction: Redirecting attention may help alleviate pain perception.
  • Seek Professional Advice: If the injury seems serious, consult a healthcare professional.

Booking an Osteopathic Consultation

If you’re unsure about how to manage your child’s pain or need guidance on reassurance strategies, consider booking an appointment with an osteopath. Osteopathic care can provide personalized advice and techniques to support both you and your child during such situations.

References

Kraljevic, S., Banozic, A., Maric, A., Cosic, A., Sapunar, D., & Puljak, L.  (2012).  Parents’ pain catastrophizing is related to pain catastrophizing of their adult children.  International Journal of Behavioural Medicine, 19(1), 115-119.

Chambers, C., Taddio, A., Uman, L., McMurtry, C., HELPinKDS Team. (2009).  Psychological interventions for reducing pain and distress during routine childhood immunizations: a systematic review. Clinical Therapy, 31, Suppl 2, S77-S103.

Goodman, J., & McGrath, P. (2003). Mother’s modeling influences children’s pain during a cold pressor task. Pain, 104(3), 559-565.

Logan, D., Simons, L., & Carpino, E. (2012).  Too sick for school? Parent influences on school functioning among children with chronic pain.  Pain, 153(2), 437-443.

Latte art of lion
Clippings Food and cafes

Favourite Coffee Places in Melbourne | Our Top Picks

5 October, 2015

Favourite Coffee Places in Melbourne

Coffee culture in Melbourne is vibrant and diverse. Knowing your beans, equipment, and barista skills can tell you a lot about a café. For me, favourite coffee places in Melbourne are judged by quality beans and the machine used—my top picks are Five Senses and Seven Seeds, and a Synesso or La Marzocco espresso machine always impresses.

I enjoy a Flat White for its clarity, but my go-to is a “Magic,” a smaller, stronger coffee also known as a double ristretto flat white in a 160ml mug.

My Coffee Adventures

I’ve savoured cups at Nowandnotyet, just two doors down from us, and enjoyed a 7-minute walk to Warrandyte Café when I needed a longer break and some daily steps. Next on my radar is the local favourite, Cocoa Moon.

Melbourne offers endless options, but here are my favourites:

  • Top Paddock, Richmond
  • Short Round, Thornbury
  • Proud Mary, Collingwood
  • The Bell Jar, Clifton Hill
  • Axil, Hawthorn
  • Chez Dre, South Melbourne
  • Brother Baba Budan, CBD
  • The Premises, Kensington

On my hit list:

  • Patricia, CBD
  • Addict, Fitzroy

Coffee and Lifestyle

Great coffee is more than taste—it’s about taking a break, moving around, and enjoying the ritual. Coffee culture can also link to mindful moments in your day, which complements healthy routines like nutrition and diet (Are Superfoods Good for You?).

Call to Action

Love coffee as much as we do? Explore Melbourne, try these spots, and share your experiences. Whether you’re working nearby or on a casual stroll, take a moment to enjoy a quality cup.

Look after yourself, and your coffee adventures!

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