GEORGE MORRIS PHYSIOTHERAPY

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  • 14/05/2019 - George Morris Physio Wigan 0 Comments
    Back pain: Three exercises you must AVOID if you have lower back pain

    George Morris Physio Wigan


    Back pain: Three exercises you must AVOID if you have lower back pain

    BACK PAIN can be relieved by exercising and stretching to strengthen the back muscles and increase flexibility. But how can you be sure exercising won’t cause further damage? Avoid these three exercises if you suffer from lower back pain.

    Back pain is a common condition, affecting one in three people each year in the UK, according to private healthcare provider Bupa. Lower back pain, or lumbago, is particularly common, although it can be felt anywhere along the spine. Back pain may last days, weeks or months, depending on the severity and cause of the problem, but recovery can be sped up by keeping the back strong and healthy. One way to achieve this is to keep active and exercise the back, in order to strengthen the muscles and keep them flexible.

    However, it’s important to take care when exercising and stretching, as doing the wrong kinds of exercises can make back pain worse.

    “Exercise is good for low back pain - but not all exercises are beneficial,” said medical website webmd.

    “Any mild discomfort felt at the start of exercises should disappear as muscles become stronger. But if pain is more than mild and lasts more than 15 minutes during exercise, patients should stop exercising and contact a physio.

    If you have back pain, make sure you avoid these three exercises and stretches so you don’t make the condition worse:

    Toe Touches

    Standing toe touches, where you lean over to touch your toes while standing up, put greater stress on the discs and ligaments in the spine.

    Toe touches can also overstretch lower back muscles and hamstrings.

    Sit-ups

    People usually do sit-ups to strengthen the core and abdominal muscles, but many people tend to use the muscles in the hips when doing sit-ups instead.

    This can aggravate lower back pain while also putting a lot of pressure on the discs in the the spine.

    Leg lifts

    Like sit-ups, people often do leg lifts as a way to strengthen the core and abdominal muscles.

    Leg lifts involve lying on your back and lifting both legs into the air at the same time, but doing this is very demanding on your core and, if weak, can make back pain worse.

    Instead, you could try lifting one leg at a time, while keeping the other leg bent at the knee with the foot flat on the ground.

    “Stay as active as possible and try to continue your daily activities – this is one of the most important things you can do, as resting for long periods is likely to make the pain worse,” said the NHS.

    “Not only is exercise great for your overall health, it may help to reduce back pain and prevent it coming back,” added Bupa. Walking, Rowing and swimming are highly recommended for lower back problems

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  • 05/04/2019 - ​George Morris physio Wigan 0 Comments
    Muscles Sore? These Experts Explain Why It Hurts to Walk Up Stairs After a Tough Workout

    George Morris physio Wigan


    Muscles Sore? These Experts Explain Why It Hurts to Walk Up Stairs After a Tough Workout

    Sore muscles are happy muscles because it's usually a sign of progress! It means you've challenged yourself or worked muscle groups you don't normally work. This happened to me last night with a new yoga practice. Though I'm good at balance because of my gymnastics days, I'm still not used to holding crow pose, and my forearms and shoulders are currently sore with a capital S. If you're not sure exactly why you have these familiar aches, you're not alone. We asked some experts to break it down for us.

    What Causes Sore Muscles?

    Any burning sensation we feel in our muscles while we work out is likely due to the pH changes in those muscles during high-intensity exercise, Tedd Keating, PhD, associate professor of kinesiology at Manhattan College, explained. This is temporary. Delayed onset muscle soreness, or DOMS, is the soreness you feel a day or two after your workout. NASM-certified personal trainer and head coach at Ladder Stan Dutton told POPSUGAR that, oftentimes, muscle soreness is a result of lifting more weight or doing more reps than usual. "Exercise helps us develop nerves, and when we do something new, muscles can secrete substances that accelerate nerve growth. Basically, soreness can also be thought of as 'nerve-growing pains,'" he said.

    Dr. Keating broke down the science behind DOMS. "Generally speaking, as with many other types of injury, the culprit is microtears within the muscle that lead to a gradual inflammatory process over the first 24 to 48 hours after a hard workout," he said. Typically, eccentric contractions or movements cause this damage. "When we lower the body under control, like in a squat or a deadlift, the muscle is lengthening as it's contracting, which puts a unique stress on the muscle," he explained. The longer we contract or lengthen the muscle, the more it's under stress and the more it works. Any new stress, like additional weight, reps, or range of motion, can all also contribute to soreness, Dr. Keating said.

    Can I Work Out With Sore Muscles?

    Yes! If you're doing something new, you should expect muscle soreness, Dr. Keating said. It's nothing to be afraid of, but you should definitely take measures to recover and give yourself time to rest (check out some essential recovery methods you can try after your workouts). If you're exercising on sore muscles, he recommended shifting the emphasis to different muscle groups that may not be so sore (like doing more upper body if your legs feel extra heavy from Spin class the day before). Plus, sticking with a workout that made you sore will eventually become easier. This is what Dr. Keating called the "repeated bout effect."

    "A common misconception is that soreness is necessary for your workouts to be effective, but it's quite the opposite," Dutton further explained. "We exercise so that our bodies will adapt by getting stronger, leaner, and so our nerves grow into our work load. In other words, if you want to be less sore, focus on staying consistent with your training, and as your body adapts, you'll notice the difference in your ability to recover."

    When to See a Doctor or physio

    Dutton stressed the importance of knowing the difference between soreness and pain. Being sore is uncomfortable and can sometimes last for a few days, he explained. It can even make daily tasks difficult. Pain, though, lasts longer and is "more acute." If you're in pain, see a physical therapist or doctor who can help you recover quickly, he said.

    If soreness doesn't get better after 72 hours, it might be worth following up with a medical professional, Dr. Keating advised, explaining that in more severe cases, rapid breakdown of skeletal muscle tissue, or rhabdomyolysis, can occur. Muscle pain accompanied by a "cola-coloured urine" may indicate rhabdomyolysis and can lead to kidney failure if left untreated, he noted. This is when you should seek immediate medical attention.

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  • 24/03/2019 - George Morris physio Wigan 0 Comments
    Working out with bad knees

    George Morris physio Wigan

    Working out with bad knees

    Sustaining an injury during an exercise, or outside of your workout, can be bad news for your fitness regime.

    It’s easy to skip sessions when you’re suffering, but some clever tweaks and substitutes mean you don’t have to miss the gym altogether.

    Halle Berry and her personal trainer Peter Lee Thomas recently addressed the issue on Instagram, as part of their Fitness Friday series, with Peter suggesting replacing moves like squats with kickbacks and glute bridges to give the knees an easier time.

    And Halle stressed the importance of stretching, warming up and cooling down before and after a session.

    You can’t just jump into exercise,” she stressed. “Like if you’ve never kickboxed, don’t just go to a gym when you’re 35 and think you’re just gonna tear it up.”

    Her go-to moves include cat-cow, child’s pose, and cobra stretch from yoga.

    "You can tear it up, but have someone who’s knowledgeable in the field walk you through the steps so you can actually tear it up without hurting yourself,” she added.

    Peter also put forward numerous low-impact alternatives to running, like walking up stairs or hills and a rowing machine.

    There are lots of exercises you can do to actually help ease knee pain, like straight leg raises, where you strengthen your quadriceps by raising one leg up and down, while lying on the floor, with the other leg bent at the knee with the foot flat on the floor. Or a hamstring curl, which you can do laying or standing. For the floor option, lay on your stomach and slowly bring your heels as close to your butt as you can. Or stand up and hold on to a chair and then lifting one leg at a time to bring your heel up towards your body.

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  • 20/03/2019 - George Morris physio Wigan 0 Comments
    Reduce pain in back and lower back pain with one vitamin supplement

    George Morris physio Wigan


    Back pain: Reduce pain in back and lower back pain with one vitamin supplement

    BACK PAIN can be caused by a number of things, such as an injury or poor posture, or it could appear to have no cause at all. If you have pain in the back or lower back pain, taking a particular vitamin supplement could help to improve symptoms.

    According to Bupa, back pain affects around one-third of the people in the UK each year. The most common type is lower back pain, otherwise known as lumbago. While pain in the back is not usually a sign of a serious health problem, some people experience it frequently throughout their lives. For others, back pain may disappear by itself after a few days, weeks or months. Some people develop back pain as a result of an injury or sprain, but for others there can be no apparent reason for it. Another cause of back pain is a deficiency in vitamin D.

    Vitamin D helps regulate the amount of calcium and phosphate in the body - nutrients which are needed to keep bones, teeth and muscles healthy.

    A lack of vitamin D can lead to bone deformities and pain, such as rickets in children and a condition called osteomalacia in adults. It can also cause lower back pain.

    According to health foods store Holland & Barrett, Indian researchers recently discovered those with low vitamin D levels also suffered from chronic low back pain.

    “It’s thought the vitamin may have a role to play in reducing the immune system’s inflammatory response,” said Holland & Barrett.

    “Large observational studies have found a relationship between a deficiency and chronic lower back pain,” said Healthline.

    One study examined the association between vitamin D levels and back pain in more than 9,000 older women.

    The researchers found those with vitamin D deficiency were more likely to have back pain, including severe back pain that limited their daily activities.

    “Low blood levels of vitamin D may be a cause or contributing factor to bone pain and lower back pain,” said Healthline.

    According to health experts, most people need 10 micrograms of vitamin D per day to maintain healthy levels.

    As sunlight is the main source of vitamin D, it’s usually possible to naturally get this amount from spending time outdoors during the spring and summer.

    However, in the autumn and winter there is not enough sunlight for the skin to absorb adequate levels of vitamin D.

    For this reason, the UK Department of Health advises people in the UK take a vitamin D supplement every day during the colder months.

    Supplements should contain no more than 10 micrograms of vitamin D per day, as taking too much can cause too much calcium to build up in the body, leading to bone, heart and kidney damage.

    “If you choose to take vitamin D supplements, 10 micrograms a day will be enough for most people. Don't take more than 100 micrograms of vitamin D a day as it could be harmful,” said the NHS.

    Vitamin D is also found in some foods, including oily fish, red meat, liver, egg yolks, and some fortified foods.

    Oily fish includes salmon, sardines, herring and mackerel. Fortified foods include most fat spreads and some breakfast cereals.

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  • 16/03/2019 - George Morris physio 0 Comments
    Wigan What is osteoarthritis?

    George Morris physio Wigan

    What is osteoarthritis?


    Osteoarthritis, a condition that causes pain and stiffness in the joints, is one of more than 100 different forms of arthritis.

    In addition to osteoarthritis, other common forms of the condition include rheumatoid arthritis, psoriatic arthritis, fibromyalgia and gout, states the Arthritis Foundation.

    Also known as degenerative joint disease or degenerative arthritis, osteoarthritis can occur in any joint.

    The disease is most commonly found in the knees, hips, neck, lower back, fingers, thumb and big toe.

    Versus Arthritis explains that joints that are frequently used "in everyday life", such as the joints in the hand, are likely to be affected.

    The charity outlines how, in a healthy joint, the surface of the bones is covered in a smooth coating of tissue called cartilage.

    When osteoarthritis is developed in a joint, the cartilage may thin, which prevents the joint from moving efficiently.

    How many people does it affect?

    "Osteoarthritis is thought to affect over eight million people in the UK, causing joint pain and stiffness, and is the leading cause of disability," states Dr Wendy Holden, medical advisor at Arthritis Action and consultant rheumatologist at Hampshire Hospitals NHS Foundation Trust.

    Dr Holden says that an osteoarthritis diagnosis used to be perceived as an "inevitable" aspect of ageing, due to the "wear and tear of the cartilage that lines the joints".

    However, the medical advisor explains that the development of the condition is "actually much more complicated" than previously supposed.

    According to a report released by Arthritis Research UK in 2013, around a third of people aged 45 and over in the UK have enquired about treatment for osteoarthritis.

    Celebrities to have been diagnosed with osteoarthritis include former professional basketball player Shaquille O'Neal, Star Wars actor David Prowse and former Olympic figure skater Dorothy Hamill.

    What are the symptoms?

    The main symptoms of osteoarthritis include pain and stiffness in the joints, the NHS explains.

    These symptoms can vary in severity from person to person.

    While some may only experience mild symptoms, others may also experience swelling and tenderness of the joints, in addition to hearing a grating noise when their affected joints move

    Although some people can have no symptoms, affected joints are often painful with limited movement which means that it can be difficult to perform simple tasks like turning a key, gripping or peeling vegetables," says Dr Holden.

    "Pain and stiffness in the hips and knees can make walking or using stairs difficult," the medical advisor adds.

    In addition to pain and stiffness, affected joints may also appear slightly larger than usual.

    The NHS advises visiting a GP if you experience continual symptoms of osteoarthritis.

    What are the causes?

    As osteoarthritis is most common among people aged 65 and older, increasing age is thought to be one of the predominant causes of the disease, the Arthritis Foundation explains.

    Other causes may include overuse of the joint, previous joint injuries, genetics and obesity

    "The process of osteoarthritis is thought to involve inflammation driven partly by the immune system, and in particular by a certain type of white blood cells called neutrophils," says Dr Holden.

    Neutrophils are a form of white blood cell that help to repair damaged tissue.

    While a number of factors may increase risk of osteoarthritis, the NHS stresses "the exact cause isn't known".

    Can it be treated?

    While osteoarthritis can't be cured, the severity of symptoms can be reduced through treatment.

    The NHS explains that mild symptoms of the long-term condition can be treated by exercising regularly, wearing supportive footwear and losing weight if you're overweight.

    If your symptoms are more severe, you may be advised to take painkillers or follow an exercise plan outlined by a physiotherapist.

    Support free-thinking journalism and subscribe to Independent Minds

    "Traditional medical treatments are essentially limited to either painkillers or anti-inflammatory drugs including naproxen and ibuprofen but these only treat the pain and stiffness of arthritis, not the underlying cause," says Dr Holden.

    "Anti-inflammatory drugs also have many potential serious side-effects including ulcers and increased risk of heart attack and stroke."

    In some rare instances, surgery may be required if a joint has been severely damaged by osteoarthritis.

    "Having surgery for osteoarthritis may greatly improve your symptoms, mobility and quality of life," the NHS states, although it adds that surgery "can't be guaranteed" to eliminate symptoms completely.

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  • 11/03/2019 - George Morris physio Wigan 0 Comments
    Back pain warning - the snack you should avoid at all costs to avoid backache

    George Morris physio Wigan


    Back pain warning - the snack you should avoid at all costs to avoid backache

    BACK pain could be prevented by changing your diet, or by swapping your sleep position. You could lower your risk of backache symptoms by avoiding this snack at all costs. It could help to prevent back pain.

    Back pain is a common condition that affects most people at some point in their lifetime, according to the NHS. It could be caused by sleeping in the wrong position, having bad posture, or even by having a minor injury. But, you could be making your back pain worse by regularly eating peanuts, it’s been claimed.

    Some people may find that eating peanuts makes their backache worse, revealed medical website Medical News Today.

    That’s because peanuts could be triggering inflammation in certain individuals, it said.

    Inflammation may be a key cause of back pain, and avoiding inflammatory foods is an easy way to relieve your pain, it revealed.

    “Back pain after eating is often the result of referred pain,” said the medical website.

    “This is pain that originates in one area of the body and radiates to another.

    “People with allergies or intolerances to certain foods may experience inflammation after eating them.

    If they already have back pain, the inflammation can make symptoms worse.

    “Examples of foods that may trigger inflammation and back pain include alcohol, dairy, gluten, peanuts, and sugar.”

    Your back pain after eating could also be caused by heartburn, it added.

    Heartburn is a digestive condition that causes a burning pain in the chest, and symptoms can include a sour taste in the mouth, and a sore throat.

    Avoiding chocolate, caffeine, spicy foods and tomatoes could all limit your risk of heartburn, and subsequently back pain.

    Regular exercise and doing stretches could also help to prevent back pain from returning, said the NHS.

    Speak to a GP or physiotherapist for advice on which exercises to try, said the NHS.

    Those most at risk of developing back pain are people that are overweight. Losing just a few pounds could help to prevent the condition.

    You should see a GP or dial NHS 111 immediately if you have back pain, combined with a numbness or tingling around your genitals, a loss of bladder or bowel control, or severe chest pain.

    These symptoms could be a sign of something more serious, and need to be checked immediately.

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  • 09/03/2019 - George Morris physio Wigan 0 Comments
    Back pain - the 60p vegetable you should eat every day to avoid backache

    George Morris physio Wigan


    Back pain - the 60p vegetable you should eat every day to avoid backache

    BACK pain could be prevented by watching your diet, or by changing your sleep position. You could lower your risk of back pain symptoms by eating this vegetable every day. It could help to prevent painful backache.

    Back pain is a common condition that affects most people at some point in their lifetime, according to the NHS. It could be caused by sleeping in the wrong position, having bad posture, or even by having a minor injury. But, you can speed up the process by regularly eating spinach, it’s been revealed.

    Spinach could help to reduce back pain, as it’s rich in the mineral magnesium.

    Magnesium helps to reduce pain, as well as to relax muscles, revealed medical website Very Well Health.

    Adding more magnesium to your diet, or taking magnesium supplements, could help to prevent back pain from developing, it said.

    “Involved in over 300 biochemical reactions, [magnesium] helps maintain normal muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system, and preserves bones strength.

    “Magnesium also helps regulate blood sugar levels, promotes normal blood pressure, and is known to be involved in energy metabolism and protein synthesis.

    Many people in our society are magnesium deficient, so it may be a good idea to supplement. Magnesium glycinate is known to be a highly bioavailable form.

    “Magnesium citrate can be used by those who tend toward constipation, as it has an additional effect of loosening the bowels.”

    You could also relieve back pain symptoms by eating certain herbs, it added.

    White willow bark has pain-relieving properties that are similar to aspirin.

    The Devil’s claw herb contains harpagosides - chemical compounds that work as anti-inflammatories, it said.

    Regular exercise and doing stretches could also help to prevent back pain from returning, said the NHS.

    Speak to a GP or physiotherapist for advice on which exercises to try, said the NHS.

    Those most at risk of developing back pain are people that are overweight. Losing just a few pounds could help to prevent the condition.

    You should see a GP or dial NHS 111 immediately if you have back pain, combined with a numbness or tingling around your genitals, a loss of bladder or bowel control, or severe chest pain.

    These symptoms could be a sign of something more serious, and need to be checked immediately.

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  • 07/03/2019 - George Morris physio Wigan 0 Comments
    How to eat to beat arthritis: the deliciously simple tweaks to your diet scientifically proven to reduce joint pain

    George Morris physio Wigan


    How to eat to beat arthritis: the deliciously simple tweaks to your diet scientifically proven to reduce joint pain

    The idea that you can combat some of the worst symptoms of arthritis joint pain with simple dietary tweaks is great in theory – but there has been little or no evidence to back it up. Going online for information is just confusing, with hundreds of websites promising to help us ‘eat to beat arthritis’ amounting to little more than fake health news.

    Now, though, emerging scientific research is shedding light on the relationship between what we eat and how it really can affect our joint health, both now and in the future. From anti-inflammatory fruits and vegetables to immune-boosting bacteria, there is a range of changes you can make to your diet that could help reduce pain and protect your joints.

    We spoke to leading medical experts to sort fact from fiction, and reveal which foods you should be tucking into…

    Why being a healthy weight is key to cutting out pain

    The most common type of arthritis is osteoarthritis, which affects more than ten million Britons. It is caused by a wearing-away of the cartilage covering the ends of the bones. Silky, tough cartilage helps joints move smoothly. But as it thins, the bone underneath tries to repair itself, and can over-grow, causing deformity and leading to internal damage, inflammation and pain, and immobility.

    The evidence that weight loss improves osteoarthritis symptoms is clear. Walking transmits forces equivalent to one and half times your body weight on to each knee, with each step.

    Climb the stairs and the pressure is two to three times your body weight on each knee.

    Research shows that if an overweight patient loses ten per cent of their body weight they can cut their joint pain by half.

    And being overweight doesn’t just place more pressure on the joints. In 2016, researchers at the University of Oslo discovered that being overweight increases the body’s immune response and fuels swelling of the tissues in the joints.

    This is because body fat is a large organ in its own right that produces a range of hormones and other substances. The more overweight you are, the more inflammatory proteins called cytokines and adipokines you produce, which can increase pain levels.

    Catherine Collins, an NHS dietician in Surrey, says: ‘I’ve had patients with bad joint pain in their hands who have lost weight and noticed their pain diminish. This clearly shows the benefit isn’t just about reducing the load on joints.’

    I've binned my pain killers and lost two stone

    Janice Bryant, 59, is a retired business analyst from St Ives, Cambridgeshire, who first noticed problems in her knee.

    Janice, right, says: ‘About five years ago I noticed that my right knee had swollen up, and I had pain when I went up or down stairs.

    ‘After a couple of months I decided to go to my GP, who diagnosed osteoarthritis and drained the knee of fluid. But within a day or two it would balloon up again. I was regularly taking painkillers and assumed I’d just have to live with my arthritis, which was depressing.

    ‘Predictably, it spread to my other knee, and also to my hands. Getting out of bed took several minutes and stairs became almost impossible.

    ‘Knowing I had to do something, about four years ago I decided to overhaul my diet. In particular, I wanted to increase my intake of healthy fats, so filled my shopping basket with oily fish such as salmon, mackerel and tuna, lots of unsalted nuts – brazil nuts, cashews and peanuts – and avocados.

    ‘I also loaded up on a variety of fresh, organic fruits and vegetables, and pretty much cut all meat out of my diet.

    ‘I was conscious of lowering my calorie intake too, but by filling up on healthy foods and ditching sugary snacks, I never actually felt that hungry. Within a few months I started to notice a difference – I could manage stairs slowly, and getting out of bed was less of an ordeal.

    ‘Within two years of my new health drive, I completely binned my painkillers and had lost two stone. I still have slight arthritis symptoms, but I can function on a day-to-day basis with no problems at all. And I genuinely enjoy my food more now, so it’s win-win.’

    Magic of the med diet

    The much-talked about Mediterranean diet is rich in fruit, vegetables, wholegrain cereals, legumes, nuts, and supplemented with small amounts of fish, lean meat and olive oil. It’s naturally high in health-giving compounds like antioxidants, omega-3 and monounsaturated fats, which help the heart, and unrefined carbohydrates, to aid digestion.

    Philip Calder, Professor of Nutritional Immunology at the University of Southampton, and an expert in dietary approaches to arthritis, explains: ‘Essentially, the diet is full of anti-inflammatory compounds and limits the foods that promote inflammation in the body.

    It has been shown to offer overall health benefits and can help relieve the pain of joint disease.’

    A 2015 study reported that patients with osteoarthritis had a significant reduction in pain just two weeks after switching to a mostly vegetarian diet.

    Those in the study also lost weight without counting calories or limiting portions.

    Another study carried out by Umeå University in Sweden in 2003 focused on patients with the less common rheumatoid arthritis – in which pain and swelling is linked to a faulty immune system response, rather than cartilage damage.

    They found that those who ate a Mediterranean diet for three months had a significant reduction in pain and episodes of inflammation. No changes were seen in those who continued their existing diet.

    High levels of antioxidants are also thought to contribute to the anti-inflammatory effect of the diet, by counteracting the effect of naturally occurring compounds called free radicals in the body, which can cause cell damage.

    Margaret Rayman, Professor of Nutritional Medicine at the University of Surrey, says: ‘Patients with chronic joint problems will likely need more antioxidants than most, to help counter the damaging effects of inflammation.’

    Say yes to yogurt

    A new area of research points to the importance of gut health when managing arthritis, particularly in those with rheumatoid arthritis.

    A University of Rochester study in the US found that mice put on a junk food diet, and who had high levels of ‘bad’ bacteria in their digestive system, developed osteoarthritis.

    Mice that ate prebiotic foods – those that encourage healthy gut bacteria growth – did not develop the problem. Prebiotic foods include onions, garlic, asparagus, leeks and Jerusalem artichokes.

    Research into the microbiome is fascinating, and shows enormous promise,’ says Professor Rayman. ‘More work needs to be carried out to fully understand the relationship between the gut, immune function and joint health, but it wouldn’t do any harm to incorporate prebiotics or probiotic foods into your diet.’

    Probiotic foods – those rich in healthy bacteria – include natural yogurt, cottage cheese, parmesan cheese, sauerkraut, and pickled vegetables (ideally in brine, not vinegar). But you need to stick with the changes: a 2016 study from the Weizmann Institute of Science in Israel found that permanent changes to the kinds of bacteria found in the gut require a consistent change in eating habits over nine to 15 months.

    Get your oats

    Believe it or not, a bowl of porridge a day could help diminish the pain of osteoarthritis.

    ‘Patients with osteoarthritis are more likely to have raised cholesterol levels and there is some evidence that lowering those levels can reduce pain,’ explains Prof Rayman. ‘Of course this will have a positive knock-on effect on heart health, too.’

    n the Chingford Study, the longest running osteoarthritis study in the world that began in 1989, knee pain has been significantly associated with raised cholesterol.

    Dietary changes can reduce ‘bad’ LDL cholesterol by around 35 per cent, equivalent to a low dose of cholesterol-busting statins.

    If you’re not a fan of porridge, add a daily 30g of nuts or 25g of soya protein into your diet, which can be found in soy milk and edamame beans.

    Some spreads and yogurts – including the Flora ProActiv and Benecol ranges - are enriched with natural compounds called plant sterols, and have been shown to lower cholesterol by up to ten per cent in just three weeks.

    Why fish fights pain

    Oily fish can help ease joint pain because it’s rich in omega-3 polyunsaturated fatty acids.

    ‘Fish oils have been shown to have an anti-inflammatory effect on the body and to reduce pain, particularly in those with rheumatoid arthritis,’ says Prof Calder.

    It’s generally recommended that you should aim to eat one or two portions a week. Oily fish include mackerel, salmon and tuna (although not tinned tuna). If you don’t like fish – or suffer from gout, a form of arthritis where uric acid builds up in the joints, and need to limit your intake – you can supplement your diet with fish-oil capsules. One to two capsules should supply the recommended daily 450mg of EPA and DHA. ‘This is the amount used in one trial that reduced pain and improved function in patients with knee osteoarthritis, and boosted their heart health,’ adds Prof Rayman.

    Finally, try to swap out oils containing omega-6 polyunsaturated fats because these can promote inflammation. These include sunflower, corn, and grapeseed oils. Use olive oil and rapeseed oil in cooking or salad dressings.

    Up the steaks

    Arthritis can raise the risk of anaemia, a deficiency of red blood cells, which are essential for carrying oxygen around the body. Symptoms include feeling tired, dizzy and generally listless.

    In the case of rheumatoid arthritis, anaemia can arise because chronic inflammation in the body and long-term use of anti-inflammatory drugs sap the body of iron.

    However if you have rheumatoid arthritis and think you’re anaemic, speak to your doctor before taking a supplement, as it may cause liver complications.

    Osteoarthritis doesn’t in itself cause anaemia but many older patients are prescribed high doses of calcium to preserve bone strength and this can make it harder for the body to absorb iron.

    If you do take a calcium supplement, make sure you take it at a different time to when you eat iron-rich foods or an iron supplement, says Catherine Collins, who is also a spokesperson for The British Dietetic Association.

    ‘People think red meat is bad for you, but this is wrong,’ she adds. ‘Eating beef or lamb, as part of a balanced diet, can be a great source of protein and micro-nutrients, including iron.

    ‘If you have a steak, trim off any excess fat or try lean mince in a bolognese.’

    Other iron-rich foods include eggs, green leafy vegetables, fortified breakfast cereals, beans and lentils.

    Go full-fat, or skimmed

    Arthritis makes you more susceptible to developing osteoporosis, a weakening of the bones.

    ‘This is in part because inflammation in the joint can make it difficult for calcium to reach the bone, putting it at risk of crumbling,’ says Ms Collins.

    Calcium also plays a role in the immune system and, according to a 2013 study by the University of Bristol, tissue repair.

    The recommended daily amount of 700mg can easily be obtained from three portions of dairy a day.

    And don’t feel guilty about tucking into full-fat milk, yogurt and cheese.

    A study carried out over 20 years and published in the American Journal Of Nutrition this year revealed that the saturated fat found in dairy was not linked to a higher risk of heart disease or death in the long term.

    Not only that, but full-fat milk also helps you better absorb Vitamins A, D, E and K.

    Just be mindful that if you’re trying to lose weight, the recommended size for a portion of cheese is the size of a matchbox, while a glass of milk should be 200ml and a portion of yogurt 125ml.

    Drinking skimmed milk doesn’t compromise on calcium levels, with 300mg in one glass.

    Soya milk is also enriched with calcium, although organic versions will not be fortified with the mineral. Other sources include green leafy vegetables, almonds and fish where you eat the bones, such as sardines and pilchards.

    Should you bother taking joint-pain supplements?

    There's a huge market for supplements claiming to give pain relief and even reverse joint damage, but there isn’t a lot of evidence to prove they have any effect. ‘There is no strong evidence that glucosamine, chondroitin, rosehip, turmeric or any other supplement helps osteoarthritis symptoms,’ says Professor Margaret Rayman, Professor of Nutritional Medicine at the University of Surrey. ‘The only supplement I would recommend is a good multi-vitamin and mineral, and only if a person has a poor appetite or restricted diet.’

    However, consultant rheumatologist Benjamin Ellis of Imperial College Healthcare Trust says: ‘Some of my patients have found that taking a supplement has made a real difference to their quality of life. I wouldn’t tell a patient not to try one unless it was going to leave them out of pocket.

    ‘If you believe a supplement is making a difference, perhaps try taking take a break from it to understand whether it is that which is making the difference.’

    And it’s important not to forget the power of the placebo effect. For example, a 2017 study by the Autonomous University of Madrid found that a combined glucosamine and chondroitin supplement actually performed worse than a placebo. Paul Emery, Professor of rheumatology at Versus Arthritis, says: ‘It’s an area that requires research, but could have a positive effect in managing symptoms associated with conditions like arthritis.’

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  • 04/03/2019 - ​George Morris physio Wigan 0 Comments
    Using a foam roller

    George Morris physio Wigan


    Using a foam roller – one of those hard tubes of plastic that you see in gyms is a good way of massaging post-exercise.

    Moving a foam roller back and forth over a muscle massages the immediate area, such as the hamstring or calf. And it can be done before a workout, too.

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  • 02/03/2019 - George Morris physio Wigan 0 Comments
    Vitamin D deficiency - six of the best food sources of the 'sunshine' vitamin

    George Morris physio Wigan


    Vitamin D deficiency - six of the best food sources of the 'sunshine' vitamin

    VITAMIN D deficiency is particularly common during the winter months, when sunlight and daylight hours are reduced. But adding certain foods to your diet could help to prevent some symptoms of a vitamin D deficiency. These are the best dietary sources of the so-called ‘sunshine’ vitamin. Should you be taking vitamin D supplements?

    Vitamin D is one of the most important vitamins for the body, as it helps to keep your bones, teeth and muscles healthy, according to the NHS. If you develop a vitamin D deficiency, you may struggle to regulate the amount of calcium or phosphate in the body. A severe lack of the vitamin may even lead to some unwanted complications, including bone deformities, rickets, or osteomalacia. But, you could lower your risk of a vitamin D deficiency by regularly eating tuna, it’s been revealed.

    Canned tuna is one of the best dietary sources of vitamin D available, according to medical website Everyday Health.

    Most people need about 10mcg of vitamin D in a single day - the equivalent to about 400IU - and around 85g of canned tuna provides more than 150IU of vitamin D, it said.

    “Vitamin D has gotten a lot of buzz lately - and for good reason,” said the medical website.

    “Research suggests that stepping out in the sun twice a week for five to 30 minutes, depending on the individual, between the hours of 10 a.m. and 3 p.m. should do the trick and help you reach sufficient vitamin D levels.

    “But you may live in a cloudy climate or may be wary of exposing your skin to the sun without protection. That’s when infusing your diet with vitamin D–rich foods can help.”

    You could also avoid a deficiency by eating more mushrooms, it said. Some mushrooms may be treated with UV light, which increases the amount of vitamin D they could provide.

    A single serving of fortified mushrooms could provide 400 IU of vitamin D, it added.

    One of the best natural sources of vitamin D is oily fish - particularly salmon. A serving of salmon provides you with your total daily recommended amount of vitamin D, it said.

    “Not only is salmon a great option if you’re looking for lean protein to add to your diet, but it’s also rich in the sunshine vitamin.

    “Other cold-water fatty fish, like mackerel, sardines, and swordfish, also have similarly high levels of vitamin D.”

    Similarly, swordfish is a great, natural source of vitamin D. Other good dietary sources include egg yolks and some fortified cereals or fruit juices.

    Everyone should consider taking a 10mcg vitamin D supplement from September through to March, said the Department of Health.

    That’s because people struggle to absorb enough ultraviolet light from the sun during the winter months to produce vitamin D.

    Vitamin D deficiency symptoms include bone or back pain, if you feel constantly tired, or if you are frequently getting ill.

    Other warning signs include hair loss, muscle pain, and having cuts or wounds that take longer to heal than normal.

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  • 28/02/2019 - George Morris physio Wigan 0 Comments
    Everything you need to know about upper back pain

    George Morris physio Wigan


    Everything you need to know about upper back pain

    Upper back pain (also known as thoracic back pain) refers to pain felt anywhere in the area between your neck and waist. It is often felt between the shoulder blades and, while it’s less common than lower back pain, it’s still highly prevalent throughout the population.

    We speak to Lyndsay Hirst, chartered physiotherapist at Your Pilates Physio, about the common causes of upper back pain, as well as treatment options, self-management and preventative measures:

    Common causes of upper back pain

    There are a number of reasons why you might experience upper back pain. ‘The most common causes of upper back pain tend to be muscular and postural,’ says Hirst.

    ‘There can also be some joint involvement too, particularly in the area we refer to as the CT junction, which is the area where the lower cervical spine meets the upper thoracic spine (the lower part of neck). Stress and tension can also play a part in upper back pain.’

    You may begin to experience upper back pain for the following reasons:

    You have poor posture.

    You spend a long time in front of a computer each day.

    You regularly carry a heavy backpack or shoulder bag.

    You do a job or sport involving repetitive movements.

    You have had an injury, for example, whiplash.

    You have strained a muscle or ligament in your back, for example, while playing sports.

    Serious causes of upper back pain

    Upper back pain can also have more serious causes, including the following reasons:

    A slipped disc

    Osteoporosis

    Osteoarthritis

    Spinal stenosis



    Symptoms of upper back pain

    Upper back pain symptoms vary from person to person, depending on both the severity and cause of the pain.

    ‘Muscular pain tends to feel like a soreness, which might radiate across a larger area,’ explains Hirst. ‘It could be just on one side, but often in the upper back people will feel muscular pain across both sides. Joint pain would be more specific to the spine, and would be described more as an ache.’

    ‘If you experience sudden onset of upper back pain following trauma, or find it difficult to lay on your back, or if you have a history of cancer, then you need to seek medical attention,’ advises Hirst.

    Upper back pain treatment

    The good news is that most upper back pain is easily treatable. ‘Upper back pain responds really well to physiotherapy treatment, especially manual therapy, such as joint mobilisation, massage/trigger point release and acupuncture,’ says Hirst.

    ‘However, addressing the root cause of the pain is also essential to make sure it doesn't return,' she adds. 'Think about improving your posture, having an ergonomic assessment at work to check your workstation set-up, and doing some exercise.’

    Self-management treatments

    ✔️Applying a hot water bottle or wheat bag to the area.

    ✔️Applying an ice pack to the area - never apply an ice pack directly to the skin – wrap it in a tea towel.

    ✔️Taking over-the-counter painkillers, such as ibuprofen - always ask your pharmacist for advice.

    ✔️ Trying a few gentle stretches to ease the pain.

    Rehab stretches for upper back pain

    Hirst recommends the following stretches to target upper back pain:

    Arm openings

    Lie on your side, with your knees bent and both arms stretched out in front of you. Inhale to prepare.

    As you exhale, reach the arm up above your head and continue to move it all the way behind you, so your chest faces the ceiling, your spine is rotated and your arm reaches the floor behind you.

    Return back on your next inhale.

    Repeat four to five times on each side.

    Cat/cow stretch

    On all fours, inhale to prepare, then as you exhale, tuck your tailbone under as you lift your spine to the ceiling and drop your head between your shoulders.

    As you inhale, begin to lift the tailbone, drop your spine to the floor (allowing your back to arch) and lift your head (this should be the reverse of the first movement).

    Continue slowly exhaling and inhaling, moving to the rhythm of your breath.

    Upper back pain prevention tips

    Hirst recommends the following lifestyle changes, to help reduce your chance of developing upper back pain in the future:

    ✔️ Take measures to improve your posture.

    ✔️ Perform the above stretches, to keep your upper back flexible and help maintain the health of your joints.

    ✔️ Request an ergonomic desk assessment at work.

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  • 24/02/2019 - George Morris physio Wigan 0 Comments
    Vitamin deficiency symptoms: Three signs you may lack vitamins including B12 and D

    George Morris physio Wigan


    Vitamin deficiency symptoms: Three signs you may lack vitamins including B12 and D

    VITAMIN deficiency symptoms can vary widely and can be very subtle. But a deficiency in a particular vitamin or mineral can cause health problems, so it’s important to address it if you have one. Here are three signs you may lack vitamins including vitamin B12 and vitamin D.

    Vitamins and minerals are essential nutrients the body needs in order to function properly and stay healthy. Most people are able to get all the vitamins and minerals they need by eating a balanced diet, but if you don’t get enough of a particular vitamin or mineral, you could become deficient. Vitamin deficiencies tend to occur gradually and symptoms can be very subtle, so you may not realise you have one. However, it’s important to know if you do have a particular vitamin deficiency, as it could cause health problems if left untreated. Here are three signs you could be lacking certain vitamins:

    Tiredness

    Most types of deficiency can cause tiredness, fatigue and lethargy, but the most common types are deficiencies in iron and vitamin B12.

    Both vitamin B12 and iron are responsible for the production of red blood cells, which carry oxygen around the body.

    A lack of red blood cells can cause anaemia, which can make you feel tired and lacking energy.

    Hair problems

    Brittle hair and nails could be a sign of a deficiency in vitamin B7, otherwise known as biotin. Like many of the other B vitamins, vitamin B7 helps the body convert food into energy.

    Hair loss, meanwhile, can be a symptom of vitamins including B7, B3, D, and minerals like iron and zinc.

    Vitamin B3, or niacin, helps keep the skin and nervous system healthy and also helps release energy from the food we eat.

    Vitamin D helps regulate the amount of calcium and phosphate in the body, which are needed to keep bones, teeth and muscles healthy.

    Zinc helps make new cells and enzymes, processes carbohydrates, fat and protein in food, and helps heal wounds.

    Mouth ulcers

    Mouth ulcers could be linked to deficiencies in iron or B vitamins, such as B1, B2, B6 and B12.

    Vitamin B1, also known as thiamin, is responsible for keeping the nervous system healthy and breaking down and releasing energy from food.

    Vitamin B2, also known as riboflavin, helps keep the skin, eyes and nervous system healthy, and helps the body release energy from food.

    Vitamin B6, or pyridoxine, helps the body to use and store energy from protein and carbohydrates in food, and also helps form haemoglobin in red blood cells.

    “A diet that provides too little vitamins and minerals can cause the appearance of several symptoms, some of which are more common than others,” said medical website Healthline.

    “Often, increasing your intake of foods rich in the appropriate vitamins and minerals can help resolve or greatly reduce your symptoms.”Vitamin B1, also known as thiamin, is responsible for keeping the nervous system healthy and breaking down and releasing energy from food.

    Vitamin B2, also known as riboflavin, helps keep the skin, eyes and nervous system healthy, and helps the body release energy from food.

    Vitamin B6, or pyridoxine, helps the body to use and store energy from protein and carbohydrates in food, and also helps form haemoglobin in red blood cells.

    “A diet that provides too little vitamins and minerals can cause the appearance of several symptoms, some of which are more common than others,” said medical website Healthline.

    “Often, increasing your intake of foods rich in the appropriate vitamins and minerals can help resolve or greatly reduce your symptoms.”

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  • 13/02/2019 - George Morris physio Wigan 0 Comments
    Back pain - the vegetable you should add to your shopping list to prevent back pain

    George Morris physio Wigan


    Back pain - the vegetable you should add to your shopping list to prevent back pain

    BACK pain could be prevented by watching your diet or by changing your sleep position. You could also reduce your risk of lower back pain symptoms by eating more of this vegetable - is it on your shopping list?

    Back pain is a common condition that affects most people at some point in their lifetime, according to the NHS. It could be caused by sleeping in the wrong position, having bad posture, or even by having a minor injury. In most cases, back pain isn’t anything to worry about. But, you could lower your chances of developing a bad back by eating more carrots, it’s been claimed.

    Carrots could help to reduce inflammation - a key cause of back pain, according to Dr Branko Prpa.

    A plant-based diet is the best way to avoid lower back pain, and patients should look out for any “deep-coloured” vegetables.

    For the best effects, you should eat carrots with your dinner, and use a hint of basil for seasoning, said the orthopaedic surgeon.

    “It might surprise you to learn that inflammatory foods exist,” said Prpa.

    “Eating these can make your back pain worse, but fortunately there are also some foods that can help you feel better.

    Carrots can also help reduce inflammation. Like many “deep-coloured” vegetables, carrots possess a ton of nutrients that can help fight inflammation and chronic back pain.

    “Try adding chopped carrots to your salad or snacking on baby carrots. They’re crunchy like potato chips, but far better for you.”

    You could also lower your risk of back pain by eating more sweet potatoes, added Prpa.

    The ‘superfood’ is packed with nutrients and helps to reduce inflammation.

    Other anti-inflammatory foods include nuts, olive oil, salmon, tuna, and certain herbs and spices - including basil.Regular exercise and doing stretches could also help to prevent back pain from returning, said the NHS.

    Speak to a GP or physiotherapist for advice on which exercises to try, said the NHS.

    Those most at risk of developing back pain are people that are overweight. Losing just a few pounds could help to prevent the condition.

    You should see a GP or dial NHS 111 immediately if you have back pain, combined with a numbness or tingling around your genitals, chest pain, or loss of bladder or bowel control.

    These symptoms could be a sign of something more serious, and need to be checked immediately.

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  • 12/02/2019 - George Morris physio Wigan 0 Comments
    How can I get more omega-3 into my diet and how much difference will it make to my health?

    George Morris physio Wigan


    How can I get more omega-3 into my diet and how much difference will it make to my health?

    Many people worry about eating fat, worrying it will clog up their arteries and lead to weight gain. But fat is an essential part of our diet, and there are some fats that our bodies need. Fats form an important part of every cell in our bodies, where they help ensure that our cells communicate with each other, which means our bodies can function as they should.

    Ideally, we need a balance of fats in our diet to ensure the balance of fats in our cells is maintained. But in the West, we tend to have an imbalance of what are called omega-3 and omega-6 fats. This is because we eat too much of the omega-6 fats – these fats primarily come from vegetable oils such as sunflower oil, corn oil and soy bean oil, and they crop up in all kinds of food we eat regularly, mainly processed foods like pastries and cakes, biscuits, crisps, snacks, take-aways, ready meals, some breads, margarine & even breakfast cereals.

    At the same time, most Westerners are deficient in omega-3 fats. These fats are anti-inflammatory, help prevent irregular heartbeats, help ensure healthy blood clotting, and reduce the build-up of fat in our arteries; for these reasons, they’re seen as a good way to lower the risks of having a heart attack or stroke. Not having enough omega-3 and having too many omega-6 fats can actually heighten the risk of heart disease, stroke and diabetes. So it’s important that we eat the right amount of omega-3 to help maintain healthy levels of fat in our bodies.

    The main source of omega-3 is oily fish, which is why the government recommends we eat fish at least twice a week, with at least one meal being an oily fish like salmon, mackerel, sardines, anchovies or herring.

    For those who don’t eat fish, there’s always the option of omega-3 supplements. But some scientists have questioned whether these can provide you with enough omega-3, or as much as you’d be getting from eating oily fish.

    So which is the best way to make sure you’re getting the omega-3 you need to keep you in tip-top health – oily fish or omega-3 supplements? And how much difference can taking either of these actually make to your health?

    Our experiment

    We recruited 60 volunteers from the Liverpool area to take part in an 8 week trial.

    The first thing we did was conduct an exhaustive range of tests on each volunteer. One of the key tests we conducted was measuring their omega-3 Index – this is a blood test that measures the amount of omega-3 fats in your red blood cells. It’s seen as a good guide for how much omega-3 fat you have in your body overall, and it’s calculated as a percentage of the total fats that you have in your blood cells.

    We also used an ultrasound scanner on our volunteers to measure the thickness and stiffness of their arteries and the efficiency of their blood flow, and we put them through cognitive assessments to see if their mood or attention span would change, as there is good evidence to suggest omega-3 can benefit both. And we took blood and urine samples to test for inflammatory markers amongst other things.

    Once we’d done these tests, we divided our volunteers at random into 3 groups and asked each group to follow a specific diet:

    Group 1 would eat oily fish

    Group 2 would consume an omega-3 supplement

    Group 3 was our control – or placebo group

    However, because we didn’t want our volunteers to know where their omega-3 was coming from, we had to get a bit sneaky. So we asked each group to do something else regularly:

    Group 1 would be asked to take a daily capsule; which was nothing more than a placebo pill

    Group 2 were asked to eat non-oily white fish twice a week, which has low levels of omega-3

    Group 3 would eat white fish and a placebo pill; so they were getting little to no omega-3

    This way, each volunteer was eating fish twice a week, and taking a daily capsule; but none of them knew which group they were in, or what the other groups were getting. We provided them with fish meals to eat twice weekly, and it was an entire meal – this way we would be sure that everyone was having an identical amount of macronutrients (carbohydrate, protein and the different kinds of fats). The only difference between the meals was whether they contained oily fish or white fish.

    Because our trial was only running for a set number of weeks, we decided to give our volunteers a high but safe amount of fish or supplements; they were eating about 240g of fish in their meals, and the supplements contained 1500mg of omega-3 (a combination of the key fats – EPA + DHA). Scientists regularly do this if a trial is very short in length, just to see if the intervention/treatment has ANY effect. If not, then it suggests the treatment doesn’t work – if so, then it can be inferred that a smaller dose over a longer period would have similar effect.

    At the end of the experiment, we ran all the tests again to see if anything had changed.

    Results

    One of our key measures was the participants’ omega-3 index. An omega-3 Index of 3% or below is thought to put you into a ‘High Risk’ category for heart attacks and strokes; an Index between 4-8% puts you at ‘Moderate Risk’, whereas an omega-3 Index of 8% or above means you’re at ‘Low Risk’.

    All our volunteers had a fairly low omega-3 Index when the trial started – each group was around 4-5%, but some individuals were as low as 3%. So at the start of our trial, many volunteers were at a moderate to high risk of serious illness.

    After the trial, it’s a different story. The oily fish group and the omega-3 supplement group all leap to 7 - 8%, meaning they’re heading towards the low risk category.

    There was a very slight but statistically insignificant improvement in our control group, which scientists put down to the fact they were probably eating a slightly healthier diet than they normally might. Whether it was the two fish meals a week we gave them (which had very little omega-3, but also had very little omega-6, plenty of vegetables and fibre), OR because their participation in our test had prompted them to eat generally more healthily, this slight improvement is likely down to improved overall diet. However, their improvement was in no way scientifically significant.

    Many of the other tests we did came back with mixed results, but this is probably because the trial length was too short. For example, it was unlikely that we would see a change in arterial thickness or stiffness in our timeframe.

    What this means

    Our trial suggests that oily fish and omega-3 supplements are both good at providing your body with omega-3 fats – in our limited timeframe the omega-3 fat levels in the blood cells of all the volunteers in those groups increased for the better.

    For some of them it moved them from the High Risk to the Low Risk category, which is very encouraging.

    Were they to sustain this diet over a longer period of time they might all move into the low risk category for serious illnesses like heart disease, stroke and diabetes.

    Even though we were giving people higher doses than you might normally take, the reality is, if you took lower doses over a longer timeframe – or incorporated omega 3 into your lifelong diet – then you’d likely see similar improvements.

    What’s more if you choose to get your omega 3 from oily fish, there are other benefits – fish is a great source of lean protein, and you’re also getting a range of vitamins and minerals.

    If you really don’t like fish and would rather take supplements, take a look at our advice on what to look for when you buy them.

    Ultimately, the choice is yours, but one thing is clear – we could all do with more omega-3 in our diets if we want to cut our risk of serious illness.

    Should I buy omega 3 supplements?

    We took ten different omega 3 supplements and sent them to Dr Cristina Legido-Quigley at King’s College London for testing. We wanted to know whether the supplements contained what they said they did, whether any of the oil had gone rancid and whether they offered value for money.

    The two main omega-3 fats you need to get from your diet are EPA and DHA. Depending on which health organisation you believe, we should be having at least 200mg to 450mg of these fats combined every day. We found that all of the supplements we tested did contain the amounts of EPA and DHA they said they did, and that these levels were all above 200mg. However we found that these supplements came at wildly different prices – depending on which brand you bought you could be paying anything from £13 a year to over £300 a year to get your recommended levels.

    We also found that one of the oils had gone rancid despite the fact that it was well within its use by date. Many things can cause oil to turn rancid including exposure to air and light.

    So if you want to buy supplements our advice would be:

    Check the label to ensure that the supplement contains enough DHA and EPA.

    Check the use by date and pick a supplement that has plenty of shelf life left.

    Look for accreditation badges as brands that have sought accreditation are likely to have good quality control in place.

    Look out for supplements that contain antioxidants as these can help protect against the oil going rancid.

    Store your supplements in a cool dark place and keep the lid tightly closed. You may also want to choose smaller bottles so that the capsules are exposed to light and air for shorter periods of time once opened

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  • 07/02/2019 - George Morris physio Wigan 0 Comments
    Can I avoid, or treat, arthritis?

    George Morris physio Wigan


    Can I avoid, or treat, arthritis?

    Arthritis is a common condition that causes pain and inflammation in joints, but are there things we can do about it? And is there any truth to the old wives’ tale that it can be affected by the weather?

    The two most common types of arthritis are osteoarthritis, which affects 8 million people in the UK, and rheumatoid arthritis, which is a problem for more than 400,000 adults and could be impacting as many as 300,000 more of us without us realising.

    Osteoarthritis

    Osteoarthritis (OA) is caused by basic wear and tear which damages the cartilage in joints, causing stiffness and pain.

    We have a fluid in our joints called synovial fluid, and when our joints aren’t moving, this can leak out – it actually seems to be the action of moving a joint that helps pull it back in. Hence, not using a joint for long periods of time can make you more vulnerable to osteoarthritis. This is compounded by not exercising the muscles around the joint, which help strengthen it. Over time, without enough lubricating fluid, our cartilage can wear away causing bones in the joints to rub together.

    To help avoid it – or make the pain of arthritis less bad – there are some simple, daily exercises you can try that might help. They’re all geared towards strengthening the muscles around the joint by getting it moving and can be done easily at home, even while relaxing or watching the TV.

    Exercise for knee pain

    Exercise for knee pain with very weak muscles

    Exercise for hand or thumb pain

    Rheumatoid arthritis

    Rheumatoid arthritis (RA), has nothing to do with physical wear and tear. It’s a long term auto immune condition in which the body’s immune system wrongly attacks its own healthy cells, causing pain and swelling in multiple joints.

    RA can’t be cured but it can be slowed down and minimised if medication is started within three months of the first symptoms. This is why it’s important to identify rheumatoid arthritis as early as possible and to do this you need to look out for the ‘S Factor’:

    Stiffness – Do you have early morning stiffness that persists for more than 30 minutes and in some cases lasts into the day?

    Swollen – Do you have swelling around the joints and are they hot to touch?

    Squeeze – Is the affected joint painful when you squeeze it?

    If the answer to all these questions is yes, visit your GP as soon as possible.

    OA Additional Exercises

    Sufferers from OA should avoid high impact exercises, as they aggravate the affected joint.

    Recommended activities include:

    Walking

    Cycling

    Swimming – including walking and exercising in the water

    Low impact gym equipment – cross trainers etc

    T’ai chi has also been shown to be helpful at reducing the pain from osteoarthritis

    Hips

    Leg Swings

    Simply hold onto the edge of the pool, or the wall if you’re on land, and gently swing your leg out to the side, alternating sides.

    The pool is particularly good for this, because the buoyancy assists you and you get a better range of motion, and you also have resistance from the water that makes your muscles do more work.

    Leg Extensions

    In the same position, extend your leg gently backward, alternating legs.

    Care should be taken with this one, as over-extending the leg can lead to injury.

    Knees

    Knee rocks

    Get down on one knee as if you’re proposing marriage (with a soft mat underneath to cushion your knees).

    Rock gently forward, keeping your shoulders straight.

    This stretches the front of the knee while protecting the lumbar spine.

    Make sure your knee does not extend past your toes as this can strain the knee.

    Straight leg raises

    Sit in a chair, straighten one leg, and raise it straight out in front of you. Alternate legs.

    Leg curls

    Lie on the floor on your stomach, and gently bend your heel back toward your buttocks, making sure to keep your hips on the ground.

    What about the weather?

    An ongoing mystery surrounding arthritis is its alleged link with the weather. Many sufferers have reported that their joints become stiffer and more swollen when rain is on the way, whereas warm, dry conditions have been said to help. But is this just an old wives’ tale or could there be something in it?

    Research is in the early stages on this debate.

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  • 06/02/2019 - George Morris physio Wigan 0 Comments
    What Is Gait Analysis And Is It Worth Doing?

    George Morris physio Wigan


    What Is Gait Analysis And Is It Worth Doing?

    Does gait analysis provide valuable insights on your running stride or is it a sales tactic?

    There’s a whole world of running shoes out there, all making grand promises about what they can do for you. When you’re first starting out as a runner it can be very tricky indeed to work out which pair is right for you and whether it’s worth spending the big bucks.

    If you enter a running shop during this selection period you might well be encouraged to try gait analysis to help determine the best footwear for you. This generally takes the form of a quick run on a treadmill to determine your running style, which can lead to shoe recommendations.

    The cynical may well recoil, assuming it’s a ploy to get you to buy shoes. And it is, but it’s also an easy and usually free way to get a bit more insight into your running gait, which can be important in helping you to avoid injuries and fulfil your potential in the sport.

    Below you’ll find everything you need to to know about gait analysis, starting with what running gait actually is.

    What Is Running Gait?

    "Your running gait, comprising five phases, is the way your foot strikes and leaves the floor with each stride,” says Gordon Crawford, a British triathlon champion and former coach for the Scottish national team.

    The five phases are as follows:

    Stance When your foot first strikes the ground. Loading From when your heel hits the ground to the moment your forefoot touches down. Mid-stance The point at which your heel starts to lift and the forefoot flexes. Toe-off When your foot leaves the ground. Swing The time between your foot leaving the ground and touching it again.

    “The foot has its own natural rolling movement, outwards or inwards, throughout the five phases. Injuries can occur when these rolling movements, known as pronation, become exaggerated,” says Crawford.

    “With normal pronation the foot rolls evenly, distributing the force of impact optimally, followed by an even toe-off. Those with normal pronation are often referred to as neutral runners.

    “With over-pronation the foot rolls too far inwards, flattening the foot arch and stretching the muscles and tendons in the foot. With under-pronation there’s an excessively outwards roll, which places strain on the muscles and tendons that stabilise the ankle.”

    What Happens During Gait Analysis?

    For runners, gait analysis usually involves a fairly quick and free treadmill test at a running shop (although it can also be a very thorough process involving a podiatrist). To experience the former, we tried gait analysis at the London Marathon Store near Liverpool Street.

    The first step was standing barefoot on the floor and bending at the knees, before doing the same on a mirrored stand to get a better look at how our feet came into contact with the ground. Then we ran for a short period on a treadmill in shoes recommended for our level of pronation. The whole thing took under 30 minutes and provided the chance to run in a couple of different pairs of shoes.

    There are more extended sessions available that will look at your entire stride, but generally a free gait analysis in a running shop won’t extend much beyond checking how high your arch is and pronation during running.

    What Are The Benefits Of Gait Analysis?

    Gait analysis can be used to identify how your foot rolls and recommend a shoe designed to support you correctly, but you can also check how your whole body is moving with each stride.

    “Everybody has an individual running style, so it’s really important to analyse the whole body,” says Joe Wells, technician at the Saucony Stride Lab. “The outcome will be an understanding of the runner’s requirements. Usually, selecting correct footwear is part of the solution, but it will also lead to advice regarding a flexibility, strength and conditioning regimen.”

    What Are The Most Common Issues Revealed By Gait Analysis?

    “Slow cadence – longer strides at a lower frequency; heel striking – with your foot landing in front of your hips; a lack of core strength, which results in the hips dropping, which can cause both the knee and ankle to rotate inwards; and a lack of flexibility and strength, particularly in the glutes and calves,” says Wells.

    “All of these can result in injury and a reduction in running efficiency. However, all of these can be fixed relatively easily. Pilates, core work and yoga complement running because they combine core strength with flexibility to help increase efficiency, but also reduce the risk of injury.”

    Is It Worth Doing?

    Yes and no. If you’re an experienced runner with a good idea of the shoes you like, then you’ll probably be best off sticking with what you know (unless you’re getting a lot of injuries). For new runners, however, it’s worth doing. It’s free, you might learn something about your running style and the terminology around running shoes, and you’ll get the chance to try some shoes out. All this will make it easier to pick a pair of shoes, whether that’s there and then or later on. Even if you go against the advice given, at least you can make a more informed choice.

    Then there’s the possibility that gait analysis does discover something important about your running style that tells you what the best type of shoe to wear is – or, perhaps more importantly, shows you that you’ve been wearing the wrong type. This might mean you avoid those niggling injuries that can make training a frustrating experience.

    Ultimately, if you’re in the market for running shoes for a marathon or any long-distance event, you should be going to a proper running shop for advice anyway. And while you’re there, it won’t cost you anything to jump on the treadmill for a few minutes.

    Top tip- Often the shop tends to try to sell you an insole in addition to the running shoe. You should not need an insole within the running shoe as the technology and pronation control should already be there.

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  • 02/02/2019 - George Morris physio 0 Comments
    Are my shoes damaging my body?

    George Morris physio

    Are my shoes damaging my body?


    90% of us experience back pain at some point in our lives. And 14% of us suffer from osteoarthritis, which can affect the ankles and knees. We often attribute these aches and pains to old age, injuries, and sitting at a desk all day. But could our footwear actually be the root of some of these problems?

    High heels
    The problem
    High heels are the shoes with the worst reputation for damaging our bodies. When we wear heels the pressure is concentrated on the front of the foot – the ball and toes. This can lead to a condition called hammer toe, where the 3 middle toes seize together.
    The ankle is raised, which holds the calf muscle in a contracted position. This can actually lead to a permanent shortening of the muscle, which can cause some full-time heels-wearers to actually lose the ability to walk barefoot.
    And they can cause plenty of problems higher up the body as well. High heels change our posture – the hips are positioned slightly forward and the back is arched. It’s this change in posture that’s the reason many people wear high heels. But it can place strain on the lower back. And modelling of the forces involved shows that instead of our weight going safely through the middle of our knee joints down to the ground, when wearing heels the forces are off-centre at the knees, putting strain on the joints and risking osteoarthritis.
    The solution
    If you don’t want to give up the high heels then one solution is to choose a lower, chunkier, more supportive heel – instead of a 6 inch stiletto!
    And there’s some exercises you can do to strengthen the feet and make them more capable of withstanding the pressure. Try rolling a tennis ball around the ball of your foot. And try picking up marbles with your toes to give them a work-out.

    Flat shoes

    The problem
    Flat shoes are generally considered a safe alternative to heels. But the fashions for super flat ballet pumps and flip flops can actually be just as bad for us. With very flat shoes the pressure is mostly concentrated on the heel. This can cause us to compensate with our foot muscles and tendons for extra support, which can lead to a condition called Plantar Fasciitis. This is an inflammation of the tissue between the heel and the arch of the foot.

    The solution
    You can try to wear shoes with better arch support. Or if you can’t give up the ballet pumps, try placing an orthotic inside them. These are special supportive insoles and are available in most pharmacists.

    Ill-fitting shoes

    Damaging shoes aren’t just a problem that affects women. A third of people in the UK – men and women, wear the wrong size shoes.

    When we become adults we tend to assume that our feet don’t change - but they do. This is usually through weight loss and weight gain, but as we get older the arch of the foot also tends to drop. This spreads the foot out, making it bigger. Another common problem that a size in one shop isn’t always the same as a size in another shop.
    Tight shoes can constrict the front of the foot and the toes, which can lead to corns, calluses and bunions.
    The solution
    Buy shoes based on how they fit – not the size marked on the box. And have your feet measured in the shop to be sure!

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  • 31/01/2019 - George Morris physiotherapy Wigan 0 Comments
    The best ways to get vitamin D in the winter

    George Morris physio Wigan


    6 of the best ways to get vitamin D in the winter

    Vitamin D supports essential functions like immunity and helps maintain brain, heart, and bone health.

    Because sunshine is the best source of vitamin D, it can be hard to get enough in the winter.

    To counteract your lack of sun exposure, consider eating foods fortified with vitamin D, oily fish, and mushrooms.

    Getting enough vitamin D is crucial to staying fit. It plays a vital role in bone health, the immune system, and cognitive functioning. Unfortunately, up to 77% of people in the US may not be getting enough of this important vitamin.

    Though the easiest and cheapest way to get your daily dose of vitamin D is spend some time in the sun, exposing your skin to the elements can be an unpleasant prospect in the winter.

    Luckily, there are ways to make sure your vitamin D levels stay in a healthy range even when the sun isn't shining. INSIDER consulted with doctors and nutritionists to find out the best ways to get vitamin D during the winter.

    First of all, here are the basics of vitamin D

    Vitamin D is often called "the sunshine vitamin," but it's actually a steroid that acts like a hormone in the body. Vitamin D regulates the functions of over 200 genes and is essential for our growth, development, and ongoing health.

    "Because vitamin D is involved in supporting essential functions like immunity and cancer prevention, as well as neurological, cardiovascular, and bone health, it's easy to see just how dangerous falling short can be," Dr. Frank Lipman, MD, told INSIDER.

    There are actually two main forms of vitamin D found in food. Vitamin D3 is the more active form and found only from animal sources. Vitamin D2 is from plant sources. Both animals and plants need sunlight or UV exposure in order to produce vitamin D.

    "People should aim to get a minimum of 600 to 800 IU's of vitamin D per day. However, many healthcare practitioners feel that higher amounts, commonly 1000 to 2000 IU's or more, are beneficial," integrative physician Dr. Arlene Dijamco, MD, explained to INSIDER.

    Cold weather will leave you wanting to bundle up, but any opportunity you get to bare a little skin during the winter will help make sure you're getting enough vitamin D.

    "The best way to get vitamin D is from sunlight exposure, about 20 to 30 minutes, three times per week without sunscreen for those with fair skin and longer for those with darker skin," advised Dr. Dijamco.

    An unusually warm day or weekend trip to a sunnier clime are great opportunities to soak up some rays. And though wearing sunscreen is normally the healthiest way to enjoy the sunshine, going without protection for just a few minutes is the key to making your own vitamin D. Sunscreen with SPF 15 decreases the synthesis of vitamin D by 99% when used as directed, so wait a moment or two before applying.

    Fatty or oily fish are a great source of vitamin D

    If you're a fan of seafood, oily fish can be an amazing source of vitamin D. Sockeye salmon, mackerel, flounder, sole, swordfish, whitefish, sturgeon and rainbow trout.

    "Each palm-sized serving of these fish will help you get 75% to 100% of the recommended daily amount of vitamin D. As a bonus, you'll also get a dose of omega-3 fatty acids, which are the kind that are essential for our body & help fight inflammation," registered dietician Tyffanie Ammeter told INSIDER.

    If you're looking for budget-friendly fish options, try canned light tuna and sardines. Both are versatile, shelf-stable and easy to prepare, making them convenient for snacks and lunches.

    Mushrooms are rich in ergosterol (a Vitamin D precursor) which converts to provitamin D2. The enzymes in our body then convert this into the active form of Vitamin D, " explained triple-board-certified physician Monisha Bhanote, MD, FASCP, FCAP.

    "Shiitake mushrooms are a vegan and vegetarian-friendly source of Vitamin D. So not only are they a source of Vitamin D, but they also boost the immune system, improve gut immunity, contain antimicrobial effects, support cardiovascular health, and promote brain function."

    Though mushrooms are technically fungi, not plants, they're the only non-animal source of naturally occurring vitamin D.

    "Wild mushrooms and those that are exposed to UV light have the highest vitamin D content. All it takes is about the 1 cup of raw UV-exposed mushrooms to meet or exceed your daily vitamin D needs," said Ammeter.

    Regularly munching on brown cremini, portabella, maitake and white button mushrooms that have been exposed to UV light is a great way to get non-animal vitamin D.

    Cod liver oil is packed with vitamin D

    Some people aren't crazy about the fishy taste, but cod liver oil is actually loaded with vitamin D.

    "Old-fashioned cod liver oil is concentrated with a whopping 1300 IU's of vitamin D per tablespoon and contains the antioxidant vitamin A as well omega-3s," said Dr. Dijamco.

    You can buy cod liver oil in liquid form as well as flavored gel capsules. However, don't confuse cod liver oil with regular omega-3 fish oil supplements - these may not have the same vitamin D content as cod liver oil.

    Though some foods are naturally high in vitamin D, there are plenty of grocery store items that have been given a vitamin D boost. These include both plant-based and animal products.

    "Fortified foods that are high in vitamin D include orange juice, milk, yogurt, soy milk, and other non-dairy milk alternatives. These beverages go through a fortification process where vitamin D is added to them," licensed dietitian and nutritionist Melissa Giovanni told INSIDER.

    And if you're looking for a quick hit of vitamin D and protein, cooking up an egg or two will give you between approximately 44 IUs of vitamin D.

    "Besides being a complete protein and providing several B-vitamins and minerals like selenium, eggs also contain a decent amount of vitamin D. Eggs are easily the most versatile and inexpensive vitamin D source," Ammeter said.

    Because vitamin D is actually a fat-soluble vitamin, the fatty acids and saturated fat in egg yolks help your body absorb the vitamin. This is also why it's a good idea to eat other sources of vitamin D with a side of fat like avocado, butter, or a plant-based oil.Certain people should consider taking a vitamin D supplement

    Depending on where you live in the world and what kind of lifestyle you lead, you may be at greater risk of vitamin D deficiency.

    "A daily supplement might be needed for those that don't get enough vitamin D such as older adults who are housebound, people with dark skins, pregnant and breastfeeding women and those with certain medical conditions including liver disease, cystic fibrosis, celiac disease and Crohn's disease," Louise Payne, registered nutritionist with Spoon Guru, told INSIDER.

    Additionally, anyone who wears clothing that covers most of their skin when outdoors may not be getting enough sun exposure to make their own vitamin D and should consider taking a supplement.

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  • 30/01/2019 - George Morris physio Wigan 0 Comments
    Why Am I So Dizzy?

    George Morris physio Wigan


    Why Am I So Dizzy?

    There are common reasons why you may find yourself feeling dizzy, from a rough day on a boat to twirling around one too many times. But if you can’t pinpoint why you’re feeling off balance, there could be another trigger you might not have thought of.

    Feeling a little lightheaded can be a result of an underlying medical condition or things like not drinking enough water. It could also be age-related. Below are some reasons why you may be feeling like the room is spinning, plus what you can do about them:

    You stood up too fast

    When you get up too quickly from a sitting or lying position and your blood doesn’t travel as quickly up to your head, you may experience a head-rush feeling. “Medically, this is known as ‘orthostatic hypotension,’ where there is a drastic drop in blood pressure when you stand up,” said Dr. Sherry Ross, an OB/GYN and women’s health expert at Providence St. John’s Health Center in Santa Monica, California.

    She noted that this typically isn’t too much of a cause for concern. “Our body has a way of regulating this from happening as long as you are medically healthy and well hydrated.”

    You have an inner ear problem

    According to Dr. Ilan Danan, a sports neurologist at Kerlan-Jobe Center for Sports Neurology and pain medicine specialist at Cedars-Sinai Kerlan-Jobe Institute in Los Angeles, a common cause of vertigo is an issue called benign paroxysmal positional vertigo, or BPPV.

    “BPPV is caused by a temporary malfunctioning of the inner ear canals resulting in severe dizziness and rapid involuntary movements of the eyes, known as nystagmus,’’ he said.

    Katharine Miao, medical director of urgent care center CityMD, said patients with this condition usually report a sudden onset of “the room spinning around them” as they are getting out of bed. “This type of vertigo is due to an inner ear imbalance, and patients frequently report feeling it worsen with motion,” she said, adding that symptoms usually resolve on their own within a few days, but the condition can be treated with medication if necessary.

    Additional causes for vertigo include inner ear disorders such as Meniere’s disease (symptoms include loss of hearing, ringing in the ear, recurring vertigo and a feeling of fullness in the ear); labyrinthitis or vestibular neuritis (symptoms include severe dizziness, nausea, vomiting, and impaired concentration and vision); as well as issues like concussions or migraines.

    As a general rule of thumb, “if dizziness is worse with head movements, then it causes me to be concerned about symptoms from inner ear disease,” said Dr. Clifford Segil, a neurologist in private practice in Santa Monica.

    You have a migraine

    Dr. Constantine W. Palaskas, an otolaryngologist at Seattle’s Swedish Neuroscience Institute, said that an atypical migraine may very well be to blame for a dizzy spell. “A migraine is a very common disorder, and while usually characterized by headaches, a large number of migraine sufferers may find themselves battling migraine-associated vertigo,” he said.

    Palaskas noted that vertigo associated with a migraine can last from hours to days. “Clues are sensitivity to stimuli, such as bright lights or sounds, during an episode and a personal or family history of migraine,” he said.

    You have low blood sugar

    “You could have low blood sugar if you haven’t been eating,” Palaskas said, adding that this issue can lead to dizziness. Try getting some nutrients in your system as soon as you can. “If this takes care of the problem and it doesn’t recur, that was the likely culprit. If not, or you have other symptoms, such as chest pain, definitely call your doctor,” he said.

    Additional symptoms of low blood sugar ― also called hypoglycemia ― may include irritability, hunger, feeling cold, sweating, nervousness and a rapid heartbeat. To ward it off, experts suggest eating balanced meals that contain protein and carbohydrates, as well as not skipping meals and packing snacks to fuel you while on the go.

    Your blood pressure is low

    When your blood pressure drops very low, it may cause you to feel dizzy or lightheaded, said Dr. Tania Elliott, an internist and associate attending at New York University Langone Health.

    Dr. Richard Wright, a cardiologist at Providence St. John’s in Santa Monica, said that “blood pressure is measured with the ‘systolic,’ or upper number ― i.e., the ‘120’ in ’120 over 80’ ― and the ‘diastolic,’ or lower number, the ‘80’ in this example.”

    He added that the most common reason that a person may become dizzy or faint is that their systolic blood pressure is temporarily too low to allow adequate blood flow to the brain. “This usually occurs when the systolic pressure is less than 80,” he said.

    It could be your medication

    According to Elliott, certain medications ― particularly antidepressants and other psychiatric medications, sleep medications, blood pressure medications, muscle relaxants and pain relievers ― can all lead to dizziness. Check the label, chat with your doctor or look into other reliable medical sources to figure out if that could be the cause.

    You’re older

    Your age may be to blame. “Imbalance is really common in the elderly due to decline of vision, [as well as the] ear and brain,” said Dr. Anil K. Lalwani, an otolaryngologist in New York and chair of the council of scientific trustees with the Hearing Health Foundation. Older adults are more likely to take medications that may cause dizziness as well.

    You’re dehydrated

    Lacking H₂O can be a huge culprit of dizziness. When your body doesn’t get enough water, “the volume of your blood goes down, lowering your blood pressure and keeping your brain from getting enough blood, causing lightheadedness,” according to Harvard Health.

    Ross said conditions like severe diarrhea, vomiting, excessive sweating and electrolyte imbalance can cause a significant loss of body fluids, which can be a catalyst for a dizzy spell. “Diuretics, blood pressure medication, marijuana and other mind-altering drugs are other causes of this phenomenon,” she added.

    You have an iron deficiency

    Insufficient levels of iron are often linked to anemia, a condition that can cause an array of symptoms, such as dizziness and fatigue, Palaskas said. Your doctor can do a blood test to check the level of iron in your body.

    A lack of iron can be treated by taking an iron supplement, but be sure to ask your doctor first. You can also boost your intake by incorporating foods such as kidney beans, spinach, Swiss chard, lentils, edamame, oats, quinoa and oysters into your diet.

    You’re under the weather

    “All infections, even the common cold and flu, can ... cause of dizziness in all age groups, but even more so in the elderly,” Miao said.

    She added that when your body gets attacked, it automatically triggers a response from your immune system, which can give you a multitude of symptoms. “Other than dizziness, people frequently have headaches, fevers, weakness and chills.”

    Miao noted that the majority of the time, these types of infections are viral in nature, but sometimes it’s difficult to distinguish them from bacterial infections. “If you are unsure, please see your doctor for further evaluation,” she said.

    This one is obvious but still worth mentioning. Riding a roller coaster, traveling as a passenger in a car or spinning in circles with your toddler can all lead to an array of symptoms. Research shows that symptoms of motion sickness include dizziness, nausea, vomiting, headache and pallor.

    If feeling dizzy is not a recurring problem, then it’s typically not a cause for concern, said Dr. Kim Langdon, medical adviser at Medzino, a European online doctor and pharmacy company. To combat a one-off dizzy spell, Langdon suggested “lying down until it passes, stopping any fast movement, resting and drinking lots of water, as well as avoiding tobacco, coffee and ... drugs and alcohol until it calms down.”

    But if the condition worsens or becomes more frequent, Langdon suggested making an appointment with your family physician. And if your dizziness is accompanied by a fever, headache, chest pain, palpitations, shortness of breath, abdominal pain, nausea and/or vomiting, immediately seek medical treatment, Miao said.

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  • 29/01/2019 - George Morris physio Wigan 0 Comments
    The 7 telltale signs of omega-3 deficiency to look out for

    George Morris physio Wigan


    The 7 telltale signs of omega-3 deficiency to look out for

    Omega-3 fatty acids are healthy fats we get through our diet that come with a number of essential health benefits for the mind and body.

    If you don't get enough of these key fatty acids in your diet, it can lead to various health concerns including poor sleep, dry skin conditions, and even an increased risk of heart disease.

    Don't panic! In most cases, deficiencies can easily be rectified by making simple changes to your diet and lifestyle. Nutritionist Amy Morris from Water for Health shares the seven most common signs that you may be lacking in omega-3:

    1. Dry skin

    One of the secrets to youthful and hydrated skin is omega-3 fats, which can be found naturally in the cell wall structure. But the more deficient you are, the drier your skin will be. Omega-3 also helps the skin to absorb healthy nutrients and expel waste products that are harmful, resulting in healthy looking, glowing skin.

    2. Lifeless hair

    The same omega-3s found in the cells of your skin can also be found in hair follicles, making it an important nutrient for lustrous, glossy hair. Omega-3 fats nourish the hair, support hair thickening and also reduce scalp inflammation that can lead to hair loss.

    If you are vegetarian or vegan and think you might be deficient in omega-3, eat plenty of nuts and seeds, vegetable oils, beans, soy products and leafy green vegetables, and consider taking an omega-3 supplement.

    3. Brittle nails

    Soft, peeling and brittle nails are all outward signs something in your body isn't right. It could be an omega-3 deficiency. Many studies have shown that omega-3s from animal sources, such as fish oils are easier for the body to absorb versus plant based ones, so incorporate oily fish into your diet if you can.

    4. Insomnia

    A study from the University of Oxford found that people with higher levels of omega-3 experienced better quality sleep. However, I always advise people to take omega-3 supplements in the morning, and not at night, as they can keep you awake if taken too close to bedtime!

    5. Poor concentration

    If you don't eat a lot of oily fish, or take omega-3 supplements, there's good chance you may experience poor concentration. Many people have experienced significant improvements in their concentration by simply ensuring they get a daily dose of omega-3. I'd advise taking a high quality omega-3 supplement such as Active Mind which combines omega-3 with vitamin B.

    6. Fatigue

    Regular fatigue can have many causes, but there is no doubt that a deficiency in omega-3 could be one of them. According to the University of Maryland Medical Centre, fatigue is a common symptom of an underlying omega-3 deficiency, and so boosting your diet with fatty oils could help to increase your energy levels.

    7. Joint pain

    Omega-3 fatty acids derived from fish oils are powerful anti-inflammatory agents - this is what makes them so important for people living with joint pain. Making sure you get enough omega-3 might stop the process that destroys tissues and joints, which causes the initial inflammation.

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  • 28/01/2019 - George Morris Physio Wigan 0 Comments
    Arthritis: Add these five spices to your cooking to treat joint pain

    George Morris Physio Wigan

    Arthritis: Add these five spices to your cooking to treat joint pain

    ARTHRITIS has no cure, but pain and symptoms associated with the joint condition can be improved by making certain dietary changes. The following five spices contain antioxidant and anti-inflammatory properties to help relieve arthritis.

    Arthritis affects over 10 million people in the UK. The most common types are rheumatoid arthritis and osteoarthritis. Symptoms of all types of arthritis include pain, stiffness and inflammation of the joints. While the condition is lifelong and has no direct cure, symptoms can be relieved by including certain antioxidants and anti-inflammatories into your diet. The Arthritis Foundation recommends adding the following five spices to your cooking to help ease pain and inflammation associated with the condition.

    Garlic

    Garlic contains diallyl disulfide, an anti-inflammatory compound that limits the effects of pro-inflammatory cytokines.

    Thanks to this, garlic can help fight the pain, inflammation and cartilage damage of arthritis.

    Opt for fresh garlic from the produce section because preservatives may be added to bottled garlic and processing may decrease some of its strength.

    Turmeric

    Several human trials have shown an anti-inflammatory benefit, which can translate to reduced joint pain and swelling.

    Turmeric is most effective in combination with black pepper, which helps the body absorb it better, according to the arthritis expert.

    Ginger

    Ginger contains two chemicals - gingerol and shogaol - that block inflammation pathways in the body. It’s best to use ginger in its fresh form.

    Cinnamon

    Cinnamon contains cinnamaldehyde and cinnamic acid, both of which have antioxidant properties that help inhibit cell damage caused by free radicals.

    Used in combination with other foods and spices, it may offer a cumulative anti-inflammatory effect over the course of the day.

    Cayenne

    Chilli peppers contain natural compounds called capsaicinoids, which have anti-inflammatory properties.

    “When you have arthritis, your joints and sometimes other parts of your body become inflamed, and many spices inhibit certain inflammatory pathways in the body,” said the Arthritis Foundation.

    “And although a dash of cinnamon on your oatmeal is somewhat infinitesimal, spices can pack a significant punch when you consume a number of them throughout the day.”

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  • 25/01/2019 - George morris physiotherapy 0 Comments
    Can botox help migraines

    George morris physiotherapy- Can botox help migraines

    Surgeon Gabriel Weston suffers from migraines – along with about 8 million other people in the UK. They are a complex and not fully-understood phenomenon – but recently a new treatment for them has been discovered by chance, which not only offers hope for thousands of sufferers, but also sheds more light on what causes migraines in the first place.

    There is a genetic component to migraines, and people who have the genetic predisposition to them can suffer sensitive periods, when migraines are more likely.

    Most people think of migraines as being headaches triggered by certain foods, drinks or lights and sounds. Migraines are far more than just headaches, though – they can cause a whole range of unusual sensory experiences for sufferers, and it seems that these are caused by too many sensory experiences – such a strong flavours, bright lights or loud noises – overloading the sensory system during a sensitive period.
    For years migraines were just treated with drugs, but then, by chance, people having botox (Botulinum toxin) injections for cosmetic purposes reported that it seemed to affect their migraines too. Research trials then confirmed it – botox can help reduce chronic migraines. Sufferers have to have 31 botox injections, which will hopefully give them some benefit within days or weeks.
    It’s not entirely clear yet exactly how this works. Botox stops nerves from carrying information – in cosmetic treatment it stops nerves sending information to the facial muscles, minimising facial expressions such as frowning. It now seems that it may also be stopping nerves sending information TO the brain, and it seems that sensory information from the skin and muscles in the face, neck and scalp can be important in causing migraines. Stop these, and you help decrease the chances of triggering one. This new discovery is now helping researchers understand what causes migraines in the first place.
    Botox was approved as a treatment for migraines on the NHS in 2012.

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  • 24/01/2019 - George Morris physio Wigan 0 Comments
    Back pain: Four exercise tips to help combat pain in back and lower back pain in winter.

    George Morris physio Wigan


    Back pain:

    Four exercise tips to help combat pain in back and lower back pain in winter.

    BACK PAIN can be worse in winter when the weather turns colder and people are less inclined to get out and exercise. Try these four expert tips to help improve pain in the back during the winter months.

    Most people will experience a form of back pain at some point in their lives.

    While it may be short-lived for some, for others back pain can be chronic and have a debilitating effect on quality of life.

    During the winter, back pain can seem worse as the body is exposed to colder weather and it’s harder to muster up the motivation to exercise.

    “In cold weather you may stay in more and be less active, which reduces circulation and can make joints and muscles feel stiffer,” said LloydsPharmacy pharmacist Anshu Bhimbat.

    Keeping active is therefore essential in order to improve a painful back. Bhimbat provides four tips on how to stay mobile and combat back pain in winter.

    Start gentle with yoga

    Yoga focuses on strength, flexibility and breathing and has been found to be particularly effective in alleviating back pain, explains Bhimbat.

    Exercises such as the bridge and downward dog are great for stretching out the spine and improving flexibility.

    Walk daily

    A simple walk a day will help keep muscles mobile. It can be useful to set targets and gradually increase the amount you walk every day.

    Try low-impact exercise

    Low impact exercises can help ease pain and keep the body mobile, while not causing too much strain on the joints - avoiding sprains and strains.

    These exercises can be especially beneficial for those experiencing lower back pain caused by poor posture.

    Enlist some support

    “If you don’t know where to start when it comes to managing your pain and staying moving, you should enlists some support,” said Bhimbat.

    You could try a personal trainer or physio who specialises in supporting those with pain, or pop into your local pharmacy.

    Exercise in any form can also support mood and wellbeing, and a positive mood can also help alleviate pain, according to Bhimbat.

    “The nervous system interprets moods, emotions and how we experience pain, meaning that there can be a strong relationship between sensations of pain and mood.”

    “Experiencing pain can negatively affect your mood. However, it is important for patients to understand that on the other hand mood can impact your interpretation of pain.”

    “Staying active when experiencing pain can involve anything from walking to the shops rather than taking the car, gentle yoga to help build strength and flexibility or a low impact endurance exercise such as swimming,” said Bhimbat.

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  • 23/01/2019 - George Morris physio Wigan 0 Comments
    Say goodbye to plantar fasciitis heel pain for good

    George Morris physio Wigan


    Say goodbye to plantar fasciitis heel pain for good

    Plagued by plantar fasciitis? Heel pain is extremely common, but that doesn't make it any less debilitating.

    We speak to We speak to Mr Chandrashekar, Consultant Foot and Ankle Surgeon at London Sports Orthopaedics and London Bridge Hospital (part of HCA Healthcare UK), about how to overcome plantar fasciitis foot and heel pain.

    What is plantar fasciitis?

    Plantar fasciitis is caused by inflammation at the attachment of the plantar fascia (the band of thick tissue running from the toes to the heel bone), and is a very common cause of heel pain.

    Typical plantar fasciitis symptoms include:

    ✔️ Plantar fasciitis causes pain in the bottom of your foot towards the inside point of your heel.

    ✔️ It hurts to put your foot flat on the ground, especially first thing in the morning when you first get up and take your first few steps.

    ✔️ It can make you limp and walk on the ball of your foot.

    ✔️ You find that with continuous periods of standing or walking your foot starts to ache and you start putting more pressure on the outside border of your foot.

    ✔️ Your regular shoes or running shoes may start to show wear on the outside aspect the sole.

    ✔️ The severity of this condition can range from mild discomfort to constant severe pain, and regular limping and a super-sensitive heel.

    Who is at risk of plantar fasciitis?

    In my practice, I am seeing a lot more patients being referred with this condition in and around the London area, both privately and in the NHS. This condition can affect the young although it seems to affect older people more.

    While the scientific literature estimates that around 7 to 10 per cent of the population may at some stage suffer some degree of plantar fasciitis, in my day-to-day practice this figure seems like an underestimation and as if it is just the tip of the iceberg.

    Plantar fasciitis risk factors include:

    ➡️ Being middle-aged or overweight (or both).

    ➡️ People with common foot problems, like flat feet or high arches, or tight Achilles’ tendons or calves, are more prone to develop plantar fasciitis.

    ➡️ Wearing ill-fitting shoes, or those with thin soles, or no support, can make you more susceptible, as can excessive running or standing.

    How does plantar fasciitis pain start?

    We commonly hear patients tell us stories such as “Doc, a few months ago I was out on a city tour / did some serious walking and standing on my feet, which I thought was not really strenuous. The next day I felt like someone has ‘kicked’ me on my heel and I felt a deep bruise, and I started limping”.

    This is usually related to the fact that the plantar fascia attachment to the heel was not accustomed to the ‘out of routine’ or excessive activity that was undertaken prior to the onset of the symptoms.

    This can be put down to the fact that this area was not ready to a sudden amount of tensile loading or, in plain speech, stretching. Undue stress at the site where the plantar fascia attaches to the heel bone can lead to inflammation, and hence the area becomes sensitive (ie painful) to pressure and load that it was otherwise previously fine with. This tends to spiral down and lead to increasing symptoms over the course of the following few weeks or months.

    Can fit people get plantar fasciitis?

    The answer is: there’s a good chance that you may not, but your fitness routine does not make you immune.

    A common trend that is seen is that plantar fasciitis often arises in patients who have pre-existing issues with their lower limb musculature, including calf tightness, mechanical alignment problems or arch abnormalities.

    How do you diagnose plantar fasciitis?

    The diagnosis is mostly clinical. As most clinicians do, with a detailed history and having listened to your story we will most likely have narrowed down the list of potential diagnoses. We may still order some investigations, and these can include weight-bearing X-rays of your feet.

    More often than not, your X-rays may show a bony spur at the heel, which can be labelled as the cause of your symptoms: but we now know that the spur may well just simply be inconsequential.

    Ultrasound scan is a more reliable investigation, both for confirming the diagnosis and for planning potential management.

    How do you treat plantar fasciitis?

    There are different ways to approach this problem. Most of the roads lead to ROM! ‘Range of motion’ exercises, regular stretches of the calf and exercising appropriately is definitely the way to go.

    Physios and therapists swear by eccentric stretches of the calf muscles, and this allows the attachment point of the plantar fascia to the heel to feel less under tension with the day-to-day stresses of walking and running, and it can help calm the inflammation over a period of time.

    If your heel pain is due to sudden unaccustomed increased loading or a spike in your gym / running / sport schedule, then gait analysis and gait re-training can be very useful.

    When in the acute phase of pain, taking the pressure of the affected heel with supports and heel cushions or orthoses can work, while continuing with passive stretching exercises, rather than loaded stretching.

    Another option is to wear night splints for a few weeks or even months in bed, which keep your foot stretched so that the early morning pain when placing the foot flat on the ground is reduced.

    What are the best shoes for plantar fasciitis?

    Chandrashekar recommends looking for shoes with the following characteristics:

    ✔️ Shoes that support your natural arches better.

    ✔️ Footwear that provide a sturdy base to walk or run on are usually the best.

    ✔️ Some patients feel that using shoes with moderate heels actually helps them.

    The following footwear choices fit the bill.

    Can shockwave therapy help?

    There are some cases where the pain from plantar fasciitis may persist, despite following all of the above advice and treatments. In this situation, plantar fasciitis can be treated with Shockwave Therapy.

    This involves 3 to 4 weekly sessions of applying pulsed energy waves to the area of maximal pain at the heel, for a period of a few minutes each time, depending on the patient’s tolerance levels.

    It is a NICE recommended technique, which breaks down injured tissues or painful inflamed tissues and that helps stimulate better healing. With Shockwave Therapy one can expect a 70 to 80 per cent improvement in symptoms.

    How about injections or surgery?

    Other invasive methods include cortisone / steroid injection under ultrasound guidance, as a one-off method, or puncturing the inflamed area of attachment of the plantar fascia with a needle, in a procedure called ‘Dry Needling’. Dry Needling is mostly used just for very stubborn cases that have failed to resolve with the less invasive methods of treatment.

    Overall, in patients who take the exercise routine and stretching program seriously, and who are motivated to do things by the book, one can expect complete resolution or cure of the symptoms of plantar fasciitis in all but a very few resistant cases.

    In those with poor limb alignment or tight calf musculature, despite stretches, surgery may potentially be considered: not so much to the plantar fascia, but actually further up the limb, for example with calf releases, although thankfully this is rare.

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  • 20/01/2019 - George Morris physio Wigan 0 Comments
    Lower back pain:

    George Morris physio Wigan


    Lower back pain:

    The exercise you can do at home daily to relieve painful symptoms

    LOWER back pain is very common problem. In the meantime, to help ease painful symptoms, try doing the following exercise daily at home.

    Lower back pain usually isn’t the sign of anything serious and can be the result of a sprain or strain. If the pain doesn’t diminish within a few weeks however, visit your GP or physio who can examine you and advise on the best treatment. If your back pain isn’t caused by anything serious then keeping active is key. It can be an effective way of relieving the pain and prevent it from coming back.

    But certain physical activities can prove more painful than others when you have back pain, so experts recommend doing particular exercises to offer relief.

    One that Bupa recommends is called the ‘cat stretch’, which can easily be done at home, and should be repeated five to 10 times daily.

    How to do a cat stretch

    1. Support yourself on all fours. Make sure your back is straight and your head is in one with your body.

    2. Arch your back upward.

    3. Let your spine arch downward.

    There are also exercises you can do out of the home - a relatively simple activity everyone can do to ease back pain flare-ups is swimming.

    But why does plunging into the water provide an instant sense of relief, and why is it recommended for back pain patients?

    Dr Bogedain said: “It simply comes down to the fact that movement is good for back pain and that water, thanks to its buoyancy and weightlessness, allows you to perform light resistance and cardiovascular training with very little impact on the spine.

    “While you’re pulling your body through the cool water a wide range of muscles, including your core, back and legs, are strengthened. Aside from building beautiful long lean muscles, the resistance training increases spine stability which helps to manage back pain.”

    Dr Bogedain also said that swimming is a great cardiovascular workout. So in addition to the usual benefits cardio training, a good workout will enable your body to send more oxygen to sore back muscles, providing temporary relief.

    He added: “Finally, thanks to the lightness your body experiences in water, you move more slowly and in different ways – and you’re more likely to twist into positions that will loosen up the joints muscles which contribute to back pain, when you’re swimming.”

    In rare circumstances back pain may be the sign of a more serious condition.

    According to the NHS, there are nine instances where you should contact your GP or call the NHS on 111 immediately. These are if you have back pain and:

    Numbness or tingling around your genitals or buttocks

    Difficulty peeing

    Loss of bladder or bowel control

    Chest pain

    A high temperature (fever) of 38C or above

    Unexplained weight loss

    A swelling or a deformity in your back

    It doesn’t improve after resting or is worse at night

    It started after a serious accident, such as after a car accident

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  • 16/01/2019 - ​George Morris physio Wigan 0 Comments
    Best supplements for arthritis: Reduce arthritis pain with these natural supplements

    George Morris physio Wigan


    Best supplements for arthritis: Reduce arthritis pain with these natural supplements

    BEST SUPPLEMENTS for arthritis: Arthritis affects around 10 million people in the UK. There is no direct cure, but pain can be treated with anti-inflammatory remedies. Try these natural supplements to relieve arthritis symptoms.

    Arthritis is a common condition causing pain, inflammation and stiffness to the joints. The two most common types of arthritis are osteoarthritis - which affects around nine million people in the UK - and rheumatoid arthritis. There is no direct cure for the condition, but certain foods and supplements with anti-inflammatory properties can help improve symptoms. The Arthritis Foundation recommends the following natural supplements to treat pain and inflammation associated with arthritis.

    Turmeric

    Turmeric contains a chemical called curcumin, which can reduce pain and swelling by blocking inflammatory cytokines and enzymes.

    According to the Arthritis Foundation, a clinical trial using a turmeric supplement in 2010 showed long-term improvement in pain and function in patients with osteoarthritis of the knee,

    A small study in 2012 using a curcumin product also showed more reduced joint pain and swelling in patients with active rheumatoid arthritis, when compared to diclofenac sodium.

    Avocado-soybean unsaponifiables

    ASU blocks pro-inflammatory chemicals, prevents deterioration of the synovial cells which line joints, and may help regenerate normal connective tissue.

    A large three-year study published in 2013 showed ASU “significantly” reduced progression of hip osteoarthritis compared with placebo.

    A 2008 meta-analysis found ASU improved symptoms of hip and knee osteoarthritis and either reduced or eliminated the need for use of non-steroidal anti-inflammatory drugs.

    Fish oil

    The omega-3 found in fish oil blocks certain inflammatory compunds and is converted by the body into powerful anti-inflammatory chemicals, called resolvins.

    A 2010 meta-analysis found fish oil significantly decreased joint tenderness and stiffness in patients with rheumatoid arthritis and reduced or eliminated NSAID use.

    Ginger

    Ginger has been shown to have anti-inflammatory properties similar to ibuprofen and COX-2 inhibitors.

    In a 2012 study, a specialised ginger extract reduced inflammatory reactions in rheumatoid arthritis as effectively as steroids did.

    Earlier studies showed taking a certain extract four times daily reduced osteoarthritis pain in the knee after three months of treatment, and another taken twice daily worked about as well as ibuprofen taken three times daily for hip and knee osteoarthritis pain.

    “Talk to your doctor before taking a supplement so you understand the potential side effects and interactions with your medication,” said the Arthritis Foundation.

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  • 14/01/2019 - George Morris physio Wigan 0 Comments
    Arthritis: Best THREE types of exercise to relieve knee arthritis pain and symptoms

    George Morris physio Wigan

    Arthritis: Best THREE types of exercise to relieve knee arthritis pain and symptoms

    ARTHRITIS can be a painful and uncomfortable condition to live with, but symptoms can be eased by taking regular exercise to strengthen the affected joints. These three types of exercise can help soothe knee pain.

    Arthritis is a common condition causing pain, stiffness and inflammation to the joints. It affects more than 10 million people in the UK, almost nine million of which suffer from osteoarthritis. Osteoarthritis can affect any joint, but most commonly affects the hands, spine, hips and knees. While there is no direct cure for arthritis, symptoms can be improved by getting regular exercise to strengthen and increase flexibility of the affected joints.

    “It’s very important to be active and to keep your joints moving if you have osteoarthritis of the knee,” said Versus Arthritis.

    Exercise not only helps keeps the muscles strong, which will reduce pain, stiffness and swelling, but also helps the knees to maintain a normal range of movement.

    In addition, keeping active helps you to maintain a healthy weight, which places less pressure on the knees.

    “You may worry that being active will make the pain in your knee or the arthritis itself worse. In fact, the right exercise for you will improve your symptoms and strengthen your knee,” said Versus Arthritis.

    “Not doing enough physical activity will make your knees more painful and stiff.”

    Swimming

    Swimming improves strength, stamina and flexibility. As the body is supported by water, this reduces strain on the joints.

    Water aerobics is a good alternative to swimming, as is hydrotherapy. Hydrotherapy is a form of exercise in warm water under the supervision of a physiotherapist.

    Cycling

    Cycling is a great exercise for strengthening leg muscles, which is important to support and protect the knees.

    Start gently and gradually increase the amount of cycling you do. If your knees start to hurt, consider trying a different exercise first.

    You could try using a cycling machine at the gym first to get used to it. Brisk walking is a good alternative to cycling.

    Yoga and pilates

    Yoga and pilates can be done at home, or at classes at the gym, and are great for knee arthritis.

    You could also try doing simple exercises at home, such as step-ups on the bottom step of a staircase.

    Another simple exercise to do at home could be standing up from a chair and sitting back down repeatedly, without using your arms.

    Start with a number you can do easily, and do two or three sets a day. Try to increase the number you do every few days.


    ARTHRITIS can be a painful and uncomfortable condition to live with, but symptoms can be eased by taking regular exercise to strengthen the affected joints. These three types of exercise can help soothe knee pain.

    Arthritis is a common condition causing pain, stiffness and inflammation to the joints. It affects more than 10 million people in the UK, almost nine million of which suffer from osteoarthritis. Osteoarthritis can affect any joint, but most commonly affects the hands, spine, hips and knees. While there is no direct cure for arthritis, symptoms can be improved by getting regular exercise to strengthen and increase flexibility of the affected joints.

    “It’s very important to be active and to keep your joints moving if you have osteoarthritis of the knee,” said Versus Arthritis.

    Exercise not only helps keeps the muscles strong, which will reduce pain, stiffness and swelling, but also helps the knees to maintain a normal range of movement.

    In addition, keeping active helps you to maintain a healthy weight, which places less pressure on the knees.

    “You may worry that being active will make the pain in your knee or the arthritis itself worse. In fact, the right exercise for you will improve your symptoms and strengthen your knee,” said Versus Arthritis.

    “Not doing enough physical activity will make your knees more painful and stiff.”

    Swimming

    Swimming improves strength, stamina and flexibility. As the body is supported by water, this reduces strain on the joints.

    Water aerobics is a good alternative to swimming, as is hydrotherapy. Hydrotherapy is a form of exercise in warm water under the supervision of a physiotherapist.

    Cycling

    Cycling is a great exercise for strengthening leg muscles, which is important to support and protect the knees.

    Start gently and gradually increase the amount of cycling you do. If your knees start to hurt, consider trying a different exercise first.

    You could try using a cycling machine at the gym first to get used to it. Brisk walking is a good alternative to cycling.

    Yoga and pilates

    Yoga and pilates can be done at home, or at classes at the gym, and are great for knee arthritis.

    You could also try doing simple exercises at home, such as step-ups on the bottom step of a staircase.

    Another simple exercise to do at home could be standing up from a chair and sitting back down repeatedly, without using your arms.

    Start with a number you can do easily, and do two or three sets a day. Try to increase the number you do every few days.

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  • 13/01/2019 - George Morris physio Wigan 0 Comments
    Vitamin D deficiency symptoms: Pain when you press this part of your body could be warning

    George Morris physio Wigan


    Vitamin D deficiency symptoms: Pain when you press this part of your body could be warning

    VITAMIN D deficiency is more likely during the winter months when the sun is in short supply, but if symptoms of the condition are ignored, health complications can occur. So what symptoms should you look out for? If you feel pain when you press a certain part of the body it could mean you need to seek out treatment.

    Vitamin D deficiency is more likely during this time of year because of shorter daylight hours and lower levels of UV from the sun - the main source of the vitamin. Nicknamed the ‘sunshine’ vitamin, it plays an important role in the body regulating the amount of calcium and phosphate it has to keep bones, teeth and muscles strong. Some of the more widely recognised symptoms of the condition include constipation, muscle weakness and increased susceptibility to infection.

    But another sign of vitamin D deficiency to note is if you feel pain when you press your breastbone - also referred to a the sternum - which is located in the middle of your chest, according to Karen Langston, a spokesperson for the National Association of Nutrition Professionals.

    Speaking to Arthritis Foundation she added: “The biggest concern [of vitamin D deficiency] is osteomalacia, or the softening of the bones.

    “In children, it’s called rickets. It also can cause brittle bones, weak muscles.

    “Other symptoms are fractures of the hip and pelvis, bone pain and tenderness, tooth decay and hearing loss because the bones in the ear become soft.”

    If you suspect you have symptoms of a vitamin D deficiency you should go see your GP who can discuss treatment options.

    While the best source of the vitamin is from sunlight, it can also be gained by eating certain foods.

    The Association of UK Dieticians recommends nine foods to eat to help your body get vitamin D.

    Oily fish - this includes salmon, sardines, pilchards, trout, herring and kippers. Eels also contain reasonable amounts of vitamin D.

    Cod liver oil contains a lot of vitamin D, but pregnant women are advised against taking it.

    Egg yolk, meat, offal and milk contain small amounts but the levels can vary during the different seasons.

    Margarine, some breakfast cereals and some yoghurts have added or are ‘fortified’ with vitamin D.

    The dietitian trade union advises: “All adults and children over the age of one should consider taking a daily supplement containing 10 micrograms of vitamin D especially during autumn and winter.

    “Those in the risk groups, as above, should consider taking a supplement containing 10 micrograms of vitamin D all year round.

    “All babies under one year should be given a daily supplement of 8.5 to 10 micrograms unless they have more than 500mls of fortified formula milk.”

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  • 13/01/2019 - George Morris physio Wigan 0 Comments
    6 things to consider before buying a new pillow

    George Morris physio Wigan


    6 things to consider before buying a new pillow

    1. The correct alignment

    "A good pillow should hold your head in correct alignment – that is, in the same relation to your shoulders and spine as if you were standing upright with the correct posture," The Sleep Council say.

    "If your neck and shoulders don’t get sufficient support, or are propped at an angle that causes twisting, craning, or crunching, this puts your spine and body out of alignment, leading to strain and discomfort in your neck, shoulders, and back, as well as sleeplessness."

    Your Mattress

    "As with your mattress, comfort and support are both important in selecting the right pillow. The best pillow for you is one that feels comfortable to rest your head on, and supports your head, neck, and shoulders and matches your mattress," say The Sleep Council.

    3. Trying before you buy

    "As with shopping for a new bed, you should try out different types of pillows before making your final decision," say The Sleep Council.

    "If possible you should try out the pillow (or pillows) on a bed similar in feel to your own bed, where you can lie down on your side. Ask someone to check if your neck and upper back are in a straight line. The pillows should be tucked well into the neck and shoulder to support the head fully."

    4. How you sleep

    "Remember, it’s fine to sleep on your back or sides but if possible avoid sleeping on your tummy, which puts a lot of strain on your neck as it is permanently twisted throughout the night," The Sleep Council say.

    "It is a matter of personal choice whether you prefer to achieve the correct head and neck support with one or more pillows – but they should be able to retain their shape and give you constant support throughout the night."

    5. Which size is right for you

    "Pillow dimensions can vary too – although the standard size is between 71-74cm x 46-48cm (28-29in x 18-19in). You may prefer the square, continental style pillow, 65 x 65cm (26in square)," The Sleep Council say.

    when to replace your pillows "Because pillows affect your sleeping posture and lie next to your skin and your nostrils, it is a good idea to invest in quality pillows and replace them at least every two or three years for a healthy sleeping environment," say The Sleep Council.

    "When they have lost their ‘loft’ (height) and become lumpy, discoloured or misshapen they are definitely ready for replacement. Remember, an old, unwashed pillow could also contain as much as 10% of its weight in skin scale mould, dead and living dust mites and their allergen laden droppings!"

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  • 18/12/2018 0 Comments
    George Morris physio Wigan 10 subtle signs you have a vitamin deficiency

    George Morris physio Wigan

    10 subtle signs you have a vitamin deficiency

    You may experience fatigue if you are deficient in iron, vitamin B12, and vitamin D.

    "While this symptom is very broad and could be caused by a wide variety of factors, a nutrient deficiency could be playing into it as well," said registered dietitian Autumn Ehsaei, MS, RDN. Common nutrient deficiencies associated with fatigue include iron, vitamin B12, vitamin D, and omega-3 fatty acids.

    You may experience muscle cramping if you are deficient in magnesium.

    According to WebMD, a long-term magnesium deficiency can cause nausea, muscle spasms, bone weakness, and muscle cramps.

    Many people do not consume the recommended amount (4700 milligrams) of potassium in their diets daily, said Ehsaei. Fortunately, there are a variety of tests that can determine if your magnesium levels are too low or too high.

    You may experience slow wound healing, bleeding, or swollen gums if you are deficient in vitamin C.

    "Vitamin C plays a vital role in the ability of the body to heal from any kind of wound," Ehsaei told INSIDER. A deficiency of vitamin C is fairly rare today, but it is higher in those who smoke, as smoking can greatly decrease your ability to absorb this vitamin.

    Poor or worsening night vision may be credited to a vitamin A deficiency.

    "Vitamin A is crucial to good eyesight, so if you notice your night vision worsening, talk to your doctor and consider eating foods high in beta-carotene - think orange-red fruits and vegetables," Ehsaei told INSIDER.

    Foods like carrots, cantaloupe, and tomatoes are decent sources of vitamin A.

    Acne may be credited to a zinc deficiency.

    "Acne is an inflammatory condition that can be related to hormonal imbalances," board-certified nutritionist Sara Kahn, MS, CNS told INSIDER. It can also be a symptom of a need for zinc, which supports the immune system with its anti-inflammatory and antibacterial properties.

    Odd rashes and mouth ulcers may be the first sign of a vitamin deficiency.

    "True deficiencies will often show through odd rashes and sometimes small ulcers in the mouth," said Dr. Richard Honaker, MD, Chief Medical Officer of YourDoctors.Online.

    The rashes can also present themselves on your body.

    A white coating on the tongue may be credited to a vitamin B deficiency.

    Vitamin B helps regulate your nervous system and a deficiency of it can result in anemia or even depression. There are also physical symptoms that can present themselves.

    "A white coating on your tongue, along with occasionally inflamed taste buds, often suggests B vitamin deficiency," said Dr. Jacob Teitelbaum, MD, fibromyalgia expert, and creator of Vitality101.com.

    Vitamin D deficiencies can lead to bone pain.

    "Symptoms of vitamin D deficiency can be difficult to spot since they usually develop gradually over time," said registered dietitian Makayla Meixner, MS, RDN. She said some signs you may be vitamin D deficient include general weakness, muscle pain, and bone pain - particularly in the pelvis, lower back, and legs.

    Iron deficiency is the most common nutrient deficiency worldwide.

    "In the early stages of iron deficiency, you may experience fatigue, both physically and mentally," said Meixner. She also added that hair loss, pale skin, and a pale tongue are also some subtle symptoms of iron deficiency.

    Prolonged calcium deficiency can lead to osteoporosis, a disease characterized by porous and fragile bones.

    A long-term calcium deficiency can result in osteoporosis, Meixner told INSIDER. Many people, especially women, develop osteoporosis without showing any overt symptoms at all.

    According to University Health News, seizures, tooth decay, and chronic itching can also be signs you're calcium deficient.

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  • 10/12/2018 0 Comments
    ​George Morris physio Wigan Back pain warning - drink this TEA every morning to avoid waking up with backache

    George Morris physio Wigan


    Back pain warning - drink this TEA every morning to avoid waking up with backache

    BACK pain could be prevented by watching your diet, or by changing your sleep position. You could also lower your risk of lower back pain symptoms by drinking this tea every morning. It could even prevent backache, it’s been claimed.

    Back pain is a common condition that affects most people at some point in their lifetime, according to the NHS.

    It could be caused by sleeping in the wrong position, having bad posture, or even by having a minor injury.

    Green tea is one of the best drinks to avoid back pain, according to Orthopaedic Surgeon, Dr Branko Prpa.

    It’s a natural anti-inflammatory, and along with its other numerous health benefits, could prevent one of the key causes of back pain - inflammation, he said.

    “We can often help with surgical methods, but there are also other ways to reduce inflammation and fight back against chronic pain,” said Prpa.

    “For example, it might surprise you to learn that inflammatory foods exist.

    “Eating these can make your back pain worse, but fortunately there are also some foods that can help you feel better.

    “If you need your caffeine in the morning, opt for green tea occasionally.

    “In addition to the other health benefits it offers, it can be an important part of an anti-inflammatory diet.”

    Green tea also contains more antioxidants than a regular cup of black tea. Antioxidants protect the body against harmful diseases.

    It’s also claimed to boost weight loss diet plans by boosting metabolism and burning fat.

    One of the best ways to lower your risk of lower back pain is to avoid eating too much food in one go, added the Spine Health Institute.

    While nutrient-rich food is good for you, eating too much can cause more harm than good, it said.

    Regular exercise and doing stretches could also help to prevent back pain from returning, said the NHS. Speak to a GP or physiotherapist for advice on which exercises to try, said the NHS.

    Those most at risk of developing back pain are people that are overweight. Losing just a few pounds could help to prevent the condition.

    You should see a GP or dial NHS 111 immediately if you have back pain, combined with a numbness or tingling around your genitals, a loss of bladder or bowel control, or severe chest pain.

    These symptoms could be a sign of something more serious, and need to be checked immediately.

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  • 05/12/2018 0 Comments
    George Morris physio Wigan Is It Bad To Crack Your Knuckles?

    George Morris physio Wigan


    Is It Bad To Crack Your Knuckles?

    For one, that sound of popping does not actually come from your bones. The space in a joint, which is located between two bones, is filled up with synovial fluid. In short, this fluid performs a function similar to that of lubricant, containing the likes of nitrogen and carbon dioxide.

    "The noise of cracking or popping in our joints is actually nitrogen bubbles bursting in our synovial fluid," explained Dr. Robert Klapper, an orthopedic surgeon affiliated with Cedars-Sinai Medical Center.

    While this was the theory offered by many experts, there does seem to be a bit of debate around it. Some researchers have examined other possible factors contributing to the sound. While one paper examined how bubbles may not completely burst even after the sound, another study suggested that the sound comes from fluid rushing into the cavity

    "As the joint surfaces suddenly separate, there is no more fluid available to fill the increasing joint volume, so a cavity is created and that event is what’s associated with the sound," said Greg Kawchuk, a professor at the University of Alberta, Canada who authored the second study.

    No matter the mechanism, the question here is whether habitual knuckle poppers are actually at risk of rheumatoid arthritis and related problems. Luckily, there does not seem to be any strong evidence for any such association. At worst, there could be a possible link to lower grip strength, according to past research.

    "Finger cracking is so common you would expect to see a lot of causal reports if it was harmful," said Dr. Pedro Beredjiklian, chief of hand and wrist surgery at the Rothman Institute in Philadelphia. "But you don’t. So I think it’s unlikely cracking joints in hands leads to arthritis."

    So while the "dangers" you grew up hearing are largely urban myths, experts note that it can worsen a pre-existing injury or problem related to the joint. If you experience any sort of unusual pain or swelling after cracking your knuckles, it may be worth getting them checked by a health professional

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  • 04/12/2018 0 Comments
    George Morris physio Wigan -Mortons Toe

    George Morris physio Wigan


    Mortons Toe

    Having a second toe that's longer than your big toe is common; but what many people don't know is that there's a name for that (super-small, super-common) deformity called Morton's Toe.

    Morton's Toe is an hereditary anomaly, "About 20 percent of the population has it."

    “If you don’t have any pain associated with it, it’s not a big deal, However, you should keep a few things in mind.

    First of all, shoes aren’t designed for people with a longer second toe. And, if you’re not wearing properly fitting shoes (i.e., shoes that are too tight on your second toe) you could end up with hard corns on your toe, calluses, and even stress fractures in your feet from the constant pressure of your shoe.

    That’s why it is recommended that people with Morton’s Toe look for shoes with a roomier toe box. “Make sure there’s room for that second toe, adding that you don't want the top of the shoe hitting the top of your toe so it pushes on it.

    People with Morton's Toe are also at a greater risk of developing a hammer toe (where the toe becomes permanently bent), again, if they don't wear the right shoes, says Kenneth Jung, M.D., a foot and ankle surgeon at Cedars-Sinai Kerlan-Jobe Institute in Los Angeles.

    Still, other than needing to wear shoes that fit, Morton’s Toe shouldn’t be a big factor in your life-and if it makes you a bit more similar to Meghan Markle, I'd consider that a win.

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  • 21/11/2018 0 Comments
    ​George Morris physio Wigan Exercise habits that may actually be hurting you.

    George Morris physio Wigan

    Exercise habits that may actually be hurting you.


    *You're not sleeping enough and still working out.
    You might pat yourself on the back for having a rough night of sleep and still making it to that early morning sweat session, but those bleary-eyed gym sessions are not good for you.
    "Skimping on sleep and trying to 'warrior' through challenging workouts and long workdays is a recipe for disaster! If this is a regular habit for you, chances are that your body is slowly breaking down over time instead of being built up and made stronger," Spraul said.
    Of course, this is challenging when running on little sleep is the norm for many of us, thanks to our frenetic daily pace and hectic daily schedules. In fact, you might even feel praise for still managing to squeeze in a workout, but Spraul says, "We've got to fight the mentality of celebrating getting so much done while running on only 3-4 hours of sleep."
    Getting enough sleep is essential for your overall health and well-being, and your fitness routine is a huge part of that. That's why those rest days are extra important.


    *You're not hydrating correctly.
    We all know that drinking enough water is crucial to keep oxygen flowing to our muscles, but the way you hydrate is just as important, especially when it comes to working out. If you're chugging a gallon of H2O just prior to working out, you may feel pretty ill when you go to hit the gym.

    "A couple of ways to make sure you get enough water is to carry a water bottle with you and drink throughout the day," Megan Ostler, a registered dietitian withiFit, told INSIDER. "Drink water when you wake up, before and with meals, and anytime in between."
    Ostler explained that "hunger can often be confused for dehydration," so she said, "it's a good idea to drink before snacking. Also, because your food provides about 20% of your total water intake, make sure to take advantage by filling up on water-loaded fruits and vegetables. Some of my favorites are watermelons, strawberries, spinach, and broccoli. They'll not only help you hydrate, but because of their high water content, they'll also help you feel full on less calories."
    And even though drinking water often carries a health halo, especially by health and wellness gurus, you can actually drink too much. ,
    "Be careful not to overdo it. Even with water, you can drink too much," Ostler said. "Over-hydration can be dangerous, due to an electrolyte imbalance in the body. This is a condition called hyponatremia. This typically occurs when you're drinking and sweating a lot."
    How can you prevent hyponatremia? Ostler said, "Be sure to replenish your electrolytes, as well as water, with a sports drink when exercising for longer than an hour. Also, don't drink more than one liter or quart per hour during exercise."

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  • 21/11/2018 0 Comments
    George Morris physio Wigan Exercise habits that may actually be hurting you.

    George Morris physio Wigan

    Exercise habits that may actually be hurting you.
    *You're not eating to maximize performance.
    There are no shortage of "rules" out there for what you should (and shouldn't!) eat before or after a workout. But South Carolina-based Pilates instructor Anastasiya Goers explains that every person has different needs and only you know what yours are.
    "[It's] a personal preference," she told INSIDER. "Some people can run a marathon after eating a bowl of spaghetti (my husband is like that!) while others get nauseated if they even eat a small cup of yogurt. [For afternoon or evening workouts], eat a small protein-packed snack about an hour before your workout. You can drink a protein shake, have some nuts, yogurt or scrambled eggs. If you are getting ready for a cardio workout, make sure to include some carbs as well (a slice of whole wheat toast, some berries, a banana.)"
    As for those early morning sweat sessions? Goers said, "If you are working out first thing in the morning then listen to your body. You can have a small snack or wait to eat until after your workout. You have the best advisor in the world on your side -your body. Listen to your body to know exactly what and when to eat before a workout to stay energized and ready for the challenge."


    *Your workouts are too long.
    You might think that spending hours in the gym is great for your body, but more isn't always better when it comes to fitness. In fact, excessively long workouts are just as dangerous as never taking a rest day.
    "Overtraining occurs when your training volume or intensity is excessive for too long," Emily Paskins, a trainer at iFit, told INSIDER. "This affects your body differently, based on the type of exercise that you're doing. When workout volume becomes excessive, hormone levels may be affected, specifically testosterone and cortisol. When the intensity of the workouts are excessive, exercise-induced concentrations of catecholamines are elevated. These hormones are produced in a reaction to stress. Catecholamines elevate heart rate, breathing rate, and blood pressure."
    *You're pushing through injury.
    Maybe you ended up with a mild pain in your joints or some aches and pains that won't quit post-workout, but it's not enough to sideline you completely. You decide to push through, finishing your workout or continuing the next day even though you're in a bit of pain. Bad move, says Amanda Basham, a trainer at iFit.
    "Your body is pretty good at telling you when something is wrong. Soreness and pain are different, so you first have to distinguish which one it is. If it's pain, your body is warning you that it needs a break. If you listen to it and stop when the pain is mild it may only take a rest day or two to fully recover. However, if you ignore that pain and push on then a mild discomfort can become a big problem. That big problem can turn into chronic injury that's much harder to treat. When in doubt, less is more. Taking a rest day won't derail your training. If it persists after a couple of days then consult your doctor."

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  • 21/11/2018 0 Comments
    George Morris physio Wigan Exercise habits that may actually be hurting you.

    George Morris physio Wigan

    Exercise habits that may actually be hurting you.


    *You're jumping into those HIIT workouts too quickly.
    If you're all about trendy high-intensity interval training workouts, Mitchell Starkman, a sports and orthopedic therapist at The Movement Centre in Toronto, Canada, explained that though they're a phenomenal choice, especially for those looking for a quick workout with high impact, you should be cautious:
    "Where injuries often occur is when those who are new to this type of training jump in full swing, like they've been doing it for years. They get a great sweat going, and their breathing rate is up (which is great!), but for many, their tendons and muscles are not ready to be loaded this way. This is a recipe for tendinitis," especially when your joints and tendons are not used to such activity. Starkman recommends that you "gradually progress yourself into this type of training if you're looking to get started" to prevent potentially serious injury.


    *But even low-impact workouts, like yoga and Pilates, aren't always injury-free.
    If HIIT workouts or fast-paced cardio classes aren't your style, you still have to listen to your body, even in gentle, low-impact methods like yoga and Pilates. In fact, like any workout, you need to be mindful of pushing past your personal limits on that day, something many people ignore because of the "low-impact" reputation many mat-based or stretching workouts have.
    According to James Shapiro, a New York City-based trainer and developer of the Primal Power method, Pilates and yoga can wreck your body if not done properly.
    "All exercise has an inherent risk of injury, even low-impact workouts," Shapiro said. "With yoga particularly, you can be overstretching certain muscle groups or creating tension by being in positions where your mobility is lacking."
    For Pilates (if using a reformer), the tension between the straps and your limb movement can cause hip or low back strain - ironically the areas you are working to strengthen. Most cases of injury for low-intensity exercise are based upon the participant trying to perform something they should not or using an intensity too high."

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  • 08/11/2018 0 Comments
    George Morris physio Wigan- Exercise habits that may actually be hurting you

    George Morris physio Wigan


    Exercise habits that may actually be hurting you.

    Your form is all out of whack.

    It can be hard, especially in the beginning, to know if your fitness moves are effective … but trust us, good form is critical to preventing injury and pain.

    "If your form isn't good, you may be doing something harmful such as over-stressing your knees," according to Dr. Marcus " You also may not be strengthening the muscles you're trying to strengthen. To fix this, have a certified trainer or physical therapist supervise one of your workouts so they can correct your form."

    Spraul agreed, especially when it comes to strength training routines.

    "Everybody wants to keep increasing the weights they use, but the key to doing that is mastering the movement first," he said. "Starting out with body-weight movements is an excellent way to learn and also build up your bones and connective tissue to prepare for harder workouts later on!"

    It's also important for cardio-based workouts, so all our experts agree that checking in with a licensed fitness professional is the best way to ensure your form is on point.

    You're setting unrealistic fitness goals.

    Motivation is certainly important, and most of us have specific fitness goals, whether you're looking to strengthen a certain area or focus on your overall health and fitness. But you also have to be patient with yourself and your body.

    "It's helpful to think of long-term progress," Spraul said. "When it comes to working out, sometimes less is more. Keep in mind that your results aren't going to come in one day … If you set unrealistic goals, you're only setting yourself up to create workouts that you can't recover from, get frustrated when you can't do as well as you wanted, and ultimately end up losing your motivation because you don't see any progress."

    Lots of people experience those initial bursts of motivation and go too hard, too fast, putting themselves at risk for burnout or injury. Slow and steady wins the race.

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  • George Morris physio Wigan Exercise habits that may actually be hurting you
    07/11/2018 0 Comments
    George Morris physio Wigan - Exercise habits that may actually be hurting you

    George Morris physio Wigan

    Exercise habits that may actually be hurting you.

    You're doing a few static stretches pre-workout.


    Stretching can be annoying when you've only got time for a quick workout, but it's a pretty important part of keeping your body running at its peak. But there is a right way to stretch, and it doesn't involve a few static stretches before you jump right in.

    "You should never stretch statically (holding stretches) before working out," Dr. Marcus said. "This can decrease your strength in the short term and lead to injury. Instead, you should perform an active warm-up and save static stretches for after your workout."

    Spraul agreed, noting that it's more important to focus onhowyou're stretching.

    "If someone is feeling pretty tight, [it's] no problem to get some stretching in to loosen up a bit and get things back in order, but I would prioritize dynamic movements for both warm-up and cool-down, to slowly ramp things up before a workout then back down after you're done," he said.

    "It's not a good idea to go from 0 to 100, then right back to 0 sitting on the couch! It doesn't give your body time to adjust and you end up triggering more of a fight-or-flight response [by rushing], and if you skip the cool-down, you'll only be extra sore and tight the next day."

    You're using a foam roller all wrong.

    If you pray to the gods of the foam roller to ease any soreness before or after your workout, you know just how effective a tool it can be. However, foam rolling the wrong way can lead to serious injury.

    According to Dr. Axe, you'll want to "find a tender spot on the muscle and hold it with pressure over the foam roller for at least 30 seconds," but "do not roll quickly over the tender muscle adhesion," which can cause pain.

    She added, "Never foam roll your lower back. It can mess with the natural curve of your back, " noting that "mid- to upper back is OK, so long as your health professional doesn't advise against foam rolling."

    Lastly, you'll want to be gentle. Dr. Axe said not to "apply so much pressure that you're feeling intense pain, tingling or numbness. Rolling muscles is OK, but you shouldn't be pinching nerves, stopping blood flow or rolling over bones, tendons and ligaments."

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  • 07/11/2018 0 Comments
    George Morris Physio Wigan- Exercise habits that may actually be hurting you.

    George Morris Physio Wigan


    Exercise habits that may actually be hurting you.

    You're adding too much weight too quickly.

    Conversely, if you're all about strength training, it's critical that you'resupercareful about how you're doing those reps.

    "Your connective tissues might not be able to handle the stress of heavier weights if you try to progress too fast. In order to avoid this, I recommend keeping the weight where you can control it 100% on the way down for the majority of your workouts," Spraul said.

    Working with a trainer- especially at first - is perfect for learning about the proper way to lift weights, so you build stronger muscleswithoutrisking injury.

    Those Spin classes are unknowingly doing damage to your hip and knee joints.

    Plenty of trendy cardio workouts have droves of loyalists, and with good reason: Who doesn't want to have a dance party on a bike? But even if you prefer other group fitness classes, like cardio dance or yoga, or even if your go-to workout is simply running on a treadmill or outside, you have to know how to protect your sensitive joints from injury - and it's not as easy as you'd think.

    "If your workout is hurting a joint in your body, you are potentially damaging the joint. Pain is often a warning sign from you body to stop doing something harmful, and ignoring that warning sign can lead to injury," Dr. Marcus said.

    She cites spin classes as causing the potential for hamstring tendonitis, an overuse injury in the soft tissues that connect the muscles of the back of your thigh to the pelvis, knees, and lower legs.

    So even though you might be addicted to getting your sweat on, Dr. Marcus says to listen to your body, acknowledging any amount of pain or tenderness … even if it feels mild.

    "Your best bet is to have a certified trainer or physical therapist watch you doing the painful exercise to see you how you can perform the exercise in a pain free way and correct the potential injury before it becomes serious," she advised.

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  • George Morris Physio Wigan Exercise habits that are actually hurting you
    29/10/2018 0 Comments
    George Morris Physio Wigan Exercise habits that are actually hurting you

    George Morris Physio Wigan
    Exercise habits that are actually hurting you


    You're only doing one type of workout.
    Maybe you're addicted to that spin bike or prefer to crush it in the weight room, thinking that as long as you're not sitting on the couch all day, it's better than nothing. And although that is true, you've got to switch up your workouts often, if only to prevent injury.
    According to Tyler Spraul, a certified strength and conditioning specialist and the head trainer at Exercise.com, there are a few issues with sticking to the same exact fitness routine.
    "This can hurt you in a few ways," he told us. "You're only going to get better in that one area-whatever it is that you're focusing on. If you want to be more well-rounded, you need to try different exercises and workout styles! Even professional athletes need to have strong foundations in more general parts of fitness like conditioning, mobility, moving through different planes, etc. instead of only training the specific moves they use at work."
    Plus, the effects on the muscles you're working- and not working - are potentially detrimental.
    "If you're only doing one thing, chances are that you will build up a lot of imbalances between different muscle groups, and maybe even from one side of your body to the other. While muscle imbalances are common and not usually problematic, if you only do one thing year after year, you're going to run into trouble," he told us. "You also need to be on the lookout for signs of overuse. Repeating the same motions over and over can cause problems, particularly if your form isn't spot on"
    He also noted that if you're feeling pain or soreness in your joints and ligaments instead of your muscles, that something's not right.


    You're loyal to your cardio machine of choice.

    Since we already told you how important it is to switch up your workouts, you will definitely want to add variety to keep your muscles safe and healthy. But sorry, switching from running to spinning or going from the treadmill to the ellipticaldoesn'tcount.

    Yes, it's crucial that your workouts get your heart rate up, but cardio-based workouts do little for many of the biggest (and smallest!) muscles on your body, like your core.

    "If you only focus on cardio, you probably have strong legs, but you may end up with a weak core and upper body since you aren't doing anything to strengthen those muscles. You can also end up reinforcing muscle imbalances," Dr. Jasmine Marcus, a New York-based physical therapist, told INSIDER. "For example, you may be overusing your quadriceps and neglecting to use your glutes. Over time, your glutes may get weaker and weaker, and unless you specifically work on strengthening them, your muscle imbalance will only get larger."

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  • George Morris Physio- Exercise habits that are actually hurting you
    28/10/2018 0 Comments
    George Morris Physio- Exercise habits that are actually hurting you

    George Morris Physio Wigan


    Exercise habits that are actually hurting you

    Whether you're new to exercising or have been at it for years, you may unknowingly be making some pretty serious mistakes.

    We spoke to nine fitness experts to figure out which seemingly harmless exercise habits might actually be hurting you or causing injury.

    From the way you're stretching (or not stretching!) to doing the same workout every day, you might be putting your body through unnecessary stress and pain.

    Whether you're an exercise newbie or you've been on your fitness grind for years, there's no doubt you enjoy the many feel-good benefits of exercise on your physical and mental health- regular exercise is great for your brain and body, and challenging your body just feels awesome.

    But plenty of common workout habits are actually kind of dangerous, and you may unknowingly be hurting yourself in the process. INSIDER spoke with nine fitness experts who gave us the low-down on common habits that are not only ruining your workouts but also potentially causing you to injure yourself.

    You're working out every single day.

    Although it's true that getting regular exercise is awesome for your body, you absolutely need to give yourself adequate rest. According to Dr. Chelsea Axe, DC, CSCS and fitness expert at DrAxe.com, there are some potentially risky (and even life-threatening!) side effects of not giving your body the rest it needs.

    "The side effects of overtraining are real and can range from mild to potentially life-threatening. Consistently skipping our rest days and overtraining can lead to poor performance and excess fatigue, thanks to [the] negative impacts not just on your muscles, but your metabolic, immune and hormonal systems, too," she told INSIDER.

    Another possible result? Weight gain-which is likely the opposite of what you're looking for. "Another common consequence of too much training is actually weight gain. Failing to use your rest days, you risk chronically elevated cortisol levels, which impairs insulin sensitivity and puts your body into fat-storing mode," Dr. Axe said.

    Cortisol is a hormone your body produces when it's under stress-too much cortisol is not good for your muscles.

    There are a myriad other physical issues associated with excessive exercise, according to Dr. Axe. She notes "joint pain, signs of adrenal fatigue, digestive issues, irritability, insomnia and irregular periods for women are all other warning signs that you're in dire need of more rest days."

    One other seriously scary side effect is a higher risk of depression. Dr. Axe notes that it's "one of the most surprising and serious impacts of overtraining and skipping rest days over the long term," adding, "Miami University researchers found that overtraining coincided with increased depression symptoms and suicidal behaviors related to growing pain insensitivity."

    Dr. Axe advises that you "pay attention to the other things going on in your life, too." She notes, "If you're experiencing a few days of extreme psychological stress, counter that with more yoga or stretching … It's most likely just what your adrenals really need." Even athletes are sure to take regular rest days, and it's critical that you do, too.



    YOU ARE A WEEKEND WARRIOR," saving workouts for your days off.

    As our schedules get increasingly busier, it's easy to compensate by saving intense workouts for weekends and days off instead of trying to squeeze them in during the week. This is a bad idea, according to Dr. Axe.

    "One of the most serious threats of playing the weekend warrior game is a condition called rhabdomyolysis," she explained. Often associated with 'crush' injuries that happen during terrorist attacks, natural disasters, war or car accidents, it can also be triggered by a single case of overtraining.

    If it sounds scary, that's because it is.

    "Rhabdomyolysis, known as rhabdo, is a complex condition that is triggered by the rapid breakdown of skeletal muscle," Dr. Axe told INSIDER. "This breakdown leads to muscle proteins leaking out of the cells and into the bloodstream. People who de-conditioned and jump fast into training are at an elevated risk of rhabdo, a condition that can ultimately lead to everything from an electrolyte imbalance to acute renal failure."

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  • 25/10/2018 0 Comments
    Back pain - the 35p ‘superfood’ vegetable that could prevent lower backache

    George Morris physio- Wigan


    Back pain - the 35p ‘superfood’ vegetable that could prevent lower backache

    BACK pain could be prevented by watching your diet, changing your sleep position, or by making avoiding bad posture. You could also lower the risk of lower back pain symptoms by eating more of this cheap vegetable.Back pain is a common condition that affects most people at some point in their lifetime.

    But making just a few changes to your diet could help to reduce back pain, or prevent it from coming back.

    One of the best foods for avoiding back pain is sweet potatoes, a nutritionist has claimed.

    Eating sweet potatoes can help to reduce inflammation - one of the key causes of back pain, said Orthopaedic Surgeon Dr Branko Prpa.

    The root vegetable contains beta-carotene, which works to inhibit inflammation in the body, scientists have found.

    It also contains powerful antioxidants that have an anti-inflammatory effect.

    “Changing your diet and finding some anti-inflammatory food to eat can help combat back pain,” said Dr Prpa.

    “Sweet potatoes can also help you reduce inflammation. Some consider the sweet potato a ‘superfood’, which means that it’s packed with nutrients.

    “That includes nutrients that can help you prevent inflammation. A sweet potato makes for an easy side dish for dinner.

    Pair it with fish like salmon for double the anti-inflammatory effectiveness.”

    Salmon could help to reduce back pain due to its anti-inflammatory omega-3 fatty acids, he said.

    Omega-3s are also found in other types of fish, including tuna, sardines, black cod and herring.

    They work by relieving inflammation and boosting the blood flow to the back, he added.

    You could also get rid of back pain by keeping as active as possible, said the NHS.

    Exercise is one of the most important things patients can do to prevent back pain from returning, it said.

    Resting for long periods of time is likely to make the pain worse.

    Walking, swimming, yoga and pilates are all great choices of exercise for people with back pain.

    Anti-inflammatory painkillers, like ibuprofen, may help to provide some temporary relief.

    Alternatively, try using hot or cold compression packs. A bag of frozen vegetables will work just as well.

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  • ​George Morris physio Wigan Back pain
    21/10/2018 0 Comments
    ​George Morris physio Wigan Back pain: Five ways to treat pain in back and lower back pain

    George Morris physio Wigan


    Back pain: Five ways to treat pain in back and lower back pain

    BACK PAIN is experienced by most people at some point in their lives, particularly in the lower back. At times it can be severe and cause a lot of stress and discomfort. Follow these five ways to treat and improve pain in back.

    Pain in the lower back, otherwise known as lumbago, is particularly common.

    These five methods can help treat a painful back and speed up the recovery process.

    Keep moving

    “One of the most important things you can do is to keep moving and continue with your normal activities as much as possible,” said the NHS.

    While it may seem bed rest will help recovery from a bad back, people who remain active are actually more likely to recover quickly.

    Back exercises

    Simple back exercises and stretches at home can help strengthen back muscles and relieve pain, as can activities like swimming, yoga and pilates.

    Painkillers

    Anti-inflammatory tablets like ibuprofen can help relieve back pain, although the NHS warns they aren’t suitable for everyone, so check the leaflet or speak to a pharmacist first.

    Alternative, stronger, medicines like codeine may be suitable for those who can’t take anti-inflammatories, but due to their strength should only be used for a few days at a time.

    Hot or cold packs

    For some people, heat - such as a hot bath or hot water bottle placed on the affected area - can help ease back pain.

    For others, cold - such as ice packs or a bag of frozen vegetables placed on the affected area - can help relieve pain.

    The NHS warns against putting ice directly on to the skin, as it could cause a cold burn. Wrap ice packs in a cloth instead.

    Manual therapy

    Manual therapy is were a therapist uses their hands to massage and apply careful forces to the muscles, bones and joints in and around the spine.

    It can help reduce back pain, but should only be used alongside other measures, such as exercise, according to the NHS.

    Manual therapy is usually carried out by osteopaths & physiotherapists.

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  • arthritis pain
    15/10/2018 0 Comments
    George morris physio wigan arthritis pain - fruit that could prevent joint pain and inflammation

    George Morris physio Wigan


    Arthritis pain - fruit that could prevent joint pain and inflammation

    ARTHRITIS pain affects about 10 million people in the UK, but you could reduce your risk of arthritis symptoms by making some small diet changes. Add this vegetable to your daily routine to prevent arthritis signs.

    Arthritis is a common condition that affects people of all ages, including young children, revealed the NHS.

    The condition causes pain and inflammation in the joints, making movement difficult and restrictive.

    But, making some diet or lifestyle changes could reduce any arthritis pain, as well as lower your chances of developing the condition in the first place.

    Eating more pumpkin could help to relieve signs of arthritis, a nutritionist has claimed.

    Pumpkin contains powerful antioxidants that work to prevent joint pain caused by arthritis, revealed nutritionist Joy Bauer.

    Certain carotenoids, which are found in a number of fruit and vegetables - including pumpkins - lower your chances of all inflammatory condition, she claimed.

    Just one serving of beta-cryptoxanthin (a type of carotenoid) every day is all that’s needed to lower your risk of arthritis, said Bauer.

    “If you suffer from arthritis, ease painful symptoms by eating plenty of foods and ingredients that naturally reduce inflammation,” she said in her blog, 'Life is hard, food should be easy'.

    “The carotenoids are a group of powerful antioxidant nutrients found in many fruits and vegetables.

    “Beta-cryptoxanthin may reduce the risk of developing inflammation-related disorders, including rheumatoid arthritis.

    “Researchers have found that people who ate diets high in beta-cryptoxanthin were half as likely to develop a form of inflammatory arthritis as those who ate very few.

    “In fact, adding just one additional serving each day of a food high in beta-cryptoxanthin helped reduce the risk.”

    As well as pumpkin, beta-cryptoxanthin is also found in winter squash, papaya, tangerines, red peppers and apricots.

    Oranges could also help to prevent arthritis pain, as it’s rich in vitamin C, said Bauer.

    Vitamin C is responsible for the health of collagen - one of the main components of the smooth cartilage lining joints.

    The most common types of arthritis in the UK are osteoarthritis and rheumatoid arthritis.

    Arthritis symptoms include joint pain, stiffness, restricted movement and inflamed joints.

    Patients could reduce arthritis pain by regularly exercising, said the NHS.

    Although you may not feel like exercising as arthritis can be painful, it may help to prevent pain from returning in the long-term.

    Combining a healthy balanced diet with the right exercise plan for your condition can help you to lose weight, and put less stress on your joints.

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  • George morris physio-CBD Oil
    13/10/2018 0 Comments
    George morris physio CBD oil: Six things you really need to know about the cannabis compound

    George Morris physio wigan


    CBD oil: Six things you really need to know about the cannabis compound

    CBD OIL is being hailed as the latest ‘wellness wonder’ due to it’s reported health benefits that include better sleep and the relief of joint pain, stress and anxiety. But are the benefits, can it get you ‘high’, and how do you take it?

    CBD, or cannabidiol, is extracted from the flowers and leaves of non-drug varieties of cannabis plants that are known as industrial hemp.

    This extract is then combined with an oil - often hemp oil derived from the seeds of the same plant - to produce CBD oil.

    Healthspan Medical Director and Medical Nutritionist Dr Sarah Brewer says CBD

    has beneficial effects on the brain to promote relaxation, better sleep, and general feelings of wellbeing.

    She added: “CBD is non-intoxicating and void of any psychoactive-inducing properties. It’s been widely researched in the States for its health benefits and is increasingly used as a herbal supplement to promote general feelings of wellbeing.”

    Despite the rising popularity of CBD oil, new research from Healthspan found while 50 per cent of those surveyed were trying products like CBD to treat anxiety, the vast majority said they were not clear what they should be buying.

    In fact, only one in 10 admitted that they knew what to look for when buying products like CBD Oil.

    Dr Brewer advises “It’s important to choose a supplier who provides certification of analysis showing actual CBD and THC levels of purity for each batch produced sometimes known as a ‘testing’ report and making sure the company is a member of the Cannabis Trade Association.”

    She adds “Don’t just buy the product based on “Whole Plant Extract” as this is misleading. You need to compare the actual levels of CBD in milligrams (mg) in the product. On the packaging of products, the norm is to see the amount of CBD displayed as a percentage. Products with this labelling allow you to see exactly how much CBD you’re taking. If you don’t know exactly how many milligrams of CBD is in your capsule then it might be difficult to dose effectively.“

    Here are six things you need to know about CBD, according to Dr Brewer.

    Is it all legal?

    CBD is legal as it is extracted from non-drug strains of cannabis. These have naturally high levels of cannabidiol but only trace amounts of the legally-regulated, psychoactive ingredient known as THC (tetrahydrocannabinol) which is found in medical marijuana. Because CBD does not stimulate the psychoactive receptors (CB1 and CB2) which are targeted by marijuana, it does not cause a high, is not addictive, and is therefore legal to take. The Cannabis Trades Association UK recommends that CBD should not be sold to anyone under the age of 18.

    Does it get you high?

    CBD is not psychoactive and does not produce a ‘high’ and is not addictive.

    How do you know if it has THC or not?

    By buying a quality product that supplies a CBD/THC batch testing certificate, such as those sold by Healthspan, for whom I act as Medical Director.

    What evidence is there to support it?

    CBD has been extensively researched to confirm its benefits and safe use as a food supplement and, at higher doses, for medical use in some rare forms of epilepsy. There are over 2100 published studies relating to CBD on PubMed alone, of which 970 relate to human studies.

    How do you take it? What does it taste like?

    CBD food supplements include capsules, gummies, drops and sprays. Naturally flavoured drops are often dark and murky and have an earthy taste which some find unpleasant. Filter clear drops are available which are flavoured such as Healthspan CBD Oil Dropper in peppermint. Capsules are now also available and preferred by many as they have no flavour.

    What dose should you take?

    For general well-being, a typical dose is 10mg to 30mg per day. Higher doses are used for particular conditions, but as a food supplement, doses should not exceed 200mg per day. NB Packagings will include the total amount of CBD present in the whole product (eg 192mg, 384mgm 450mg, 900mg) – this is not the dose per drop or capsule.

    Does it affect any other medications?

    Check with your GP if you are on other medication as CBD can interfere with certain drugs including benzodiazepines and anti-depressants

    CBD interacts with liver enzymes involved in breaking down many prescribed medicines. This can slow the way some drugs are metabolised, so their blood levels rise, which may lead to side effects. If you are taking any prescribed medicines, it’s important to check with a doctor or pharmacist before taking CBD.

    If your doctor is unable to help, Drugs.com have a useful Drug Interactions checker which, while it does not specifically include cannabidiol (CBD) does include cannabis. https://www.drugs.com/drug_interactions.html If your medicine is known to interact with grapefruit juice then you should also avoid taking CBD.

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  • George morris physio wigan- are standing desks good for our health
    08/10/2018 0 Comments
    George Morris Physio Wigan -Are Standing Desks Good For Our Health?

    George morris physio wigan


    Are Standing Desks Good For Our Health?

    Working in an office means dealing with a number of health risks related to factors like the hygiene levels of the workplace to the type of coworkers you are surrounded by. But let's face it, the sedentary lifestyle takes the cake for the most obvious downside.

    For most workers, a majority of each day is spent sitting on a chair in front of a computer. Clearly, this does not sound like the best way to treat your body in the long run. But what is the solution?

    Perhaps, one can remove one of the elements from that harmful equation — how about the chair?

    The likes of Benjamin Franklin and Leonardo Da Vinci were said to work while standing upright, so they may have endorsed the trend of standing desks today. Many companies have begun including standing desks as a part of their wellness programs to protect the health of their employees.

    While the concept does sound healthier than slumping in a chair for hours, the science behind it is rather weak, according to a new CNN report published on Oct. 3. The report looked at various studies from recent years to understand just how beneficial a standing desk is.

    Findings from a 2016 meta-analysis noted very little proven benefit, especially given that most studies are poorly designed and do not look at the long-term effects of using such desks.

    And if you hoped they would serve as an extended workout at the very least, another study conducted at Harvard has some bad news. Turns out, standing could only burn around eight calories more than sitting on an hourly basis. "In other words, use of a standing desk for three hours burns an extra 24 calories," the authors wrote, "about the same number of calories in a carrot."

    This brings us back to square one, trying to figure out what people can do to effectively tackle the sedentary office routine. According to experts, the key is to never stay in one position for a prolonged period.

    "Make sure you stand up every hour for one to five minutes," said Sergio Pedemonte, a fitness instructor and certified trainer based in Toronto, Canada. And while you sit down, he recommends a few small changes to make a big difference.

    "When sitting back down, make sure you’re not leaning your neck forward and that your shoulder blades are retracted so that your back muscles aren’t rounding. These simple things will assist in getting your spine to be better aligned for improved posture," he said.

    You can also try performing desk exercises — or deskercises — to work out specific muscles in your body. Importantly, make sure you get enough exercise outside the workplace. Merely taking the stairs instead of the elevator can count toward the 30 minutes of physical activity you need every day.

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  • back pain at George morris physio
    08/10/2018 0 Comments
    George morris physio -Back pain on the rise for Brits who spend too long sitting down, a survey reveals

    George morris physio wigan


    Back pain on the rise for Brits who spend too long sitting down, a survey reveals

    Back pain is on the rise in Britain and our sedentary lifestyles may be to blame.

    A survey has found the number of people experiencing back or neck pain on a weekly basis has risen from 40 per cent in 2013 to 49 per cent this year.

    And two thirds of Brits (65 per cent) now experience back or neck pain each month, an increase of 16 per cent on five years ago.

    Sitting still for long periods of time has become one of the most common triggers, with 45 per cent of people claiming it causes discomfort up 10 per cent on five years ago.

    While lifting or carrying remains the number one catalyst for pain, with 53 per cent of people saying it was a trigger slightly down on the 2013 figure of 57 per cent.

    But unlike 2013 when housework and DIY were blamed for 29 per cent of back pain, now sport and exercise are associated with twinges in 26 per cent of cases.

    Activity beneficial

    Back pain Association president, said: “Back pain is a relatively common condition which is usually not serious and can be easily prevented, so these findings should come as a wake-up call to all of us!

    "Sport and exercise making it into the top five triggers for back pain concerns me as staying active is one of the best ways to stay strong and reduce your chances of back pain.

    "In my experience, back pain from sport often comes when people do not take time to build up their intensity and instead, lift the heaviest weight they can find or go straight on a 10K run when they are not ready to."

    With Back Care Awareness Week running from October 8-12th, it is recommended five easy steps to avoid back and neck pain.

    Don't sit for long periods of time, stay active, work in a comfortable position, avoid using technology such as screens which compel you to look down all the time and straighten up with regular spinal stretching exercises.

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  • 02/10/2018 0 Comments
    8 Signs and Symptoms of Rheumatoid Arthritis-George morris physio wigan

    George Morris physio Wigan


    8 Signs and Symptoms of Rheumatoid Arthritis

    Do you have RA?

    Rheumatoid arthritis is a serious autoimmune disease that attacks the joints and other body parts.

    But RA can be tough to diagnose. Symptoms can mimic other illnesses, or they may flare, then fade, only to flare again somewhere else. Lab tests aren’t perfect—you can test negative for RA factors and still have it. And X-rays don’t show signs until later on.

    Here are some tricky rheumatoid arthritis symptoms and hints that they’re due to RA and not some other condition.

    Hard to heal injuries

    It’s possible to think you have an injury—such as a sprained ankle that doesn’t seem to heal—when the symptoms are actually due to RA.

    This is more common in younger people, says Lisa A. Mandl, MD, MPH, assistant attending rheumatologist at Hospital for Special Surgery in New York City.

    One day a patient is playing soccer and the next day her knee is swollen, she says. "I have seen people who have had two arthroscopic surgeries and extensive physical therapy in their knee and they have rheumatoid arthritis."

    Numbness or tingling in the hands

    One symptom of rheumatoid arthritis is carpal tunnel syndrome, which is marked by tingling in the wrist and hands. Dr. Mandl says the sensation is similar to the feeling you get when you hit your funny bone.

    What happens is that the swelling in the arm compresses the nerves going into the hands. The sensation is often worse at night.

    If you go to a doctor with these symptoms and don’t have (or tell him or her about) other RA symptoms, you may be diagnosed only with carpal tunnel syndrome.

    Foot trouble

    One area in which people often have RA-related pain or inflammation is the forefoot.

    Women often stop wearing heels and head to a podiatrist due to the pain.

    Some people with RA may also develop pain in the heel because of plantar fasciitis, a common foot disorder caused by swelling of the tissue at the bottom of the foot, near the heel.

    Eye problems

    People with RA are also at risk for Sjogrens syndrome, an autoimmune disorder that can cause dryness of the eyes, mouth, nose, throat, or skin due to inflammation that stops glands from releasing moisture, says Dr. Mandl.

    This can happen even in the early stages of RA, but it’s unlikely to be the only symptom.

    Most people with dry eyes head to an eye doctor to find out the cause, but Dr. Mandl recommends telling your doctor—even an eye doctor or other specialist—about additional symptoms you’re having in any part of the body.

    Pairs of achy joints

    One of the most predominant symptoms of rheumatoid arthritis is aching in the joints. People often think their pain is due to overexertion or osteoarthritis, the type of arthritis common in old age.

    This achiness can also be misdiagnosed as fibromyalgia or chronic fatigue syndrome (fatigue is another symptom of RA).

    RA joint pain is not fleeting; it usually lasts longer than a week. It can also be symmetrical, meaning both hands, feet, knees, or ankles will be affected at the same time.

    Morning stiffness

    Another characteristic of rheumatoid arthritis is stiffness in the joints in the morning.

    Again, this is also a common problem in osteoarthritis, which can cause pain after long periods of inactivity, like sleeping.

    The difference between the two is that osteoarthritis pain usually subsides in about a half hour. Stiffness from rheumatoid arthritis will last much longer, possibly for a good chunk of the day.

    The right kind of exercise can help alleviate stiffness for people with RA and osteoarthritis pain.

    Locked joints

    People with RA can sometimes experience locked joints, particularly in the knees and elbows. This happens because there’s so much swelling of the tendons around the joint, the joint cannot bend. It can lead to cysts behind the knee that can puff out and inhibit motion.

    The symptom can be mistaken for a meniscus tear, a knee joint injury that's common in sports, and which can also lead to cysts.

    Nodules

    These are firm lumps that grow under the skin near the affected joints. They often appear at the back of the elbows, and sometimes people get them in the eyes.

    They're more common in people who have advanced rheumatoid arthritis, but occasionally show up earlier, says Dr. Mandl.

    The nodules can at times mimic gout, another form of arthritis.

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  • 02/10/2018 0 Comments
    Back pain warning - the cooking oils that could be causing lower backache revealed-George morris physio wigan

    George Morris physio Wigan


    Back pain warning - the cooking oils that could be causing lower backache revealed

    BACK pain could be prevented by watching your diet, or by changing your sleep position. You could also lower your risk of lower back pain symptoms by avoiding these common cooking oils.

    Back pain is a common condition that usually improves by itself within a few weeks or months, according to the NHS.

    It may be caused by sleeping in an awkward position, having poor posture, or even by a minor injury.

    Back pain could be made worse by eating certain foods, it’s been claimed.

    Certain cooking oils could be adding to lower back pain, warned chiropractic clinic, Oklahoma Pain Management.

    Some vegetable oils may be making back pain worse as they’re rich in omega-6 fatty acids, it said.

    Despite being praised as a ‘healthy’ choice, they have a higher ratio of omega-6 to omega-3 fatty acids, which causes inflammation.

    Inflammation is one of the contributing factors to lower back pain, it’s been claimed.

    Canola, corn and safflower oil could all be adding to your back pain, said the chiropractic clinic.

    Instead, try swapping them for coconut, avocado or sesame oil, it added.

    “If you’ve been dealing with chronic back pain for a while, then you know that inflammation only worsens – or even causes – the pain,” it said.

    Vegetable oils have been lauded as health foods for a few decades now, but it turns out that these highly processed seed and vegetable oils are not doing our bodies any favours.

    “Canola, corn, soybean, and safflower oil – just to name a few – contain a very high ratio of omega-6 to omega-3 fats, which is the opposite of what our bodies are adapted for.

    “And these oils are highly refined, which automatically takes them out of the realm of health food.

    “Choose unrefined, cold-pressed fats instead – like olive, coconut, avocado, walnut, and sesame oil.”

    You could also relieve signs of back pain by avoiding sugary foods, it said. Getting rid of pastries, fizzy drinks and other sweet treats from your diet would do your aches and pains a world of good, it claimed.

    Lower back pain is the most common type of back pain in the UK, said the NHS.

    The condition should usually get better by itself within a few weeks or months.

    For short-term relief from backache, patients could try using painkillers, it said.

    Speak to a GP if you have back pain and a numbness around the genitals.

    A swelling in the back, difficulty passing urine, or chest pain should also be seen by a doctor if it’s accompanied by back pain.

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  • Best vitamin supplements: George morris physio wigan
    28/09/2018 0 Comments
    Best vitamin supplements: Four vitamins and minerals you need to take for good health

    George morris physio wigan


    Best vitamin supplements: Four vitamins and minerals you need to take for good health

    BEST vitamin supplements: Vitamins and minerals are essential for health function of the body, but with so many different varieties, what are some of the best ones to take?

    Vitamins and minerals perform hundred of roles in the body from helping wounds heal and bolstering your immune system.

    There is still much research to be carried out looking at the benefits of supplements, particularly those which fall into the health trend category.

    But there are a number of vitamin and mineral supplements many health experts recommend people include in their diet, with strong evidence to back them up.

    Vitamin B12, vitamin D, magnesium and omega-3 are four supplements you can take to boost your health.

    Vitamin B12

    Vitamin B12 is found in certain foods, such as beef, pork, salmon and milk, so for vegetarians and vegans the risk of vitamin B12 deficiency is increased.

    A 2016 study found one in 12 women between 19 and 39 were deficient, risking fatigue, headaches, anaemia and Crohn’s disease.

    Among the uses of vitamin B12 are making DNA, never and blood cells, improving the immune system and regulating mood.

    Vitamin D

    Vitamin D is best gained through sunlight and helps regulate the amount of calcium and phosphate in a person’s body.

    But particularly in winter, with cloudier weather and shorter daylight hours, people are at increased risk of becoming deficiency.

    You can get vitamin D through foods such as egg yolk and oily fish, but getting enough can be very difficult.

    In 2016, the Scientific Advisory Committee on Nutrition recommended everyone over the age of one take a 10mg supplement every day as a minimum.

    As well as protecting bone and muscle health, a recent study published in the British Medical Journal discovered vitamin D could also boost your immune system, warding off colds and flu.

    Magnesium

    The mineral is required for thousands of chemical processes in the body, including nerve function, bone health and blood pressure regulation.

    A joint study published by the University of Bristol and University of Eastern Finland also found it could lower risk of bone fractures in men by 44 per cent.

    But it’s thought a whopping 90 per cent of us have a magnesium deficiency.

    The National Institutes of Health advises you can absorb magnesium naturally in some foods, including leafy green vegetables, nuts and whole grains.

    But with many people struggling to get it through dietary sources, many experts recommend taking a magnesium supplement.

    Magnesium supplements are available as tables, a spray rubbed into the skin or as bath flakes to soak in.

    It’s recommended adults take a 400mg supplement of magnesium citrate (more absorbable than magnesium oxide) daily.

    Omega-3

    Omega-3 is considered an essential mineral for health, playing an important role in brain function, normal growth and development and reducing inflammation.

    A study published in the European Journal of Applied Physiology found it helped muscle recovery after exercise, while previous research discovered it boosted heart health and can ward off depression.

    Dietary sources of omega-3 include grass-fed beef and oily fish, but if you don’t eat much meat or fish it’s wise to take a supplement.

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  • George morris physio wigan. Is coffee good or bad for me?
    27/09/2018 0 Comments
    Is coffee good or bad for me?

    George morris physio - wigan

    Is coffee good or bad for me?


    We drink an estimated 70 million cups of coffee in the UK every single day - but is this a good thing or bad thing for our health?
    There’s a constant barrage of health reports that seem to contradict each other, and the reason is that it’s quite a complicated area, and one that researchers are still studying.

    Firstly, coffee contains a whole cocktail of chemicals. The most famous of these is caffeine.
    Caffeine is produced as an insecticide by plants, and many species contain it – including Kola nuts (used to make Cola drinks), cocoa beans and tea leaves, as well as coffee beans. It is also now used in energy drinks and many painkillers, as caffeine appears to enhance the action of painkillers such as paracetamol and ibuprofen. It also has a number of other effects on our bodies:
    A chemical called adenosine normally builds up in our bodies as we are awake, and higher levels make us feel sleepy – it’s like our body’s natural egg-timer to tell us to start preparing to sleep. Caffeine, however, binds to the adenosine receptors in our brain and stops the sleepiness signal getting through, hence helping us stay awake.
    Caffeine also directly stimulates our nervous system, making us more alert and focussed (although too much can make you anxious and shaky), as well as increasing our levels of adrenaline – putting us into a ‘fight or flight’ state, which can cause an irregular heart beat and higher blood pressure. This over stimulation could be bad for those with high blood pressure already.
    However, coffee also contains a whole raft of other chemicals which can have very different effects. Many studies looking at the long-effects of caffeine are actually looking at the amount of coffee people drink and so some of the effects are most likely caused by other compounds in coffee rather than the caffeine.
    Coffee is very rich in a group of compounds called polyphenols, which are another form of defence that plants have against insects. They’re found in all sorts of fruit and vegetables and rich sources of them are often called ‘superfoods’ by the press. Regular coffee drinkers may be getting as much as 1g of these compounds a day simply from coffee – and that’s a lot!
    Polyphenols actually decrease blood pressure, reducing the risk of heart attack or stroke, and increase blood supply to the brain, possibly giving some protection against dementia.
    So, how does the balance fall between the potentially negative effects of caffeine, and the potentially positive effects of the polyphenols?
    Well, to get the most polyphenols from your coffee, go for the lighter roasts (sometimes labelled grades 1-2), and to keep your caffeine levels safe, don’t drink more than a couple of cups of caffeinated coffee in an hour. Pregnant women, though, should keep to a maximum intake of 200mg – that’s 2 cups of filter coffee – a day.

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  • ​Can a simple injection of stem cells repair damaged backs?
    25/09/2018 0 Comments
    ​Can a simple injection of stem cells repair damaged backs?



    Surgeon Gabriel Weston travelled to Los Angeles in California to look at a clinical trial that is evaluating an injection of stem cells for treating chronic low back pain.

    As we age, we can all expect some degree of wear and tear to affect the discs that sit between the bones of our spine, but for those who suffer serious disc degeneration the result can be intense and debilitating chronic low back pain. For many patients the only option currently available is invasive back surgery, usually spinal fusion or artificial disc replacement, is unacceptable. Surgery like this can lead to more problems in the future and there is no guarantee that it will cure the pain or improve function.
    Now a new stem cell treatment is being evaluated in a Phase 3 trial in the United States which, if successful, could provide patients with an alternative to surgery.
    Orthopedic surgeon Dr. Hyun Bae participated in the first trial and is also one of the investigators in the current trial evaluating the stem cell therapy. The current trial will enroll 660 patients with damaged discs and chronic low back pain. Patients will receive an injection of either of two stem cell formulations or a placebo to test whether the stem cell treatment may lead to meaningful clinical improvement. The trial is double-blinded which means that neither the patient nor the doctor will know which injection is being administered.

    For this trial, specific stem cells called mesenchymal precursor cells (MPCs) are obtained from healthy donors, isolated and expanded, and are available as off -the-shelf readily available therapy. It’s thought that when they are injected into the degenerated disc, they help to stimulate the discs to repair themselves.

    The Phase 2 trial, which assessed the MPC treatment in 100 patients, showed that 70% of those receiving a dose of stem cells experienced a 50% reduction in their back pain after one year compared to approximately 30% of patients receiving placebo. For Dr Bae, who has been working in regenerative medicine research for 12 years, this represents important progress in the management of this disease and was the first time he had seen the treatment arm beat the placebo arm.
    The Phase 3 trial is ongoing and, although results won’t be known for some time, if it proves successful, it could lead to this new treatment becoming approved and available to patients worldwide.

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  • chest pain- George Morris Physio Wigan
    25/09/2018 0 Comments
    Pain in chest: How to tell if chest pain is something serious

    George Morris Physio Wigan


    Pain in chest: How to tell if chest pain is something serious

    PAIN IN the chest can be caused by many different things, some of which pose no health risk while other causes can be more serious. So how do you know if your chest pain is something to be concerned about?

    Some people experience regular pain in the chest area, caused by things like heartburn and indigestion, which pose no real threat to health.

    Most chest pain isn’t a sign of something serious, but in some cases it can be associated with heart problems.

    Some people won’t realise the pain they are feeling in their chest is something to be concerned about.

    For example, the pain experienced during a heart attack can sometimes be confused with the symptoms of indigestion.

    Here’s how you can tell what may be causing your chest pain, although the NHS advises not to self-diagnose but see your GP if you’re worried.

    Heartburn or indigestion

    The pain associated with heartburn or indigestion usually starts after eating and may occur alongside food or bitter tasting fluids being brought up. A feeling of fullness or bloating is often also present.

    Chest sprain or strain

    With a chest sprain, pain in the chest will start after the chest injury or exercise, but feels better when the muscle is rested.

    Anxiety or panic attack

    Chest pain associated with panic attacks is triggered by worries or a stressful situation, and causes the heartbeat to get faster. Sweating and dizziness may also occur.

    Chest infection or pneumonia

    With a chest infection or pneumonia, pain gets worse when breathing in and out, and you may cough up mucus and have a high temperature.

    Shingles

    As well as pain in the chest, shingles cause a tingling feeling on the skin, as well as skin rashes that turn into blisters.

    Pericarditis

    Pericarditis is a heart problem which is not usually serious but can cause complications. It usually causes a sudden, sharp, stabbing pain that gets worse when breathing deeply or lying down.

    Angina

    Angina is chest pain caused by reduced blood flow to the heart. It’s not usually life threatening but is a warning sign you could be at risk of a heart attack or stroke.

    Chest pain usually feels tight, dull or heavy and may spread to the left arm, neck, jaw or back. It can be triggered by physical exertion or stress and stops within a few minutes of resting.

    Heart attack

    Finally, a heart attack has similar symptoms to angina, but is life-threatening.

    The NHS advises calling 999 if you experience chest pain which spreads to the arms, back neck or jaw, if it started with shortness of breath, sweating or being sick, and if it lasts more than 15 minutes.

    “Most chest pain isn't a sign of anything serious but you should get medical advice just in case. Get immediate medical help if you think you're having a heart attack,” said the NHS.

    “Your symptoms might give you an idea of the cause. Don't self-diagnose – see your GP if you're worried.”

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  • Arthritis: George morris physio wigan
    24/09/2018 0 Comments
    Arthritis: The painful joint condition could be caused by this bowel problem

    George morris Physio wigan


    Arthritis: The painful joint condition could be caused by this bowel problem

    ARTHRITIS is a common condition that causes pain and inflammation of the joints. The two most common types of arthritis are osteoarthritis and rheumatoid arthritis, but there is another type of the condition which could be caused by this bowel problem.

    Arthritis causes pain and inflammation of the joints, most commonly the hands, spine, knees and hips.

    It is a common condition, affecting around 10 million people in the UK.

    The two most common types arthritis are osteoarthritis, which affects around eight million people, and rheumatoid arthritis.

    Osteoarthritis mostly affects the hands, spine, knees and hips. It roughens and thins out the cartilage lining of joints, causing swelling and the formation of bony spurs called osteophytes.

    Rheumatoid arthritis occurs when the immune system targets joints, causing swelling and a change in the joint’s shape.

    However, there is also a lesser known type of arthritis, which is associated with irritable bowel disease.

    Enteropathic arthritis is a form of chronic, inflammatory arthritis associated with IBD.

    The two best-known types of IBD are ulcerative colitis and Crohn’s disease.

    Ulcerative colitis is a long-term condition, where the colon and rectum become inflamed.

    Symptoms include recurring diarrhoea, tummy pain and needing to empty the bowels frequently.

    Crohn's disease is a lifelong condition in which parts of the digestive system become inflamed.

    The main symptoms are diarrhoea, stomach aches, blood in the poo, tiredness and weight loss.

    There is no cure for either ulcerative colitis or Crohn’s disease, but both can be treated with medication.

    With both conditions, sufferers may go for weeks or months with very mild symptoms, followed by periods of flare-ups.

    It is during a flare-up when people may then develop enteropathic arthritis.

    About one in five people with Crohn’s disease or ulcerative colitis will develop enteropathic arthritis, according to the NHS.

    Enteropathic arthritis most commonly affects the limbs and spine, causing inflammation around those areas.

    This can cause pain, tenderness and stiffness and restricted movement.

    “There's no cure for arthritis, but there are many treatments that can help slow down the condition,” said the NHS.

    Treatments include painkillers and anti-inflammatory medicines, and in severe cases surgery.

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  • George morris physio wigan- knee pain
    19/09/2018 0 Comments
    Could a compound in red wine ward off knee pain?

    George Morris physio wigan


    Could a compound in red wine ward off knee pain? Millions of arthritis patients may enjoy relief by taking a super dose of the antioxidant

    A powerful compound abundant in red wine could help millions of osteoarthritis patients battle their daily agony.

    Researchers found patients with painful knee joints given resveratrol – found in the skin of red grapes - reported much less pain.

    They also had much lower levels of inflammation in their knees, according to the Iraqi scientists behind the study.

    Eight million people in the UK and 54 million in the US suffer from osteoarthritis - when the cartilage gradually becomes thin.

    It is different to rheumatoid arthritis, a long-term illness in which the immune system causes the body to attack itself.

    Despite not being caused by inflammation, patients with osteoarthritis can still have inflamed areas when their cartilage breaks down.

    Scientists at the Al-Rafidain University College in Baghdad led the new three-month study of 110 patients.

    Half were given a 500mg daily dose of resveratrol alongside 15mg of meloxicam – a drug used to treat pain and inflammation. The others were instead given a placebo.

    Blood tests were taken before and after the study to examine levels of inflammatory biomarkers.

    Results showed patients given an oral resveratrol supplement had a much lower pain score, compared to their placebo-taking peers.

    They also had ‘significantly’ lower levels of blood biomarkers of inflammation common in those battling knee osteoarthritis.

    The study also involved scientists at the Shar Teaching Hospital in Kurdistan and was published in the Journal of Medicinal Food.

    Resveratrol - an antioxidant also found in peanuts - has been proven to have anti-inflammatory properties in an array of studies.

    It has also been found to cut harmful cholesterol, protect brain function and lower blood pressure.

    However, much of the research on resveratrol has been done in animals and test tubes using high amounts of the compound.Most human studies have focused on supplemental forms of the compound, in super-strength concentrations higher than that found in wine.

    The average glass of red wine contains 2mg of resveratrol, according to the Linus Pauling Institute at Oregon State University.

    This means people would need to consume 250 glasses of red wine each day – which would be deadly - to achieve the 500mg used in the study.

    Arthritis Research UK said it would be interested to see more research to understand how resveratrol could benefit people in the long term.

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  • Fascinating facts about the human body -George morris physio wigan
    19/09/2018 0 Comments
    Fascinating facts about the human body

    George morris physio wigan


    Fascinating facts about the human body

    Bones

    A baby is born with over 300 bones but over time some fuse together, resulting in an adult bone count of 206. In an adult, 26 bones are in the feet whereas the hand, including the wrist, contains 54 bones.

    MUSCLES

    About 200 different muscles work in coordination when you take one single step,.

    HEART

    One of the hardest working organs in the body; it beats around 2.5 billion times and pumps a million barrels of blood during an average lifetime. The pulse even changes according to the music you listen to.

    Brain

    With billions of nerve cells, it is the most complex organ in the body and messages from the brain travel along the motor neurons at almost 200 mph (322 km/h). Neurons do not have pain receptors, which is why surgeons can perform open-brain procedures while a patient is awake and the scalp is numbed.

    JAW

    The strongest muscle, based on its weight, is the masseter muscle, also called the jaw muscle. Together, jaw muscles can close the teeth with a force as strong as 55 pounds (25 kilograms) on the incisor teeth or 200 pounds (90.7 kilograms) on the molar teeth.

    VEINS AND ARTERIES

    If all arteries, veins and capillaries were placed end to end, they would measure about 60,000 miles (96,560 km) for a child and 100,000 miles (161,000 km) for an adult.

    LAUGH

    When you laugh, oxygen-rich nutrients and blood flow through the body. It improves the function of vessels, decreasing the risk of cardiovascular problems.

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  • anti -inflammatory diet George Morris Physio Wigan
    18/09/2018 0 Comments
    Anti-inflammatory diet of fruit and veg could help you to live longer, says study

    George Morris physio Wigan


    Anti-inflammatory diet of fruit and veg could help you to live longer, says study

    New research published in the Journal of Internal Medicine has found that following an anti-inflammatory diet could lower your risk of dying from major diseases, such as cancer or heart disease.

    An anti-inflammatory diet is rich in antioxidants and involves eating plenty of fruit and veg, like blueberries, tomatoes and leafy greens, nuts and olive oil.

    Many will be pleased to hear that the regime also allows for the moderate intake of red wine and beer, though current government guidelines suggest you aim for at least two consecutive "alcohol free days" each week to keep consumption at a reasonable level.

    A group of researchers followed 68,273 Swedish men and women aged between 45 and 83 for a period of 16 years.

    They set out to examine the relationship between an anti‐inflammatory diet index (AIDI) and all‐cause and cause‐specific mortality, to determine the link between the AIDI and differences in survival time, while also taking into account the association with participants' smoking status.

    They found that those who most closely followed an anti-inflammatory diet had an 18 per cent lower risk of dying of any cause than those who followed it to a lesser extent during this time. Not only that, but participants also had a 20 per cent lower risk of cardiovascular mortality and a 13 per cent lower risk of cancer mortality.

    "It is known that fruits, vegetables, tea, coffee, red wine, beer and chocolate are rich in antioxidants", lead author Dr. Joanna Kaluza, an associate professor at the Warsaw University of Life Sciences, in Poland is quoted in Metro as saying.

    "Wholegrain bread, breakfast cereal, vegetables and fresh as well as dried fruits are rich in dietary fibre, and olive and canola oils are rich sources of monounsaturated and polyunsaturated fatty acids, which are of potential health benefit because of their anti-inflammatory properties," she continued.

    Smokers benefited the most from following the diet. Of those who followed it closest, 31 per cent were less likely to die (of any cause), 36 per cent less likely to die of cardiovascular diseases and 22 per cent less likely from cancer, compared to the smokers who followed it the least.

    Inflammation is part of the body’s autoimmune response. It is triggered when your body recognises something foreign, like an invading microbe or chemical, according to a Harvard Medical School blog post.

    However, chronic inflammation has been linked to cardiovascular disease, cancer, diabetes, arthritis, depression, and Alzheimer's, with pro-inflammatory foods including unprocessed and processed red meat, organ meats, chips, and fizzy drinks.

    "Our dose-response analysis showed that even partial adherence to the anti-inflammatory diet may provide a health benefit," said Kaluza.

    The authors concluded that following a diet rich in anti‐inflammatory foods may reduce all‐cause mortality, cardiovascular disease mortality and cancer mortality, and prolong survival time especially amongst smokers.

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  • back pain- George morris physio wigan
    16/09/2018 0 Comments
    back pain - the ‘powerful’ fruit that could reduce lower backache

    George Morris physio Wigan


    Back pain - the ‘powerful’ fruit that could reduce lower backache

    BACK pain could be prevented by making some diet and lifestyle changes, or by changing your sleep position. You could lower your risk of lower backache symptoms by eating more of this “powerful” fruit.

    Back pain is a common condition that affects most people at some point in their lifetime, according to the NHS.

    The condition could be caused by sleeping in an awkward position, having poor posture, or even by having a minor injury.

    But, you could reduce signs of back pain by eating more pineapple, it’s been revealed.

    Pineapple contains a “powerful” enzyme that may help to prevent back pain, according to the Illinois Back Institute.

    The enzyme, bromelain, is an anti-inflammatory that helps the body to heal, it said.

    Pineapple is one of the fastest acting ways to tackle back pain or sciatica.

    Unlike other foods or enzymes, bromelain works straight away to reduce the effects of backache, as opposed to having to build up the enzyme over a period of time.

    “Back pain is a common health issue today that affects at least eight out of 10 people,” added physician Dr Joseph Mercola.

    “As for back pain management, I suggest trying natural solutions that provide excellent pain relief without any of the health hazards that pain medications often carry.

    “Found in pineapples, this [bromelain] protein-digesting enzyme is a natural anti-inflammatory.

    “Bromelain can be used in supplement form, but eating fresh pineapple may also be helpful.

    “Most of the bromelain is found within the pineapple’s core, so make sure you leave a little of the pulpy core intact when you eat the fruit.”

    Alternatively, ginger could also help to prevent lower back pain, Mercola added.

    The anti-inflammatory herb has pain-relieving and stomach-settling properties, he said.

    The most common type of back pain in the UK is lower back pain, said the NHS. For short-term relief from backache, patients could try using painkillers.

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  • back pain-George morris physio wigan
    10/09/2018 0 Comments
    Back pain - six ways to improve your posture and prevent lower backache

    George morris physiotherapy Wigan


    Back pain - six ways to improve your posture and prevent lower backache

    BACK pain could be prevented by eating a balanced diet, changing your sleep position, or even by improving your posture. But what actually is a good posture, and how can it prevent lower backache symptoms?

    Back pain is a common condition that affects most people at some point in their lifetime, according to the NHS.

    Back pain could be relieved by changing your posture. While it’s unlikely to resolve the root cause of the pain, it may help to get rid of muscle tension.

    One of the best ways to improve your posture is to make sure you have maximum support for all parts of the chair when sitting down.

    Maintaining the best possible support from the chair should prevent putting too much strain on muscles and soft tissues.

    Similarly, when sitting down on chair, make sure all three normal back curves - the neck, shoulders and lower back - are fully supported by the back of the chair.

    It’s never too late to improve your posture, and even the smallest of changes can help you feel more comfortable, said comfort chair specialist HSL.

    “Your knees should be at a right angle to the hips said HSL’s Chief Occupational Therapist, Julie Jennings. “Try to avoid crossing your legs.

    “Your feet should be flat on the floor to ensure you have a firm and stable base for your seating position.

    “Leave a small gap between the back of the seat and your knees; this allows for good circulation and avoids pressure on essential nerves and capillaries.

    Try to avoid sitting in the same position for more than 30 minutes and if necessary, use the chair arms to support you when standing up.”

    It’s also crucial to avoid putting on the edge of your seat for a long period of time, HSL said.

    Many people won’t be aware of the effects of poor posture until they have health complications as a result, it warned.

    That includes provoking back pain, as the blood vessels and nerves constrict.

    The stress from bad posture may also cause problems with muscles, discs and joints.

    Lower back pain is the most common type of back pain in the UK, said the NHS.

    For short-term relief from backache, patients could try using painkillers, it said.

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  • back pain George Morris physio Wigan
    09/09/2018 0 Comments
    Back pain: Four ways to improve posture and prevent back problems

    George Morris physiotherapy Wigan


    Back pain: Four ways to improve posture and prevent back problems

    BACK PAIN is a common and often long-term problem affecting many people in the UK, however there are steps you can take to reduce your chances of developing the health issue.

    Back pain is one of the most common causes of long-term sickness in the UK, and usually develops as a result of an acute strain on a muscle or ligament, or pain from the facet joints in the spine.

    Alex Clarke is a physiotherapist at Neo G - which offers supports and products designed for injury rehabilitation, general day to day support and active lifestyles.

    Here are his tips for preventing back injuries from occurring:

    Look at your posture

    Having poor posture is one element which can lead to back problems, and many of us are guilty of sitting incorrectly at our desks at work.

    “More of us than ever before are living sedentary lifestyles and spending large portions of the day sat down at a desk, which can lead to problems if you haven’t perfected your posture from the outset,” warned Clarke.

    If you work at a desk, you should review your desk space and office chair “first and foremost”, advised Clarke.

    Set your keyboard to be in front of you when you are typing and leave a gap of around four to six inches between the front of the desk and your keyboard.

    This is because if there is too little space between the desk edge and your keyboard, extra pressure may be put on joints and back muscles, which can lead to problems over time

    In terms of how you sit on your chair, you should avoid slouching as this will increase tension in your muscles.

    “Sit up straight by imagining a piece of string pulling you up from the top of your head, pulling the stomach in and drawing the shoulders back at the same time. Getting into the habit of sitting this way might feel strange at first but it will help prevent problems in the long run,” Clarke said.

    Look at your lifestyle

    Keeping active and exercising can help to treat back pain if you already have it, and help prevent it in the long run.

    This is because exercise stretches and strengthens the muscles in the back, helping combat flare-ups of pain.

    Clarke advises trying low intensity activities such as swimming, walking, yoga and Pilates.

    You should also look at your diet, as carrying extra weight can add pressure to your back, and possibly add supplements to your diet to keep the joints in your back healthy and mobile.

    Increase your strength

    Alongside regular exercise, Clarke recommends adding 15 minutes of stretching into your daily routine, using exercises such as knee to chest stretches, bridges and the cat/cow yoga pose to develop back strength.

    Exercises which strengthen your abdominal muscles can also help prevent back pain, as back problems can be caused by a weak core. Planks and other ab exercises can help.

    Assess your treatment options

    If self-help measures don’t seem to be helping enough, you can look at trying heating pads, which can help recovery and treat muscle and joint pain by improving blood flow and circulation to the back.

    Back supports can also support and stabilise injured, weak or arthritic backs during sport.

    “However, if you continue to suffer the best option is always to see a GP or chartered physiotherapist, who will be able to tailor a treatment plan to you. Always see a professional if the pain doesn’t improve after a few weeks or if pain is preventing you from doing your day to day activities,” said Clarke.

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  • Top ten anti-inflammatory foods
    06/09/2018 0 Comments
    Top ten anti-inflammatory foods that you should include in your diet

    George Morris physio wigan


    Top ten anti-inflammatory foods that you should include in your diet

    Cherries lowers C -reactive protein, which is a key blood indicator used for inflammation

    The omega 3 fats DHA & EPA in salmon play key roles in reducing inflammation

    broccoli has photochemical properties that can quell inflammation compounds associated with cancer development.

    Eating shiitake mushrooms can reduce inflammatory markers and can improve immune system function

    Extra virgin olive oil delivers inflammatory suppressing compounds and an extra omega 3 boost

    Because of its monounsaturated fats and antioxidants, advacardo is an excellent anti -inflammatory

    Curcumin is a powerful compound in turmeric that eases most inflammatory symptoms

    Tomatoes lycopene reduces inflammation, which helps lower cancer and cardiovascular risks

    spinach offers a combination of anti oxidants that boosts the immune system and suppresses inflammation

    strawberries have anthocyanins and antioxidants that sweep up the harmful free radicals that promote inflammation.

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  • headaches- George Morris physio
    29/08/2018 0 Comments
    How to get rid of headaches - four ways to stop painful migraines at home

    George Morris physio Wigan

    How to get rid of headaches - four ways to stop painful migraines at home

    HOW to get rid of headaches: Migraine symptoms include an intense pain on one side of the head. But some diet, exercise and lifestyle changes could help to stop your painful headaches, and may even prevent them from coming back.

    A migraine is a severe headache that can cause a throbbing pain on one side of there head, according to the NHS.

    It’s a common condition that affects three times as many women as men.

    There’s currently no cure for migraines, but some treatments are available to reduce their severity, including painkillers and acupuncture.

    But, you could get rid of painful headaches at home by cutting out certain foods from your diet, doing some yoga poses, or even inhaling certain smells.

    Diet swaps

    The foods we eat could have a big impact on the onset of migraines, according to Healthspan’s Head of Nutrition, Rob Hobson.

    Nitrates found in processed meats and monosodium glutamate - a flavour enhancer that’s commonly used in Chinese foods - can both be guilty of causing severe headaches, he said.

    “Food can play a role in the onset of migraines for some people with the most common triggers being chocolate and caffeine, as well as red wine [all of these contain high amounts of the amino acid tyramine],” said Hobson.

    “So you could start by removing these foods and drinks from your diet to see if helps.”

    Dried herbs

    Adding some herbs to your dinner could help to prevent migraines, according to the British Herbal Medical Association’s Director (https://bhma.org), Dr Dick Middleton.

    Dried feverfew lead could lower the intensity of migraines, and reduce the amount of times they come back, he said.

    “It is important to take the dried herb continuously for several months to see maximum benefit,” he said.

    Feverfew has both anti-inflammatory and pain-relieving compounds, which help to relieve the painful symptoms of migraines, he added.

    Yoga

    Regularly doing yoga stretches may help to prevent migraines from coming back, as well as relieving stress.

    Patients should consider doing three sessions over a 12-week period of Hatha yoga to reduce symptoms.

    Hatha is a less strenuous type of yoga, which includes both poses and breathing exercises.

    The exercises could help patients to reduce the length and intensity of a migraine attack, scientists have claimed.

    There is even some evidence that the yoga can improve patients’ tolerance to pain.

    Smells

    Breathing in certain smells may help to ease migraine pain, some researchers have revealed.

    Inhaling lavender oil for 15 minutes during an attack could lead to faster recovery times, they claimed.

    The oil can be inhaled by sprinkling a few drops on a tissue and breathing in the smell deeply. Alternatively, massage a few drops onto your temples.

    Peppermint could also stop a migraine from developing, and it may even reduce signs of nausea, vomiting and light sensitivity.

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  • Back pain- George Morris Physio Wigan
    29/08/2018 0 Comments
    Back pain: Nine signs your condition could be something serious and when to get help

    George Morris Physio Wigan


    Back pain: Nine signs your condition could be something serious and when to get help

    BACK pain usually isn’t caused by anything serious. But in rare cases it can be the sign of a more serious problem, including a broken bone in the spine.

    Back pain commonly occurs in the lower back and can be the result of an injury such as a sprain or strain.

    It often occurs for no apparent reason, but in rare circumstances it can indicate a more serious health condition and requires urgent medical attention.

    The Chartered Society of Physiotherapy (CSP) says there are symptoms which could point to a more serious underlying condition.

    It said: “These symptoms are very rare but you should contact a doctor if you experience any of them.”

    These symptoms include feeling unwell with your back pain such as a fever or significant sweating that wakes you from sleep.

    Another is difficult passing urine or having the sensation to pass water that is not there.

    Also watch out for back pain along with impaired sexual function such as loss of sensation during intercourse.

    Back pain with numbness or tingling in your genitals or buttocks area , loss of bladder or bowel control, and loss of power in your legs can also indicate something more serious.

    NHS Choices said: “Very rarely, back pain can be a sign of a serious problem such as a broken bone in the spine, an infection, cauda equina syndrome (where the nerves in the lower back become severely compressed) or cancer.”

    Medical conditions which can cause back pain include a slipped disc - which can cause back pain and numbness and tingling, sciatica - which can cause pain, numbness tingling and weakness in the lower back, legs and feet and ankylosing spondylitis - a swelling of the joints in the spine.

    Experts say people with back pain should try to stay in work and resume normal activities. Having physiotherapy can also help resolve lower back pain

    The CSP said: “Avoid bedrest, stay in work and gradually resume normal activities.

    “Scientific studies now indicate prolonged rest and avoidance of activity for people with low back pain actually leads to higher levels of pain, greater disability, poorer recovery and longer absence from work.

    “In the first few days of a new episode of low back pain, avoiding aggravating activities may help to relieve pain.

    “However, staying as active as possible and returning to all usual activities gradually is actually important in aiding recovery – this includes staying in work where possible.”

    Painkillers are a popular choice for relief, but for those looking for a more natural remedy, one of the best exercises to alleviate pain is swimming.

    Why does plunging into the water provide an instant sense of relief, and why is it recommended for back pain patients?

    Dr Bogedain said: “It simply comes down to the fact that movement is good for back pain and that water, thanks to its buoyancy and weightlessness, allows you to perform light resistance and cardiovascular training with very little impact on the spine.”

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  • George Morris Physio Wigan - Arthritis foods with no scientific basis
    28/08/2018 0 Comments
    Arthritis: Seven foods that claim to affect painful joints with no scientific evidence.

    George Morris physio Wigan

    Arthritis: Seven foods that claim to affect painful joints with no scientific evidence.

    ARTHRITIS causes great pain and discomfort to the affected joints, but can be improved by eating the right foods. However, there are many claims surrounding what you should eat to help ease pain and inflammation that are not backed up by science.

    People often hear of various home remedies which can make your arthritis better, however there is often no evidence to support some of these claims.

    The Arthritis Foundation lists seven food myths claiming to affect the symptoms of arthritis.

    Citrus

    Citrus is blamed for inflammation because of acidity, but citrus fruits are rich in vitamin C and antioxidants and have anti-inflammatory benefits.

    You should remember, however, that grapefruit juice can interact with certain arthritis medicines.

    Dairy

    Some people report feeling better when they ditch dairy, but studies show that it can be pro- or anti-inflammatory for different people, and may lower gout risk.

    Unless you’re lactose intolerant or have a dairy allergy, these products don’t have to be off limits, but you should choose skim and low-fat options.

    Cider vinegar

    Some people claim drinking diluted cider vinegar can help improve arthritis, while others claim you should combine it with honey or baking soda.

    However, the anti-inflammatory benefits are not backed by science, according to the Arthritis Foundation.

    Raw diet

    Eating only raw fruits and vegetables has also been claimed by some people as curing their arthritis.

    Although in one study participants reported pain relief, half of them quit because of nausea and diarrhoea.

    Gelatin and collagen

    Gelatin is made from collagen, but there is no actual proof that eating jelly eases joint pain.

    According to the Arthritis Foundation, study results about taking collagen hydrolysate or undenatured collagen for osteoarthritis pain “are mixed but look promising”.

    Pectin

    Some people dissolve fruit pectin - a gelatin-like substance used in jams and jellies - in grape juice. But there’s no scientific evidence that this solution relieves arthritis pain.

    Pectin is a type of dietary fibre, which has health benefits, but adding it to sugary grape juice can hinder weight loss.

    Alkaline diet

    As acidic foods, like meat and processed foods, are blamed for inflammation, some people claim that eating ‘alkalising’ foods, like fruits, vegetables and specific grains, will restore the body’s proper pH balance.

    However, many factors affect pH, such as how your kidneys work, so the claims could be misleading.

    “But you can’t go wrong with eating fewer processed foods and more fruits and veggies,” said the Arthritis Foundation.

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  • George Morris Physio Wigan rhumatoid arthritis
    25/08/2018 0 Comments
    Rheumatoid arthritis: Five foods you should eat to fight flare-ups

    George Morris Physiotherapy Wigan


    Rheumatoid arthritis: Five foods you should eat to fight flare-ups

    RHEUMATOID arthritis causes pain, swelling and stiffness in the joints, but there are certain foods you can eat to help ease the inflammation. The Arthritis Foundation lists five of them.

    Rheumatoid arthritis usually affects the hands, feet and wrists, and sufferers can often experience flare-ups of the condition during certain periods.

    “Although there are no specific nutrition guidelines for people with rheumatoid arthritis, researchers have found a diet rich in omega-3 fatty acids, antioxidants and phytochemicals supplies the body with powerful anti-inflammatory nutrients,” said the Arthritis Foundation.

    Many of these are found in the so-called Mediterranean diet, and include the following five foods:

    Fish

    Certain types of fish are rich in inflammation-fighting omega 3 fatty acids, which reduce C-reactive protein and interleukin-6 - two inflammatory proteins in your body.

    According to the Arthritis Foundation, the best sources come from salmon, tuna, sardines, anchovies and other cold water fish.

    You should eat at least three to four ounces, twice a week.

    Fruit and veg

    Fruit and vegetables are packed with antioxidants, which support the immune system, and may help fight inflammation.

    The best sources come from “colourful foods” such as blueberries, blackberries, cherries, strawberries, spinach, kale and broccoli.

    You should eat at least 1.5 to two cups of fruit and two to three cups of vegetables per meal.

    Onions, which are packed with antioxidants, may also reduce inflammation.

    Nuts and seeds

    Nuts are full of inflammation-fighting monounsaturated fat, protein and fibre.

    The best sources come from walnuts, pine nuts, pistachios and almonds. You should eat 1.5 ounces of nuts daily, which is about a handful.

    Beans

    Beans have several antioxidant and anti-inflammatory compounds. They’re a low-cost source of fibre, protein, folic acid and minerals such as magnesium, iron, zinc and potassium.

    The best sources come from pinto, black, red kidney and garbanzo beans. You should eat at least one cup of beans, twice a week.

    Olive oil

    Olive oil contains heart-healthy monounsaturated fat, antioxidants and oleocanthal, a compound that can lower inflammation and pain.

    The best sources come from extra virgin olive oil, which is less refined and processed, and retains more nutrients than standard varieties.

    You should consume two to three tablespoons per day in cooking or in salad dressings or other dishes.

    “This diet has been analysed in small studies for its impact on rheumatoid arthritis symptoms. Results showed improvements in pain, morning stiffness, disease activity and physical function,” said the Arthritis Foundation.

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  • George Morris Physio Wigan coconut oil
    25/08/2018 0 Comments
    So will coconut oil kill me?

    George Morris physiotherapy Wigan

    This week a Harvard professor calls coconut oil 'pure poison'

    So will coconut oil kill me?

    All the confusion and negative news seems to be taking a toll on the popularity of coconut oil. Sales started waning in 2015, according to the Washington Post.
    Like all fats, coconut oil is high in calories. The truism for most things concerning diet holds up here: Saturated fats generally, and coconut oil specifically, are probably fine in moderation. Calling something a poison is a great way to get YouTube views, but unless you stir-fry the coconut oil with some arsenic, it’s an exaggeration.

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  • George Morris Physio Wigan turmeric
    22/08/2018 0 Comments
    Add spice to your dinner to avoid painful lower backache

    George Morris Physio Wigan


    Add spice to your dinner to avoid painful lower backache

    Eating anti-inflammatory foods is a great way to reduce back pain at home.

    One of the best spices to add to your dinner for back pain is turmeric, it’s been claimed.

    Back pain could be caused by inflammation, or symptoms made worse by inflammation.

    But, turmeric’s active ingredient, curcumin, is a natural anti-inflammatory that could ease joint pain, Malaysia scientists have claimed.

    It works by preventing tissue destruction and joint inflammation, they said.

    The spice could even help the body to maintain good nerve cell function.

    Arthritis is the most common cause of lower back pain - osteoarthritis, to be precise.

    But, eating more of the spice could help to relieve signs of the painful condition.

    “Curcumin is a potential candidate for the treatment of osteoarthritis,” said the scientists.

    “Patients with osteoarthritis showed improvement in pain, physical function, and quality of life after taking curcumin.

    Osteoarthritis could lead to back pain due to gradual wearing and tearing of spinal discs or facet joints, added spine surgeon Dr John Peloza.

    For short-term relief from back pain, try taking anti-inflammatory painkillers, such as ibuprofen.

    It’s also important to stay as active as possible. Walking, swimming or yoga could all help to reduce lower back pain.

    Doing regular back stretches could help to prevent the pain from returning.

    If you’re overweight, losing weight through a healthy diet and regular exercise could also lower your chances of back pain.

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  • George Morris Physio Wigan rheumatoid arthritis
    21/08/2018 0 Comments
    Rheumatoid arthritis symptoms: Are you at risk? Five signs you could have the condition

    George Morris physio wigan


    Rheumatoid arthritis symptoms: Are you at risk? Five signs you could have the condition

    RHEUMATOID arthritis symptoms and signs are caused when the immune system starts to attack the body’s joints. Watch out for these warning signs of the condition.

    Rheumatoid arthritis symptoms are often related to joint problems, although they can also cause other difficulties in the body.

    The condition occurs when the immune system starts to attack joints, causing inflammation and pain to the sufferer.

    It is the second most common form of arthritis in the UK, with Osteoarthritis being the most common, according to Arthritis Research UK (ARUK).

    “Symptoms of rheumatoid arthritis tend to come and go,” said the charity online.

    “You may have flare-ups when your symptoms become worse than normal.”

    Joint pain

    This is one of the “main symptoms” of the condition, according to the NHS.

    The type of pain tends to be “throbbing” and “aching”, and is worse in the mornings or following a period of inactivity.

    “A few joints - often your fingers, wrists or balls of your feet - become uncomfortable and may sell, often intermittently,” said ARUK online.

    Stiffness

    Problems moving joints can also happen due to rheumatoid arthritis.

    “You may also feel stiff when you wake up in the morning,” said ARUK. “If you have painful, swollen joints and stiffness in the morning that lasts for longer than half an hour, you should see your doctor.”

    Tiredness

    Feeling general fatigue, depression or irritability could be a sign of rheumatoid arthritis.

    The NHS described this as a “lack of energy” saying some people with the condition experience “a range of more general symptoms”.

    Anaemia

    Anaemia, or iron deficiency, can be caused by the condition.

    “The underlying causes of this are not well understood,” said medicinal website Everyday Health, “but the inflammation that occurs throughout the body in rheumatoid arthritis may contribute to it”.

    “Inflamed tissues in the joints release proteins that compromise the body’s ability to use iron and produce red blood cells, leading to a low red blood cell count.”

    Signs of flu

    “Flu-like symptoms, such as feeling generally ill, feeling hot and sweating,” are also warning signs for the condition said ARUK.

    The NHS added a poor appetite and weight loss could all be warning signs.

    “Research shows that the sooner you start treatment for rheumatoid arthritis, the more effective it’s likely to be, so early diagnosis is important,” said ARUK.

    “For about one in five of those with rheumatoid arthritis the condition develops very rapidly, with pain and swelling in a lot of joints, sever morning stiffness and great difficulty doing everyday tasks.”

    There’s currently no cure for the condition, but some treatments may relieve pain or slow down joint damage.

    If you are concerned you have the condition, contact your GP.

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  • George Morris Physio Wigan back pain tips
    19/08/2018 0 Comments
    Back pain - add this 35p ‘superfood’ to your breakfast routine to prevent lower backache

    George Morris physio wigan


    Back pain - add this 35p ‘superfood’ to your breakfast routine to prevent lower backache

    BACK pain could be caused by having bad posture, sleeping in an awkward position, or by a minor injury. Adding this cheap fruit to your daily breakfast diet cold help to get rid of lower back pain symptoms.

    Back pain is a common condition that affects most people at some point in their lifetime, according to the NHS.

    Patients suffering from back pain could make some lifestyle swaps to prevent backache from coming back, including regular exercise.

    Eating more red grapes with your breakfast could protect against backache, according to nonprofit organisation the American Association of Retired Persons (AARP).

    Making some small dietary changes could help to get rid of lower back pain faster.

    Red grapes could protect against back pain as they contain antioxidants, known as resveratrol.

    Resveratrol defends against cartilage damage in the back, it said.

    “This deeply hued fruit contains resveratrol, a powerful compound that blocks the enzymes that contribute to tissue degeneration,” said the AARP.

    “In lab experiments at Rush University Medical Center in Chicago, resveratrol protected against the kind of cartilage damage that causes back pain.

    “Although the research is preliminary, it can't hurt to fill up on foods rich in resveratrol, including blueberries and cranberries, which contain other powerful antioxidants as well.”Eating more ginger could also help to speed up back pain recovery time, according to physician Dr Joseph Marcela.

    The herb has anti-inflammatory properties that can help with pain relief and digestive problems, he said.

    For the best effects, either add grated ginger to your diet, or start drinking ginger tea, he said.

    Patients should consider adding turmeric to their daily diet, too, added AARP.

    Curcumin, the active ingredient in turmeric, fights the pain of rheumatoid arthritis as effectively as ibuprofen, it said.

    Staying as active as possible is one of the most important things you can do to relieve back pain, said the NHS. Resting for long periods of time can make the pain worse, it added.

    For short-term relief, patients that suffer from back pain could take anti-inflammatory painkillers, including ibuprofen.

    Alternatively, place a hot or cold compression pack on the affected area. A hot water bottle, or bag of frozen peas, will work just as well, it said.

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  • George Morris Physio Wigan exercise to keep young
    17/08/2018 0 Comments
    This is the best anti-ageing workout according to science

    George Morris physio Wigan

    This is the best anti-ageing workout according to science

    We all know that a healthy lifestyle can hold back ageing – eat the right foods, avoid alcohol and cigarettes, get enough sleep, stay stress-free and do plenty of exercise. Up until now, we here at HELLO! thought that all forms of exercise were equal when it comes to holding back the years. But no, one form of exercise is better than the others at delaying ageing! Heard of HIIT? High-intensity interval training. Yep, new research by the Mayo Clinic published in Cell Metabolism has discovered that HIIT workouts can hold back the years at a cellular level, which is frankly, remarkable. Here comes the science bit…

    Women's Health report that the study looked at how exercise impacts the 'mitochondria of our cells', which is the source of our energy. Two groups of 36 men and women aged between 18-30 and 65-80 did strength training and a HIIT training program. Muscle mass improved in the strength training group but the HIIT group showed more significant mitochondrial improvement – 49% in the young group and 69% with the older group. Their heart and lung function and insulin levels also improved. Wow.

    So what does a HIIT workout involve exactly? The workout is designed to raise your heart rate with periods of intense exercise, followed by short rest breaks or less vigorous activities. The sessions can last between four and 30 minutes, but the increased effort you put in makes it feel as though you've done an hour-long gym workout.

    As well as the anti-ageing benefits of HIIT, other plus points include a faster metabolism, fat loss and a more flexible, shorter fitness session. Exercises like push-ups, burpees and lunges can all be done at home. Beware though – you need a basic level of fitness to start with so prepare your body before you start.

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  • George Morris Physio Wigan posture
    15/08/2018 0 Comments
    8 easy ways to improve your posture

    George morris physio Wigan


    8 easy ways to improve your posture

    Besides a more elegant aesthetic, sporting good posture can do wonders for your overall health, as one of London’s leading fitness trainers, Heartcore founder Jess Schuring, agrees.

    More specifically, Schuring says, it can 'improve our digestion, respiratory functions and movement capabilities'. Plus, she feels, good posture can 'also have a tremendous effect on our spiritual, inner balance, giving us a deeper feeling of stability, clarity and confidence'. Well, who wouldn't want more of that?

    Poor posture usually doesn’t occur overnight and it can therefore be tricky to spot signs in time. 'A mix of habitual routines, physical weakness, restricted mobility, chronic pain and/or simply lack of awareness can all play their part,' Schuring explains.

    However, there are simple ways you can improve posture in your daily life, and prevent poor posture from worsening – or occurring – in the first place. Below Schuring shares some simple methods that will make a difference inside (hopefully) and out.

    1. Use a laptop stand

    'If you work in an office, or use a computer outside of work, then try using a stand for your laptop or monitor rather than placing it directly on a desk. This will help keep your head more level and avoid prolonged flexion of your cervical spine.'

    2. Sit on the edge of your seat

    'Sitting on the edge of your stool or chair rather than slumped back into it will help activate your core muscles and keep you more upright.'

    3. Keep your core strong

    'Our core muscles (among others) are anatomically designed to support our spine and keep us upright while allowing us to flex, extend, bend sideways and rotate. Keeping these muscles active and strong is important. Try incorporating a plank (in all its variations) into your exercise regime.'

    4. Walk barefoot more

    'The way we stand, walk and run has a major impact on our posture. Alongside genetic conditions, poorly fitted and high-heeled footwear can cause posture problems. Try to kick aside your shoes as often as you can and walk barefoot.'

    5. Use your non-dominant hand more

    'Overusing specific muscles can cause physical imbalances, potentially resulting in poor posture. To help realign your posture, try to use your non-dominant hand as much as possible for activities such as opening doors and picking things up. Also try holding your handbag on the opposite arm to usual whenever you remember.'

    6. Do some stretches every time you break for the bathroom

    'Frequent throat and neck stretches throughout the day will bring more awareness back towards your posture and make you naturally sit taller. Ask your fitness instructor to demonstrate the best technique for you.'

    7. Breathe deeply

    'Both busy lifestyles and sedentary environments have conditioned us to "forget" about breathing. While we don't need to be reminded to breathe, we do need to remind ourselves to breathe deeply. Our respiratory muscles and lung capacities decrease over time and leave us with weakened muscles, poor posture and feeling of stress; undermining our overall health and also affecting the way we hold ourselves.'

    8. Start and end your day with a roll down

    'For an instant reset try a pilates roll down: stand with your feet hip-width apart. With your knees slightly bent and tuck your pelvis under slightly. Allow your neck to relax, dropping your chin to chest and start to roll down slowly through your spine (arms relaxed). Roll as low as your body allows you – stay here for one breath before starting to roll back up to standing. Keep your knees slightly bent.'

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  • 13/08/2018 0 Comments
    Arthritis pain: Best supplements, diet and exercise - six ways to reduce joint symptoms

    George morris physiotherapy wigan


    Arthritis pain: Best supplements, diet and exercise - six ways to reduce joint symptoms

    ARTHRITIS pain affects about 10 million people in the UK, and symptoms include joint pain, inflammation, and restricted movement. This is how to avoid signs of arthritis, including supplements for your diet and the best exercises.

    Arthritis is a common condition that affects people of all ages, including children.

    The condition is often caused by a gradual wearing down of the smooth cartilage that lines joints.

    Arthritis symptoms can include inflammation, joint pain, and having warm red skin over the affected areas.

    Making some small lifestyle changes could help to reduce arthritis pain, according to naturopathic nutritionist, Amy Water, from Water for Health (www.waterforhealth.co.uk).

    These are the best ways to lower your risk of joint pain.

    Warm water

    Soaking painful joints in warm water could provide arthritis patients with some relief.

    “Warm water can be a great comfort if you have any type of pain, including joint pain, due to its soothing qualities,”

    “Heated pools, for example, can provide a form of relief by easing joint pain, as well as being a great way to exercise.

    “Additionally, you can also gain relief from warm baths filled with Epsom salts, which will provide you with added comfort and will relax any muscles and joints that are painful.”

    Vitamin D

    Boosting your vitamin D intake could help to ward off any signs of joint pain.

    Try either taking vitamin D supplements, or spending more time in direct sunlight.

    “Vitamin D may play a vital role to help ease joint pain over the winter,” said the nutritionist.

    “As there is less sunlight during the colder months, it’s very important to keep your vitamin D levels topped up.

    All adults should consider taking 10mcg vitamin D supplements during the winter months.

    “This will help reduce any muscular or joint pain, as vitamin D helps keeps your bones healthy and supports muscular functionality.”

    Hydration

    Drinking enough water will help to relieve muscle pain by flushing out any harmful toxins, said Water.

    Everyone should drink at least two litres of water everyday to release any tension.

    “Dehydration can make your muscles and joints more sensitive, which can cause excruciating pain.

    “Excessive alcohol drinking is directly linked to inflammation which can also worsen any joint pain, by decreasing the amount of drink, it will help ease any pain.”

    Supplements

    Fish oil supplements could reduce inflammation, and reduce muscle or joint pain.

    Omega-3 fatty acids - which are found in fish oil - work as an anti-inflammatory to counteract the symptoms of arthritis.

    Exercise

    It’s crucial that arthritis patients remain active throughout the year.

    The best workouts for patients are light resistance training and low impact workouts, said the nutritionist.

    “Yoga and Pilates are excellent sports to reduce any pain,” she said.

    “Before any sport, always warm up beforehand to ensure no muscle strain or damage.”

    Diet

    Eating a healthy, balanced diet is extremely important for arthritis patients.

    Following an unhealthy diet increases the risk of obesity. Being overweight puts extra pressure on joints and muscles.

    “Keeping a healthy, anti-inflammatory diet will help you ease the pain within your joints,” said Water.

    “Foods which are proven to have anti-inflammatory effects include tomatoes, olive oil and green leafy vegetables, like kale and spinach.”

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  • 09/08/2018 0 Comments
    Soya helps fight bone problems

    George Morris physiotherapy Wigan


    Soya helps fight bone problems

    BRITTLE bone disease can be staved off by adding soya to your diet, scientists have found. Foods tofu, tempeh, edamame, soya sauce and soya milk are rich in compounds that mimic the effect of oestrogen.

    Levels of the sex hormone – which strengthens bones – drop after the menopause making women particularly vulnerable to weakening condition.

    But soya could help protect bone health both before and after the menopause.

    Professor Pamela Hinton, a nutritionist at Missouri University, Columbia, US, said: “The findings suggest all women might see improved bone strength by adding some soya-based whole foods to their diet.”

    And the report found the food could boost younger women’s bone strength.

    Prof Hinton added: “Our findings suggest women don’t even need to eat as much soya as is found in typical Asian diets.”

    The findings published in the journal Bone Reports are based on female rats that have previously been shown to be a good animal model of the menopause.

    Osteoporosis blights the lives of three million British women with bones becoming fragile from loss of tissue due to hormone changes or vitamin D or calcium deficiency.

    It is twice as prevalent in women as men – and usually starts from the age of 50.

    There is no screening programme so it goes largely undiagnosed until a bone is fractured.

    A third of sufferers do not know they have it until that happens.

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  • 07/08/2018 0 Comments
    Back pain warning - avoid this oil when cooking or risk painful lower backache

    George Morris physiotherapy WiganBack pain warning - avoid this oil when cooking or risk painful lower backacheBACK pain could be prevented by making some diet or exercise changes, as well as swapping your sleep position. Avoid using this oil when you’re cooking, or risk lower back pain symptoms, it’s been revealed.Back pain could be caused by a minor injury, poor posture, or even by sleeping in an awkward position.But, your diet could also be playing a role in your lower back pain, it’s been claimed.Using vegetable oil when cooking could lead to inflammation in the body, warned the Texas Spine Clinic.Inflammation is one of the underlying causes of back pain, including inflammation of the vertebrae.“If you are experiencing back pain, then it is important to follow a healthy diet,” said the Texas Spine Clinic. “Eating nutritious foods can help you heal faster.”“On the other hand, eating unhealthy foods can slow down the healing process.Vegetable oil is rich in omega 6 fatty acids, said the clinic.When there’s more omega 6 than omega 3 in the body, it could lead to an inflammatory response.This could trigger a painful backache in some patients, it added.“If you are experiencing back pain, then it is important to follow a healthy diet,” said the Texas Spine Clinic. “Eating nutritious foods can help you heal faster.”“On the other hand, eating unhealthy foods can slow down the healing process.The most common type of back pain in the UK is lower back pain, according to the NHS.For short-term relief from back pain, try taking anti-inflammatory painkillers.

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  • 06/08/2018 0 Comments
    How to get rid of tennis elbow: Four ways to improve symptoms and speed up recovery

    George morris physiotherapy wigan


    How to get rid of tennis elbow: Four ways to improve symptoms and speed up recovery

    HOW TO get rid of tennis elbow: The condition occurs when the muscles and tendons in the forearm are strained due to a repetitive or strenuous activity.  There are four things you can do to speed up recovery.

    Tennis elbow is common and causes pain around the outside of the elbow. While many people associate the condition with the sport, it can actually be the result of every day activities.

    You may experience pain on the outside of your upper forearm, just below the bend of your elbow, when lifting or bending your arm, when gripping small objects, such as a pen, or when twisting your forearm, such as turning a door handle or opening a jar.

    Difficulty extending your arm fully may also occur.

    If the condition impacts how you go about your day, there are four thing you can do to improve symptoms and speed up recovery, according to the NHS.

    The first thing it recommends you do is rest your injured arm and stop doing the activity that’s causing the problem.

    Holding a cold compress, such as a bag of frozen peas wrapped in a towel, against your elbow for a few minutes several times a day can also help ease the pain.

    The healthy body adds: “Taking painkillers, such as paracetamol, may help reduce mild pain caused by tennis elbow.

    “Non-steroidal anti-inflammatory drugs, such as ibuprofen, can also be used to help reduce inflammation.

    “Physiotherapy may be recommended in  persistent cases.

    “Massaging and manipulating the affected area may help relieve the pain and stiffened, and improve the range of movement in your arm.”

    Most cases of tennis elbow last between six months and two years.

    As a last resort surgery may be used to remove the damaged part of the tendon.

    To prevent getting tennis elbow in the first place there are certain steps you can take to protect your arm muscles and tendons.

    Bupa says you should think about the repetitive actions you do and try to avoid or change them.

    You should take breaks that involve using your arms.

    If you’re lifting, carry the weight close to your body and keep your palms facing upwards.

    If you play a sport, make sure you’re using the right technique. You may want to get a coach to help you with this.

    Finally, make sure you’re using equipment that’s suitable for you. For example, make sure your racquet handle is the right size.

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  • 04/08/2018 0 Comments
    Best supplements for arthritis - 14p a day capsules could reduce joint pain

    George Morris physiotherapy Wigan


    Best supplements for arthritis - 14p a day capsules could reduce joint pain

    SUPPLEMENTS could be used to reduce some symptoms of arthritis pain, including inflammation and restricted movement. Adding these cheap capsules to your diet every day could lower the risk of arthritis symptoms.

    Arthritis is a common condition that affects people of all ages, including young children.

    The condition is often caused by a gradual wearing down of the smooth cartilage that lines the joints.

    Taking some supplements may help to reduce arthritis pain, according to the Arthritis Foundation.

    Glucosamine supplements could provide pain relief for arthritis patients, it said.

    The capsules have anti-inflammatory properties, and may even help cartilage to regenerate, added the foundation.

    “Glucosamine is a natural compound found in healthy cartilage, particularly in the fluid around the joints,” said the Arthritis Foundation.

    “For dietary supplements, it is harvested from shells of shellfish or can be made in the laboratory.

    “It can come in several chemical forms, but the one most used in arthritis is glucosamine sulphate.

    “Glucosamine may provide modest pain relief for some patients with osteoarthritis of the knee, hip and spine.”

    Studies have claimed taking glucosamine supplements improved arthritis patients’ symptoms, including joint pain, stiffness, and function.

    But, some scientists said they have no benefits, and only have the effect of a placebo.

    Patients may need to take glucosamine for six months before feeling any improved symptoms, said nutritionist Atli Arnarson.

    Arthritis patients that are considering adding glucosamine to their diet should take supplements with meals, three times a day, he said.

    Most capsules can usually be bought with doses between 300-500mg, added the nutritionist.

    Those taking salts of glucosamine sulphate only need one supplement each day.

    Arthritis affects about 10 million people in the UK, said the NHS.

    Osteoarthritis is the most common type of arthritis in the UK, followed by rheumatoid arthritis.

    Arthritis symptoms include joint pain, inflammation, and restricted movement.

    There’s currently no cure for the condition, but some treatments may help to relieve signs of joint pain.

    Speak to a George Morris physio if you’re worried about the signs and symptoms of arthritis.

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  • 02/08/2018 0 Comments
    Back pain - 50p fruit snack could prevent backache from coming back

    George Morris Physiotherapy Wigan


    Back pain - 50p fruit snack could prevent backache from coming back

    BACK pain could be prevented by watching your diet, or by making a change to your sleep position. You could slash your risk of lower back pain symptoms by eating more of this fruit snack.

    It could be caused by sleeping in an awkward position, having bad posture, or even by a small injury.

    Making some small diet changes could help to get rid of back pain, or even prevent it from coming back.

    Eating more cherries could help to reduce signs of lower backache, claimed medical research company Synergy Research Centers.

    The fruit reduces inflammation in the body - a key cause of back pain.

    Patients suffering from back pain could benefit from snacking on cherries, or even by drinking it as a juice, it said.

    The fruit works by relieving muscle pain, while also increasing the amount of antioxidants in the body, it added.

    “If you suffer from lower back pain, you know how frustrating and disruptive it can be to your life,” said Synergy Research Centers.

    “It interferes with your ability to work and prevents you from getting a good night’s sleep.

    “Over time, chronic pain can wear away at your mental state, leaving you feeling hopeless and desperate.

    “Studies have shown that people who incorporate cherries or cherry juice into their diets experience a significant decrease in muscle pain, with effects comparable to those produced from pain medication such as ibuprofen.

    “The secret is in anthocyanins – antioxidants that reduce inflammatory chemicals in your body, thereby diminishing pain.”

    Broccoli is another great diet choice to relieve signs of lower back pain, added the research centre.

    The vegetable is rich in calcium, which the body needs to prevent chronic muscle cramps and pain.

    Other calcium sources include dairy foods, kale, and collard greens.

    Lower back pain is the most common type of back pain in the UK, said the NHS.

    It’s not easy to identify the cause of back pain, and it often occurs for no apparent reason.

    Regularly exercising could help to prevent back pain from coming back.

    Speak to a GP or physiotherapist for advice on the best types of exercise for back pain.

    All adults should aim for about 150 minutes of moderate-intensity activity every week.

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  • 22/07/2018 0 Comments
    Fibromyalgia symptoms: Five signs you need to visit your GP for help

    George Morris physiotherapy wigan


    Fibromyalgia symptoms: Five signs you need to visit your GP for help

    FIBROMYALGIA symptoms usually consist of widespread pain in the body, but other signs are also linked to the condition, such as feeling tired. If you have the symptoms for at least three months you should go see your GP for help.

    Fibromyalgia symptoms tend to be experienced by the sufferer between the ages of 20 and 60, though the condition is more common with increasing age.

    It causes widespread pain in the body, but discomfort can vary depending on the person.

    The pain may be worse at some times than others, and can feel like a deep ache in your muscles, like a burning or throbbing, or intense, persistent pain.

    But fibromyalgia can also cause other symptoms too - Bupa lists five.

    These include feeling stiff, especially when you wake up, feeling tired, sleeping badly, problems with your memory or thinking clearly, and changes in your mood.

    Is there a test for fibromyalgia?

    There’s no specific test to diagnose the condition, but when you visit your GP your body will be examined to check for visible signs of the condition - for example, swollen joints could suggests arthritis rather than fibromyalgia.

    Other illnesses that need to be ruled out include chronic fatigue syndrome, which causes long-term tiredness.

    Your GP will probably also check if you have multiple sclerosis.

    Once those conditions have been ruled out, certain criteria have to be met for fibromyalgia to be diagnosed.

    The most widely-used guidelines for diagnosing fibromyalgia in the UK involves three steps.

    The first is to see if you either have severe pain in three to six different areas of your body or you have milder pain in seven or more different areas.

    The second is to see if your symptoms have stayed at a similar level for at least three months.

    Finally, you could have fibromyalgia if no other reason for your symptoms has been found.

    The extent of the pain may be assessed by applying gentle pressure to certain tender points across the body, where any pain is likely to be at its worst, the NHS notes.

    How to treat fibromyalgia

    Because fibromyalgia has numerous symptoms, no single treatment will work for all cases.

    Lifestyle changes and medication will most likely be the recommended forms of treatment by your GP, but other healthcare professional may be involved in your care.

    These include a rheumatologist - a specialist in conditions that affect muscles and joints - a neurologist - a spiciest in condition of the central nervous system - and a psychologist - a specialist in mental health and psychological treatments.

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  • 20/07/2018 0 Comments
    benefits of CBD oil

    Benefits of CBD oil

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  • 20/07/2018 0 Comments
    CBD oil vs hemp capsules: What are they and what are the benefits?

    George Morris physio Wigan


    CBD oil vs hemp capsules: What are they and what are the benefits?

    CBD OIL has increased in popularity in the UK since hitting high street stores like Holland & Barrett earlier this year. But after the recent emergence of hemp capsules, what is the difference between the two and what are the benefits?

    CBD oil, also known as cannabidiol, was made available in the UK at Holland & Barrett stores at the start of the year and proved popular among the general public.

    According to the Cannabis Trades Association UK, the number of people using cannabidiol (CBD) oil in Britain has rocketed from 125,000 to 250,000 in the past 12 months.

    Because of its success a number of other CBD and hemp products have emerged. Love Hemp Water launched CBD infused water last month.

    Hemp capsules are also now available on the market. But with a multitude of different products on offer, what are the differences between CBD oil and hemp capsules and what are their benefits? Nutritionists Cassandra Barns explained to Express.co.uk.

    She said: “There are several differences between hemp capsules on the market and CBD oil. First, let’s note that cannabidiol or CBD is just one of the phytocannabinoids – the primary active compounds – in cannabis sativa (hemp).

    “Whereas most CBD oils focus solely on cannabidiol, there are hemp capsules that instead contain a full range of the active phytocannabinoids in hemp. This gives it the potential to have a more synergistic effect in the body – i.e. all the compounds working together.”

    Cassandra explained that phytocannabinoids are natural substances found in cannabis sativa plants. When we absorb them, they interact with our nervous system, brain and immune system.

    She added: “They do this by mimicking – or helping to increase – the activity of natural chemicals produced in our own body known as endocannabinoids (note that despite the name, endocannabinoids themselves are not from cannabis – they were simply named after it).”

    Secondly, phytocannabinoids on their own can be difficult to absorb, according to Cassandra.

    She said: “I’ve seen figures that say only around 20 per cent of CBD is absorbed in a standard form.“In HempCeutix capsules, Natures Plus has added a natural absorption-boosting blend that includes lecithin and black pepper extract – which can mean you get more bang for your buck in your phytocannabinoid supplement.

    “Also included in HempCeutix is a blend of botanicals such as rosemary and clove, which are thought to act as tonics to the endocannabinoid system in the body.

    “This means they may work alongside the phytocannabinoids to boost their effects and benefits.”

    Finally, Cassandra picks up on the convenience of capsules versus a liquid oil.

    She said: “CBD oil can have an acquired taste that can put some people off, and oils or drops can be more difficult to remember to take regularly compared to capsules.”

    But what medical advice should be given to patients thinking about taking CBD oil or hemp products?

    Dr Andrew Thornier, chief medical officer at Now Patient, recommends taking them with caution. He said that because these aren’t prescribed by a GP or pharmacist at present, we still don’t know the full side-effects.

    He added: “I would not personally recommend this as a medical practitioner.

    “I would always recommend anyone wanting to take any medicine that isn’t registered with the General Pharmaceutical Council to do so with caution and almost always have a chat with your Pharmacist or GP at your next visit to take their advice.

    “The individual needs of the patient vary and what works for one person, may not work for another and this is not currently classed as an official medication which can be prescribed.”

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  • 18/07/2018 0 Comments
    Back pain - 85p ‘top superfood’ could prevent lower backache

    George morris physiotherapy wigan


    Back pain - 85p ‘top superfood’ could prevent lower backache

    BACK pain could be prevented by watching your diet, or by changing your sleep position. You could also slash your risk of lower back pain symptoms by eating more of this “top superfood” fruit.

    Back pain could be caused by sleeping in an awkward position, having bad posture, or even by a minor injury.

    Back pain could be prevented by eating more avocado, it’s been claimed.

    The fruit could reduce swelling and boost nerve function in the back, according to nutritionist Dr Josh Axe.

    The superfood could be beneficial to back pain patients due to its high potassium content, he added.

    “If you want to improve overall joint and muscular health, maintain a healthy body weight, lower inflammation, and prevent back pains from returning in the future, consuming a healthy, healing diet is key,” said the nutritionist.

    “Avocados are truly one of the top superfoods to add to your diet.

    “One interesting fact many people are unaware of is that you would need to eat two bananas to meet the potassium content in just one whole avocado, which makes avocados an excellent source to prevent low potassium.

    “Potassium reduces swelling and is an important electrolyte for muscular and nerve functions.

    “Include potassium-rich foods [which also tend to be high in beneficial magnesium] in as many of your meals as possible, such as green leafy vegetables, avocados, bananas, coconut water and cultured dairy.”

    Patients could also avoid back pain by eating foods that are high in fibre.

    Fibre-rich foods could help patients to lose weight, while boosting gut and digestive health.

    Constipation could make back pain worse, so managing the health of the digestive system is crucial.

    It’s also important to keep hydrated, as it prevents muscle spasms.

    Drink about eight glasses of water every day to prevent dehydration.The most common type of back pain in the UK is lower back pain, said the NHS.

    For short-term relief from backache, patients could try using painkillers, it said.

    Other treatments include physiotherapy, surgery, or hot and cold packs.

    The most common type of back pain in the UK is lower back pain, said the NHS.

    For short-term relief from backache, patients could try using painkillers, it said.

    Other treatments include physiotherapy, surgery, or hot and cold packs.

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  • 18/07/2018 0 Comments
    Should I buy glucosamine for my joints?

    George morris physio wigan

    BBC -trust me I am a doctor -Should I buy glucosamine for my joints?

    Many of us live with joint pain; osteoarthritis affects 1 in 10 people in the UK, and many also suffer injuries from sports or accidents. Millions swear that glucosamine helps them – here in the UK we spend more than £50m a year on it - but is it worth the money?How much glucosamine is in your pills?Most glucosamine supplements are sold in the UK as a “food supplement” and NOT a medicine – as such, they are checked for food safety to ensure they won’t do you any harm, but they’re not checked for quality or quantity of the ‘active’ ingredient. Because glucosamine isn’t a herbal product, it also doesn’t qualify for registration under the ‘THR’ (Traditional Herbal Registration) scheme, where supplement manufacturers can have their products verified independently and carry a ‘THR’ mark to show that they have been certified and checked.So we tested nine glucosamine supplement brands readily available in the UK, to see whether they contained the amount of glucosamine claimed on the bottle. Dr Cristina Legido-Quigley and her team at Kings College London's Institute of Pharmaceutical Science undertook that analysis, and their tests revealed some surprising discrepancies.Does glucosamine actually help joint pain?There have been countless trials on glucosamine to see whether it helps our joints, and they often compare glucosamine with painkillers or placebo pills, to see which treatment seems to relieve pain more.Some of these studies found glucosamine seemed to help patients, others found it was no better than a placebo pill in relieving pain.In 2010 the British Medical Journal published a meta-analysis where they pulled together the results of thousands of patients in many glucosamine trials, and the authors were unable to show any conclusive benefit from taking glucosamine – but they did go on to say that patients taking it often are convinced of its benefit, and as it wasn’t doing them any HARM, they could continue to do so.On the other hand, other similar reviews come to the opposite conclusion, and say that glucosamine may have some benefit.So what is the truth? Is it effective, or no better than placebo? Or could it be both…?Our experimentWe recruited 74 volunteers suffering from joint pain in their knees, and each person scored their joint pain on a scale of 1-10 (10 being agony) – our experts also assessed everyone’s range of movement.Then, we divided the volunteers into two groups: the first group were given something that has been shown to help with joint pain - daily exercises designed to strengthen the muscles around the knee joint. The second group would take a daily supplement pill, but they weren’t told what the pill actually was. After the 8 week trial everyone filled out the pain score forms again.In the exercise group, 80% of people improved their symptoms by over a third – which is a clinically significant amount. And in the supplement group, 55% of people improved their symptoms by over a third. And it was at this point that we revealed to our volunteers that the supplement they’d been taking was a placebo pill – in other words, just a sugar pill.What does this mean?Our experiment helped show just how powerful the placebo effect can be. Most people taking the daily supplement genuinely felt their joint pain getting better, despite the fact that it was just a ‘sugar pill’ – and while it might be easy to pass judgement, it’s worth keeping in mind we’re all susceptible to the placebo effect. One thing this trial showed was how powerful that effect can be in the case of joint pain, and this may help explain the complicated picture around glucosamine pills and other supplements. They may be ‘no better than placebo’, but that’s because placebo is actually pretty effective!The other thing this trial shows, though, is that the right exercises CAN have a beneficial impact on joint pain. 80% of the exercise group reported an improvement in their symptoms, significantly more than placebo, and this tallies with well-established scientific research that shows how effective exercise is for dealing with osteoarthritic joint pain. By strengthening the muscles and tendons around our joints we’re providing support to that joint, which will relieve the pressure on it.If you struggle to get out of a chair without using your hands, or have trouble opening jars, you’re potentially at risk of developing joint pain because your muscles are relatively weak. But a few simple daily exercises could fix this and the added bonus is that these exercises are free, so there really is no point wasting your money on glucosamine

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  • 18/07/2018 0 Comments
    Back pain: The best supplement for reducing your backache

    George Morris physio Wigan

    Back pain: The best supplement for reducing your backache 

    BACK pain - especially lower back pain - can impact your everyday life and exercise plan. But, you could relieve signs and symptoms of backache by adding this cheap supplement to your diet, it’s been claimed.Back pain is a common condition that can be caused by almost any activity, according to the NHS.Lower back pain is the most common type of back pain, although it can impact anywhere along the spine.In most cases, your back pain won’t be caused by anything serious, and can be relieved by making some small lifestyle changes.Staying active or taking anti-inflammatory painkillers may help to reduce backache, and speed up your recovery.But, you could also relieve back pain by taking omega-3 fish oil supplements, a nutritionist has revealed.Omega-3 supplements can reduce the painful symptoms of backache by reducing inflammation, according to Healthspan’s Medical Director, Dr Sarah Brewer.Inflammation is a major cause of painful joints, and contributes to back pain.“Omega-3 fish oils, or cod liver oil can help reduce inflammation to improve back stiffness and pain,” said Brewer.“Devil’s claw is a natural pain-killer that appears to be as effective in reducing low back pain as a prescribed anti-inflammatory drug’.“Almost any activity can cause backache, including housework, gardening and over-vigorous exercise although it’s most common in those whose work involves heavy lifting or carrying, sitting in one position, or bending awkwardly.If you are overweight and unfit, poor muscle tone also increases the risk as your back is not getting the support it needs.“Surprisingly, both current and former smokers are also more likely to develop back pain.”Back pain may be the result of an injury, but more often than not, it occurs for no reason, the NHS added.But, you should speak to a GP/physio immediately if you have back pain and numbness, or tingling, around the genitals, or chest pain.If you have severe back pain, some treatments may help to reduce symptoms, or prevent it from returning.Some group exercise classes aim to teach you how to strengthen your muscles and improve your posture.Physiotherapists or osteopaths may manipulate the spine to prevent backache.Surgery is only considered in a very small number of cases - usually if the pain is caused by an underlying medical condition.You may be able to prevent back pain by keeping active, the NHS said.Adults are advised to do at least 150 minutes of exercise every week.

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  • 17/07/2018 0 Comments
    posture

    Physiotherapy wigan

    Good Posture
    How to sit correctly

    If your work involves sitting a lot and using a computer, here are some tips to help you sit correctly.
    Support your back
    You can reduce your risk of back pain by adjusting your chair so your lower back is properly supported.
    A correctly adjusted chair will reduce the strain on your back. Get one that is easily adjustable so you can change the height, back position and tilt.
    Your knees should be slightly lower than your hips. Use a footrest, if it feels necessary.
    Adjust your chair
    Adjust your chair height so you can use the keyboard with your wrists and forearms straight and level with the floor. This can help prevent repetitive strain injuries.
    Your elbows should be by the side of your body so the arm forms an L-shape at the elbow joint.
    Rest your feet on the floor
    Place your feet flat on the floor. If they're not, ask if you can have a footrest, which lets you rest your feet at a level that's comfortable.
    Don't cross your legs, as this may contribute to posture-related problems.
    Place your screen at eye level
    Your screen should be directly in front of you. A good guide is to place the monitor about an arm's length away, with the top of the screen roughly at eye level.
    To achieve this, you may need a monitor stand. If the screen is too high or too low, you'll have to bend your neck, which can be uncomfortable.
    Using the keyboard
    Place your keyboard in front of you when typing. Leave a gap of about four to six inches (100mm-150mm) at the front of the desk to rest your wrists between bouts of typing.
    Keep your arms bent in an L-shape and your elbows by your sides.
    Some people like to use a wrist rest to keep their wrists straight and at the same level as the keys.
    Keep your mouse close
    Position and use the mouse as close to you as possible. A mouse mat with a wrist pad may help keep your wrist straight and avoid awkward bending.
    If you're not using your keyboard, push it to one side to move the mouse closer to you.
    Avoid screen reflection
    Your screen should be as glare-free as possible. If there's glare on your screen, hold a mirror in front of the screen so you know what's causing it.
    Position the monitor to avoid reflection from overhead lighting and sunlight. If necessary, pull blinds across the windows.
    Adjusting the screen's brightness or contrast can make it much easier to use.
    Working with spectacles
    People with bifocal spectacles may find them less than ideal for computer work. It's important to be able to see the screen easily without having to raise or lower your head.
    If you can't work comfortably with bifocals, you may need a different type of spectacles. Consult your optician if in doubt.
    Make objects accessible
    Position frequently used objects, such as your telephone or stapler, within easy reach. Avoid repeatedly stretching or twisting to reach things.
    Avoid phone strain
    If you spend a lot of time on the phone, try exchanging your handset for a headset. Repeatedly cradling the phone between your ear and shoulder can strain the muscles in your neck.
    Take regular breaks
    Don't sit in the same position for long periods. Make sure you change your posture as often as is practicable.
    Frequent short breaks are better for your back than fewer long ones. It gives the muscles a chance to relax while others take the strain.




    2/14/18
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  • 17/07/2018 0 Comments
    Vitamin D deficiency:

    George Morris physiotherapy wigan

    Vitamin D deficiency: What happens to your body if you forget to take supplements?VITAMIN D, vitamin B12, iron and calcium are some of the most important vitamin and minerals for bodily function. A deficiency in any of these can be detrimental to a person’s health, so taking supplements can help keep your levels topped up. But happens to your body if you forget or stop taking them?Supplements can provide additional nutrients when your diet is lacking or when certain health conditions cause you to develop an insufficient or deficiency.You can get into the habit of taking vitamins and supplements religiously but then one day, life can get in the way and you suddenly forget to take them.But what actually happens to your body when you suddenly stop taking your supplements?While there is research to suggest that taking additional vitamins and supplements has little to no effect on your body’s functioning, it is also thought that the sudden withdrawal of vitamins can cause certain symptoms.Illness, exhaustion and a weakened immune system are all side effects of forgetting to take your supplements - particularly if your body is used to the additional vitamin intake. Likewise, it can make you more vulnerable to various diseases.Feeling weak, tired, hungry and foggy from vitamin withdrawal can cause you to want to avoid social activities, stop exercising or even develop sleep problems.Dr Daniel Fenton, medical director of London Doctors Clinic, offered his insight on what happens to your body during a sudden withdrawal.How long after you stop taking supplements do you feel the health effects?“If you have been taking a supplement for a true deficiency i.e iron supplements, it takes approximately 12 weeks to see noticeable differences in your iron levels on blood tests due to the life cycle of red blood cells.“However, it is not uncommon to notice a difference with a few weeks of stopping the supplement. As a general rule of thumb, noticeable differences are seen within weeks to months.”But if you were simply taking a general multivitamin or supplement without having any known deficiency, you are unlikely to notice a major difference if you stop them, according to Dr Fenton, as your blood levels will typically be far in excess of what you require.He explained: “A classic example of this is B12, normal levels range between 160-925 ug/L, on supplements, you may often have a level reported as in excess of 1000ug/L as this is where the lab stops measuring.“In this circumstance, it will take several months for your B12 level to fall, and even when it does, you will still be well within normal range so are unlikely to notice any ill health effects.”What happens if you miss a day of taking supplements?Dr Fenton said: “Absolutely nothing. Simply take the next supplement when you remember.”But what if you want to stop taking supplements - what should you do?If you are taking a supplement for a true deficiency, such as a low iron, B12, folic acid or vitamin D, then you should consult your doctor before making any changes.But Dr Fenton added: “If however, you have been taking general vitamin supplements, it is absolutely fine to just stop. If you have a healthy, balanced diet you are very likely to get everything you require from a good home cooked meal, no supplements required.“The only exception to this rule is Vitamin D, the sunshine vitamin, do consider having your Vitamin D level checked and top it up if it is low.”

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  • 17/07/2018 0 Comments
    Top tips for back pain

    George Morris physiotherapist wigan

    Top tips for back pain Exercise and activity are the most important ways of helping yourself if you have back painKeep moving and continue with activities such as walking or swimmingParacetamol or similar pain-killers, taken as advised by your GP or physio, can help you keep moving comfortablyAvoid sitting for too long when driving or at workGently stretch to prevent stiffnessTake care when lifting, bending your hips and knees to use the power in your legsCheck your posture when using computers/games or watching televisionCheck the mattress on your bed to ensure it supports you properlyDon’t smoke – it impairs your circulation, which affects how quickly your body can recoverStrengthen your trunk muscles as this may help to protect your back-see exercises belowMake sure your car seat and office chair are adjusted correctly and support your backEat a healthy diet and exercise, as being overweight can be a cause of back painTreatment for lower back pain at George morris physiotherapist wigan

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  • 17/07/2018 0 Comments
    turmeric has anti-inflammatory properties

    George Morris Physiotherapy wigan

    Turmeric has anti-inflammatory properties that can help with painWhat is turmeric?Turmeric, sometimes called Indian saffron or the golden spice, is a tall plant that grows in Asia and Central America.The turmeric that we see on shelves and in spice cabinets is made of the ground roots of the plant. The bright yellow color of processed turmeric has inspired many cultures to use it as a dye. Ground turmeric is also a major ingredient in curry powder. Capsules, teas, powders, and extracts are some of the turmeric products available commercially.Curcumin is the active ingredient in turmeric, and it has powerful biological properties. Ayurvedic medicine, a traditional Indian system of treatment, recommends turmeric for a variety of health conditions. These include chronic pain and inflammation. Western medicine has begun to study turmeric as a pain reliever and healing agent.Keep reading to find out more about how turmeric might benefit your health, as well as some of its negative side effects.Positive side effects of turmericIt's anti-inflammatoryThe Arthritis Foundation cites several studies in which turmeric has reduced inflammation. This anti-inflammatory ability might reduce the aggravation that people with arthritis feel in their joints. The foundation suggests taking capsules of 400 to 600 milligrams (mg) of turmeric up to three times per day for inflammation relief.It can relieve painMany people, including doctors, cite their own anecdotal experience with turmeric as a pain reliever. The spice is reputed to relieve arthritis pain as well.Studies seem to support turmeric for pain relief, with one noting that it seemed to work as well as ibuprofen (Advil) in people with arthritis in their knees. Though dosing recommendations seem to vary, those who participated in the study took 800 mg of turmeric in capsule form each day.It improves liver functionTurmeric has been getting attention recently because of its antioxidant abilities. The antioxidant effect of turmeric appears to be so powerful that it may stop your liver from being damaged by toxins. This could be good news for people who take strong drugs for diabetes or other health conditions that might hurt their liver with long-term use.It may help reduce the risk of cancerCurcumin shows promise as a cancer treatment. Studies suggest it has protective effects against pancreatic cancer, prostate cancer, and multiple myeloma.It can aid your digestionPart of the reason that turmeric is in curry powder is because it adds an element of deliciousness to food. But turmeric can also play an important role in digesting that food. Because of its antioxidant and anti-inflammatory properties, turmeric can contribute to healthy digestion.It's used in ayurvedic medicine as a digestive healing agent. Now Western medicine has begun to study how turmeric can help with gut inflammation and gut permeability, two measures of your digestive efficiency. Turmeric is even being explored as a treatment for irritable bowel syndrome.Negative side effects of turmericIt can upset your stomachThe same agents in turmeric that support digestive health can cause irritation when taken in large amounts. Some participants in studies looking at the use of turmeric for cancer treatment had to drop out because their digestion was so negatively affected. Turmeric stimulates the stomach to produce more gastric acid. While this helps some people's digestion, it can really do a number on others.It thins your bloodTurmeric's purifying properties may also make you bleed more easily. It's not clear why this happens. Other suggested benefits of turmeric, such as lowered cholesterol and lowered blood pressure, probably have something to do with the way turmeric functions in your blood.People who take blood-thinning drugs like warfarin (Coumadin) should avoid consuming large doses of turmeric.It may stimulate contractionsYou may have heard that eating foods seasoned with curry can stimulate labor. Although there's little clinical data to back up this claim, studies suggest turmeric can ease symptoms of PMS. So there may be something to the old wives' tale.Because of its blood-thinning effects alone, pregnant women should avoid taking turmeric supplements. Adding small amounts of turmeric as a spice to food shouldn't be a problem.The takeawayIt appears that there are health benefits to including turmeric in your diet. The golden spice supports immune health, helps relieve pain, and can aid in digestion, among other things. But because of some of its side effects, turmeric may not be worth taking for some people.It's important to use caution when deciding whether turmeric is something you need to try. As with any alternative therapy, speak with your doctor before you use turmeric to treat any health condition that you have.

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  • 17/07/2018 0 Comments
    Rheumatoid arthritis symptoms: Are you at risk? Five signs you could have the condition

    George morris physiotherapy wigan


    Rheumatoid arthritis symptoms: Are you at risk? Five signs you could have the condition

    RHEUMATOID arthritis symptoms and signs are caused when the immune system starts to attack the body’s joints. Watch out for these warning signs of the condition.

    Rheumatoid arthritis symptoms are often related to joint problems, although they can also cause other difficulties in the body.

    The condition occurs when the immune system starts to attack joints, causing inflammation and pain to the sufferer.

    It is the second most common form of arthritis in the UK, with Osteoarthritis being the most common, according to Arthritis Research UK (ARUK).

    “Symptoms of rheumatoid arthritis tend to come and go,” said the charity online.

    “You may have flare-ups when your symptoms become worse than normal.”

    Watch out for these five signs of the condition.

    Joint pain

    This is one of the “main symptoms” of the condition, according to the NHS.

    The type of pain tends to be “throbbing” and “aching”, and is worse in the mornings or following a period of inactivity.

    “A few joints - often your fingers, wrists or balls of your feet - become uncomfortable and may sell, often intermittently,” said ARUK online.

    Stiffness

    Problems moving joints can also happen due to rheumatoid arthritis.

    “You may also feel stiff when you wake up in the morning,” said ARUK. “If you have painful, swollen joints and stiffness in the morning that lasts for longer than half an hour, you should see your doctor.”

    Tiredness

    Feeling general fatigue, depression or irritability could be a sign of rheumatoid arthritis.

    The NHS described this as a “lack of energy” saying some people with the condition experience “a range of more general symptoms”.

    Anaemia

    Anaemia, or iron deficiency, can be caused by the condition.

    “The underlying causes of this are not well understood,” said medicinal website Everyday Health, “but the inflammation that occurs throughout the body in rheumatoid arthritis may contribute to it”.

    “Inflamed tissues in the joints release proteins that compromise the body’s ability to use iron and produce red blood cells, leading to a low red blood cell count.”

    Signs of flu

    “Flu-like symptoms, such as feeling generally ill, feeling hot and sweating,” are also warning signs for the condition said ARUK.

    The NHS added a poor appetite and weight loss could all be warning signs.

    “Research shows that the sooner you start treatment for rheumatoid arthritis, the more effective it’s likely to be, so early diagnosis is important,” said ARUK.

    “For about one in five of those with rheumatoid arthritis the condition develops very rapidly, with pain and swelling in a lot of joints, sever morning stiffness and great difficulty doing everyday tasks.”

    There’s currently no cure for the condition, but some treatments may relieve pain or slow down joint damage.

    If you are concerned you have the condition, contact your GP.

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  • 15/07/2018 0 Comments
    Mediterranean diet 'could reduce bone loss in people with osteoporosis'

    George Morris physiotherapy wigan


    Mediterranean diet 'could reduce bone loss in people with osteoporosis'

    KEEPING to a Mediterranean-type diet could reduce bone loss in people with osteoporosis and reduce the risk of a fractured hip, according to new research. Bone density was measured at the start and after 12 months.

    The findings show that sticking to a diet rich in fruit, vegetables, nuts, unrefined cereals, olive oil, and fish can reduce hip bone loss within just 12 months.

    The study is the first long-term, all European clinical trial looking at the impact of a Mediterranean diet on bone health in older adults.

    More than 1,000 people aged between 65 and 79 took part in the trial, and volunteers were split randomly into two groups, one which followed a Mediterranean diet and a control group which did not.

    The diet had no discernible impact on participants with normal bone density, but researchers said that it did have an effect on those with osteoporosis.

    People in the control group continued to see the usual age-related decrease in bone density, but those following the diet saw an equivalent increase in bone density in one part of the body, the femoral neck, the area which connects the shaft of the thigh bone to its rounded head, which fits in the hip joint.

    Prof Susan Fairweather-Tait, of the University of East Anglia's Norwich Medical School, said: "This is a particularly sensitive area for osteoporosis as loss of bone in the femoral neck is often the cause of hip fracture, which is common in elderly people with osteoporosis.

    "Bone takes a long time to form, so the 12-month trial, although one of the longest to date, was still a relatively short time frame to show an impact.

    "So the fact we were able to see a marked difference between the groups even in just this one area is significant."

    The EU-funded trial, led by the University of Bologna in Italy, was completed by 1,142 participants recruited across five centres in Britain, Italy, Holland, Poland and France.

    Those following the Mediterranean diet increased their intake of fruits, veg, nuts, unrefined cereals, olive oil, and fish, consumed small quantities of dairy products and meat and had a moderate alcohol intake.

    People in the intervention group were provided with foods such as olive oil and wholemeal pasta, to encourage them to stick to the diet, and were also given a small vitamin D supplement, to even out the effects of different levels of sunlight on vitamin D status between the participating countries.

    At the start and end of the trial, blood samples were taken to check for circulating biomarkers.

    Bone density was measured in more than 600 participants across both groups at the lumbar spine and femoral neck.

    Of these participants, just under 10 per cent were found to have osteoporosis at the start of the study.

    Dr Amy Jennings, of the University of East Anglia said: "Although this is a small number it is sufficient for the changes in femoral neck bone density between the two groups to be statistically significant.

    "Those with osteoporosis are losing bone at a much faster rate than others, so you are more likely to pick up changes in these volunteers than those losing bone more slowly, as everyone does with age.

    "With a longer trial, it's possible we could have picked up changes in the volunteers with normal bone density.

    "However, we already found it quite challenging to encourage our volunteers to change their diet for a year, and a longer trial would have made recruitment more difficult and resulted in a higher drop-out."

    The researchers would now like to see a similar, or ideally longer, trial in patients with osteoporosis, to confirm the findings across a larger group and see if the impact can be seen in other areas of the body.

    The said that if the condition could be mitigated through diet, it would be a welcome addition to current drug treatments for osteoporosis, which can have severe side effects.

    But in the meantime, the researchers said there is no reason for those concerned about the condition not to consider adapting their diet.

    Prof Fairweather-Tait added: "A Mediterranean diet is already proven to have other health benefits, reducing the risk of cardiovascular disease, Parkinson's, Alzheimer's and cancer.

    "So there's no downside to adopting such a diet, whether you have osteoporosis or not."

    The findings were published in the American Journal of Clinical Nutrition.

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  • 13/07/2018 0 Comments
    Back pain - eat more of this ‘popular’ spice to prevent lower backache

    George Morris physiotherapy wigan

    Back pain - eat more of this ‘popular’ spice to prevent lower backache

    BACK pain could be prevented by watching your diet, or by changing your sleep position. You could also lower your risk of lower back pain symptoms by adding more of this cheap spice to your dinner.

    Back pain could be relieved by eating more ginger, it’s been claimed.

    The herb has strong anti-inflammatory properties that could help to get rid of lower backache, revealed US-based The Spine Institute.

    Ginger oil, ginger juice, or ginger supplements could all be used to prevent back pain, it said.

    “Considered safe in moderation for people living with persistent back pain, ginger has a long history of health benefits,” said the institute.

    “This popular herb, noted for its strong anti-inflammatory and antioxidant properties, can be chewed raw, ground into various foods and beverages, sprinkled on favourite recipes, or consumed in supplement form.”

    The herb could also help to relieve back pain caused by arthritis, a 2000 study claimed.

    Almost 250 osteoarthritis patients had reduced back pain after taking ginger supplements, scientists revealed.

    Between 2g and 4g of ginger everyday could be enough to get rid of backache, added the University of Maryland Medical Center.

    “Consume ginger juice, tea or extract several times daily with food,” said medical website LiveStrong.

    “Rub ginger oil on your skin directly over the source of pain in your back. This can help relieve arthritis pain.

    “Place fresh ginger root into a warm compress and press it to the painful area of the back for several minutes at time.”

    But, it’s important that back pain patients speak to a doctor before taking ginger supplements, added the medical website.

    Ginger supplements could interfere with some blood-thinning medication, it said.

    For short-term relief from backache, patients could try using painkillers, it said.

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  • 13/07/2018 0 Comments
    Back pain - add this herb to your dinner to prevent lower backache

    George Morris physiotherapy Wigan


    Back pain - add this herb to your dinner to prevent lower backache

    BACK pain symptoms could be prevented by changing your diet or by swapping your sleep position. But you could also lower your risk of lower back pain signs by eating this herb everyday.

    Back pain could be reduced by eating more oregano

    Oregano is an anti-inflammatory herb and could reduce lower backache

    Herb contains the compound carvatrol, which has analgesic effects

    Oregano oil could have the greatest pain-relieving properties

    Back pain could be relieved by making some small dietary changes, it’s been revealed.

    One of the best ways to prevent back pain from returning is to eat more anti-inflammatory herbs, according to US-based The Spine Institute.

    Try adding oregano to meals or lunches to relieve lower backache symptoms, it said.

    Inflammation is one of the main contributing factors to most instances of back pain,” said The Spine Institute.

    “Ginger, oregano, cinnamon, marjoram, and Jamaican allspice are among the many herbs and spices with known anti-inflammatory properties.”

    Oregano could work as a natural anti-inflammatory and pain reliever.

    The herb contains the compound carvacrol, which could be responsible for its analgesic effects.

    For the greatest pain relief, try using oregano oil, added medical website University Health News.

    “You can actually rub oregano oil on painful joints and muscles for deep relief of inflammation,” it said.

    “The oil penetrates the skin and makes contact with the joints.

    “Due to this capability, it is an effective natural remedy for arthritic conditions, sports-related injuries and even neck or back pain.”

    Oregano capsules are a great way to reduce inflammation, it said.

    Alternatively, try adding a few drops of oregano essential oil into a drink.

    Back pain is a very common problem, and mainly affects the lower back, said the NHS.

    Doing regular exercise and stretches could help to prevent the condition from coming back.

    Sitting for too long in the same position, or by having poor posture, could cause back pain to get worse.

    Speak to a GP if you have back pain and a tingling around the genitals, or if you have trouble urinating.

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  • 12/07/2018 0 Comments
    How to get rid of leg cramps: Eat these three foods to get fast relief

    George Morris physiotherapy Wigan


    How to get rid of leg cramps: Eat these three foods to get fast relief

    HOW TO get rid of leg cramps is a question many people wish they knew the answer to when it happens. They are very common and usually harmless, lasting no more than a few minutes. One way to get one to go away is not do anything, but if you are looking for fast relief, there are three foods you can try eating.

    Leg cramps happen when muscle suddenly shortens and becomes tight. This can be painful and make it hard for you to move, but in most cases a spasm will not last longer than 10 minutes.

    The causes of leg cramps can range from exercise and putting too much strain on muscles to not drinking enough fluid.

    Liver disease, ageing, medication for lowering cholesterol or high blood pressure and pregnancy are also possible causes.

    Most cramps will go away without you doing anything, according to the NHS, but if you would prefer to do something to get fast relief, New York City podiatrist, Johanna Youner, recommends three foods you can try eating.

    The first is apple cider vinegar, the second pickle juice, and the third is mustard.

    Speaking to Bottom Line Inc, she explained: “These foods contain vinegar, which consists of acetic acid. This acid helps the body make acetylcholine, which is a neurotransmitter that helps our muscles work. The more acetylcholine you have, the better your muscles function.

    “Try dissolving two teaspoons of apple cider vinegar in honey, or consume about three teaspoons of pickle juice or mustard (any type).

    “These vinegar remedies work so well that athletes are known to pick up mustard packets from fast-food restaurants in order to get fast relief from foot cramps.”

    The NHS states stretching and massaging the muscle can help to ease the pain. But it advises against paracetamol or ibuprofen.

    It says: “Paracetamol or ibuprofen won’t help when cramp is happening astray take too long to work. They can help to ease muscle tenderness afterwards.”

    Regular calf-stretching exercises may not completely prevent cramps, but they may help to reduce them.

    But if you find leg cramps are disturbing your sleep and you also have numbness or swelling in your legs, you should see your GP.

    Ask for an urgent appointment if you have cramps and they last longer than 10 minutes, and there is a chance you might have got a tetanus infection from a wound.

    Your GP will examine you to find out the reason for your cramps, and may suggest treatment in the form of stretching exercises or quinine tablets, depending on the cause.

    Another uncomfortable problem that can occur in the legs is deep vein thrombosis (DVT).

    DVT usually occurs in a deep leg vein that runs through the muscles of the calf and the thigh.

    As a result a person may experience pain and swelling in their leg, and it may lead to complications such as pulmonary embolism.

    Pulmonary embolism is a blockage in a blood vessel in the lungs, and this can cause shortness of breath and chest pain. In severe cases this can be fatal.

    The condition is caused when you’re inactive and blood collects in the lower parts of the body, often the lower legs. Examples where this can happen include long journeys, such as flying on a plane, or after an operation.

    In some cases there may be no symptoms of DVT. But if they do occur, the NHS lists four signs to look out for.

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  • arthritis
    10/07/2018 0 Comments
    Arthritis

    George Morris physiotherapy wigan

    Arthritis pain: Three most important exercises you must do to prevent joint painARTHRITIS pain could be reduced through starting new exercises. These strengthen joints, helping to reduce any pain or discomfort, and possibly prevent pain. These three exercises will help treat arthritis pain caused by osteoarthritis.Arthritis pain could be treated without a gym or any specialist exercise equipment.That’s according to charity Arthritis Research UK, which claimed doing stretching, strengthening and fitness exercises could reduce arthritis pain.These three exercises can help cut arthritis discomfort and reduce the symptoms.The first type involves flexing joints as far as is safely and comfortably possible.“They’re often very simple and most of us already do some without even realising,” said Arthritis Research UK. “Stretching your arms in the morning is just one type.”Strengthening exercises, involving using your muscles “against some resistance”, can also be done easily at home and help reduce arthritis pain.“They should be done slowly. Start with a low number of repetitions and build up the number gradually.”These exercises are important as weak muscles cause joints to “become unstable”, causing arthritis pain.“You probably won’t want to move when you’re in pain, but this can cause your joints to become stiff and more painful,” said the charity.“After only a short time your muscles will start to weaken and get smaller.”It is possible to improve fitness activities through simple exercises including swimming, walking and cycling.“Swimming is an excellent all round exercise for people with arthritis,” they said.“The water supports your joints, which makes them easier to move, and you can strengthen muscles and exercise your heart and lungs by moving your lumbers firmly against the resistance of the water.”The NHS recommended exercise as a way to “reduce and prevent” joint pain.“Regular exercise can also improve your range of movement and joint mobility, increase muscle strength, reduce stiffness, and boost your energy,” they said.As many as 10 million people suffer from arthritis each year, which leaves their joints feeling stiff and painful.The Mayo Clinic suggests swimming to help relieve symptoms.“Low impact exercises like stationary or recumbent bicycles, elliptical traders, or exercise in the water help keep joint stress low while you move,” said the Clinic on its website.It recommends joining a local pool exercise class, also known as a hydrotherapy class, to help with the symptoms.The aquatic exercise eases pain in three main ways, according to Arthritis Research UK.

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