by Peak Osteo | Apr 9, 2018 | Advice
We have all heard that we should drink more water and that it is important to stay hydrated, but why? Dr Damien Ryan, Osteopath, takes us through some of the reasons and some handy hints on how to maintain adequate hydration throughout the day.
Did you know that our brains are 80% water? Well you do now, so you can understand the importance of remaining hydrated throughout the day.
But how does dehydration lead to headaches?
When the brain is dehydrated, it begins to shrink and pull away from the skull. This triggers the pain receptors surrounding the brain, producing a headache.
Yet this isn’t the only way dehydration can cause a headache. When dehydrated your blood volume drops, which in turn lowers the flow of blood and oxygen to the brain. This blood volume drop triggers further swelling and inflammation, worsening the headache.
Now all of that sounds quite painful and it can be easily avoided. Here are some handy tips to stay hydrated throughout the day!
- Firstly, monitor the colour of your urine. This is the best way to determine if you are adequately hydrated. A light yellow or clear colour is indicative of being well hydrated;
- Keep a drink bottle at your desk. This simple trick continuously reminds you to drink more water. See bottle, drink from bottle. Easy!
- Leave post-it notes on your computer to drink. This is another effective way to remind yourself to drink more water;
- Remember to have consistent small sips of water, rather than large gulps. This makes it far easier for the body to absorb the fluids you are taking in;
- Some fluids don’t always hydrate you! Caffeinated drinks like coffee and sugary drinks such as Coke are diuretics. These cause the body to excrete fluids faster than the normal rate therefore negatively affecting your body’s fluid mechanics;
- Water can be an effective way to cut out those afternoon sweets and snacks! Often thirst is mistaken for hunger in the body so next time you want a chocolate bar to get you through to dinner – try a glass of water!
But how much should I drink?
- Women should aim to drink about 2 – 2.5L of water a day
- Men should aim to drink slightly more 2.5 – 3.0L per day
What next?
Stand up, fill up your drink bottles and hydrate your brain!
It’s important to remember that dehydration is just one of the many causes of headaches. The Osteopaths and Myotherapists at our clinic see and treat many other types of headaches so if you are wondering whether your headache may be aided by Osteopathic or Myotherapy treatment please feel free to contact the clinic.
by Peak Osteo | Jan 29, 2018 | Advice
Whether it’s moving house or just shifting the couch to the other side of the room awkward or heavy lifts are difficult to avoid in day to day life. Injuries from lifting incidents account for a large number of the acute pain patients we see, so how do we tackle all this without hurting ourselves? Dr Nick Brasher, osteopath, takes us through some handy hints to make moving and lifting easier on the body.
To understand how to lift correctly it is important to understand how and why incorrect techniques can hurt the body. We all know that it’s bad to slump when sitting down and a similar principle applies here. Lifting objects with a rounded or slumped back has been found to increase the pressure in the discs of the spine to a much higher level. The number one reason for this is that once you take the body forward from a “neutral” position and the centre of gravity moves forward, you begin to lose the additional structural support that comes from the joints of the spine, pelvis, the spinal ligaments and the muscles of the lower back. Instead, the majority of force is then placed through the disc and the spinal segment, leaving it dangerously susceptible to strain.
• Avoid lifting heavy objects on your own, especially those that are awkward shapes or greater than 20kg in weight;
• Ensure you have firm footing and stand with your feet spaced and close to the object;
• If you are lifting something from ground level, keep your back straight and bend at the knees and hips. Do not bend forward at the waist with the knees straight;
• On rising, tighten your glutes and lift the object with the muscles of the leg, straightening your knees in a steady, smooth motion;
• Don’t twist. Stand upright and front on to the object, moving the feet rather than twisting the torso;
• Hold the object close to the body with the arms bent. Take small steps and move slowly;
• Follow the same principles when lowering the object. This is just as important as the lift itself.
It’s also important to consider whether the lift needs to occur in the first place, or whether there is a way to make it easier. Is there a trolley or someone to help you? Can the object be broken into smaller portions? Is the pathway to where you are storing the object clear? Are you fatigued? Injury is more likely to occur when we are tired. If you are injured lifting you should consult your Osteopath to address the acute symptoms. Your Osteopath can also provide you with valuable advice on strengthening and stabilising exercises to help prevent future injuries. If you are wondering whether Osteopathy can help you or your family and friends, please don’t hesitate to contact the clinic at any time.
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