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We need to talk about obesity and the case of the bad back

The Connection Between Obesity and Back Pain

Here at the Robin Kiashek Clinics, we take a holistic view when it comes to assessing patients’ problems.

Yes, you might have come to the clinic to see , with over 25 years clinical experience, about your sore knee, headache or painful arthritis. But to give these persistent problems the boot once and for all, it’s important to identify the underlying, causative factors.

“Which is why I take a holistic approach when it comes to a diagnosis,” Robin says.

“It helps to identify some of the causative factors, which can often be multifactorial. This in turn enables my patients to work towards improving their overall health. As well as reducing the chances of the symptoms returning in future.”

Back to backs

One health issue, which presents in osteopathic clinics, is lower back pain. We’ve spoken before about how persistent and often debilitating this problem can be.

 

And although back pain can be caused by a range of issues including stress (physical and/or emotional),  a workplace accident, a sporting injury or sometimes being referred pain from another area of the body – it can also be exacerbated, if not caused, by obesity.

 

Defining obesity

The most widely used method to check if you’re obese, is by measuring your body mass index (BMI).

 

The NHS defines someone as obese if they have a BMI of 30 to 39.9. And if your BMI is above 40, the NHS classes this as being severely obese.

 

Tipping the scales on bad backs

Obesity is nothing new, the World Health Organisation (WHO), believes obesity levels have nearly tripled since 1975.  In England, according to a 2021 government report, it’s believed 28% of adults are now obese.

 

And along with obesity causing potential life-threatening conditions like type 2 diabetes, and coronary heart disease, studies state that it can also cause back problems.

 

The links between obesity and back pain

Robin says: “Much has been said about the undue stress that obesity places on the spine, back and pelvis. And from a statistical point of view, I think the facts speak for themselves.”

A 2010 review, published in the American Journal of Epidemiology, assessed data from 95 different studies and came to the conclusion that the risk of lower back pain was related to an increase in BMI.

While a 2017 study came to a similar conclusion.

 

Those difficult conversations

Unfortunately, weight has become a rather taboo subject in society.  And this can make Robin’s job a little more tricky. He says: “As we’ve established, there is often a link between back issues and obesity.

“And, in order to treat mechanical issues, I need to identify any lifestyle and environmental factors that could be adversely affecting my patient’s health.  This not only helps me to treat the problem but also assists me in working with them to prevent reoccurrence.”

Of course, sometimes these conversations can be difficult, and they may bring up a range of emotional issues.  It is at these times that Robin is able to draw on his expertise in allied therapies such as Life Coaching and NLP and Autogenic Training to help patients optimise their physical and mental wellbeing.

 

How osteopathy can help with back pain

If you are suffering with back pain, please do have your problem area checked out to determine the underlying cause and any contributing factors.

“Osteopathic treatment can help with some of the structural issues causing lower back pain, whilst perhaps guiding the patient to make more long-term changes in lifestyle factors,” Robin says. “It can do this through the use of soft tissue stretching, joint manipulation and the likes of resisted isometric muscle energy stretching.

“Patients want to know firstly what has caused their pain and whether they will get better.  My task as an osteopath is to understand both the short-term and in some cases, long-term factors which have contributed to the patient’s condition,” Robin says.

 

If you’re looking to take a holistic approach with your health worries, get in touch with Robin.

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Taking the scenic route in 2022

Well, we’re almost through the first month of 2022. I do hope that the year has been kind to all so far.  Much to my surprise, I find myself entering 2022 as a Peloton owner.  So, how did I arrive at static cycling?

Not fit for purpose

For many years, my exercise regime has consisted of regular cycling and swimming. I could be found in the pool at least three times a week doing my 60 lengths. But ironically, I overlooked the fact that what may have been ideal in exercise terms 20 years ago was potentially not quite right as I matured!  As a result, I managed to pick up a nasty knee injury. And, of course, I then continued to ignore my own advice and not take the appropriate time and patience to recover properly.  So, I started the year needing a drastic rethink!

I’m sure I’m not the only one responding with a raised eyebrow to the increasingly frequent Peloton adverts (other bikes are available!).  For me, exercise is important to maintain both physical and mental fitness. But I am far from being a zealot! The motivational shout outs from Lycra clad instructors and opportunities to high 5 others within a static cycling “community” left me rather cold!

Static cycling convert

But, what static cycling does provide is the opportunity to ease into exercise – or the return to it – in a measured and manageable fashion.  It can be low impact and you can stop at any time.  Plus, it doesn’t have to cost a fortune.  There are numerous options available, from the serious investment to the DIY home conversion kit.  If the latter is something that appeal then this is a useful article about what’s available.  And there are a variety of Apps that provide access to classes.

Despite some misgivings, I decided to take advantage of a New Year sale (and the fact that availability was temporarily improved in the wake of Big’s death) and opt for a Peleton.  And I’m delighted to report that there’s so much more to it than personal bests, fisting pumping and high fiving.  All of which can be extremely motivational to others I do accept!

I’ve discovered the opportunity to ‘cycle’ some beautiful routes.  Highway 101 (pictured) and different parts of Iceland being personal favourites.  The screen provides the scenery and I‘ve found it surprisingly easy to lose myself in the experience and the new sights.

So what’s the moral of this tale?

As with all good tales, there are several:

  • Now that we ‘ve got all the New Year’s Resolution business out of the way, it’s a good time to reassess your exercise regime. Is it still fit for purpose and fit for you?
  • Be open – both to new exercise regimes and to new experiences in general. I’m very pleased that I managed to set aside my irritation at the thought of group exercise from home!
  • Peleton – could we have an advert that leads on the opportunity for scenic solitary rides for those of us less invested in being part of a pack?

I’d be interested to hear from other Peleton owners and static bike users.  All recommendations for scenic rides (and maybe even the odd class) gratefully received.  But probably not with a high five!

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Grief and trauma – the physical impact

Grief and trauma

I recognise that it’s customary for Osteopaths to blog about the safest way to put up decorations and lift your turkey at this time of year.

But I thought we might take things in a slightly different direction. The festive season can be hard for those who have lost loved ones during the year. Certainly, 2021 has not been the best year for the Kiashek household.  We have sadly attended the funerals of six significant people in our lives since January.

So, I thought it might be useful to reflect upon grief and trauma generally, how they can impact us physically and how we can even be affected by things that happened long before our birth.

Much has been written about how to navigate the emotional side of the festive season if you are grieving.  I can highly recommend this piece from Marie Curie if you are looking for practical guidance. Or check out this wonderful TED Talk by Nora McInerny entitled: We don’t “move on” from grief. We move forward with it.

But grief can also impact our bodies physically and this is something I see often as an Osteopath.   We refer to emotional baggage for a reason.  It’s a catch all expression for how unresolved issues of an emotional nature can weigh us down.  And, just like if you were to carry actual heavy bags for a period of time, this can cause physical symptoms.  Some of the most common include:

Tightened muscles

Aches and pains can be a common physical symptom of grief. This could mean pain or stiffness in the back and/or joints. The pain is down to the surge of stress hormones being released during the grieving process.

Headaches

Stress, emotional issues and grief can often manifest as tension headaches.  Which can be worrying in themselves. I’ve written before about how Osteopathy can help ease the pain of these headaches

TMJ Disorder

Similar to the tightening of muscles in other parts of the body, Temporomandibular disorder (TMD) is a condition affecting the movement of the jaw. It’s always worth exploring the patient’s lifestyle and any emotional issues as these can frequently be contributing factors.  This is another condition where Osteopathy can help to alleviate the symptoms.

As an Osteopath with 25 years’ experience, I have extensive experience in helping patients with issues like these.  But it’s not just our own emotional baggage that could be affecting us.  Perhaps we need to look even further back?

Family history can be far reaching

I am currently reading a fascinating book called Aftermath: A Granddaughter’s Story of Legacy, Healing & Hope by Allison Nazarian.

Allison grew up very close to her grandmother, who survived Bergen-Belsen, which was one of the Holocaust camps; her mother was born in Bergen-Belsen.  In the book, Allison explores her third-generation experience and looks at how her family’s history empowered and made resilient people like her grandmother, whose life was a triumph until she died in her 90s – but haunted and ultimately destroyed others, like Allison’s mother who took her own life at just 51.

“It made me who I am”

Allison explains: “I was close to my grandparents. They freely and graphically talked of their lives during the Holocaust. I absorbed their experiences. It was all I heard about. I was surrounded by the Holocaust; it was part of every story, every discussion, every day of my life.

“I was told, ‘they could come for us at any time, you have to be ready’. Even now, I have a ‘go bag’ with passports and essentials. There are certain things I have an irrational fear of running out of. It was only at 12 or 13 I realised not everyone’s grandparents were in the Holocaust. It made me who I am.”

Looking after our physical wellbeing

This all particularly resonates with me since my parents were survivors of the Jewish Holocaust. My father’s family were Hungarian Jews and survived Auschwitz. While my Catholic mother suffered the loss of her first husband during the Russian invasion of Hungary at the end of the year. The Holocaust has been a significant trauma which was simply not discussed in our family and which, I believe, impacted the whole family – even those not born at the time  – through emotional difficulties and communication issues.

In my work as an Osteopath, I’m already a great believer in how emotional issues and lifestyle factors can impact on our physical wellbeing.  But it’s fascinating to consider that we may need to examine looking even further into the past for answers to what ails us today.  Perhaps it’s worth looking at how our past, both physically and emotionally, can influence how our genes are expressed in the present day – this is the subject of Epigenetics, a topic I have written about before.

It would be fascinating to hear your thoughts and experiences around this topic so do please get in touch.

And in the meantime, let me revert to type and remind you to bend your knees when you lift that turkey!

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“You made me tell my story”: Why Men’s Health Awareness month is the perfect time to talk

Here’s a harrowing statistic: globally, men die on average five years earlier than women and it’s for reasons that are largely preventable.

 

That’s according to Movember, the leading UK charity changing the face of men’s health as we know it. By 2030, the good cause aims to reduce the number of premature deaths in men by 25%.

 

We need to talk

One of the main ways Movember is tackling the number of early deaths in men is by encouraging us all to open up and talk. Because as the charity puts it: we can’t afford to stay silent.

 

With the month of November marking Men’s Health Awareness Month, here at The Robin Kiashek Clinics, we wanted to talk about the benefits of speaking up about your health – be it in a mental or physical capacity.

 

If in doubt, check it out

It’s a well-documented fact that a great deal of men avoid going to see their doctor.

 

A 2019 survey that looked into how men approach their health and medical care, showed that 72% of respondents said they would rather be doing household chores, like cleaning toilets, than going to the doctor.

 

A further 65% of respondents said they avoid going to their GP for as long as possible. While 37% said they had withheld information from their doctors in the past, with many citing that they weren’t ready to deal with the potential diagnosis that might result if they told the truth.

 

“But all this medical avoidance and withholding of information doesn’t affect your GP,” Osteopath Robin Kiashek says. “The only person it affects, is you. By not sharing the problem you could be putting your own health at risk. More often than not, the earlier you address an issue the easier it is to solve – or at least stay on top of.”

 

A holistic approach is key

But that’s where Robin believes his holistic approach can be ideal. When a client comes to Robin’s treatment rooms, in Central London or North London, he takes a detailed case history including a full medical log. He asks about their symptoms, health problems and any medical care they have – or haven’t been – receiving.

 

Robin says: “This allows me to get to the root cause of the problem, rather than just paper over the cracks. By understanding the full history, I can help to not only heal specific conditions, but work towards improving a person’s overall health.

 

“My clients might book an appointment with me for one particular ailment or injury, but I often get them discussing issues much wider than what brought them to me initially.”

 

 “You invited me in to the process in a slightly intimidating way”

This was the case for one of Robin’s recent patients, who wrote to him after having a successful string of osteopathy sessions at his clinic.

 

The patient said: “You, through your skills, have greatly enhanced my quality of life. As you know, I had been to Osteopaths before and had ended up going for treatment every four to six weeks or when things got difficult. The attitude seemed to be that I had a crocked-up body (following a car crash and a fall) and that was that. Osteopathy seemed to serve to alleviate the hopeless symptoms.

 

“By luck, I was recommended to you and found an entirely different, holistic, approach. It was, to begin with, disturbingly collaborative. You wanted to know about the whole person and you wanted me to articulate how I felt, where the pain was, how it came and went and so forth. You wanted to know about my life and how it affected me. You wanted me to describe discomfort and tell the story. You were alarmingly perceptive and sometimes told me that I was presenting as being depressed, preoccupied or whatever. You made me tell my story.”

 

Robin has been working in the world of Osteopathy for more than 25 years.

 

He works with a range of people of different ages and backgrounds. So if you are suffering with an ongoing health problem and can’t get to the bottom of it, do get in touch with Robin. He would be happy to talk things through.

 

If you are suffering and need some general support, Mind offer advice and help to empower anyone experience a mental health problem. While the Hub of Hope is the UK’s leading mental health support database which can connect you to local support services.

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When should I be worried about lower back pain?

Lower back pain really is exactly that – a massive pain in the back. Worldwide, the condition is believed to affect 540 million people. While in the UK, the debilitating problem affects around one-third of the adult population each year.

 

It can be caused by a range of wide and varied reasons. The pain might come on because you have suffered a strain or sprain. It could also be caused by bad posture or a sedentary lifestyle. But even stress can be another factor adding to the pain in your lower back as it can manifest physically as tightened muscles and thus add to the ache you are suffering.

 

So, when should you be worried about lower back pain?

Your spine is made of solid bony blocks reinforced by strong ligaments. It has a total of 40 muscles, with 20 muscle pairs on each side of your body. It is surprisingly difficult to damage. However, if lower back pain does occur, and it is accompanied by other symptoms, it’s worth a prompt trip to your GP.

The secondary symptoms to watch out for include:

  • A high temperature
  • Bladder problems
  • Weight loss

Keep calm and get it checked

If you are suffering with these added symptoms, it’s never too soon to get your back checked. However, it’s important that you try not to worry.

 

Lower back pain is rarely caused by anything serious. And as the NHS confirms, worrying will do you no good, as people who manage to stay positive despite their pain tend to recover quicker.

 

How osteopathy can help lower back pain

If you are suffering from back problems, osteopathic treatment can help with the improvement of physiological function. It can do this through the use of soft tissue stretching, joint manipulation and the likes of resisted isometric ‘muscle energy’ stretching. And there’s research to prove it.

 

A recent 2021 meta-analysis, which was published in the Complementary Therapies in Medicine, saw researchers look into the effectiveness of osteopathic interventions in chronic non-specific low back pain. In the analysis, researchers conclude that: “Osteopathy is effective in pain levels and functional status improvements in non-specific chronic low back pain patients.”

 

Let’s get you back on the road to recovery

Robin Kiashek has been practicing Osteopathy for more than 25 years. In that time, he has trained in various additional complementary disciplines to extend the options he can offer his patients – including those suffering with lower back pain. These include:

  • Western Medical Acupuncture – this is an effective form of pain relief because as confirmed by this study*, acupuncture can enhance peripheral blood flow which helps to heal wounds faster.
  • Low Level Laser Therapy (LLLT) – this has long been used in the field of osteopathy and is widely available for the treatment of pain, the healing of wounds and musculoskeletal conditions – like low back pain. It provides a highly effective needle-free acupuncture medium as it uses low power laser light to alter cellular function, improve outcomes and speed up your body’s natural healing process.

 

The moral of the (lower back pain) story

If in doubt, check it out. Get in touch with your GP or speak to Robin who could help you get to the root cause of the issue.

 

Robin works in a holistic manner so will take a full medical and lifestyle history to get a proper understanding of the issue that brought you to his clinic.

 

This, combined with a physical examination enables him to devise a treatment plan tailored to you.

 

*Reference:
Yang, Cheng-Chan, Wei-You Zhuang, and Hsien-Tsai Wu. “Assessment of the impact of acupuncture on peripheral blood flow with multi-channel photoplethysmography.” In Electron Devices and Solid-State Circuits (EDSSC), 2014 IEEE International Conference on, pp. 1-2. IEEE, 2014.

 

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Heat therapy or cold therapy: What’s best for pain management?

Pain Management

When in pain, most people tend to apply heat to the problem area rather than cold/ice compressions. Which is understandable – it feels more soothing.  And who wants to add being cold and uncomfortable to an already painful situation?

“In my 25 years of practicing osteopathy, I’ve only ever encountered one patient treating their pain by applying ice,” Osteopath Robin Kiashek tells us.

But actually, a hit of cold/ice therapy might be a better solution.

What is cold/ice therapy?

Cold water therapy is the practice of using water that’s around 15 degrees to treat health conditions or stimulate health benefits.  While ice therapy is the practice of using ice to do the exact same.

Despite the current buzz around this type of therapy – with the rise of the cold shower trend – this type of treatment has actually been used for thousands of years.

How does cold/ice therapy work?

Cold therapy, or in this case – ice therapy, is sometimes referred to as cold hydrotherapy or cryotherapy.  And it has the power to reduce inflammation in our body.

So, when we are hurt or are in pain, whether it’s through stubbing our toe, spraining our ankle or something more serious – ice therapy slows blood flow to the area by causing vasodilation of blood capillaries.  This expels blood from the surrounding area temporarily. Once the ice (wrapped in a wet tea towel) is removed after five minutes, fresh blood enters the injured area.

This in turn reduces inflammation and swelling that causes pain in the joint or tendon.

It is particularly effective for acute injuries and also if it is put into practice quickly after the injury occurs.

How does cold therapy compare to heat therapy?

Conversely, heat therapy causes blood vessels to dilate by arterial vasodilation which rushes blood flow to the area.  It can feel very soothing.

And heat therapy can definitely help with flexibility issues, tight muscles and damaged tissues. But it’s not a good idea where there is swelling.

The power of cold therapy

Robin saw the power of cold therapy first-hand when his son underwent surgery after tearing his anterior cruciate ligament (ACL). As part of the recovery process, he was given a Game Ready machine that pumps iced water every 30 minutes, for 30 minutes, around the injured knee.

Robin says: “Rest, ice, compression and elevation (RICE) have long been used to treat acute injury and to help the recovery and rehabilitation process after surgery. It’s something I tell my patients when they come to me in pain.”

But cold/ice therapy can be used for other holistic and physical outcomes.

What are the benefits of cold/ice therapy?

We’ve spoken before about the benefits of cold/ice therapy. But according to the science, cold/ice therapy can:

  • Give your immune system a boost.  A range of studies have proven that doses of cold therapy could bolster your immune system over a period of weeks or months.
  • Ease symptoms of depression.  Research has shown that cold open water swimming could help those suffering with anxiety and depression.
  • Help with muscle soreness.  In a 2011 study, cyclists who were immersed in cold water for 10 minutes had decreased soreness. And a later 2016 study reported the same results.

However, before you plunge yourself in an outdoor lake or ice bath, it’s important to discuss any sudden cold-water immersions with your doctor.  Just to make sure it’s safe for to do so.

Plus, you must never apply ice directly to the skin as it will burn and it should only be used under medical guidance.

If you’re in pain, don’t hesitate to get in touch with Robin.
Robin Kiashek treats patients suffering from all types of conditions.  Including sporting injuries, musculoskeletal issues and headaches.

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Having Osteopathy? Here’s what to expect at your first appointment

There are many reasons why you might visit an Osteopath.

Whether it’s a back, joint, or stress-induced condition, or more specific workplace or sporting injury – Osteopathy can help improve a range of ailments.

Robin Kiashek  is an Osteopath with more than 25 years’ experience in his field. He says: “Using a range of techniques, Osteopaths can reduce pain, increase joint mobility, relieve muscle tension and enhance the blood and nerve supply to tissues, to help the body’s own healing mechanism.”

Maybe you have already booked an appointment with an Osteopath or are planning to – either way, here’s what to expect from your initial consultation to your patient discharge.

 

Visiting an Osteopath

On the first visit, your Osteopath will take a detailed case history including a full medical history, information about your symptoms, health problems and any medical care you have been receiving.

Depending on the location of the problem, this is followed by a physical examination during which they will ask you to undergo various movements in a bid to reproduce your symptoms.

To help understand the problem at hand, an Osteopath will use a combination of visual analysis and touch (or palpation). They may also use orthopaedic tests and occasionally refer for further x-ray or MRI investigation to help form a diagnosis.

 

At the end of first consultation

Once a diagnosis has been reached, your Osteopath will give you a full explanation and treatment plan. A treatment will be included in the initial Osteopathic consultation, assuming it’s safe to do so.

Robin adds: “I take on a more holistic approach, treating musculoskeletal disorders relating to muscles, ligaments, joints, nerves, cartilage, tendons and the general skeletal system. But I’ll also identify underlying causative factors. So I’ll work with you to help heal your specific condition/s and work towards preventing this from happening again.”

The treatment plan will let you know what aggravating factors to avoid and will include lifestyle advice to help you do so.

 

Length of Consultation

Generally speaking, your first consultation will last around 45 minutes with any subsequent visits lasting for half an hour.

However, please do note that these appointment lengths may vary as some conditions need extra time and some require less.

Robin says: “The important thing to remember is that each session is dependent on the individual patient. Therefore, each treatment is tailored to a patient’s specific problem.”

 

How many treatments will you need?

Resolving acute pain can be relatively easy.  However, understanding how and why the pain came about is more difficult.

Robin says: “Unfortunately Osteopathy can be seen as a ‘quick fix’ for both acute and chronic pain. Yes, it can resolve pain quickly but so can taking painkillers. I believe that unless we understand why the pain started – whether it be physical, postural and or emotional or even nutritional – there can be an increased probability of pain returning.

“I find that underlying many acute problems there is a history of physical and/or emotional patterns, which the patient may not always be aware of.”

Which is why, there is no one answer fits all to this question.

Robin adds: “Some patients can have two or three treatments, while others will need a few more to help put them on the road to recover and rid these underlying patterns once and for all.”

 

If you are suffering with any kind of health problem, whether it’s headaches, stomach pains, or mobility issues, don’t hesitate to call Robin or book in for an initial consultation.

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‘Physical health is mental health’ – why we need to get the balance right

The Tokyo 2020 Olympic Games might be over. But that won’t stop one particular moment from going down in history.

When Simone Biles – the four-time Olympic gold medallist gymnast – withdrew from the team final in a bid to ‘focus on her wellbeing’, followed by the individual all-round, vault, bars and floor finals, it made headline news across the world.

Some accused the American gymnast of using ill mental health as an excuse. While others praised the 24-year-old for putting her total wellbeing first.

Striking the balance between physical and mental health

At the time, Simone told journalists: “I have to focus on my mental health.

“I just think mental health is more prevalent in sports right now… we have to protect our minds and our bodies and not just go out and do what the world wants us to do.”

This is something Osteopath Robin Kiashek agrees with.

Robin, who has 25 years’ experience in helping his patients achieve physical and emotional wellbeing, is a big believer in taking a holistic approach when it comes to your health.

“Simone wasn’t the first athlete to take a step away to protect her mental health and overall wellbeing – and I’m sure she won’t be the last,” Robin says.

But whether you agree with Simone’s decision or not, striking the right balance between your physical and mental health is a necessity.

“This is because you are more prone to physical injury if you aren’t in the right mental state,” Robin adds. “And once you are injured, rehabilitation can be a long road to recovery. “You only have to watch tennis champion Andy Murray’s touching documentary to witness this. In the documentary we see Andy’s struggle with chronic hip pain, which resulted in many attempts to ‘fix’ the problem, including an unsuccessful surgery.”

 

R is for rehab and rest

We’ve spoken before about how the ‘Next Day Delivery’ culture of expecting results at the click of a button is becoming increasingly prevalent.  And our approach to recovery from injury is no different.

But many patients who have a sports-related injury feel that by ‘keeping calm’ and ‘carrying on’, it can help combat their disruption and control stress.

“When in fact overdoing things can often be a factor in causing the initial injury,” Robin says. “Which is why it’s so important listen to your body.

 

R is also for rest

However, this can be easier said than done. As carrying on as normal is something we are all guilty of doing – Robin included.

Robin recently tore his medial knee meniscus doing excessive breaststroke, which he acknowledges was his own fault.

He said: “As soon as my local swimming pool reopened after the long lockdown, I quite literally dived straight back in to doing the 60 length sessions I was doing prior to this.

Which is why Robin is encouraging everyone to ease back into exercise safely. And be intuitive of your mind and body.

Perhaps when exercising, the words to keep in mind come from the 32-time Olympic and World Championship medallist, Simone, who said: “Physical health is mental health.” Or as the ancient Greeks once said: “Mens sana in corpore sano”, which means: “Healthy in mind, healthy in body”.

 

Robin Kiashek is an Osteopath with 25 years’ experience in the industry. If you are struggling with any condition affecting your body and struggling to find a solution, don’t hesitate to reach out.

 

 

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Could a pick ‘n’ mix exercise approach be good for you?

By the title of this blog, you might be thinking this article has something to do with the overly colourful and sugary array of treats designed to tempt you into filling up a carton (or two) on your trip to the cinema.

But it hasn’t. This blog is in fact talking about a taking a ‘pick ‘n’ mix’ approach to exercise. Stick with us…

 

Exercise is for everybody

No matter your age, there is a form of exercise for everybody. Whether it’s cycling, boxing, swimming, the once-popular step aerobics or perhaps the more sort after HIIT training. The list goes on.

But with exercise options being limited last year, after the temporary closure of gyms and postponement of in-person exercise classes due to the Covid-19 pandemic, more and more people have turned to running.

“Which is great,” Osteopath Robin Kiashek, says. “It’s certainly much better than sitting on the sofa.”

“I see patients who run 10K, four times a week and have been doing so for years. But I understand that it’s not just about the cardio benefits that it brings. People use exercise time to destress mentally too. Perhaps to mentally switch from work brain to home brain, or vice versa.”

According to the latest stats, an estimated 7 million people across the UK turned to running or jogging in 2020 during the height of the Covid-19 pandemic to boost their mental health.  With one in seven people in the UK saying running had helped them deal with stress.

But with our love affair with running seeing no signs of slowing down, there is of course the risk of injury.

“Such a high impact exercise will affect your joints,” Robin says. If not now, it will happen at some point later.

“I’m not picking on running. We all know how many positives come from it. And you only have to look at the stats to confirm this. But in the case of our 10k runner, that’s a lot of weight through those knees. And that’s assuming you’re not carrying any extra weight to start with.”

 

So what exactly is the answer?

With restrictions being lifted on July 19th and more and more exercise options opening up, the key is to make sure that your weekly exercise regime is varied.

“Just like pick ‘n’ mix,” Robin adds. “So why not strike a balance with high impact exercises and introduce some low impact cardio workouts into your exercise regime?”.

 

Examples of low impact cardio workouts

Low impact cardio is brilliant for keeping you moving, while being gentler on your joints. But don’t have any doubt – this form of exercise can still get your heart rate up. It allows you to reap the benefits of cardio, without placing stress on your joints.

Some low impact cardio exercises to try include:

  • Cycling – whether it’s static cycling or road cycling, this is a superb form of cardio but less high impact than running or HIIT. It virtually has not impact on your joints. Just remember: the faster you cycle or the more hills you climb, the higher your heart rate will get.
  • Swimming – this form of low impact cardio can help strengthen muscles in your whole entire body. Although, here’s a word of warning about breaststroke. This form of swimming style can place stress on both your hips and knee by the propulsive kicks of the legs that power you forward. So take it slow – or practice front crawl instead.
  • Strength training – this form of low impact exercise is just as important, especially as we age. Why? Muscle-strengthening activities help maintain the ability to perform everyday tasks. Strength training, like lifting weights, also slows down the natural rate of bone and muscle loss associated with ageing.
  • Yoga – depending on the pace and the style of yoga you choose, you can increase your heart rate. Along with its cardiovascular benefits, yoga also helps you to build flexibility and strength. Two things we all need. Plus, did we mention its de-stressing ability?

 

Robin Kiaskek is an Osteopath with 25 years’ experience in the field. Robin is a big believer in taking a holistic approach when it comes to your health. If you are struggling with any condition affecting your body and struggling to find a solution, don’t hesitate to get in touch.

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Menopause – not just a women’s problem

Davina McCall has made a programme about Menopause and it’s well worth a watch.  Women have been increasingly sharing their Menopause experiences in recent years which has helped to break the taboo around this topic.  More open discussions about the physical and emotional issues that this transition can bring are fabulous in terms of helping women to feel supported, get access to the right support and bust some of the myths – particularly around Hormone Replacement Therapy (HRT).

But it’s not just about women supporting other women.  Or, dare I say it, purely about the impact of the Menopause on women.  If a woman suffers badly with Menopause symptoms, it can affect her physical and mental health, her work, her family and, of course, her relationships.

Putting the Men in Menopause

I have been working as an Osteopath for over 20 years.  I see all sorts of patients for a variety of issues and my approach is holistic.  If you come to me with a sore knee then of course I will treat that.  But I’ll also take an extensive patient history including any lifestyle factors that may be affecting your general health.

As a result, patients will often confide in me about their lives and I’m hearing concerns around relationship changes from an increasing number of middle-aged men.  And I suspect that many of these can be attributed to their partners going through the Menopause.

But whilst this is now being more widely discussed by women with women, I still feel that there is work to be done on educating men on the changes that their wives, partners and work colleagues may be managing (and not talking about).

Menopause Symptoms – So, what changes?

Each woman will have a different experience of course.  The menopause is a natural part of ageing that usually occurs between 45 and 55 years of age, as a woman’s oestrogen levels decline and her periods stop.  The average age for the Menopause in the UK is 51 but menopause symptoms can strike long before periods stop (up to 10 years in fact) and this is called peri-menopause.  Common symptoms at this time of a woman’s life include:

  • hot flushes.
  • night sweats.
  • vaginal dryness and discomfort during sex.
  • difficulty sleeping.
  • low mood or anxiety.
  • reduced sex drive (libido)
  • problems with memory and concentration.

And of course, all this at a time when they are often coping with caring responsibilities (parents and/or children) or other changes such as children leaving home.

How can I support my partner through the menopause?  

I wouldn’t presume to suggest what men should do to support the women in their life as everyone is different.  But I do have three tips that may be worth consideration:

  • Do your research – watch Davina’s programme or find out more about Menopause on the NHS site
  • Start a conversation. Ask your wife or partner about the specific symptoms they are dealing with and how you can help.
  • Keep the dialogue going. If you feel that your relationship is being impacted then you need to keep talking.

 

Robin Kiashek has been an Osteopath and Naturopath for over 20 years.  He is registered with both The General Osteopathic Council and The British Naturopathic Association.  Robin is also qualified in Western Acupuncture, Autogenic Training and Life Coaching and NLP.  He has clinics in Central London and Finchley.  Call 020 8815 0979 or click here to book an appointment.

 

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