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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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What are the brrr-iliant benefits of cold water therapy?

Plunging yourself into cold water might not necessarily be on the top of your to-do list (and who can blame you?!).

But with the recent lockdowns forcing the temporary closure of indoor swimming pools, there’s been a rise in the number of people turning to open water swimming.

As shown by  recent stats, 45% of swimmers increased how much they swam outside in 2020. The same stats estimated that outdoor swimming in the UK has increased by between 1.5 and 3 times since 2019. And there’s good reason. According to a small number of studies, celebrities and athletes – cold water therapy has a myriad of health benefits.

What exactly is cold water therapy?

Cold water therapy – which can sometimes be referred to as cold hydrotherapy – is the practice of using water that’s around 15 degrees to treat health conditions or stimulate health benefits.

Despite the recent hype around the practice, cold water therapy is nothing new. It’s actually been around for a couple thousand years. But recent modifications of this practice include short and sharp cold showers, outdoor swims and cold-water immersion therapy sessions.

 

So, why the buzz?

The exact benefits of cold-water therapy are long disputed in the health industry. But according to certain enthusiasts, taking a cold water dip is the answer to many things.

On a recent episode of Gwyneth Paltrow’s The Goop Lab, the actor and entrepreneur sent a group of her employees to Lake Tahoe in Nevada to experience to popular Wim Hof method.

 

The Wim Hof method

This method is based on a combination of extreme cold-water therapy and specialised breathing techniques. It was the brainchild of Mr Wim Hof – a former athlete – who swears by this regime and raves about the many benefits it can bring.

In the episode he says: “Cold water is a great way to learn to deal with stress. If you learn how to breathe deep, you can go into the cold water and adapt. You become the alchemist of life itself.”

 

So, what exactly are the benefits of cold water therapy?

According to Mr Wim Hof, cold water therapy can:

  • Improve your circulation
  • Reduce inflammation in your body
  • Higher energy levels
  • Deepen your sleep

 

However, it’s important to note that not much research has been done to solidify these claims. But science does suggest that it can:

  • Lessen muscle soreness – a 2011 study found that cyclists who took part in intense training sessions had decreased soreness after they immersed in cold water for 10 minutes. A later 2016 study reported the same thing.
  • Ease symptoms of depression – some studies have suggested that cold open water swimming has helped to ease symptoms of depression and anxiety. In one study, a woman who had experience anxiety and depression from the age of 17 turned to open water swimming aged 24. The study confirmed that over time, her symptoms decreased significantly.
  • Cold water can boost your immune system – A handful of studies have suggested that daily doses of cold water could bolster your immune system over a period of weeks or months.

 

To take the plunge or not to take the plunge

Keen swimmer and Osteopath Robin Kiashek says: “The jury is still out on whether cold water therapy is the answer to a wide range of health problems.

 

“But as highlighted above, there are a handful of health benefits that cannot be disputed. I myself have been swimming for as long as I can remember. With indoor swimming pools now reopening, I can’t say I will be practicing my front crawl in my nearest lake – but I might try turning the shower temperature down a few notches.”

 

Robin Kiashek has more than 25 years’ experience in his field. He believes in taking a holistic approach when it comes to treating his clients. If you are suffering from a series of health issues – whether it’s headaches, aches and pains or long covid – don’t hesitate to get in touch.

 

NB: Cold water swimming should be done with guidance from a professional and consider that certain medical conditions and ages should be taken into consideration.

 

 

 

 

 

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TMJ disorders – Osteopathy can help: here’s how

TMJ disorders

According to a survey 68% of us confirmed that our stress levels have continued to increase over the course of 2020.

And it’s no wonder. This year has tested us all.

As a trained Osteopath with more than 20 years experience in the field, I know that stress can manifest itself in the body in many different ways. More recently, I’ve seen a number of clients suffering from a (TMJD).

What is the main cause of TMJ?

TMJD or TMD is not necessarily a well-known term, but it affects around one in 10 people in the UK.

TMJ stands for temporomandibular joint. This joint connects the lower jaw to the skull (or upper jaw) in front of the ear. A TMJ disorder is a condition affecting that joint and the muscles involved in chewing. It can also importantly affect the Trigeminal nerve, which is situated next the TMJ, giving rise to facial symptoms:

It has no definitive cause but can be brought on by over-clenching of the jaw and teeth, wear and tear of the inside jaw, injury or surgery, and stress, all of which has a physiological relationship to the neck and upper back.

According to Bupa, women tend to develop jaw conditions more often than men. It can occur at any age, but most people have them when they’re between 20 and 40.

TMJD symptoms

Symptoms include:

  • Jaw pain
  • Headaches
  • Clicking, popping and grating noises when chewing or opening the mouth
  • Earache
  • Neck/shoulder pain
  • Difficulty chewing
  • Locking of the joint
  • Facial and eye symptoms (see illustration of Trigeminal nerve distribution above)

It goes without saying that these symptoms can have a significant impact on a person’s lifestyle if left untreated. So, it’s worth seeking medical advice if symptoms are severe or long lasting.

It may be possible to alleviate the symptoms of a TMJD by eating soft foods, avoiding chewing gum and nail biting. The same could be said by completing daily Rocabado exercises, taught by Robin Kiashek, which helps to alleviate TMJ stress.

But Osteopathy can also be effective in easing the pain of TMJD by understanding the factors which may be causing the TMJD. Whether they are physical factors in the patient’s upper back, neck and/or emotional factors. Dental factors should be taken into consideration.

TMJ disorder treatment testimonials

But don’t just take my word for it. I have worked with dentist David Cook, BChD, at the London Holistic Dental Centre for more than a decade. David has referred his clients suffering from TMJ to me to help alleviate the pain.

David says: “I have worked with Robin for over 15 years and his skill and dedication have been demonstrated countless times. I treat a lot of facial pain and TMD and I have found his holistic approach is of enormous benefit to my patients, those that see him can expect a smoother, faster recovery and better long-term stability.

“He is an excellent diagnostician and his knowledge and approachability make him a valued member of my clinical team. As a dentist, I am subject to major spinal strain and can also vouch for Robin’s superb support in keeping my body straight, mobile and pain-free.”

If you’re a sufferer of TMJ, or have been suffering from the symptoms associated with this disorder, please don’t hesitate to get in touch or book an appointment.

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International Men’s Day 2020 – could masculinity be the death of men?

International Men’s Day on 19th November celebrates the positive value men bring to the world, their families and communities.  This year’s theme is ‘better health for men and boys’.

It goes without saying that as an Osteopath, health is a topic I’m very passionate about. But time and time again, I’ve seen first-hand how reluctant some men can be when it comes to opening up about their wellbeing.  Especially their mental health.

Men and their mental health

According to the latest stats, in England, around one in eight men have a mental health problem like depression, anxiety, panic disorder or obsessive-compulsive disorder (OCD). And sadly, male suicide hit a two decade high in England and Wales in 2019. With men accounting for around three-quarters of suicide deaths in the same year*.

In my line of work, it’s generally a physical ailment or symptom that brings patients to my clinic. But I’ve long been a believer in the close link between physical, mental and emotional health. And for us to function properly as human beings these need to be in alignment.

Luckily, unlike often overworked and under pressure GPs, I have the privilege to properly explore the background to my patients’ issues. So, we might find out that the origins of the longstanding neck pain coincide with a painful separation or an increase in stress at work. And for men particularly, these emotional stresses and strains are still not something they often talk about.

Seeking help for the physical

But when emotional issues go unaddressed they can often develop into physical ones. And that’s when men tend to act. The most common physical manifestations of emotional include:

  • headaches, backache or other aches and pains
  • grinding of teeth, especially at night
  • the ability to heal from physical injury – from simple to complicated

Big picture, little picture approach

Taking the time to work through a full history of how and when the problem started and what else might have been happening in a patient’s life, especially preceding the onset of symptoms, can be illuminating.

Sometimes, it may be appropriate to refer the patient for further psychological evaluation via their GP.  However, over the years, I have developed my holistic approach and this, together with the range of additional tools at my disposal, may help to determine and then treat the cause of a patient’s symptoms:

  • Naturopathy– based on the idea that the human body knows best how to heal itself naturally. We work with patients to identify factors that may be undermining their health and develop an individual plan to tackle problem areas.
  • Neuro linguistic programming (NLP)– enabling us to change our thought habits to enable us to alter how we feel.
  • Autogenic training– a potent relaxation therapy with powerful abilities in restoring, healing and developing mind and body. We teach patients a set of lifelong skills and exercises to use whenever and wherever they want.
  • Western Acupuncture– fine needles target trigger points associated with certain ailments to help with pain relief and so on.
  • Low Level Laser Therapy (or LLLT)–  low power or ‘cold’ laser light is used on problem areas to alter cellular function, improve outcomes and speed up the body’s natural healing process.

If you are suffering, please don’t suffer in silence. There are a range of charities to support the wellbeing of both men and boys. Or, if you are struggling with longstanding physical issues and might benefit from a holistic approach, please do get in touch.

*According to the Office for National Statistics (ONS)

 

 

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Working from home: Four implications for our physical and emotional wellbeing

What can we do to lessen the impact of working from home

Remote working or working from home (WFH) has been on the rise for the past last few years.

And since lockdown there’s been a huge spike in the number of people swapping their perfectly set up office desks to makeshift work spaces desks in their living rooms, kitchens or even bedrooms.

According to the latest statistics released by the UK’s Office for National Statistics in April, 49.2% of adults in employment were working from home as a direct result of the social distancing measures introduced in response to the Covid-19 pandemic.

Whilst restrictions around social distancing might be easing, there’s still a huge number of people who either work remotely permanently or for the majority of the working week.

But what physical implications and emotional does WFH create?

Repetitive Strain Injury (RSI)

Whether it’s your wrists, hands, forearms, elbows, neck or shoulders – RSI has a lot to answer for. RSI is a general term use to describe muscle, nerve and tendon pain caused by repetitive movement and overuse. It can strike anyone who performs a repetitive or high intensity action for long periods without rest. It’s also exacerbated by poor posture or activities involving working in an awkward position. Like typing on a computer or using your smartphone excessively.
Symptoms of RSI include burning, aching, or shooting pain. But you might also experience stiffness, throbbing, tingling or numbness, cramp or chronically cold hands, particularly in your fingertips.

Headaches and migraines

Bad posture, increased screen time and changes in our daily routine can all trigger tension headaches. The main feature of a migraine is a headache. But other symptoms include disturbed vision, sensitivity to light, sound and smells, feeling sick and vomiting. They can last anywhere between four to 72 hours.

Neck problems

Neck pain associated with badly positioned screens and looking down – attractively double-chinned – at mobile phones is increasingly common in this tech focussed world, and even more of an issue with so many of us now working from home.
According to The Institute of Osteopathy, tight neck and upper back muscles, stiff joints, and trapped nerves are common effects of spending too long being hunched over screens, and if left untreated, can cause splintering pains through the shoulders and hands.

Emotional implications

One of my patients told me recently that she’s always referred to her husband as her nearest and dearest. But now she just calls him her nearest! And I think that many of us can probably empathise with that feeling!
Lockdown and the ongoing working from home has put many of us in much closer proximity with family than we’re used to. And that requires emotional adjustment. Plus, there can be employment and financial worries to take into account. And stress and anxiety can bring a host of physical symptoms.

What can we do to lessen the impact of working from home?

There are a variety of ways that you can lessen the impact of working from home on your physical and emotional wellbeing.

These include:
• Set the computer screen so that’s it at eye level
• Keep your feet flat on the floor and try not to cross your legs.
• Consider a wrist rest to keep your wrists straight and at the same level as your keyboard.
• Use a headset if you use the phone a lot, rather than clamping the phone between your ear and shoulder.
• Do some simple neck exercise through the day
• Drink plenty of water through the day – the discs between the vertebrae in the spine consist mainly of water so keeping hydrated will ensure they stay healthy.
• Try to take regular breaks – these are good for body and mind. Small and frequent rests are preferable to one long one

Learn about our Home Office Ergonomics service, a service designed to improve your home working arrangements

 

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It’s a cat’s life

 

Cats stretching out Robin Kiashek osteopathic clinics

Observe any cat and the chances are that they are sleeping, stretching or grooming. Cats really know how to look after number 1, ensuring

that their basic needs are met by their owners while treating themselves to plenty of R&R and time off to spruce up and look wonderful for every occasion! So, in honour of International Cat Day (on 8th August), let’s give it up for the world’s favourite pet.

Health-boosting benefits of owning a cat

While it may seem as if cats have got it all their own way it is, in fact, a two-way street. Research shows that the animals have a positive impact on the 1 cardiac health, of their owners and taking a quick catnap during the day can improve creativity, focus and productivity. Our feline friends can also help alleviate 2 stress, anxiety and depression – and teach us a lot about how to relax and live the good life.

Live like a cat

Sleeping – cats sleep between 12 and 16 hours a day, more than most other mammals and twice as much as humans, reports the University of Arizona’s Rubin Naiman in the Huffington Post. Because cats have few predators, they can sleep safely in the knowledge that they’re unlikely to be hunted while they’re dozing. We might not be able to sleep for as long as a cat but we can improve our own sleep by:

  • switching off electronic devices at least 30 minutes before settling down
  • getting comfortable in bed, with supportive mattress and pillows, and enough covers
  • Maintaining an ambient temperature and level of darkness in the bedroom

Being active – you may think that your cat spends most of its time napping and you’d be right. But when cats move – playing or stalking prey, for example – they can be surprisingly speedy, leaping and pouncing with great strength and agility. We all know the benefits of regular exercise to the human body – weight control, flexibility, cardiovascular and other health and boosting mood to name just a few:

  • Opt for at least 30 minutes’ five days a week, or more if you can manage it safely
  • Limit sitting time by taking regular breaks if you work at a desk or getting up and putting the kettle during TV ad breaks at home, for example
  • Build a healthy exercise habit scheduling in regular exercise and remembering to warm up beforehand and cool down afterwards

Me time – no animal is better at taking time out for themselves, whether this involves resting, playing or grooming. We can do a lot to keep stress at bay by emulating their ‘so what’ attitude (within reason, of course), and grabbing some R&R by:

  • Pursuing a hobby
  • Going out with friends
  • Reading a book or watching your favourite show (remembering to get up during the ad breaks)

Stretching – cats stretch every time they wake up from sleep, which is often! As well as feeling good, the act of stretching loosens and realigns muscles, readying the cat for activity. It stimulates alertness by increasing blood flow to the muscles and brain. It also gets the lymph circulation on the shift, flushing out waste and toxins, including carbon dioxide and lactic acid. Stretching does much the same for humans. Over time, it also reduces tension, improves posture, strengthens and improves the flexibility of muscles (benefiting the joints) and enhances the body’s range of motion.

Safe stretching (for humans)

  • Stretch on both sides of the body to keep things even
  • Hold each stretch for about 30 seconds – and don’t bounce!
  • Keep breathing – breathe out when going into a stretch and hold this while you inhale
  • Focus on each of the different muscle groups in turn – working your way through the shoulders, neck, calves, thighs, hips, arms and the lower back

If you’re still feeling stiff and strained in your neck, arms or lower body do get in touch to see how osteopathy can help release the tension and relieve tight, inflexible muscles and bad posture.

 

  1. University of Minnesota’s Stroke Institute’s 10-year study of over 4,000 Americans, 2008.
  2. A study by the State University of New York reported in the journal Psychosomatic Medicine (September/October 2002).
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Stress and exercise – the right balance

About Exercise AddictionToo much exercise can lead to obsession

We all know that physical exercise offers many health-giving benefits. These include strengthened muscles and bones, and a reduced likelihood of developing such nasties as obesity, cardiovascular disease, diabetes and cancer. Not to mention its mood-enhancing and stress-busting properties. But some people take it too far and become exercise addicts. According to Katherine Schreiber and Heather Hausenblas, authors of The Truth About Exercise Addiction, a worrying 25% of all runners suffer with exercise addiction, compared with 0.3% of the general population.

Nature’s best stressbuster

Our over-complicated, over-sedentary, over-digitised 21st century lifestyles have a lot to answer for when it comes to creating stress. Exercise is certainly an effective way to counter this. Any form of physical activity releases endorphins – chemicals that enhance mood – in the brain but this is particularly true of cardiovascular exercise such as running and cycling. That’s why you get the ‘runner’s high’, and it’s also why you want to keep repeating the experience.

I’m seeing more and more highly stressed professionals self-medicating with excessive exercise. They cycle or run to work, put in a full and often stressful day, and then cycle or run home. They sign up to increasingly testing challenges – running further and in more and more difficult conditions or trekking and climbing all over the world. They’re on the brink of developing an addiction to exercise.

Symptoms of exercise addiction

  • Ever more exercise is needed to achieve the perceived benefits – the exercise ‘high’, increased self-esteem or reduction in anxiety – with addicts regularly exceeding their exercise limits.
  • Addicts experience withdrawal effects (anger, fatigue, anxiety) when they cannot work out as planned.
  • Time spent exercising is often at the expense of that spent with family and friends, at work or doing non-exercise related activities.
  • They persist with physical activity despite illness, injury, anxiety and depression and even against medical advice to take a break.

Exercise addiction and injury

If someone’s exercise goal is unrealistic or the lifestyle unsustainable then the chances of something physically ‘giving way’ eventually is high.

Which is when they appear in my Osteopath Clinic looking for an instant cure for their shin splints, muscle strain, fatigue and so on.  We are, after all, the ‘next-day delivery’ generation that expects a guaranteed recovery in just days or even hours. So, imagine their distress when I explain that the healing-time for an exercise-induced torn ligament for example, can stretch into weeks, requiring plenty of rest and patience, alongside Osteopathic treatment. My patients are then deprived of a tried and trusted outlet for their stress, which escalates.

I always look beyond the injury that brought the patient to my Clinic and probe deeper into their lifestyle and emotional wellbeing. This usually provides helpful clues for treatment and preventing a re-occurrence. As a qualified Osteopath and Naturopath, I work with patients to identify areas that might be undermining their health, such as diet, lifestyle choices, medical history, and physical or emotional circumstances. Treatment plans then encourage the body to heal itself and help guard against future illness or injury.

Give stress the boot

Since stress can be such a large part of the mix, I encourage patients to engage in new ways of managing it:

  • Autogenic therapy, a type of relaxation. I teach patients a set of simple mental and physical exercises and techniques, often incorporating this therapy into a patient’s treatment plan to help them manage their stress and/anxiety and promote greater healing of both mind and body.
  • Mindfulness. This is hugely popular and has become big business with plenty of its own apps and gadgets! But the basic idea is good – paying more attention to the present moment, to your own thoughts and feelings, and the world around you. Rather than sitting cross-legged focussing on one’s breath, ‘being in the moment’ and relaxing can take many different forms – long walks, gardening, swimming or even talking to friends. All these ways of unwinding can be a refreshing break from distractions (especially electronic ones) and have huge benefits for both physical and mental wellbeing. You can find out more about Mindfulness here.

The good news is that most people who exercise are able to maintain a healthy balance with the other areas of their life. So, please get in touch if you’ve got a pain or niggle anywhere, or if you’d like any advice on how to relax, manage stress or establish healthy habits.

 

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