With feta
1 bunch asparagus (around 250g, trimmed weight)
1-2 tbsp rapeseed oil
½ tsp sea salt
Freshly ground black pepper
4 thin slices (30g) feta (or a few spoonfuls of ricotta)
Grated zest of ½ lemon
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Place a ridged griddle pan over a medium-high flame and leave for a few minutes until very hot. Snap the ends off the asparagus as in the previous recipe. Toss the spears in a tablespoon of oil and season. Lay the asparagus on the griddle, placing the spears perpendicular to the ridges, and cook for six to nine minutes, turning occasionally, until just al dente and charred. Place the asparagus on two plates, lay the feta slices on top and drizzle with a little more rapeseed oil around and about the plate. Finish with the lemon zest and a grind or two of black pepper

Researchers initially thought that a unique diet was the underlying differences. But further investigation discovered that they cooked with lard, loved pasta, drank wine, feasted on sausages, and smoked the occasional cigar. 
Although the Roseto men worked in quarries and mines, the population did not follow any regular exercise routine, and many were overweight. Interestingly, records of Rosetans living in other parts of the US showed that their mortality rate from heart disease was similar to those of other Americans.

After a prolonged stay in Roseto observing the day to day lives of its inhabitants, Sociologist John Bruhn, and Stewart Wolf, (Head of Medicine at the University of Oklahoma) were able to ‘crack the code’ to their longevity and happiness. Founded by Italian settlers in the 1880’s Roseto was a close-knit community where several generations of a single family often lived together under the same roof. They loved and supported each other and engaged as a community, with high attendances at clubs, societies, and church.

This link between happiness and close relationships with family and friends is reinforced once again in one of the longest studies carried out by Harvard. Commencing in 1938, this detailed research examined the lives of 724 people for over 75 years. Researchers found that those participants who lived alone or could not forge close relationships were relatively unhappy, irrespective of wealth and fame. Their health deteriorated rapidly, and their cognitive ability declined relatively quickly. Furthermore, they had shorter life spans than the average. 

They identified 5 areas in the world where people lived exceptionally long lives, (many living into their 90’s and 100’s). ​

**** Once more, they discovered that genetics in all probability only accounts for 20–30% of this longevity, meaning environmental influences, including diet and lifestyle play a huge role in determining their lifespan. In all the identified 9 key lifestyle habits which set these groups apart, none of which included joining gyms or pumping iron. Instead, they move naturally, have vegetable gardens which they tend to daily and don’t have mechanical conveniences for housework.
Each group had a sense of purpose, or ‘Why I wake up in the morning’!’ According to Buettner and his team, knowing your sense of purpose is worth up to seven years of extra life expectancy. Although each of the groups in the Blue Zones experience stress, they have routines or rituals to alleviate or shed that stress. Some take time out each day to remember their ancestors, others pray, or take a nap whilst the Sardinians do happy hour!

During the research, the team interviewed 263 centenarians and discovered that all but five belonged to a faith-based community.  It did not appear to matter which denomination, but their research showed that attending faith-based services four times per month can add 4-14 years of life expectancy.

Just like the inhabitants of Roseto, blue zone communities place their families first, with aging parents and grandparents living in close proximity or in the home. They have committed to a life partner (which can add up to 3 years of life expectancy) and invest time, love, and affection in their children.

Sleep plays such a vital role in cellular repair, recovery from injury, and overall wellbeing. Those who suffer from poor sleep may not be aware that it can have a profound impact on both physical health and mental wellbeing. ​

During the session, Rose will be sharing practical ways to help people shift their brain activity at night so they can more easily drop into deep sleep, along with simple breathing techniques (including how to breathe through the mouth at night) to help reduce snoring, sleep apnoea, and frequent waking. We'll cover sleep hygiene, caffeine cutoff points, meal timings, cold water immersion, shower temperature pre-bed, mouth taping and breathing. 
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Here’s the link with all the details.

Try these stretches over the coming weeks to help ease you into summer (click on the link)!

If any of these exercises causes pain, contact one of our team for further advice and treatment. Do not leave it to go away on its own, the earlier the treatment is carried out the better. You should exercise and keep fit so that you can enjoy your gardening and other leisure activities, rather than using your gardening as an exercise to keep fit.

To book an appointment with one of our Chiropractors or Personal Trainers, follow this link to the online booking page. 
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Anyone can develop it, but it's usually seen in people age 40 to 70 years old. Golfer's elbow is thought of as an overuse injury, and is linked with activities that involve repeated gripping, lifting and twisting with the hand and wrist.
Although golfer's elbow is painful, it often goes away with rest from the activities that caused it in the first place. ​

So, to help you achieve this goal, here are 7 useful tips from the Personal Best Chiropractic Clinic to help prevent back pain when you are gardening. 

Chiropractic Gardening Tips
1)      Kneel on one leg rather than bending down repeatedly from the hips.
2)      Try and keep your back hollow when digging, with the legs well spaced apart. Use your legs rather than your back.
3)      Try and vary the tasks of the day into short bursts of different activities rather than slogging away all at one thing.
4)      When mowing lawns with a hover mower try to resist the temptation to swing the mower from side to side in an arc. Instead mow forwards and backwards as you would with a conventional cylinder mower.
5)      If you suffer from a knee problem and tend to stoop rather than kneel, then use a cushion to kneel on or gardening stool to sit on, try keeping the back as hollow as possible.
6)      Keep yourself warm and covered, i.e., keep shirts tucked in; this prevents the muscle from becoming chilled.
7)      If you ache the next day, rest, and seek the advice of your chiropractor who will advise you whether you should apply heat, or ice packs to the area, or if you require further treatment.

If any of these exercises causes pain, contact one of our team for further advice and treatment. Do not leave it to go away on its own, the earlier the treatment is carried out the better. You should exercise and keep fit so that you can enjoy your gardening and other leisure activities, rather than using your gardening as an exercise to keep fit. For more information about Chiropractic and other services available at Personal Best call 01453 873811 or visit www.personalbeststudio.co.uk​

Common Causes They Address:

• Rotator cuff injuries (tendinitis, impingement, tears)
• Frozen shoulder (adhesive capsulitis)
• Arthritis
• Instability or dislocation
• Postural strain and overuse 
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What to Expect:

• Shoulder issues don’t always start with the shoulder, so our team will often assess on your whole body's mechanics to pinpoint the cause.
• From here, our tea, will use a combination of adjustments, therapies, and exercises for long-term relief.
• With this treatment plan in place, we would expect improved range of motion, reduced pain, and better strength. 

If you  are suffering with anything we mention above, please do get in touch.  Our 1st appointment is a full hour which includes treatment and is £75.00.

Why Do I Get Headaches?
There are multiple reasons why someone might experience headaches. Whilst some are linked to lifestyle habits, others stem from physical strain or underlying health issues. Understanding the specific triggers for headaches can help in effectively managing them.
 
Are there different types of headaches? 
Migraines and tension headaches are two of the most common types of headaches that we treat, but they differ significantly in their causes, symptoms, and impact on daily life.
Tension headaches are typically associated with muscle tightness and stress. They often feel like a dull, aching pressure or tightness around the forehead, temples, or the back of the head and neck. These headaches are usually mild to moderate in intensity and aren’t associated with other symptoms. Most people with tension headaches can continue daily activities, though they may feel discomfort or fatigue.
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Migraines, on the other hand, are a more complex and involve both the nerves and blood vessels inside your head. Symptoms are often moderate to severe throbbing or pulsating pain, usually on one side of the head. Migraines are often accompanied by other symptoms, including nausea, sensitivity to light and sound, and in some cases, visual disturbances known as “auras.” Migraines can severely impact daily activities, with sufferers often needing to rest in a dark, quiet space until the episode passes. Migraines can last from a few hours to several days, and common triggers include hormonal changes, certain foods, stress, lack of sleep, and environmental stimuli like bright lights or strong smells.
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Common causes of headaches:
Muscle Tension
One of the primary contributors to headaches is muscle tension, especially in the neck and shoulders. This tension is often due to prolonged periods of inactivity, such as sitting for long hours at a desk or in front of a computer. When muscles become tense and strained from inactivity, it can lead to what are commonly known as tension headaches. These headaches usually create a dull, aching sensation, often felt as pressure around the forehead or base of the skull. Often patients get a feeling that their head feels ‘too heavy’ for their neck and will be aware of tension in their shoulders. Adding regular movement throughout the day can significantly reduce the risk of these headaches. 
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​Dizziness and Headaches: A Common Connection
For some individuals, headaches are accompanied by symptoms of dizziness or light-headedness. This combination of symptoms can occur for various reasons, including tightness in the neck muscles and restriction of movement in the joints of the neck. Known as cervicogenic dizziness, this type of dizziness is often linked to the same tension and strain that trigger headaches. Chiropractic care can be particularly helpful for addressing these linked symptoms, as relieving neck tension can often reduce both dizziness and headache frequency.
 
Stress and Lifestyle Factors
Stress is a frequent contributor to headaches, as it can lead to both physical and mental tension. When we are stressed, we may hold tension in various areas of the body, including the neck and shoulders, which can lead to headaches. Additionally, lifestyle habits such as irregular sleep patterns, dehydration, or inconsistent meals can exacerbate headache symptoms.
 
Other Factors
Although headaches are usually not a sign of serious disease, it is always important to get them properly assessed. For example, high blood pressure can be cause of headaches and certainly something that a chiropractor will want to rule out. There a thorough examination will therefore often include a blood pressure test.
Eye strain can also cause headaches, so getting your sight tested by an optometrist can help assess your vision being linked to headaches.

Through hands-on techniques that promote relaxation, mobility, and natural healing, chiropractic care can offer effective relief for both tension and dizziness-related headaches.  This comprehensive evaluation helps identify any contributing factors, such as neck tension or joint restriction, that might be causing your headaches. Or indeed if onward referral may be indicated.  Once the chiropractor is confident that there are muscle and joint issues which could be the source of your headaches, a combination of approaches is often used.
 
Neck Adjustments - Chiropractors use gentle adjustments to improve movement of the vertebrae in your neck and upper back which will help alleviate tension in the surrounding muscles.
 
Soft Tissue Therapy - Chiropractic care often includes soft tissue therapy, which targets areas of tightness and muscle restriction around the neck and shoulders. By addressing this muscle tension, chiropractors help reduce the likelihood of tension headaches and associated dizziness. This can include massage or sometimes acupuncture.
 
Exercise and Movement Advice - It is important to keep up with regular movement and exercise to help or prevent headaches. By incorporating simple, regular movements into your day—such as stretching or short walks—you can reduce muscle tension and support neck flexibility, which helps decrease headache frequency. There is no particular good or bad exercise for headaches, so find what you enjoy, start gently and see if it may help your headaches.
 
Home Exercises and Stretches – A chiropractor may also recommend specific based exercises to help maintain neck flexibility and strength and reduce muscle strain. These exercises are designed to be easy and practical, helping you keep progress on track between visits.
 
Practical Tips for Managing Headaches at Home
Along with chiropractic care, there are practical steps you can take to manage and even prevent headaches at home. Here are some effective strategies for supporting your headache relief journey:
 
Avoid long static positions
Frequent movement is essential in preventing muscle tightness and tension headaches. Try setting a timer to remind yourself to stand up, stretch, and move every 30 minutes, especially during prolonged tasks like computer work. These microbreaks can be thought of as the 30/30 rule: Get out of your chair and move for 30 seconds every 30 minutes. I timer on your phone or computer can really help here as we all know how engrossed we can be in front of a screen.

Keep active
Engaging in regular exercise, like walking, swimming, or yoga, helps reduce muscle tension and improve circulation, which can prevent tension and cervicogenic headaches.
 
Mind your sleep
Adequate rest is crucial for headache prevention. Aim for 7-9 hours of quality sleep per night and consider maintaining a consistent sleep schedule. Good sleep hygiene, including limiting screen time before bed, can contribute to more restful nights and fewer headaches.
 
Conclusion
For anyone dealing with recurring headaches, it’s natural to feel concerned, especially if they’re affecting your quality of life. However, most headaches are manageable and often connected to treatable factors, like muscle tension, neck and upper back stiffness or stress. Chiropractic care can offer a practical and natural approach to reducing headache frequency, helping you achieve relief without relying on medications.

1. Low-Intensity, High-Volume Movement
Exercise sessions do not always require intense effort, but every day should include deliberate, low-intensity movement—such as walking, cycling or swimming. This is not just about burning calories, it is more about staying metabolically flexible and biologically “youthful”, as this forms the foundation for mitochondrial health, glucose control, and recovery. Nearly every longevity study highlights significant benefits from walking just 7,000 steps a day that becomes your baseline, and for some it’s their ceiling, but whatever it is, it’s a non-negotiable! 

4. Proper Nutrition
By consuming plenty of protein, lots of fruit and vegetables and a healthy amount of carbohydrates and good fats you give your body the best chance to thrive. Put simply, your nutrition supports muscle, movement, and metabolic health, protecting lean body mass by consuming protein aids muscle maintenance, allowing you to continue with physical activities. That means eating well most of the time… and still enjoying the occasional glass of wine, slice of cake or dirty burger without feeling guilty.

​Any good technique is crucial in order to avoid injury and gain the Take a big step forward with your right foot, keeping your spine in a neutral position. Bend your right knee to create a right angle, focusing on keeping weight on the toes of your left foot whilst dropping the knee of your left leg toward the floor. (Repeat on other leg)
This article has highlighted that the aging body has the propensity to become weaker, less flexible/mobile which has the consequence of impacting our balance. Brazilian Physician Claudio Gil S Araújo developed a simple evaluation of balance, flexibility, and strength to prove this point. **
From a standing position, without support or leaning on anything, you slowly lower yourself to the floor and then attempt to stand back up again.
Starting with a score of 10. You deduct points for the following:

• Hand used for support: -1 point
• Knee used for support: -1 point
• Forearm used for support: -1 point
• One hand on knee or thigh: -1 point
• Side of the leg used for support: -1 point

For example, if you were to sit down placing your right hand on your right knee, then your left hand on the floor before your hips touch the ground, you would deduct 2 points. Then as you attempt to stand up you place your left hand and then left knee on the floor for support, you would deduct a further 2 points giving you a total score of 6 (10-4=6) for the Sitting-Rising Test.
The Sitting-Rising Test, or SRT was performed by over 2,000 patients between the ages of 51 and 80. Araújo and his team found that individuals who scored less than 8 points on the test were twice as likely to die within the next six years. Those who scored 3 or fewer points were more than five times as likely to die within the same period compared with those who scored more than 8 points. Araújo concluded that each point increase in the SRT score correlated with a 21% decrease in mortality from all causes.

The Sitting-Rising Test reinforces the point that muscular strength and flexibility are just as important aerobic health in delaying the impact of old age.
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We are all mortal and our time on this earth is limited, but the quality of that time can be improved if we feel better and move better. Getting started is never easy, but one of the simplest things you can do is to try and lessen the amount of time spent sitting and walk a little bit more every day. The thought of entering a gym can be intimidating and overwhelming for many, but some of the best physical activities for your body don't require the gym or assume you are preparing for an Ironman. Remember the dolphins? They move just for the fun of it! Find something you enjoy whether it is on your own or in a group, indoors or outside. Don’t give yourself a hard time, find joy in moving and recreate just like our aquatic friends!