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We hope you all had a fabulous Christmas and New Year break and are now looking forward to a positive start to 2025. It's that time of year again when gym memberships are at their peak, fridges are full of fruits and vegetables and all your friends are ‘dry’ for January! Tradition dictates that New Year’s resolutions are made and adhered to throughout the year. But what might seem light-hearted and positive, can end up doing more harm than good to our mental wellbeing. However, the ending of the year and the hope that the New Year brings, provides us with an opportunity to sit back, review and plan for the year ahead. These are just a few tips we have put together over the years to help you get the ball rolling and create a better version of you in 2025!
Look after your Gut According to the Food and Drink Federation, just 9% of UK adults meet the recommended fibre intake. Keeping your gut microbiome healthy is key to good health, as it’s responsible for extracting about 10-15% of the energy from the food we eat. Your gut microbiome weighs about 2kg and is bigger than the average human brain. It’s a bustling community of trillions of bacteria, archaea, fungi and viruses, containing at least 150 times more genes than the human genome. We are filled to the brim with microbes, which form microbiomes on our skin, in our mouths, lungs, eyes, and reproductive systems. These have co-evolved alongside us since the beginning of human history.  Eat the rainbow Choose colourful fruits and vegetables and try to eat 30 different plants, nuts and seeds every week Eat foods rich in polyphenols These include dark chocolate and red wine Eat fermented foods such as kombucha, kefir and kimchi, as well as unpasteurised cheeses Eat more omega 3 New research suggests a relationship between gut microbes, omega 3 and brain health Avoid processed foods Cut back on salt and sugar, both of which seem to affect microbial diversity in the gut *Social Media Use and Perceived Social Isolation Among Young Adults in the U.S Brian A. Primack, MD, PhD1,2,3, Ariel Shensa, MA1,2 et al 2018
“Then the Grinch thought of something he hadn't before! What if Christmas, he thought, doesn't come from a store. What if Christmas...perhaps...means a little bit more!” Dr. Seuss, How the Grinch Stole Christmas!  The Christmas Holiday is finally upon us! For some, (mainly children), it is a time of great joy and cheer, for others, it is a time of great stress and anxiety. Financial and time pressures along with family tensions can cause great amounts of anxiety and tension over the festive period taking away all the magic and Christmas spirit!
Working so closely with many of you, we know that 2024 has been a challenging year for lots of different reasons. With a New Year just around the corner, we can look to draw a line under the past year and look to a positive start to 2025. Here are some useful tips to help you through the Christmas break: Have realistic expectations. If you don’t ‘get on’ with your relatives throughout the year, chances are, you will not ‘get on’ on Christmas Day! Be very flexible, take a more relaxed approach to the day, go with the flow, allow the day to take its own course, rather than the restrictive structures of a normal working day! Be prepared Be prepared for more people to show up than you invited. This might happen, this might not. It's better to have more than less. You can always send everyone home with leftovers. Learn to say no! I have had Christmas Days where I have been to three or four different places in one day, just to keep friends and family happy! Make time for rest breaks over the holiday period, where you see no one and do only what you want to do! Go easy on yourself! Avoid overindulging in alcohol – the reduced inhibitions could contribute to (or cause) an unnecessary argument, as well as leaving you feeling lousy the following day! Keep hydrated with lots of water, if you are out for dinner, sip water alongside your wine. Keep lots of healthy snacks at home to help you revive your spirits the morning after. Take time out for a long walk, nothing feels better than a brisk walk on a cold day!
Have you ever wished you could swim with the ease and grace of a dolphin? You may have been lucky enough to sail or swim alongside a dolphin, seen them perform at a waterpark, or perhaps grew up watching Flipper, but I am sure you can a picture a dolphin swimming having fun! What you might not know is that Dolphins have a great sense of fellowship and are extremely social. By nature, they are very curious and enjoy playing with objects and other dolphins following the waves created by boats. As well as being able to jump almost 5 meters out of the water, they frequently make bubbles and take the time to recreate * themselves in the ocean. Back on dry land, the impact of the Covid pandemic highlighted that inactivity is now seen as an ongoing pandemic due to the link between poor health and weakened immune system. A point reinforced by the Sport England Active Lives Adult Survey November 2020-21. Their report suggests that four in 10 British adults were so immobile they risked their long-term health  From an early age we are taught that being physically active will go a long way toward good heart health. ‘Exercise’ is one of your most effective tools for strengthening the heart muscle and keeping body weight under control as well as reducing the risk of higher cholesterol, blood sugar and blood pressure levels that may lead to heart attack or stroke. But even with this knowledge, it is believed that sedentary living now kills more people than obesity, that many health experts predict could soon bankrupt the NHS. ‘Exercise’, according to Peter Walker, author of ‘The Miracle Pill – Why the sedentary world is getting it all wrong.’, is the issue. He believes that labelling physical activity as exercise turned off the majority and created a belief that it is a pursuit of a minority, whether that be elite athletes, or a routine squeezed into busy schedules of busy people! Since time began, daily physical exertion was an integral part of humanity, but in less than a half a century movement has almost been designed out of our lives with transformed workplaces, our reliance on the car, and a whole host of appliances that aid our domestic life  So where do you start and what is the best activity to do? According to Steven Blair, one of Americas leading experts on the health benefits of exercise his answer is, “The one you’ll do and keep doing.” And the good news is, it is never too late to start exercising and benefitting from all the health benefits that physical activity brings. Even if you have had, or you think you have had a lifetime of inactivity, don’t worry about which exercise you need to do, or which class to attend, just think about moving more and moving well. Start by getting up from the sofa! According to numerous fitness experts, Strength training is vital. If you can perform strength-training exercises that target multiple muscle groups in one go, then you are on to a real winner, that’s why Squats or squatting tick all the boxes. When performed well, squats will target the quadriceps, hamstrings, and gluteal muscles, all of which are large muscle groups that help support and move your body weight.
Once you have practiced the squat and gained some competence in the movement, the next step, (literally!) is to lunge. Just like squats, lunges work all the major muscles of the lower body and can help improve your balance as well. Lunging is a great exercise because it mirrors many of our day-to-day movements, such as walking and running. It is also very similar to the position we assume when we get up from the floor and creates the same muscle-activation patterns used for ascending or descending stairs. 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:
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.
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! *RECREATE verb (used with object), rec·re·at·ed, rec·re·at·ing. to refresh by means of relaxation and enjoyment, as restore physically or mentally. **Sitting–rising test: Sex- and age-reference scores derived from 6141 adults Claudio Gil S Araújo, Claudia Lucia B Castro, João Felipe C Franca, Denise SMS Araújo European Journal of Preventive Cardiology, vol. 27, 8: pp. 888-890. First Published May 1, 2019
Take care of yourself using smartphones. We are totally absorbed by what is happening and we don't check our physical position and what this little device can do to us with time.
If you are experiencing neck or back pain and would like to see one of our Chiropractors for treatment and advice, call us on 01453 873 811 or book online https://personalbest.neptune.practicehub.io/p/booking A 1 hour consultation including treatment is £71.00.
 Christmas cards are also available to purchase from reception with all proceeds going to the Refuge There is always some room for improvement in some facet of our lives and the quickest way to solve the problem is to begin working towards the better version today. There is no “right time” to get started, so what are you waiting for?  1. Just do it. If you have said you are going to run a 5k fun run this year but have no prior experience. The first step getting out of your door and making an effort, even if you only make it to the end of your road on your first training run, you’ll be about 2% closer to your ultimate goal than if you didn’t put in any work at all.
2. Start from the very beginning. Achieving the best version of yourself requires you to start from the beginning and lots of small steps in order to become what you envision. 3. The best version of yourself should be your vision, not anybody else’s. Don’t waste energy trying to live up to what somebody else wants you to be. 4. There is no magic pill. Just as with diet and weight loss, there is no miraculous shortcut to the better version of you! 6. Don’t worry about the small print. You probably don’t have all the information or experience you require to find the shortest path to your happiness five years from today. But you probably have some idea about how to move in the right direction. Take those steps. 7. Seek advice and accept help from others. No man is an island! Help is at hand with just the touch of a button, as the internet has made it easier than ever to learn new skills. Remember that most successful people needed help along the way, too. 8. Celebrate the small wins. Appreciating the moment and all your small achievements gives you the motivation to keep making strides towards your ultimate goal. 9. Embrace failure. You can’t become the best version of yourself by playing it safe. Heck, getting fired could even be the best thing that ever happened to you, 10. Get up earlier. Use the extra minutes to exercise or clear your desk and plan for the day ahead. It will help you become far more focused and relaxed throughout the day. 11. Help other people become the best version of themselves. Pay it forward. Helping others, will keep you motivated on your own path, and you’ll find that the lasting connections you build from helping others will greatly benefit you moving forward.
Instructions
Flying Smart: Preventative Measures:
Don't let ear pain ruin your trip. Come and see Fay at Personal Best Studio & Clinic for a FREE ear check before you go.
Ear wax removal appointments available Tuesdays and Thursdays. £69 for both ears. Please be aware, if you require removal, you will need to use oil such as 'Earol' in your ears for at least 5-7 days before the procedure to achieve effective removal. Call and book now 01453 873811 or book online at www.personalbeststudio.co.uk Holidays are a wonderful time of year – where we all try to wind down and relax. And for many this involves a sunny destination, with a lot of lounging on sunbeds, reading or sunbathing and generally sitting or lying around for up to two weeks.  Both the change in daily routine and the very nature of being stationary for long lengths of time, can result in some unwanted back pain! Back pain on holiday is often due to lack of activity (or perhaps the opposite from over exertion with the children) on top of an already stiff spine. Regular mobilising stretches through the back, buttocks, shoulders and neck will help to avoid aches and injury. Start now, loosen up before you go! Follow this link for a helpful video on this subject.
Try to get up regularly, take a dip or a wander to keep everything moving and mobile. If you’re reading on your tummy, put your book on the floor at the head of the lounger and look over the top to keep your spine in a neutral position. The addition of a rolled/folder towel under your hips would help too. If you’re lying on your back, roll up a towel and place it under your knees to alleviate pressure on the lower back.
Finally, don’t stiffen up on route! If you’re flying or driving for any length of time, pop a rolled-up jumper or travel pillow in the small of your back for lumbar support. Move as much as possible – taking a break if you are driving or stand up and walk around if you’re flying. Simple exercises in your seat will help, such as buttock clenches, shoulder shrugs and foot circles.
If you have any niggles or concerns, book in for a spine check with a chiropractor, or to loosen up through the back and neck for more comfortable traveling, book in for one or two deep tissue massages before you go. Repetitive arm movements, such as digging, weeding, pruning, serving or striking a golf ball can leave you more susceptible to these types of injury.
Both conditions are primarily caused by overuse and repetitive stress on the forearm muscles and tendons, with insufficient recovery time between repetitive activities exacerbating tendon strain. Also, if you have weak or unbalanced muscles in the forearm, wrist, and hand this can increase susceptibility to both conditions. Similarly, a sudden increase in activity level increasing the intensity or duration of the physical activity without proper conditioning may also lead to tendon injuries. Understanding tennis elbow and golfer's elbow may help in both prevention and treatment of the injury. Watching players receiving treatment during matches at Wimbledon showcases the importance of injury prevention and treatment for athletes, but the same applies for all you weekend warriors! Whether it be power washing the patio, cleaning the windows, assembling flat pack furniture or hedge trimming, anyone involved in repetitive arm activities can provoke this painful condition! Radial Shockwave Therapy If you happen to suffer from either of the above, you may find that treatment with Shockwave may help.
Extracorporeal Shockwave Therapy treatment is a highly effective treatment for all of the conditions listed BELOW.
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