A good diet and exercise does wonders for your health, but there is always more you can do to improve your health and better your overall well being. Daily supplementation of beneficial vitamins and minerals has been scientifically proven to improve health and reduce the risk and development of chronic disease.

While there’s nothing better than the real thing, sometimes getting the recommended doses of vitamins in your diet can be a struggle. Inadequate vitamin intake can be associated with fatigue, poor immune resistance, difficulty coping with stress and frequent sickness.

Research over the past few decades has shown that modern Western diets are generally low in essential vitamins and minerals – a concerning statistic. What’s more, the busy, fast-paced lives we tend to lead increase the requirements for many of these important vitamins and minerals, making it really important to ensure that we are getting the nutrients we need.

The benefits of taking a multivitamin are multiple. Taking one supplement a day has been shown to reduce the risk of heart disease, protect against free radicals in the earth’s atmosphere (like pollution and toxins), reduce the risk of cancer, support healthy growth and development in all stages of life, boost health in those with allergies/those who don’t eat certain food groups and better women’s maternal health.

However, choosing the right supplement for you and your specific health concerns isn’t always straight forward, especially when you are faced with shelves upon shelves of supplements that offer you the best quality, most successful and proven formula.

So how do know what the best option is?

Firstly, look for a product that has a balance of both minerals AND vitamins and in ratios that correspond to the body’s needs. A good formula isn’t necessarily made up of constituent parts in equal amounts, rather, levels should be created to work together to support optimal well-being.

Secondly, each vitamin and mineral should be in a form that your body will be able to absorb and use. Warning bells should sound when you see inorganic minerals such as oxides, chlorides and sulphates. These are manufactured ingredients and are poorly absorbed the human body and can often lead to nasty side-effects. Instead, look for organic salts such as citrates and gluconates as well as amino acid chelates.

Finally, the old adage “you get what you pay for” really does ring true in this instance. Cheaper products tend to contain lower doses of beneficial parts, often ones that aren’t in the correct ratios or in the most absorbable forms.

At Walkerville Chiropractic we recommend and stock a premium quality multi vitamin specialised to males or females that meets all of the requirements one would expect from a good multi vitamin supplement.

Through history, food and drink have become a mode of celebration, sharing and festivity. As time has passed, what we consume has changed drastically – from the pure agricultural produce of many centuries passed to the genetically modified and fast-food options of today.

What you eat and drink has an enormous effect on your body’s ability to function at its best. Eating well can enhance virtually every aspect of your wellbeing from mental function to physical performance.

However, making the ‘right’ choice for you can be challenging given the overload of information, theories, diets and ‘expert’ opinions projected today. One thing to keep in mind is that the requirements for a healthy and balanced diet are the same for virtually everyone, so it shouldn’t be too difficult to choose the foods that make you feel good and keep you energised.

Eating well is also about making a permanent change to your way of life. The changes and decisions you make regarding your diet need to be long-term.  A helpful way to approach this is to think of foods as pure, fresh and varied.

Finding enjoyment in what you eat is also an important part of maintaining a positive approach to a change in lifestyle.

If you can, try and avoid eating food on the run – sit down and enjoy your meal.  It will also help your body digest the food and will stop you from overeating as it takes time for the body to register how full you really are.  Don’t be afraid to experiment with foods and try and find time to cook for yourself so you’re aware of what you’re eating and how it was made.

This approach to healthy living and eating is something that the team at Walkerville Chiropractic encourage and promote, especially if you’re looking to improve your fitness or lose weight.  A high quality range of natural supplements popular with Adelaide chiropractors and naturopaths is also available for those who struggle to get enough of certain minerals and vitamins through their diet.

Chiropractic care is very effective in helping achieve an efficient and healthy digestive system; by clearing the nervous system of any interference, digestion, absorption, metabolic rate and energy levels can all be improved, putting you on the path to an optimal level of health and wellbeing.

Whether we realise it or not, toxins are a part of our everyday life. While they may be a frequent occurrence in our environment, they can disrupt the function of our body and stop us from performing at our best. They come in the way of things like heavy metals, pesticides, chemicals, food additives, medications, supplements, pollutants or simple filters in the food and water we consume. They also occur within the body, unbalancing the good balance of bacteria and yeasts that are produced naturally (usually within the digestive system).

The Metagenics range that we stock here at Walkerville Chiropractic offers one of the most comprehensive and effective detoxification programs for rapidly improving the state of your health. It helps to clear toxins from the body and leaves you feeling healthier and replenished.

It is always important to discuss your plans for detox with your chiropractor first, as they may be able to advise you of the best plan for your, any immediate risks to your health and go through how a detox works in more detail.

The natural supplements in the Metagenics range support your body and help it detoxify, allowing your body’s detoxification and repair system to function efficiently and without the unwanted side-effects.

The Metagenics Integrated Detoxification Program works by:

• Removing toxin exposure through dietary and lifestyle changes;
• Removing bad bacteria and waste from your digestive system;
• Renewing your digestive lining and the healthy bacteria to improve your
  digestive function; and
• Releasing your body’s toxins so they can be eliminated.

There are however, shorter detoxification programs, which last for about two weeks, are available and should get you back feeling great after some indulgence.

As mentioned, it’s important to consider your personal circumstances before undertaking a detoxification program. Pregnancy, existing medical prescriptions and the known side-effects should be taken into account as potential risk factors.

If you are thinking of undertaking a detox program, or would just like some general advice on staying healthy and keeping your body as active and healthy as you can, please don’t hesitate to talk to any of our chiropractors during your next consultation!

New research from the Chiropractors’ Association of Australia has shown that children as young as three are developing poor posture – all due to their increased use of electronic devices.

The recent study surveyed around 600 members of the public, as well as 126 chiropractors. The results were strongly indicative of a strong relationship between technology use and bad posture.

Traditionally, bad posture has been developed at later stages in life, either in high school or in working-age Australians. However, do to the increased use of laptops, hand-held gaming consoles, and mobile technology, those suffering from back problems are getting increasingly younger.

At Walkerville Chiropractic we commonly see cases of forward head posture, uneven hips and round shoulders among heavy users, and this is increasingly becoming the case. The explanations for this are quite simple, also. As children sit, hunched over, this leads to them leaning forward and predisposes them to a variety of back and
joint problems. Ultimately, over time, this can lead to nervous system damage which results in a decreased functioning capability of the body’s processes.

In addition to these worrying results, the CAA found that half of all Australians use their laptops more than they did five years ago and at least a third have significantly increased their use of mobile technologies.

While we cannot deny that these devices have become an integral part of our society, we do advise that children and parents be more vigilant about the ways in which they use their technologies. Chiropractors at Adelaide’s Walkerville Chiropractic realise that it is unrealistic to expect people to stop using them all together, but rather to avoid sitting hunched over for long periods of time and to take regular breaks in the event that you use a computer for an extended period.

In addition, regular exercise can help strengthen the muscles and help in developing good core strength to help with posture. Regular chiropractic care is also important to develop a solid foundation for development of fragile young bones.

And while this is true for children, it is just as applicable to adults. Regular chiropractic care over the course of a life time helps to boost the nervous system, keep the body functioning at its optimum and prevents from bad postural (and health) habits to make their way into our day-to-day routines.

There is no argument over the link between physical and psychological wellbeing. Anyone who has had a chronic or acute injury can tell you that the impact on their mental health was not a positive one. Unfortunately, psychological pain can also have an impact on a person physical well being; affecting their sleep, digestion, cause headaches, decreased concentration and affect the persons overall function as a human being. This creates a vicious cycle of the two feeding off of one another, and can lead to the development of clinical psychological conditions such as depression. In the past, there has been a stigma around mood disorders and depression, but thankfully with increased understanding and education, society is more open and accepting of the recognition and treatment of these disorders.

There is a great deal of controversy when professionals discuss depression. It can be caused by brain injury, head or neck trauma, psychological trauma, a chemical imbalance…and the list goes on. Often, we cannot pinpoint the cause of someon’s depression as it may be a combination of factors and therefore the treatment process can be long and challenging. Each practitioner, regardless of their background will have their own view on the best course of action for treatment of an individual who is suffering. However, all practitioners will agree that there is still a lot unknown about a disease that effects many Australians, that there is not one specific cause of depression, and that treatment and recovery from this condition will incorporate a number or different treatment techniques/approaches.

So where does Chiropractic fall in the treatment spectrum?

Improving your nervous system function with chiropractic adjustments will allow your body to function at its best. This can offer a number of benefits; an improvement in sleep, increased energy levels and body function, decrease in pain, improved concentration and brain function; all of which can have an impact on mood disorders. Whilst some may argue that chiropractic cannot treat depression, there is no argument that chiropractic techniques can improve these depressive symptoms, thus having a positive impact on the person overall well being. Combining chiropractic adjustments with healthy eating, getting into a regular routine and good dose of social interaction will assist you in improving how you feel.

If you or someone you love is suffering from depression, we encourage you to incorporate chiropractic in your treatment plan. Contact Walkerville Chiropractic and let our caring, experience staff be part of your healing journey.

What we put into our bodies has a direct correlation to what we get out of it; it’s long been known that a healthy diet, complemented with regular exercise, is the healthiest lifestyle for long-term good health. While many people already know this, it’s often forgotten that what we consume also has an impact upon how we think and our general brain function.

This functioning is not only controlling the way we speak and move, but foods can have significant impacts on our emotional health and affect the development of psychiatric disorders. In fact, research has shown that, as well as genetic links, diet has a strong impact on the development of conditions like depression, bipolar disorder and even schizophrenia. This also applies for memory loss, learning difficulties, Alzheimer’s and mood disorders. Fatty acids have been found to have a significant link to promoting good brain health and are readily available through diet and supplementation.

Fish is a great natural source of Omega 3 acids; salmon, cod and tuna are excellent in promoting all round health. A particular fatty acid found in Omega 3 called DHA is found in high concentrations through the brain and helps the function of cell membranes – important for the transmission of brain signals. A diet rich in Omega 3 not only improves communication between the brain and its cells, but improves general blood circulation and reduces inflammation. Low levels of DHA have been linked to reduced brain function. Apart from the conditions we mentioned earlier, links have also been made to loss of concentration, memory, attention and behaviour.

Depression in particular has found to be a resulting condition of low levels of Omega 3 and DHA, as fatty acids help to regulate hormonal levels in the body which regular brain and mood function.

While diets in the past were rich in Omega 3s, due to the consumption of fresher produce, diets today have been found to be seriously lacking. Modern diets are usually rich in Omega 6 fatty acids – through our consumption of corn products, soybean and other oils in processed foods – however the body needs a combination of both oils in the appropriate ratio to run effectively.

Increasing Omega 3 intake on a daily basis is quite simple. Flaxseeds and walnuts are particularly rich sources; a quarter of a cup of walnuts, combined with a table spoon of flaxseed can easily make up your daily recommended intake of 4 grams. Other omega-rich foods include soybeans, navy beans and kidneys, with tofu also a highly recommended food to boost levels. Otherwise, fish, squash and olive oil are abundant in Omega 3 and easy to find throughout the year!

Some people, however, cannot get their daily recommended intake because of dietary restriction or allergies. In these cases, fish oil or omega 3 supplements are highly effective and readily available.

Walkerville Chiropractic stocks an excellent Omega supplement called Omega Sufficiency” and we’ve seen excellent results both ourselves and from our patients from taking it. It’s an all-natural product that boosts energy and vitality and helps to supplement a daily diet.

Remember though, supplements should not replace foods – minerals and vitamins are always best absorbed through the foods they are found in. In addition, regular chiropractic care can ensure that your body and its systems are working at their optimum to promote the best in long-term health, brain function and physical ability.

If you have any questions regarding brain health or Omega 3, please do not hesitate to ask at your next consultation with your Adelaide Chiropractor.

It’s estimated that around 40 per cent of people suffer from some type of allergy – some serious and some not so serious. It can be hard to determine why and when some allergies are triggered and who is most at risk, but luckily, management and prevention can be fuss-free.

The immune system is what controls the body’s defence mechanisms and helps to battle dangerous foreign invaders – particularly illness and infection. The body’s job is recognise and react to dangerous foreign substances – these are known as antigens. However, the human body is exposed to millions of antigens a day and the body doesn’t necessarily react adversely to all of them.

Put quite simply, the immune system acts to destroy any foreign body that it sees as threatening. The most simple and common way it does this is by creating antibodies to specifically combat particular strains of substances. Normally, people develop certain agents that attach themselves to the foreign bodies and make it easier for cells to kill the antigen, in people with specific allergies though; the body creates these protein molecules in defence of normally harmless substances. Through learned responses and continued exposure, the body builds up a pattern and continued allergic reactions to the same substance.

Each person’s body is different and the extent to which certain chemicals in the body are triggered following exposure to an allergy-prompting substance, dictates how severe the body’s response will be. The eyes, nose, lungs, skin and stomach are the most common parts of the body through which allergic reactions are manifested and is hence why the most common allergic responses are observed through itchy eyes, a runny nose, a rash or hives, vomiting/cramping and sometimes even breathing restrictions.

So what are allergens?

They can be varied and diverse – from plants, animal proteins, dust, mould, insects – almost anything! Sometimes they’ll be floating through the air, sometimes it’s what we eat that triggers a response, or perhaps just something we’ve come into contact with. Common responses and allergens include pollen (hay fever), asthma (breathing problems) and nuts allergies.

Treatment has traditionally included some form of medication and while these can be effective in extreme cases, building up the body’s natural defences is extremely important. Regular chiropractic care boots the body’s nervous system which helps control immune defences and the strength and stability of body functions. Continued care, coupled with a healthy diet and regular exercise promotes optimum well-being and long-term good health for yourself and your family.

If you have any questions, concerns or would like to discuss allergy management with Dr Goran, please do not hesitate to ask at your next appointment.

Ther’s nothing quite like getting into the garden and enjoying the delights of spring: the sights, sounds and colours! With the weather warming up, many people find they miraculously have the time (and the motivation) for the jobs around the yard that they’ve been putting off over the cold winter months. For many people, spending time tidying, tending to or developing a garden can be extremely therapeutic.

However, we often forget to take gardening seriously and there can be a sinister side to a beautiful well manicured garden if due care is not taken. Gardening (as enjoyable as it might be) is exercise and if we aren’t prepared and/or conditioned for this exercise, it can have an effect on our health. Therefore, there are some health risks involved that we should be aware.

We’ve outlined some hints and tips to consider when venturing into the back yard, to make sure that you don’t end up injuring yourself.

Clothes

Make sure you wear garments appropriate for the weather and environmental conditions. Don’t expose yourself to the elements if you can help it and make sure that clothes aren’t tight or restrictive – as they could affect your movement and mobility.

Warm Up

It may not feel like exercise, but gardening can be strenuous work. Just as if you were going for a walk or jog, it’s important to prepare the muscles and the heart for what’s to come. Start off with lighter, easier jobs, and work your way up to the more serious, heavy-duty tasks as you progress. This will reduce the risk of injury.

Use a ladder

Don’t stretch to reach things beyond your grasp – especially for prolonged periods of time. This can reduce fluid retention in the body and the muscles and cause pain and discomfort well after you’ve finished what you’re doing. Also, when using a ladder or steps, make sure you never face away from it. No matter how fit and strong you may be, losing your balance on a small platform is easy. To help with this, ensure that your shoulders, hips and knees are all pointing in the same direction. Make sure you move the ladder if something is out of your reach – as previously, this is a recipe for losing your balance of causing an over-stretching of your muscles.

Strategy

Know how you’re going to tackle a task before you take it on. Evaluate the dangers, the risks and the most effective way of getting something done – even if it might take more time. Remember, don’t overstretch if you can’t reach something; investing in tools like long-handled secateurs can help you tackle these problems.

Take regular breaks

Allow regular intervals to stop, rehydrate and stretch the body. Not only does this help brain function, but your muscles, limbs and bones will thank you later.
Keep in mind, gardening – as enjoyable as it may be – is a strenuous, and sometimes dangerous, activity. Your health and wellbeing is much more important to consider. If you’ve hurt yourself or are concerned about the affects some activities may have on your body, do not hesitate to discuss the matter with the chiropractors at Walkerville Chiropractic. Also, maintaining a good diet, exercising regularly and regular chiropractic care will also help your flexibility, mobility and energy levels – all of which are important for a stint in the backyard.

Fibre is a critical ingredient in our daily diet; it helps with the absorption of vitamins and minerals in the blood stream, makes your intestines function more efficiently, cleans the digestive tract and helps to keep you regular.

Fibre is the part of a carbohydrate that cannot be digested by the human organism. It is made up of the cell walls of plants that your body cannot break down and is found in all plant foods such as fruits, vegetables, legumes and grains.

There are two forms of fibre – soluble and insoluble.

Soluble fibres are ones that swell in the stomach to produce the feeling of being full; they have cholesterol lowering properties – absorbing it like a sponge and pulling it out of the body. Good sources of soluble fibre are dried beans, legumes, oatmeal, bran, barley and citrus.

Insoluble fibres work to move bulk through the intestines and control the pH balance in the digestive tract. This means that it promotes regular bowel movements (preventing constipation), removes toxic waste through the colon in less time, and therefore prevents colon cancers by preventing the growth and spread of cancerous substances. Insoluble fibres are commonly found in leafy vegetables, green beans, fruit skins, root vegetables, whole-wheat products, bran, seeds and nuts.

Dietary recommendations vary around the world, but the Australian CSIRO suggests that we consume approximately 30-35 grams of fibre on a daily basis with a substantial amount of fluids to assist in its processes.

As mentioned earlier, dietary fibre is found in foods of plant origin – these include things like cereals, vegetables, fruit, peas, beans, lentils and nuts.

Wheat bran is one of the richest sources of fibre, containing 40-50 percent fibre. Wholemeal bread is 6.5 per cent fibre, and other brown and mixed grain breads hold about 4.9 per cent. White bread, if not enriched, contains 2.6 per cent. Given their water content, fruits and vegetables are more dilute sources of fibre and could hold anywhere between 1.5-5 per cent fibre. Legumes, nuts and dried fruits are higher in fibre – made up of more than 7 per cent. Processed foods and animal products (meats, fish, eggs, milk, cheese, sugar and alcohol) do not contain any fibres.

While fibre is an excellent way of sustaining health and keeping the body’s organs functioning at their best, maintaining a balanced diet and exercising regularly is the first step. In addition, regular chiropractic care, to ensure the body’s nervous system is functioning at its optimal level, is also of utmost importance and helps to promote better digestion, a functioning body and the best in physical and mental health.

Dr Goran and Dr Andrija at Walkerville Chiropractic are highly knowledgeable in the areas of diet, exercise and physical health. If you have any questions about your own dietary requirements and progressive health, please do not hesitate to ask them at your next consultation.