by BlossomingMe | Apr 30, 2021 | Healthcare & Wellbeing Tips, Massage, Men's Health, Pain, Uncategorized, Womens Health
When will it feel like I don’t have to keep coming back on such a frequent basis?
“When will I feel better?” – Most of our clients seeking Osteopathic treatment ask this question at some stage in their healing and recovery journey. This blog will address this frequently asked question with the aim to educate and manage expectations.
While it’s difficult to provide an exact answer, as everyone is different. We can however give you an idea of the ‘average’ recovery period and the factors that might hasten your recovery.
Some people find the problem they came in with disappeared almost straight away. Others find it improves with each session, but over the first few weeks, it seems to keep coming back. This can sometimes feel like a boomerang, and you can become concerned that while treatment provides relief, it doesn’t appear to go away completely.
So how long does it take to get better after an osteopathic treatment?
While we know that by the 4th or 5th session, you will be well on your way in the healing process. We have also observed over and over again that it’s generally not until about the 8th session that clients really start to feel the transformation.
Can you explain why you recommend such a long treatment plan?
Within the first session or three, you will notice considerable relief and more mobility. You likely will even notice changes and improvements throughout the week. These improvements between sessions occur as your body continues to process and assimilate the changes and space created in the treatment session.
While you’ll feel some improvement, you may find your body is feeling less comfortable again. This usually happens by the end of the period between sessions. If you notice this, we understand it’s easy to feel disheartened, and wonder whether a change is happening, or if you have to keep coming back…
What can I do to aid my recovery?
- Eat well – your body’s ability to heal is aided by good nutrition
- Rest after treatments
- Understand your body is trying to heal itself
- Reduce emotional stress and strain as it slows recovery
- Follow the treatment plan, do the exercises – Your daily exercises make a HUGE difference
Trust your body and follow the treatment plan
Our message to you, is this: keep an open mind, trust your body and follow the plan that we have created with you. As your body continues to heal and assimilate, a transformation happens! As stated above, this often is around the 8th to 10th session. At this point, you likely still are not “fixed”, but your body has started to stabilise. In this more stable place, your body can relax a little, allowing you to keep healing and strengthening, but simultaneously feel more resilient.
At this stage, you’re less likely to fall back into the old habits, movements and pain. And when a small disruption happens, you notice your body has more resilience, such that previously, when whatever challenge occurred, you would have been in pain for days. Whereas now, if there is pain, it seems to easily resolve itself in a day or so, or does not create a noticeable problem at all.
Treating underlying issues and maintenance
At this point, the space between treatment sessions can also increase. So that we can continue to stimulate healing and realignment, and deal with the underlying issues that contributed to your injury or compensation patterns in the first place, while allowing you to do more home-based maintenance. Allowing you to be in control of maintaining, improving, and dealing with any minor flare-ups along the way. While you focus on strengthening yourself in a more balanced way, to help you stay well and strong, and without pain.
Some people quickly forget the problem they initially came in with. They become aware of all the other issues that they either: didn’t realise they had, didn’t realise that we could assist with. Often, in this situation, you can become so aware of the current symptom, and that it’s not as perfect as you would like yet, that it’s easy to forget the symptoms that have greatly improved or even completely disappeared. In this scenario, it’s probably not until the later stages of the first or second phases of the treatment process, around 10 sessions or more, that you begin to notice how far you have come and how good you feel – in general, and especially compared to what you felt when you began treatment.
Most importantly, know you can smile, and exhale, as Alexis’ caring, compassionate approach, combined with professional skills and qualifications as an Osteopath, means you are in safe hands.
If you are unsure about your response to treatment or would like some advice, don’t hesitate to contact Alexis directly, and she will do her best to guide you through.
by BlossomingMe | Mar 24, 2021 | Healthcare & Wellbeing Tips, Pain, Womens Health
It’s not a one-off event
Like success or anything else worthwhile, healing takes time. Many people think of the ability of our bodies to heal, for example back or knee pain, or an injury like a pulled hamstring muscle, as a one-off event. Others imagine this recovery takes place in a similar time frame to healing a broken bone (about 6 weeks). In reality, healing issues and injuries, such as these, usually involving soft tissues, like muscles and tendons, will begin to heal within this timeframe. However, they will rarely complete the healing and recovery process that quickly. In this blog, I will discuss how healing works and why healing takes time.
Many of our clients initially arrive at our clinic, in a great deal of pain and discomfort. As you can imagine, our first focus is to improve comfort and mobility. Then we focus on supporting and strengthening the body. This allows the changes to consolidate and build. Enabling this new posture or way of being to hold for longer and longer periods. Ultimately, this leads to improved health, strength, resilience, energy, and vitality. Unfortunately, this doesn’t all happen in one visit, it takes time. Often it will take many visits, as well as time for their body to assimilate these changes.
During your body’s healing and recovery from an issue or injury, there are three clinical stages: Inflammation, Proliferative and Remodeling.
Inflammation
Inflammation is the first stage, and often our first sign that something is wrong and our body needs help. Actually, it’s part of the healing process itself. Our body’s early response to the injured tissues. Inflammation creates swelling and redness, due to the influx of supplies and reinforcements (particularly red and white blood cells), which the body directs specifically to the affected area. This launches the beginning of the process of healing and repairing the tissues, and can last up to 4 days.
Proliferation
The Proliferation stage begins about 3 days into the process, overlapping with the end of the Inflammation stage. In this stage, the tissues, for example, the muscles or tendons, are being rebuilt. As this happens, the tissues can contract, feeling tight, restricted, and often painful.
Remodelling
Remodelling is the last stage and can last 6 months to a year, after injury. This is the stage of re-educating our body, helping it regain its original strength and conditioning. It involves our body adapting to these re-educational changes and finally assimilating them. When done well, it can even enhance and improve the state of our body, from where we initially began. This is due to what we learn and change in that process of re-education. For instance, in the process, we can learn better habits of lifting, exercising, movement, and posture. So, if you improve your habits, you may find that after you’ve “recovered” from your injury, your body is actually stronger, more proficient and more resilient. You may even have more energy than before the issue or injury.
Are healing bumps normal?
Healing rarely happens smoothly nor in an exact straight line, it’s not linear. Healing is a process. One that naturally goes up and down. The old saying of “two steps forwards and one step backward” can sometimes be how it feels. Sometimes things can feel worse before they start to feel better. Sometimes it can feel like you’re going backwards, when in reality, your body is working with and assimilating the changes it’s being led and encouraged to take. Unfortunately, this can be a common response during healing and even to treatment. So yes, there can be bumps in healing. It’s normal for the process to be a bumpy one.
If this is how your body responds, it can feel tight, uncomfortable, or even painful. We’re sorry to hear you’re suffering. If this sounds like what is happening for you, heat will usually be your friend. Consider a warm shower, an Epsom Salt bath, foot bath, or heat pack, to soothe and relax your muscles. If you have any questions or concerns, please call your practitioner, and they can help you understand what might be happening specifically in your body. We help you understand what your journey to healing and recovery might look like, we want you to feel better ASAP.
Healing is like a spiral
I have often heard clients and practitioner friends describe that healing is like “a series of hills or mountains to climb”. Especially when they get frustrated, it’s not progressing in the straight line they expected. My favourite image or shape to describe the healing process is a spiral. Looping around, coming back to a similar place. For instance, when we feel pain, discomfort, or tightness recur. But in fact, the process has actually moved forward. It has improved and gone to the next level, loosening muscles or releasing tension in places. But the body has gone as far as it can at this moment and hit the next point of resistance. That is the pain, discomfort, or tightness that we feel. With some more help, from you or your therapist, you can also move through this, to your next level of healing and recovery. Reaching an even higher level of strength, resilience, and energy.
Healing is the new high
Through this up-and-down journey of healing and recovery, we observe that our clients are so focused on how they feel in the here and now, that they forget the more intense, constant pain, discomfort or tightness they suffered at the beginning. This is a normal and natural part of the healing and recovery process. But it reminds me, as a practitioner, to help my clients reflect back on how far they have come. To celebrate their wins at each step, no matter how small they sometimes seem. Feeling more positive about the healing process can empower, enhance and even increase the speed of healing, because we are then supporting rather than resisting it. Focusing positively on each milestone can make the journey of healing feel like a fabulous high.
Imagine for a moment what you would do if you could clear your pain sufficiently and improve your movement?
During this strange and crazy time, YOU are still our highest priority!
We can still treat you in person with Osteopathic and Massage services at our Turramurra clinic during COVID-19 lockdown.
So come in, feel nurtured as we provide you with the treatment and tools so you can feel brilliant again.
Where are you at in your journey to healing and recovery?
Join and comment in our Facebook Community Group – Essential Lifestyle Academy, we’d love to connect with you!
by BlossomingMe | Sep 19, 2019 | Healthcare & Wellbeing Tips, Men's Health, Nutrition, Womens Health
Hemp is a plant, very similar to marijuana and is often confused as the same. While the leaf of the marijuana plant contains tetrahydrocannabinol (THC), which is activated when the leaves are heated, leading to pychoactive effects, hemp only contains tiny amounts of THC.
Used nutritionally, hemp seeds are used either whole or crushed to release the oils. Heating is avoided to keep the fragile oils, vitamins, minerals and other phytonutrients bioactive.
A Good Source of Healthy Fats
Hemp is a good source of plant-based omega 3 fatty acids. It is one of the largest sources of ALA, a precursor to EPA and DHA (the bioactive forms of omega 3 fatty acids found in wild, deep sea fish). While ALA does not convert at high levels, being a rich source of plant based healthy fats, it is very beneficial, especially for those who choose to live a vegan lifestyle.
Hemp also contains GLA, a specific omega-6 fatty acid as well as many phytosterols. Phytosterols have been shown to have the potential to actually help to remove fat build up in arteries.
A Great Source of Vegan Protein
Containing all of the 10 essential amino acids required for making and repairing proteins, hemp is a great plant source of “whole protein”. Further, while many plant sources of protein contain phytates which can be called “anti-nutrients” as they are difficult to digest, reduce mineral absorption and can create gut irritation in some people, hemp does not contain phytates.
So, Hemp seeds are a good source of macronutrients (carbohydrates including fibre, fats and proteins).
Well, they are also a good source of micronutrients, containing many vitamins and minerals including: calcium; iron; magnesium; phosphate; potassium; zinc; some B vitamins (including folate); vitamin C; vitamin A; and vitamin E.
This makes hemp seeds a powerhouse of nutrition. It may be especially important as a good source of magnesium as many people these days are tend to be deficient and it is a mineral that is important in many biological functions. While magnesium deficiency can be linked to issues such as insulin resistance, cardiovascular disease and bone health. Supplementation shows promise in alleviating symptoms of PMS such as bloating, insomnia, water retention, weight gain and breast tenderness, along other things
Hemp seeds then, contain many healthful compounds, are a good source of proteins, carbohydrates ad healthy fats, do not contain a significant amount of THC and so far, at least, have not shown evidence of any potential negative side effects. It may then, be worth having a try, to see how it affects you, take it cautiously at first and write in a journal any changes you feel. If after a week of taking up to 2 Tablespoons a day has helped your feeling of wellbeing and hasn’t shown you any concerns (remember to read back over your journal to find any possible correlations), then maybe you can continue to use them in your health regime. If you find you don’t like the results, then maybe they are not right for you, remember, each person has a different biochemical make up, so the aim is to find things that work to support you and your unique body.
by BlossomingMe | Mar 7, 2019 | Healthcare & Wellbeing Tips, Incontinence, Pelvic Pain, Uncategorized, Women's Issues, Womens Health
I don’t know who I am anymore… is this the way it is now?
Perimenopause, Menopause and Post-menopause
10 tips to a comfortable menopause journey
So, we know that menopause is a process that happens to all women at some
point. Many of us assume that the common symptoms of perimenopause
including hot flushes, irritability and discomfort are a “normal” and
inescapable part of the process. You may be surprised to know that this is not
the case! As with puberty, while our bodies change, it is not a life sentence.
It can just be a transition. It is true that many women suffer horribly. It is
also true, that with a diet and lifestyle that supports our hormones to balance,
including cortisol and DHEA as well as the more widely known oestrogen and
progesterone, we can transition through this period of life, comfortably! Life
after menopause can be lively, exciting and something to look forward to. A
stage of life blessed with increased wisdom and being comfortable in your own
skin. Travelling through your Golden years with ease and grace.
Symptoms
These tend to vary
from person to person and some women hardly notice any. An incomplete list
includes:
- Hot flushes
- Breast tenderness
- Worse PMS
- Lower Sex drive
- Headaches and migraines
- Fatigue
- Depression
- Irregular periods
- Vaginal dryness
- Discomfort during sex (due to dryness)
- Urine leakage when coughing or sneezing
- Urinary urgency
- Mood swings and irritability
- Trouble Sleeping
Perimenopause is the transitional stage between regular monthly periods and reaching menopause (defined as the point in time when a woman has had 12 months since her last period). The stage after this is classified as post-menopause.
Pre-menopause is the stage of life between puberty and menopause. A stage where hormones tend not to fluctuate much, a woman tends not to suffer any symptoms associated with menopause and she is in her reproductive years.
Perimenopause begins when the oestrogen produced in the ovaries starts to
reduce. Often resulting in several years of irregular periods due to the more
sporadic release of oestrogen and progesterone (as well as cortisol and DHEA).
Sometimes the hormonal fluctuations as so large or out of balance that we may
experience symptoms such as depression, moodiness and irritability, weight
gain, discomfort, reduced memory and concentration, muscle aches, as sense of
being uncomfortable in our own skin, hot flushes, hair loss, breast tenderness,
reduced libido and sexual pleasure and vaginal dryness, to name a few. This
stage may begin sometime between the ages of 35 and 50 years and can last from
as little as a few months, to as long as 15 years with the average, being
around 4 years. In the final stage, oestrogen levels may decline sharply. Symptoms
may be most pronounced at this time, expanding to include things like urinary urgency
and frequency or even incontinence; depression and anxiety as well as night
sweats, fatigue and skin dryness.
Menopause occurs when there is no longer enough oestrogen produced by the ovaries to trigger the uterine lining to build, the release of an egg or the shedding of the uterine lining. This is the point where fertility ceases. Contrary to what some of us thought, during the perimenopausal stage, conception is still possible.
Treatments:
Medications:
Doctors can prescribe
- Oestrogen creams for vaginal dryness, pain and discomfort
- Progesterone creams for breast tenderness
- The pill or other hormone replacement therapies to try to minimise symptoms
- Creams or tablets to reduce bladder irritability
Look into the options and side effects for yourself before you decide
10 Natural Tips for a Comfortable Menopause Journey
- Exercise
- Stop smoking
- Get more rest/sleep
- Reduce alcohol intake
- Be in a healthy weight range
- Ensure you don’t have a vitamin or mineral deficiency (magnesium, vitamin D, vitamin C, omega 3, evening primrose oil [internal or topical])
- Reduce foods that have the potential to alter hormone balance in the body => Processed, hydrogenated and trans-fats; Highly refined carbohydrates (especially sugars); Caffeine; Alcohol
- Pelvic floor exercises to support the pelvic area and the bladder (as incontinence is a symptom of hormonal imbalance associated with perimenopause)
- Using natural oils (jojoba, coconut, olive) as lubricants down there as a lubricant during sex, or during the day to allow more comfort
- Add an anti-inflammatory, alkalising, plant rich diet
Always consult your doctor if you have strong pain, very heavy bleeding or bleeding for more than 7 days longer than your usual period
by BlossomingMe | Feb 25, 2019 | Healthcare & Wellbeing Tips, Increase Energy, Men's Health, Nutrition, Pain, Weight loss, Womens Health
I Sleep, but I’m always TIRED… Maybe its my Thyroid
Depending on which source
you look at, Thyroid conditions affect women somewhere between 4 and 10 times
more than men. The Thyroid Foundation of Canada states that about 5% of the
world population is affected and the Australian Thyroid Foundation adds that 1
million Australians currently have an undiagnosed Thyroid issue (that’s 1 in 25
people!). As rates of thyroid conditions (especially hypothyroidism) tend to increase
as we age and we have an aging population, we may expect to see numbers
increase further. The Thyroid Foundation of Canada goes on to state that Thyroid
disorders are very treatable. Given that a large percentage of the affected
population is unaware of their situation, this would lead to a substantial number
of people, unnecessarily feeling fatigue, irritability, discomfort and with an inability
to be fully productive.
What is the Thyroid?
The Thyroid gland is an
important part of the endocrine system. Its job is to control many bodily
functions via secreting hormones – T3 (triiodothyronine)
and T4 (thyroxine). They
regulate the body’s temperature, metabolism and heart rate and in doing so affect
many areas. The Pituitary (and Hypothalamus) glands monitor and control the
amount of T3 & T4 that the Thyroid releases. Thyroid conditions create either a state of Hyperthyroidism or
Hypothyroidism, that is, too much or too little thyroid hormone production,
respectively.
Causes:
Thyroid disorders may
be caused by iodine deficiency; autoimmune diseases (namely Hashimoto’s
Thyroiditis and Graves’ Disease); viral and bacterial induced inflammation (thyroiditis);
congenital; malignant (cancerous) and benign tumours/nodules on the thyroid
gland, disfunction of the pituitary or Hypothalamus glands; or as a result of some
treatments (surgical removal of the thyroid gland [or part there of] & toxic
changes from radioactive iodine therapy).
Symptoms
Symptom combinations
tend to vary as there are many factors involved, further, as symptoms tend to
start slowly and gradually progress, it may take a while for sufferers to
realise that they are not just tired or stresses etc.
Hypothyroidism
- weak slow heart beat
- muscular weakness and constant fatigue
- sensitivity to cold
- thick puffy skin and/or dry skin
- pale and cold (maybe clammy) skin
- poor appetite
- brittle hair
- voice may be croaky and hoarse
- slowed mental processes and poor memory
- weight gain/difficulty losing weight
- constipation
- goitre (increased size of the thyroid)
Hyperthyroidism
- rapid, forceful heartbeat
- tremor/shaking/palpitations
- muscular weakness (due to muscle loss)
- weight loss (due to muscle and fat loss) in spite of
increased appetite
- restlessness/irritability, nervousness/anxiety and
sleeplessness
- profuse sweating
- heat intolerance
- hot, moist skin
- diarrhea
- eye changes (generally bulging)
- goitre (increased size of the thyroid)
Treatment:
Hypothyroidism
Generally is treated
by medicating with T4 thyroid hormones (and sometime T3 also). This is a life-long
treatment and requires frequent blood test monitoring.
Hashimoto’s is an
autoimmune condition creating a low level of Thyroid hormones and is the most
common cause of Hypothyroidism. As with all autoimmune diseases, the immune
system is over-active and is associated with inflammation. A diet and lifestyle
that reduces inflammation and supports the immune system to balance, may be of
benefit in combination with medication and monitoring. It is also worth noting
that generally only T4 hormone medication is given, but some people respond
better with a combination of T3 & T4 hormone medications. Further, some
people find that animal derived Thyroid hormones are more effective for them
than the synthetic medications. So be aware that there are a few options out
there and if your symptoms are not responding as expected, some experimentation
with the support and guidance of your GP is possible.
Lifestyle changes that
may assist in the management of hypothyroidism include:
- Reducing gluten intake
- Checking MTHFR gene function and your body’s
ability to absorb and use Folic acid/folate/folinic acid effectively – and supporting
maximal function
- Reducing stress
- Supporting Adrenal overload and the body’s
stress response
- taking adaptagenic
herbs (such as Siberian Ginseng, Rhodiola and Ashwaganda)
- Supporting Kidney and Liver functions and the
body’s detoxification processes
- Eating an anti-inflammatory diet
- Avoid gluten,
dairy, red meat, processed sugar, packaged foods
- Adding turmeric,
omega 3, green leafy vegetables
- Supporting optimal Thyroid function
- Salt balance
(electrolytes) – using water, sea salt and honey
Hyperthyroidism
Graves’ Disease (a
genetic autoimmune disease) is the most common cause of Hyperthyroidism.
Nodules on the Thyroid (cancerous or benign) and Thyroiditis caused by viral or
bacterial infection can also be causes.
Treatment is based
around reducing the levels of thyroid hormone in the body. This can be done via
- Thyroid blocking drugs
- Destroying thyroid cells with radioactive
iodine
- Surgically removing the thyroid gland (partial
or complete)
While medical
treatment is required, a healthy lifestyle may generally support optimal
response to treatment, your general health and your resilience.
It is also important
to note that the treatment of Hyperthyroidism may result in a subsequent hypothyroid
state, meaning that Thyroid hormone medication may be required.
by BlossomingMe | Jan 31, 2019 | Detox, Healthcare & Wellbeing Tips, Increase Energy, Men's Health, Nutrition, Recipes, Weight loss, Womens Health
Spring 10 Day Reset
Join us, 29th April 2019 to make a few simple changes, just for 10 days. A quick way to reset or boost your metabolism, aid detoxification and feel great. Allowing you to Restore * Refresh * Re-Energise
In this busy and stressful world, we can’t escape the multitude of chemicals in our food, water, air, personal care and cleaning products and even home furniture and furnishings. Our body’s are constantly bombarded with stimuli, stress and chemicals and are therefore constantly active – filtering, neutralising and removing metabolic waste products and added toxins.
Even when our body’s are effective at this and coping enough to stay healthy, it still makes sense to help support this amazing system. We can do this by including simple, regular activities that help reduce build up and therefore reduce the load placed on our digestive, immune and detoxification processes. This also optimises repair and rebuilding processes to maximise our strength, mobility, function, comfort and energy. What’s more, it helps to minimise and maybe even reverse “age related” wrinkles, hormone imbalances and even, symptoms of chronic illnesses.
It’s a combination of core principles, focusing on 4 main areas
- Diet
- Movement,
- Mental
- Lifestyle
We then, split this into 10 daily modules, detailing each topic and containing simple, actionable steps
Simple and easy to implement, it’s a matter of small actions performed daily to produce a transformational outcome.
It’s the application of effective action steps within these 4 areas that allows massive change. Shifting the body to a more alkaline state which translates directly to
- reduced inflammation
- improved healing/repair
- improved hormone balance
=> anti-aging
=> reduced pain
=> increased energy
To Join Us
Register Now
Once Registered, you’ll receive an email explaining how to ensure you are part of the closed Facebook group.
You’ll also get a link to access a bonus Healthy Treats Recipe ebook
Via the closed Facebook group, you will receive mini worksheets and action steps for each day and details of a short, simple and effective excerise program, when we come to the movement module.
This is a 10 day program designed to do 2 main things
- provide you with a simple 10 day detoxification process that you can keep coming back to, whenever you feel you need it (yearly, or seasonally)
- help you create healthful habits that you can implement into your everyday life.
Optimising what you put in, to Maximise what you get out – To keep you energised, looking good and feeling great. No matter your age!
Please be aware
- If you have a specific issue, it is best that you undertake this program under the guidance of your primary healthcare professional.
- It is a short detoxification program, not a “weight loss” regime. It will give you quick results to boost your metabolism and your energy, and help you feel more comfortable as well as have less pain, and it is highly likely you will lose fat and build stamina within this short time
- While you could follow this basic program to allowing you to lose fat and build tone, stamina, strength and flexibility. A healthful and sustainable weight loss program will take a minimum 3 months. Realise that we are a product of what we have eaten, done and thought over the past 3-12 months. We replace every cell in the body, but this takes months and in some cases years to complete. While we feed our body the right things, we will replace each cell with healthier ones… an exciting and empowering idea! Consistency, Patience and Belief is KEY
