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Healthy Headspaces

Today in Australia many people are suffering from mental illness. The research suggests that 20% of all Australians, or 4.8 million people, are directly affected by mental illness or symptoms in line with mental illness.

Psychology Professor, Jordan Peterson says that people rarely come to him with mental illness, instead;

“People come to you because their lives are so damn complicated they cannot stay on top of them in any way that doesn’t make them look like they’re just going to get more complicated.” 

He believes that this creates symptoms which mimic the state of mind similar to that of mental illness and plenty of research show that a simple daily routine is a key to keeping your mental and physical health in top shape.

So, where to begin? Replace the chaos with order, replace the unnecessary with the necessary and throw out anything that you feel adds to the disorder in your life and more importantly, your mind. This can be achieved through active sports. In particular with younger people where evidence shows a reduction 14% in anxiety and a reduction in depression of 9% for those who are actively involved in a sport. Here consistency too is crucial, and this is where massage can help.

Not only will massage reduce the stress hormone cortisol, regular remedial massage will reduce sports-related fatigue significantly and with that will decrease the possibility of your taking time away from that sport.

 

Written By, Phil Gow (Senior Remedial Therapist & Newmarket Practice Manager)

*Disclaimer*

We are not experts in this area and are only hoping to raise awareness. If you or anyone you know is feeling down, stressed or just generally needs someone to talk to, please head to https://www.beyondblue.org.au/the-facts/what-is-mental-health.  Another great APP to assist in feeling overwhelmed or stressed is Headspace, its FREE and suited for all, a guided meditation app that truly helps you unplug! Head to the link for more info -  https://www.headspace.com/headspace-meditation-app 


Transforming Pregnancy with Massage

Massage is now generally considered part of complementary and integrative medicine and is increasingly being offered for pregnancy. Studies of the benefits of massage demonstrate that it is an effective treatment during and after pregnancy.

 

Some of the many benefits of massage pre and post pregnancy are:

1.    Helps reduce leg cramps

2.    Helps reduce lower back and pelvic pain

3.    Helps to reduce swelling in hands and feet

4.    Reduces anxiety and depression

5.    Helps with sleep

6.    Helps reduce headaches and tension through shoulders and back due to breast feeding

7.    Helps reduce general aches and pains associated with pregnancy

8.    Regulates and reduces hormones such as norepinephrine and cortisol (hormones associated with stress) and promotes dopamine and serotonin levels (hormones associated with reducing stress)

 

Exercise Pre & Post Pregnancy

Generally, exercise is recommended and encouraged pre and post pregnancy unless otherwise stated by your obstetrician/doctor. You will find your energy levels will vary at different stages of your pregnancy and it is important to get plenty of sleep and rest when you are not feeling energetic.  Creating a whole new person takes a lot of energy.

 

There are several exercise options you can do during your pregnancy to assist with muscle pains, cramping, weight control, birthing and general well-being. 

Some of those are: 

1. Yoga – making sure you get a clearance from your obstetrician and the yoga class is taken by a fully trained yoga teacher who has been trained in pregnancy yoga

2. Swimming – an excellent choice for swelling especially during summer months

3. Most hospitals have an exercise program which you can attend

4. Pilates is an excellent way to help regain your strength through the pelvic floor and as always, make sure the instructor is qualified in pregnancy Pilates

Note: After your baby is born you will be seen by a physio to explain what is happening with your post-baby body and given some exercises to do.

 

All No More Knots Clinics are equipped with special pregnancy tables to accommodate all stages of pregnancy and have therapists qualified in pregnancy massage.  So, go ahead and book in for your pregnancy massage at one of our conveniently located clinics (Greenslopes, Taringa or Newmarket).

 

Written By, Tracy Warren (Senior Remedial Therapist)


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Massage and Exercise: A Big Picture Approach

 

Quality of life, ironing out muscular imbalances, etc., read on... 

 

We’ve already talked about how remedial massage treatments can help maintain flexibility and mobility. Did you know exercise can help build on this effect?

 

We often think of exercise as something that builds muscle tension. This is actually true – using a muscle frequently increases its resting level of contraction, so that it’s “primed” to fire when you need to use it again. Like so many things in life, this can have pros and cons. It’s great to have muscles that are ready to go, but when these muscles get used too much – either through exercise or through postural stress – they can prevent other muscles from working as well as they need to. This tension imbalance prevents optimal function by decreasing the amount of contract that can occur in other muscles, essentially weakening and shutting them down somewhat, and can lead to long-term joint wear and tear.

In a previous post, we talked about how massage helps maintain physical mobility and flexibility. This is the first step in re-creating balance in the body – your remedial massage or myotherapy treatment can quickly decrease excessive tension in muscles. In addition to increasing mobility and flexibility, that also gives your body an opportunity to start using the muscles that have been in “shut down” mode. Reactivating and getting these muscles moving again is the next step in reaching a new, pain-free, optimal state of muscle tension, and an appropriate exercise program is the best way to do this.

That doesn’t mean you need to jump right into heavy weights or triathlon training though. Low intensity movements that take the joints and muscles through big ranges of motion are one of the best ways to reactivate these muscles. You’ll make progress in rebalancing your muscle tension even more quickly if you can consciously activate the weakest muscles and add some low level resistance to the movement (something like resistance bands or light weights). Eventually, your muscles will best benefit from a full-body program that includes forward, backward, and sideways movements, as this will keep all  of your muscles involved and active, helping to prevent excessive tension build-up in any one place.

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So, what’s the take home message? No exercise, or only the same sorts of exercise or movements over and over, will contribute to excessive tension building in some muscles and weakening others, creating imbalance. Exercises that incorporate lots of different types of movement will help balance out the tension and physical stresses caused by every day life, meaning that you’ll feel better between treatments – though it doesn’t mean that you won’t need remedial treatment ever again! You will continue to build more tension in some areas, and weaken in others, thanks to our daily activities (computers, anyone?) and a hands-on treatment will always be the most efficient way to keep that tension in check.

 

Written By, Erin Haske (Exercise Physiologist, Expert Remedial Therapist & Taringa Practice Manager)

Images By: Pinterest & The News-Press 

 


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Injury Management... Where does massage sit in the whole scheme?!

 

Injuries to soft tissue essentially means muscles, tendons and ligaments.

One of the biggest risk factors in getting an injury is, having a previous injury and returning too soon and/or, setting intensity/load too high.

Other biggest risk factor is beginning a new activity without taking all necessary preventative precautions.

 

Preventative measures can include but not limited to:
  • Adequate warm up and cool down
  • Appropriate stretching and strengthening exercises
  • Gradual increases of intensity and load
  • Adequate diet (lots of water and rehydration)
  • Recovery time (days off training, massage, hydro, stretching, cross-training)

Sports Injury (MB Health)

Image by: Mindbody Health US http://mindbodyhealth.us/

 Typical types of injury:

 

Acute

Often hard to prevent, these injuries include sprains, strains and bruises. Usually associated with high impact sports such as Rugby. RICE (Rest, Ice, Compression, Elevation) is most widely used in these scenarios but new research will likely change the management of acute injuries in the future. Referral for scans for anything more serious.

 

Overuse

Repetitive friction, pulling, twisting or compression that develops over time. Usually associated with endurance activities such as running, cycling but also other repetitive movement activities such as tennis, golf etc. RICE protocol again (For now), especially if long term overuse.

The role of massage in any programme is ideally for preventative measures, to aid with recovery from heavy training loads and help bring awareness to any imbalances or red flags, before they become an injury.

Massage is also used in the rehab of injury to help speed up recovery times and ensure recovery/rehab is on track. It is often used in conjunction with other modalities such as Physio, to facilitate this process.

Whilst massage should not be used in the early stages of acute and some overuse injuries, it can certainly play a role in treating the non-affected side, which will almost certainly take on extra load, to help protect the injured side.

 

Written By, Matt Parry (Expert Remedial Therapist & Greenslopes Practice Manager)


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Mobility & Flexibility...

Many individuals experience limited or reduced mobility or flexibility for a number of reasons. Whether it be from an underlying condition such as arthritis or because of the natural ageing process and lack of activity leading to stiffness and joint pain, a lack of mobility and an increased difficulty in performing daily activities from a loss of full range of motion can lead to both physical and mental anguish and frustration. Remedial massage helps to both relieve tight muscles and increase joint mobility and flexibility in a number of different ways.

 

One of the primary benefits of Remedial massage is improved circulation by stretching and decreasing the tension in the muscle tissue which leaves more room for the blood vessels to expand, thus increasing the flow of oxygen and nutrients into the tissues and removal of waste products. This speeds up recovery time of any damaged tissue and optimizes functionality leading to better mobility. Additionally, increased blood flow levels and circulation aids those with lymphatic drainage problems or cold extremities leading to better overall performance and more freely moveable joints.

 

Over time, an individual may experience pinched nerves or large knots in their muscles. A knot typically occurs after performing a particular task for hours at a time on a regular basis (such as sitting at a desk). While knots are painful, the pinched nerve can become particularly excruciating and prevent many kinds of motions. For someone who is unable to turn their neck or have difficulty standing up straight based on the pain they feel, a massage can be all that is needed. A massage helps to work out the knot and soften the muscle, reducing the pain. This also helps ease the tension put on the nerves, allowing the pinched nerved to decompress and relieve the tension placed on it. Depending on the severity of the knot or nerve, it might take a few different sessions to fully remove the pain and tension, but after one session, patients should experience an almost immediate reduction in their pain levels and a boost in mobility.

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Flexibility is a huge improvement stemmed from massage therapy. While this doesn't make up completely for daily stretching, it should allow for a higher degree of flexibility in the days and weeks following a treatment. This greater flexibility makes it more comfortable to move about, particularly for those individuals suffering from stiffness-related mobility problems. Although flexibility may not prove extremely beneficial for those with arthritis and similar medical problems, and those who are naturally already hypermobile, a greater level of flexibility is what patients ultimately need when dealing with tightness in their body.

 

 One of our recommendations we give to our clients to assist with their health and wellbeing is to incorporate daily stretching into their routine. Not only does this help with mobility, if people stretched daily they would have so much more flexibility and make them more resilient to strain and injury.  Regular stretching helps to maintain and increase mobility which many people may feel is no longer possible, Like exercise, stretching takes work but the benefits can be noticed quickly and are absolutely worth it.

 

Written By: Doug Slessor, Taringa Senior Remedial Therapist

 

 

 

 


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Immunity boosters & tips you just shouldn’t live without!

Winter is on it’s way (I’d say Winter is coming, but that’s practically copyright thanks to GOT….) So! We thought we could share some of the tips, tricks and health ideas that some of the team at NMK use for their own benefit to keep them a step ahead.

We’d love to hear yours, so post it in the comments below!

  1. Colloidal Silver. I’ve used it in Ionic form, for conjunctivitis, ear infections, open wounds and sore throats.
    https://draxe.com/colloidal-silver-benefits/ 
    https://www.globalhealingcenter.com/natural-health/5-things-must-know-colloidal-silver/
  2. Microbiome - I had no idea about what this word was/meant, until 2 years ago. Great book, ‘10% Human’ by Allana Collen https://www.harpercollins.com.au/9780007584024/ to get some wonderful insights on understanding your microbiome, and what it does for you (or more accurately, how it IS you.)
  3. Gummies. Yep, gelatin.
    These are FAST to make and set in the fridge, and your favourite fruit or liquid can now be amazing for your gut health, as well. My daughter’s favourite is blueberry, and mine is mango or strawberries and coconut cream.Gummies
  4. Gelatin, again. Need to rebuild your gut health?
    1. Bone broths are a wonderful, warming way to introduce gelatin and a whole host of fabulous minerals into your system.
    2. We like to use organic meats and bones in our house, so simmering them over low heat for many hours brings out the minerals and nutrients that help to rebuild your gut. 
  5. Essential Oils:
    1. How I use mine – I put drops into a diffuser at home, I put them onto the pillows and sheets of my kids before bed, and I use them when I clean, so that I’m not ingesting chemicals or exposing my kids to hormone disrupting smells.
    2. Peppermint oils helped my pregnancy headaches SO much.
    3. I’ve just begun experimenting with using them in my foods – choc chic peppermint ‘ice-cream’ with frozen bananas, cacao powder, and a drop of peppermint essential oil is our favourite – we gently blend through cacao nibs after it’s blitzed in the food processor. Yummo. Fast, tasty, and my daughter maintains that my ice cream is better than the ones at the shop – probably because she knows that she can have that if she eats all of her dinner and the other one is once in a blue moon!
  6. Leave the skin on:
    A great time saving exchange for the small increase in cost, is leaving the skin on my organic veggies. The skin (and the small particles of dirt on the skin) of your organic veggies, is SO good for you. Leave it on, save time and enjoy the vitamins and minerals that you’ll get along the way.
  7. Coconut Oil Pulling:
    My dentist got me onto this. It’s a great way to help your gums and oral health, is to swirl coconut oil around your mouth. Pull it all through your teeth and swish it all around. Coconut oil has many anti-inflammatory and anti bacterial properties, so it’s a wonderful choice to help prevent gum disease, and improve your health.
  8. Tumeric, Ginger and Garlic:
    Anti inflammatory properties, galour. There is a great time saving recipe in Sarah Wilson’s book ‘Simplicious’ called ‘Good For Your Guts, Garlic’ about how she ferments her garlic and it’s kinder on your gut and easier to digest. I also finds it backs off the strength of the garlic (which is a bit of a shame for me because I LOVE it powerful, but makes my husband do a happy dance) and we have it ‘ready to go’ in a huge jar in the fridge, which cuts down prep time for meals.
  9. Diatomaceous Earth: 
    1. This has so many uses. I use it in the garden to keep unwanted pests off my veggies, I drink it in smoothies, or water, and it’s great for the chickens in the chicken coop to cope with pests! I feed it to our animals to help with other measures for intestinal worms. My daughter requests it every now and then, which is great because it reminds me! I use a tablespoon of DE, mixed with a tablespoon of honey and she eats it to help with intestinal worms. There is a food grade diatomaceous earth, and one that you can use in the gardens, so if you are planning on eating it, get the food grade one. If you want to give it a crack try it here https://www.diatomaceousearthonline.com.au/food-grade-de/
    2. My hot tip – if you use it to dust your kids hair in it to kill nits, then make sure you don’t get it in their eyes, or they will NOT LIKE YOU. Mixed with coconut oil would be a better suggestion…
  10. Bentonite Clay:
    I use this on march fly bites, mozzie bites, ant bites and wasp/bee stings. It takes the sting out within 2 seconds of application. Even my Mum was a sceptic and she’s now converted. I also drink it – it apparently has electrically charged particles that grab the bad stuff from your body, and help you eliminate it from your system. I drink this in water, mixed with a plastic spoon (you have to keep it away from metal to maximise the particle charge benefits), and tell me you don’t feel a change after 2 days!

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Remember, this is by no means advice, just some things that we personally use and our experiences. As always, speak to a qualified person if you’re interested in trying anything!

Written By: Kelly Townsend (Director)


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Quest Business Awards:

 

Greenslopes clinic – Finalists & Winners 2011 & 2012 Health Care Category (Southern Star news)

 

Taringa clinic – Finalists 2012 Health Care Category (Westside News)

 

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Greenslopes

(Head Office)

85 Juliette Street

Greenslopes, Q 4120

Phone: 07 3891 6555

Taringa

215 Moggill Rd

Taringa, Q 4068

Phone: 07 3720 8881

 
 

Newmarket

285 Enoggera Road

Newmarket, QLD 4051

Phone: 07 3356 1111

 
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Mon

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Fri

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Sat

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Sun

8am-3pm

Please Note: All Sunday appointments are at our Greenslopes clinic only!

 

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