How to Keep Winter Aches at Bay

As the nights draw in and the temperature drops, many people experience changes in their body with increased stiffness, aches and pain. This is a widely accepted phenomenon, with research suggesting that the decline in temperature and increase in air pressure causes the tendons, muscles, and surrounding tissues to expand. Everybody will react differently to the change in weather. However, those with arthritis and chronic pain are more likely to feel the effect of the cold on their joints. Despite this, there are several steps that you can take to reduce the risk of the cold causing joint issues.

Here are our top tips to combat those winter aches:

1. Keep Warm 

Although this is easier said than done, you can ease the shock on your joints by dressing in layers, taking warm showers or baths, and warming your house and car. This will help to prevent your muscles from tensing up to combat the cold.

1. Eat Healthy

Comfort eating is a common occurrence in the winter months. However, this can lead to unwanted weight, which puts further strain on your joints, such as the knees. Instead, focus on eating a balanced healthy diet with plenty of fruit and vegetables, but don’t deny yourself the occasional treat. 

1. Stay Positive 

Evidence shows that having a positive outlook affects our pain levels. Therefore, as the winter creeps in further, focus on doing what you love, arrange to see friends and find the small pleasures in these winter months.

1. Keep Mobile 

It is tempting to become less active during the winter. However, long periods of inactivity can increase joint pain and stiffness. Regular exercise will help build muscle to protect your joints from impact and strain, ease stiffness, help maintain bone density and improve your circulation. If you don’t want to brave the cold, there are many indoor activities that you can partake in, such as swimming, yoga or a simple mobility YouTube video.

Remember: The Woodstock Chiropractor has a YouTube channel with videos for lots of different stretches and mobilisation techniques to keep you moving.

How can chiropractic care help with stress and anxiety?

If you are suffering from anxiety and stress, there are many in the same boat as you. These are synonymous with the modern-day lifestyle. As the cases are on the rise worldwide, people are questioning what they can do to avoid or manage the symptoms of these conditions. Many of them are turning to chiropractic care to manage the physical symptoms of anxiety, depression and stress – and they are having success.  

First let’s discuss how stress and anxiety can cause physical symptoms. When the body is in a state of stress it releases a chemical called cortisol which puts your body into ‘fight or flight’ mode. To do this, it will tense your muscles so they are ready action and able to deal with the potential stress ahead. In short bursts this is fantastic coping mechanism however if this stress becomes chronic it can manifest itself with physical symptoms.

Whilst this can be different for everyone, common physical symptoms include muscle stiffness, inability to relax, headaches, fatigue, and muscle pain. These physical symptoms only add to the mental health issues attached to anxiety and stress. Chiropractic care can help to alleviate these symptoms and reduce the struggle of dealing with stress and anxiety.

After conducting a full case history and physical examination your chiropractor will be able to identify how they can help with your physical symptoms. Chiropractors are specialists in treating musculoskeletal (muscle and bone) issues and use a variety of different techniques to do so, such as dry needling, trigger point therapy and chiropractic manipulation as well as providing a comprehensive exercise rehabilitation plan to aid in your recovery at home. 

So, whilst chiropractic cannot get rid of stress or anxiety it can go a long way in helping to alleviate many of the physical symptoms that are caused by stress and anxiety.

Are you deficient in Vitamin D?

What is Vitamin D and is deficiency common?

Vitamin D, most of us know it as the sunshine vitamin and whilst we get the majority of our intake from the sun, we also get vitamin D from fish, red meat, milk and mushrooms. So, if you’re lactose intolerant or follow a vegan diet then you may be at risk of vitamin D deficiency.

In fact, according to NHS England approximately 25% of people in the UK are deficient and nearly three quarters are in the lower range. Due to increasing cloud coverage and rainfall in the UK vitamin D deficiency is an increasing issue. Last year scientists made a connection between UK climate change and an increasing prevalence of rickets.

What are the effects of Vitamin D deficiency? 

Amongst children the effects can be profound as it can lead to growth complications dental issues, decreased height as well as weak and brittle bones. 

In adult’s vitamin D is also important for maintaining strong and healthy bones however it also plays an important role in a number of other biological functions. Deficiency can lead to increased cardiovascular problems, cognitive impairment amongst older adults, muscle pain, hair loss and even an increased risk of cancer. Recent studies even show that higher levels of vitamin D may help to reduce the effects of covid-19. 

Should you be supplementing?

The short answer is yes! In 2016 Public Health England published new guidelines stating that everyone over the age of one should be supplementing their diet as the levels of sunlight in the UK are not always sufficient. Their recommendations are for 10 micrograms per day which is the standard amount found in over the counter supplements. 

Top tips for Headaches and Migraines! 🧠

1: Drink Plenty of Water!

Dehydration is one of the leading causes of headaches and can be a contributing factor in migraines too. It’s thought that even just a 2% reduction of water in the brain can cause headaches! Many people are chronically dehydrated and don’t even realise. If you’re a headache or migraine su erer (or even if you’re not!) try to drink between 1.5-2 litres of water each day.

2: Avoid Known Triggers ⚡️

Many migraine su erers have triggers that can bring on a migraine attack. The most common include chocolate, wine, cheese, sulphites and co ee. If you’re a migraine su erer keep a food diary. Log everything you eat and drink and look out for any patterns so you can avoid the foods that could be triggering your migraines.

3: Take A Magnesium Supplement 🙌🏼

Studies have shown that magnesium supplements can help reduce the frequency and severity of headaches and migraines. Magnesium is an essential nutrient, but thanks to overfarming and the poor-quality, western diet it’s thought that around 75% of people don’t meet their daily requirement through food alone. Supplements have been shown to reduce the frequency of migraine attacks by up to 41%.


4: Ask your Chiropractor! 👩🏼‍⚕️ 👨‍⚕️

Chiropractic isn’t just for bad backs. Certain headaches called cervicogenic headaches, stem from joint and muscle tension in the mid-back, shoulders and neck. Treating these areas can help alleviate headaches and the associated symptoms-we’ve had amazing results with a range of patients at the clinic.

5: Reduce Your Stress Levels 😵

Stress is a huge contributor to headaches and migraines so it’s essential that you keep your stress levels in check. For most people, daily life is stressful - whether that’s from working, juggling a family or other stressful situations. So if you’re adding to your stress every day, it makes sense to work on reducing it each day too. Meditation is a great way to relieve stress and with the many meditation apps available it can be quick and easy too.