Posts by Bedale-User

If you don’t snooze, you lose!

Posted by on Nov 30, 2017 in News | Comments Off on If you don’t snooze, you lose!

Everyone knows the feeling after a bad night’s sleep, from irritability to unproductivity, but longer lasting sleep disruption can have a much more significant effect on both our mental wellbeing and our physical health. Regular poor sleep increases the risk of obesity, heart disease and diabetes, and can lead to shortened life expectancy. A number of factors can affect sleep, and not surprisingly patients experiencing musculoskeletal difficulties can find this a considerable hindrance to their ability to sleep. This sleep disruption can, in turn, make their ability to manage their pain more difficult. Here are some useful tips and information to help you improve your sleep: Create a routine Try to get up in the morning and go to bed at the same time each day, even at weekends. You may need to set an alarm. Creating a sleep routine will help your body make the chemicals that control sleep. Having a sleep routine such as listening to soothing music or doing stretching or relaxation exercises before bed can also remind the body that it is time to slow down and sleep. Taking a warm bath before bed may help you to feel relaxed and sleepy, and try to avoid using your bedroom to watch television or work so that when you do go to bed, your body knows that it is time to sleep. Avoid blue light before bed Electronic devices such as televisions, tablets and computers produce a certain type of light called “blue light”. Blue light interferes with a chemical called melatonin which helps us sleep, and it can also reduce a type of sleep called slow-wave sleep which is essential for us to feel rested. Blue light during the day, especially in the mornings and after lunch can be useful because it can make us feel more alert, but if we have too much blue light before bedtime then sleep can be disturbed, so avoid using a computer for long periods or watching too much television just before bed. Getting more natural rather than artificial light by going outdoors as much as possible during the day can also help increase daytime alertness and improve sleep quality. Do some regular exercise but not too close to bedtime Regular exercise, especially aerobic exercise which gets your heart beating faster, has been proven to improve the quality of sleep and just being more active during the day can also help improve sleep and fight fatigue. If you exercise too close to bedtime though, the exercise may make you feel more alert and this may disturb your sleep. Try to do some exercise in the early evening so that by bedtime you are ready to sleep. Try to keep your mind blank Many people who lie awake at night find that their minds are too active, for example thinking about worries, things that they need to remember or things that they have to do the following day. Some people also find that worrying about not sleeping then makes the problem worse. Clearing your mind is not easy but trying to be more relaxed about not sleeping can help. Try to concentrate on feeling calm and comfortable rather than thinking about getting to sleep. If a good idea is keeping you awake, keep a pad and pencil next to your bed and just write down the idea so that you can forget about it until the morning. Try some slow breathing and just concentrate on the action of breathing, perhaps counting your breaths as the air moves in and out or try some progressive muscle relaxation – tense and relax...

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‘Active 10’ Campaign

Posted by on Oct 12, 2017 in News | Comments Off on ‘Active 10’ Campaign

It’s easier than you think to improve your health. Physical inactivity is a major cause of disease and disability for adults, but a brisk 10 minute walk every day can make a difference to your health. A new Public Health England campaign, Active 10, is encouraging people to steadily increase their exercise each day.   Each 10 minutes of exercise is known as an ‘Active 10’. Brisk walking is one example, but just walking at a faster pace to get your heart pumping, you are taking steps to improve your health. Start with a 10-minute brisk walk every day and then see if you can gradually build up to more.   It’s easier than you’d think to start making small improvements to your health, so why not start today? The active 10 campaign has an app, available on android or iphone, to help you monitor your activity, as well as advice and support at...

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It’s Backcare awareness week! 2nd-6th October

Posted by on Oct 2, 2017 in News | Comments Off on It’s Backcare awareness week! 2nd-6th October

This week is Backcare awareness week. Here are Backcare, the charity for healthier backs, top 10 tips for back pain. 1. Exercise your back regularly – walking, swimming (especially back stroke) and using exercise bikes are all excellent to strengthen your back muscles but anything that you enjoy and helps you keep active will be beneficial. 2. Keep active and moving even when you have pain. Gentle walking and stretching will prevent stiffness. Also try to avoid long periods of bed rest as this is counterproductive. 3. Always lift and carry objects close to your body, bend your knees and your hips not your back and never twist and bend at the same time. 4. Try to maintain a healthy diet and lifestyle as this will help prevent back pain. Quit smoking as it increases your chances of developing back pain. 5. Use painkillers when pain occurs to allow you to carry on being active. If pain is persistent see your GP as they may be able to prescribe stronger painkillers or investigate further. 6. Consider your work environment. If you work in an office look at your workspace and ways to adapt it to help you manage your back pain. If your work is more manual in nature try to be aware of and work according to health and safety procedures such as manual handling or loading procedures. 7. Try to carry loads in a rucksack and avoid carrying single sling bags. 8. Always try to maintain good posture. Avoid slumping in your chair, hunching over your desk and walking around with your shoulders hunched up. 9. Always use a chair with a back rest and sit with your feet flat on the floor or on a foot rest. Don’t forget to change your sitting position every few minutes. 10. If you do suffer from back pain caused or made worse by being at work, talk to your employer or HR department. They may be able to help you come up with adaptations to your work environment, patterns and activities in order to help you better manage your back pain. Their leaflet can be downloaded here…....

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Ever wondered how acupuncture works?

Posted by on Jul 10, 2017 in News | Comments Off on Ever wondered how acupuncture works?

Have you ever wondered how acupuncture works?   According to research ‘Acupuncture stimulates the body to release it’s own natural pain killers. It also stimulates the release of molecules assocatied with tissue healing and disease resolution.’ www.evidencebasedacupuncture.org Also see...

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Supporting the Yorkshire Yaks!

Posted by on Apr 19, 2017 in News | Comments Off on Supporting the Yorkshire Yaks!

We are delighted to be supporting local charity fundraisers ‘The Yorkshire Yaks’ Over the next few months the team at Bedale Osteopaths will be supporting the Yorkshire Yaks in their quest to raise money for Macmillan Cancer and the Steve Prescott Foundation. The Yorkshire Yaks are planning to walk the Yorkshire Three Peaks at the end of this month but this is just in training for the epic Mongol Rally 2017, when they will be taking two battered 15-year-old cars across 20-24 countries, travelling approximately 15,000 miles to Mongolia, ALL completely unassisted! Read on to see why their story has inspired us to support them… In 2015 the Yorkshire Yaks team leader Adam Alderson almost died due to a rare form of cancer Pseudomyxoma Peritonei (PMP).  Adam is a 37 year old guy who only two years ago, was on palliative care, at home, waiting to die. He’d previously undergone chemotherapy, failed surgery and as the PMP had completely engulfed all his abdominal organs, he was in complete intestinal failure. As a last ditch attempt in 2015 he took the brave decision to undergo a multi-organ transplant, that took 30 surgery staff 17 hours, but it was 100% successful. This consisted of the removal of a 10kg tumor along with his stomach, large and small bowel, gallbladder, pancreas, appendix, spleen, abdominal wall and a large portion of his liver. He was then transplanted with multiple abdominal organs. Adam is currently the youngest person in the world to survive the surgery and the world’s first complete success. How you can help Follow their journey on Facebook (The Yorkshire Yaks), Twitter, Instagram and YouTube (@yorkshireyaks) You can do your bit by donating at their Virgin Money Giving page: http://uk.virginmoneygiving.com/team/YorkshireYaks  ...

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