How mindfulness can change your brain and your life

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Guest Blogger – Dr Matthew Jakovljevic – Osteopath B.S(clin), M.H.S(osteo)

Mindfulness is a bit of buzz word going around at the moment, but what exactly is it? Put simply, it just means being right here, right now.

Mindfulness means consciously bringing your awareness to the here and now experience, with openness, receptiveness and interest. That means just observing without judging. This is often achieved by focusing on your breath.

Mindfulness can do some really cool stuff, from helping with your mental health, all those ongoing pains you have and can even help your sex life!

Why practice mindfulness meditation

The word meditation can make some people cringe and think of monks chanting. I feel really comfortable talking about mindfulness for two reasons, 1. It’s part of my daily routine and 2. It has some seriously good research behind it.

Mindfulness changes your brain. A study by Hölzel et al (2011), did MRIs before and after 8 week mindfulness meditation program.

Showed increases in the size of the gray matter (muscle of your brain) around the:

  • Hippocampus (regulation of emotions)
  • Increased density in brainstem (parasympathetic/ decrease stress response)
  • Increased density in cerebellum (mini-brain responsible for movement control)   

I always like to take a step back and just think about that for a second, real, physical changes. Just like working out your muscles makes them bigger and stronger, being mindful makes your brain bigger and stronger.

You can learn more about these changes from this TedTalk from Sarah Lazar https://www.youtube.com/watch?v=m8rRzTtP7Tc

A recent systematic review, the highest level of scientific evidence (Gotnik et.al., 2015). concluded that mindfulness approaches help to alleviate symptoms, both mental and physical, in the adjunct treatment of

  • Cancer
  • Cardiovascular disease,
  • Chronic pain
  • Depression and anxiety disorders

Mindfulness can also:

Phone ‘apps’
There is a couple of fantastic ‘apps’ for your phone that have mindfulness exercises
● Smiling Mind (Free)
● ACT Companion: The Happiness Trap App ($15)
● Headspace (10 days free)

I suggest that my patients try mindfulness everyday for at least two weeks. It’s a skill and just like any skill, it takes time to become good at it. So give a good chance to start seeing the benefits.

Let’s do a simple mindfulness exercise now….. 
Take ten deep breaths, as slowly as possible. (You may prefer to do this with your eyes closed.) Now focus on the rise and fall of your rib cage, and the air moving in and out of your lungs. Notice the sensations as the air flows in: your chest rising, your shoulders lifting, your lungs expanding. Notice what you feel as the air flows out: your chest falling, your shoulders dropping, the breath leaving your nostrils. Focus on completely emptying your lungs. Push out every last bit of air, feeling your lungs deflate, and pause for a moment before breathing in again. As you breathe in, notice how your tummy gently pushes outward. Now let any thoughts and images come and go in the background, as if they were cars passing by outside your house. When a new thought or image appears, briefly acknowledge its presence, as if you were nodding at a passing motorist. As you do this, keep your attention on the breath, following the air, as it flows in and out of your lungs. You may find it helpful to silently say to yourself, ‘Thinking’, whenever a thought or image appears. Many people find this helps them to acknowledge and let go of the thought. Give it a go and if it’s helpful, keep doing it. From time to time a thought will capture your attention; it will `hook you’ and ‘carry you away’, so that you lose track of the exercise. The moment you realise you’ve been hooked, take a second to notice what distracted you; then gently ‘unhook’ yourself and refocus on your breathing.  
(Harris, 2013, p81) 


Different forms of mindfulness
Maybe listening and thinking exercises aren’t working for you. You could always try to the new craze of adult colouring. I’ve included one below, give it a try! Remember, the idea is to get lost in the coloring, not just ‘get it done’.

Please note, the advice above is generalised and may not be specific to your situation. If in doubt please contact one of our osteopaths or another health care provider to provide a specific diagnosis and treatment of your condition.

Matthew is an osteopath who practices in the Western Suburbs of Melbourne and Geelong, Victoria, Australia. He is available for consults at Western Region Health and Procare Geelong.

References

Gotink, R. A., Chu, P., Busschbach, J. J., Benson, H., Fricchione, G. L., & Hunink, M. M. (2015). Standardised mindfulness-based interventions in healthcare: an overview of systematic reviews and meta-analyses of RCTs. PLoS One, 10(4), e0124344.

Harris, R. (2013). The happiness trap: Stop struggling, start living (Vol. 1): Exisle Publishing.

Hölzel, B. K., Carmody, J., Vangel, M., Congleton, C., Yerramsetti, S. M., Gard, T., & Lazar, S. W. (2011). Mindfulness practice leads to increases in regional brain gray matter density. Psychiatry Research: Neuroimaging, 191(1), 36-43.

 

Taking pain killers for your headache? How about treating at the cause

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Headache

My father suffered migraines as a child. In fact, they were so severe that he would lock himself in a dark room for up to 2-3 days at a time. The mere thought of bright light or loud noise would send him spiralling into another attack. Not all headaches are this debilitating. Most tend to be mild and more annoying then anything else. However, with up to three quarters of adults reporting recurrent headaches in the last year, the effects on healthcare costs, sick days and workplace productivity are an economic headache for society.

Pain is a protector. It is the brain’s way of letting us know it is worried about something and the more worried it is, the more pain it produces. We deal with headaches in much the same way we deal with many other pain issues. We take a pain killer.  We want instant solutions to the problem. The magic silver bullet to make our symptoms disappear. True, pain medication often allows us to continue performing our day to day tasks, unhindered by the ever tightening band around our head. But in taking them, we mask the protection system and dampen the noise pain creates. That headache might be saying “time for some fresh air” or “stress is making us grind our teeth again”. Whatever the case, not only do we miss these early warning signs, but the more frequently we consume pain killers, the higher the dose we require to have the same response. It’s a bit like doing Octsober and then finding that after your month of sobriety, the first two drinks at the work Christmas party go straight to your head. Like alcohol, our body builds a tolerance to pain medication.

With this in mind, why not try these 6 things before reaching for the pain medication safety net?

  1. Water and electrolytes at the first sign of a headache
  2. Fresh air
  3. Gentle neck stretches to help reduce postural strain
  4. A foam roller to help reduce tension at the back of your head and neck
  5. Gentlemassage of the jaw and temples.
  6. Meditation/ relaxation

Foam rollers

Each headache is unique and appropriate treatment involves an accurate diagnosis. The first step to solving a problem is to first workout what the problem is. Here are 3 of the most common headachesI see in practice:

  1. Tension– Easily the most common, often mild-moderate pain usually both sides of the head. Manual therapy tends to be effective in reducing the frequency, disability and severity of these headaches, particularly in a chronic setting (4)
  2. Migraine– Can be very disabling, usually lasts between 4-72 hours and quite often has a hormonal component. It tends to affect one side and has a pulsing quality. Some migraines are proceeded by an aura, a set of sensory changes which may include visual changes, pins and needles or a heightened sensitivity to sounds, smells or light. Acute attacks are effectively treated with medication. Cognitive behavioural therapy, exercise, relaxation and manual therapy have all shown improvements in symptoms. It’s important for patients to establish what triggers the onset of symptoms and to avoid where possible (5)
  3. Cervicogenic– Which means originating in the neck. Pain can be reproduced by tender points in the neck and there is usually associated restriction in neck movement (6). Manual therapy is very effective for this kind of headache.

Once the ‘what’ has been identified, the more important question is ‘why’? Yes the reason for the 101 questions I’ll ask you is to give an insight into the ‘why’. 

Here are some likely culprits:

  • Stress, muscular tension and poor prolonged posture
  • Injury to the head, neck or spine
  • Dental or jaw problems
  • Infections
  • Diet
  • Hormonal influences
  • Medications
  • Disorders of the eyes, ear, nose or throat
  • High blood pressure
  • Temperature – extremes of heat or cold
  • Dehydration

Computer postureHow do you address the cause of a headache? We may need to reduce the exposure, alter habits or perhaps there is mechanical restriction affecting how well your body copes with these things. Is restriction through the neck or upper back affecting the bodies ability to remove waste products from the head, or are there postural compensations from an old shoulder injury? By examining the way the body moves, we can establish what structures aren’t functioning so well and are preventing the body from returning to health.  Treatment is directed specifically at these restricted areas encouraging normal tissue circulation, improving range of motion and decreasing pain locally. Now although osteopathic treatment is wonderful, we only see you for a minuscule portion of your week, so typically exercises and management strategies are prescribed to complement the treatment, reduce strain and minimise predisposing factors during your daily activities.

How are you managing your headaches? Pain medication is a much cheaper alternative to seeing an osteopath, but surely you can appreciate the band-aid nature of this treatment. What if you could reduce the frequency, severity or duration of your headaches. What if they could be resolved completely? Addressing the cause is the key to improving your headache and an osteopath is appropriately equipped to do so.

This advice is general in nature. If you have any concerns regarding your headache you should consult your healthcare professional.

References

  1. N.p., http://www.who.int/mediacentre/factsheets/fs277/en/, 2017. Web. 16 Mar. 2017.
  2. N.p.,http://thejournalofheadacheandpain.springeropen.com/articles/10.1186/s10194-015-0544 Web. 16 Mar. 2017.
  3. https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/headache
  4. https://www.ncbi.nlm.nih.gov/pubmed/20647241
  5. J Headache Pain. 2011 Apr; 12(2): 127–133. Published online 2011 Feb 5. doi: 10.1007/s10194-011-0296-6
  6. Hall, T., Briffa,.K., Hopper, D. (2008) Clinical evaluation of cervicogenic headache: a clinical perspective. (journal of Manual Manipulative Therapy, 16(2), 73-80

Health is a balance

James Uncategorized , , 5 Comments
health-is-a-balance

Health is a balance. Our body has an innate drive to maintain balance. It makes constant adjustments internally, to meet demands placed on the system by external lifestyle stresses. By altering physiologic functions such as breath, heart rate and metabolism it is able to keep the internal environment within ideal parameters. Health is not a destination, we do not reach an end point of balance. It is fluid. The fulcrum on which balance has been established will constantly change, as demands placed upon us throughout life also change. We will no doubt encounter events which cause the body to deviate from its natural state as life stresses are unavoidable. While we often grow from adversity, if prolonged, the effects of stress, eating poorly or moving less, can lay the foundations for the disease process to set in.

Osteopaths have a unique way of looking at the body. Osteopathy is a tool for which to facilitate the bodies inherent desire for balance. By searching for where it has compromised from injury or strain and ensuring it’s motion and mechanics are unobstructed, the body is better able to return to health. It is no secret that a patient’s capacity to heal rests with their ability to maintain a balance of their internal environment. Those that succeed with this, look different and their body’s feel different. There is quality and fluidity in their movement and a vibrancy in how their tissues respond to treatment. They feel ‘healthy’ and the outcomes of treatment are far greater.

Health is rooted in the old english word ‘hælþ’, meaning wholeness. When science began to focus on structure and could see how disease affected normal tissue, through dissection and under a microscope, being healthy became an ‘absence of disease’. Now a person is no more healthy, in the absence of disease, then a tradesmen is without his tools. Without disease, we are simply not sick. We are declared ‘well’ when we no longer have the symptoms of being ‘unwell’, yet are often none the wiser for the cause that shifts the balance of health and provides an optimal environment for disease to begin.

“To find health should be the object of the doctor. Anyone can find disease” Dr. AT Still

In more recent times, research has enabled to us to establish the connection between mind and body, and so the meaning of health is once again, realigned with it’s original roots. Whole. Whole in the sum of it’s parts. Parts which are equal and parts which are balanced. Merriam-Webster defines health as ‘the condition of being sound in body, mind, or spirit’, which  I agree with almost entirely except the or because these are not seperate entities. They are interdependent, making up different but equal parts of the whole. Say you are sound in body and spirit but the mind is lacking, perhaps you are overly stressed or anxious. Muscles become tense, blood pressure rises, adrenals become over worked and nutrient absorption and hormone levels begin to be affected. Before long, the immune system becomes compromised and through a loss of internal balance, we become susceptible to disease.

A balanced life on the outside, makes it easier to maintain balance within. We are only healthy when balance exists between these parts, so one must continually devote time each day to each aspect of health. Neglecting oneand thus upsetting the balance of the internal environment, may lead to a permeation of ill health through the others. This makes us susceptible to disease, decrease vitality and reduces our bodies capacity to heal.

References

  1. “Definition Of HEALTH”. Merriam-webster.com. N.p., 2017. Web. 5 Mar. 2017.
  2. “Online Etymology Dictionary”. Etymonline.com. N.p., 2017. Web. 5 Mar. 2017.
  3. Sternberg, Esther. The Balance Within. 1st ed. New York: W.H. Freeman, 2001. Print.
  4. Still, A. T. The Philosophy And Mechanical Principles Of Osteopathy. Kirksville, Mo.: Osteopathic Enterprise, 1986. Print

Pressed for time? Time for a break (literally).

James Uncategorized , , , 2 Comments

In our busy modern lifestyle we attempt to cram everything into each moment of the day, striving for another minute here or there, often performing two or three
tasks at at a time. Yet the ever increasing advances in technology designed to time save and make our lives easier seem to consume our attention entirely. How often are we craving weekend freedom or  a refreshing vacation but dread the inevitable feeling of mondayitis on return. That feeling of buoyancy a break lends itself to dragged to the depths by the insurmountable mass of emails awaiting on return. Although the idea of taking a holiday every other week is enticing, it certainly isn’t practical or financially viable.img_1273

A couple of weeks ago I was forced into a break, literally! I broke my foot dancing at a wedding. Yes, I know what you’re thinking… How?! The subsequent days I spent hobbling on crutches and a moon boot and suddenly daily tasks became time consuming and exhausting. I couldn’t find a physical outlet for stress and tension. I felt bored! So after hearing a story about a friend becoming depressed in a similar situation, I decided to re-evaluate a few things and make a plan for getting through the coming weeks. Firstly I had to manage expectations, there were going to be some things I would be unable to do and others that would take longer. Next I asked myself what I could do to add value to my life? What passions could I cultivate? What have I always wanted to do but never had the time?

I began to set goals. What I realised was that these things I wanted to do would take time, time that I previously felt I never had. I needed to be realistic with how much I was going fit into each day. No more was I going to be able to rush around and perpetuate the stress associated with making yet another appointment in my overcrowded schedule. I started saying no. No to things that would fill the already limited gaps I had in my life, without adding a huge amount of value. Now yes it’s much easier to say no on crutches and a moon boot, but prioritising activities and being mor
e realistic with how long these activities take, has allowed me to enjoy those I do and experience them more completely. I found out I spend more time in front of a TV and perusing social media then I cared to admit. By removing those two things for a day, I could contribute that time to other far more meaningful tasks. I had so much more time than I thought.

Over the last couple of weeks I have meditated and spent twenty minutes learning French each day. The apartment balcony garden is beginning to take shape and I am endeavouring to write a new blog every month and read 20 books this year. But most of all, I feel less stressed, less tired and more present in each moment because I’m not already thinking about how I can fit a gym workout in, do the washing and cook dinner before the next commercial break finishes.

Now they say it takes 21 days to make a habit and while new year resolution intentions are common in January, seldom do these habits make it to February. In my case, it has taken a broken foot and some dedicated will power to make a positive change, but I believe the unique set of circumstances causing me to slow down and notice a difference in how I feel, will be the very reason these changes will make it long past a transient new years resolution. While I certainly wouldn’t recommend breaking your foot to make positive life changes, it has been a wonderful catalyst for me and I hope that by reading this you are able to take a moment and reflect on how you might take a break of your own.

Had a gutful? Try balancing it.

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Good vs Bad Bacteria

Hippocrates said “let food be thy medicine and medicine be thy food” and since then, much literature has been published about the benefits of a well balanced diet. However, digestive health begins long before you can do anything about your own diet.

It all comes back to gut bacteria, a complex community of microorganisms that live in the digestive tract. These micro-organisms out number cells in the body by 10 to 1! Typically there is a balance of ‘good bacteria’ and ‘bad bacteria’ in the gut. These bacteria form an intricate, living fabric of natural controls affecting body weight, energy production and disease process. They also aid in digestion by essentially cleaning out the gut so that everything keeps flowing. Not only that, recent studies have looked at how gut bacteria can have an effect on the the functioning and development of the immune and nervous systems.

Our first “inoculation” of good gut bacteria occurs as our eyes, nose, lips, and mouth slide through our mother’s birth canal. This transfer of flora plants the “seed” for the initial colonies that begin to populate the respiratory, urogenital, and gastrointestinal tracts. More and more babies are being deprived of this initial inoculation thanks to rising cesarean section rates. Once outside the womb, our mother’s breast milk helps to nourish certain bacteria in the gut during infancy.

Meds

Unfortunately many people have an imbalance between healthy microflora and disease causing microorganisms, thus setting the stage for illness. Here are a few lifestyle factors that can upset the balance of gut bacteria:

  • Antibiotic Use
  • Poor diet – Sugar, Excessive Grains, GMO foods
  • Stress
  • Increased over the counter meds (aspirins, mouth wash, antacids)
  • Increased use of cleansers and sanitizers
  • Chlorinated water and alcohol
  • Herbicide/pesticide use on produce
  • Surgeries, chemo and radiotherapy
  • Exposure to heavy metals and pollutants
  • Anti-depressants and sleeping pills
  • Artificial colouring

Do you have symptoms of unbalanced gut flora?

  • Constipation, bloating, gas or chronic diarrhea
  • Hormonal imbalance
  • Menstrual complaints
  • Candida infection (e.g. thrush)
  • Urinary tract infections
  • Vitamin and mineral deficiency
  • Skin conditions including – acne, eczema and psoriasis
  • Psychological issues (e.g. depression, anxiety, OCD)

So mum does her best during the early stages of life, but she isn’t always going to be able to support us. There are ways in which we can help maintain this balance in the gut. Certain foods are rich in probiotics (good bacteria) that the body needs. Fermented foods for example, allow this ‘good’ bacteria to culture.

Probiotic Rich Foods

Saurkraut
Sauerkraut

 

  • Yoghurt
  • Miso Soup
  • Sauerkraut
  • Kombucha
  • Kefir
  • Pickles
  • Kimchi

But like all bacteria, probiotics need nutrition to survive. These are known as ‘prebiotics’. Prebiotics are essentially the food for probiotics.

Jeruselum Artichoke
Jerusalem Artichoke

Prebiotic Rich Food

  • Chicory Root
  • Dandelion Greens
  • Jerusalem Artichoke
  • Garlic
  • Onion
  • Leek
  • Asparagus
  • Banana
  • Honey (raw)

How much should you have?

No consensus exists about the minimum number of microorganisms that should be ingested for beneficial effects, however a minimum of a billion colonProbioticsy forming units (CFU’s) per day are suggested to maintain healthy gut bacteria concentration. Typically, a probiotic supplement contains several billion microorganisms to increase the likelihood of adequate gut colonisation. During periods of imbalance (i.e. a course of antibiotics) up to 10-20 billion CFU’s (depending on bacteria strain) can help to reduce symptoms. In addition to probiotics, five grams of prebiotic fibre per day is recommended. Remember that when you cook something it changes the composition, so best to have your prebiotics raw or minimally steamed for the greatest benefits.

Other ways to support your gut bacteria?

Just as plants prosper in nutritious soil full of micro-organisms, we to need these organisms to live a long, healthy life. I’m certainly not saying you should eat dirt but there are ways you can get similar benefits.

  • Don’t overdo it – just a rinse and roughly wash your organic produce, leaving a little bit of necessary dirt on your veggies.
  • Get down and dirty – spend some time outside and don’t be afraid to get dirty
  • Go bare foot – take your shoes off from time to time on the grass, dirt or sand
  • Get a pet – Animals provide a diverse number of micro-organisms that help your gut
  • Swim in the ocean – get benefits not only from the salt but also therapeutic microbes

If you’ve been battling with an illness or just haven’t been feeling quite right, lend your digestive system a helping hand and bring balance back to your gut. What have you got to lose?

 

References

  1. Reid G. Probiotics to Prevent the Need For, and Augment the Use Of Antibiotics. Canadian Journal of Infectious Disease and Medical Microbiology.2006;17(5):291-295
  2. Reid, Gregor et al. “Probiotic Lactobacillus Dose Required To Restore And Maintain A Normal Vaginal Flora”. FEMS Immunology & Medical Microbiology 32.1 (2001): 37-41. Web.
  3. Williams, N. T. “Probiotics”. American Journal of Health-System Pharmacy 67.6 (2010): 449-458. Web. 11 Aug. 2016.
  4. Yatsunenko, Tanya et al. “Human Gut Microbiome Viewed Across Age And Geography”. Nature (2012): n. pag. Web. 11 Aug. 2016.
  5. Bianconi, Eva et al. “An Estimation Of The Number Of Cells In The Human Body”. Annals of Human Biology 40.6 (2013): 463-471. Web. 11 Aug. 2016.
  6. Kormann, Carolyn et al. “Breast-Feeding The Microbiome – The New Yorker”. The New Yorker. N.p., 2016. Web. 11 Aug. 2016.
  7. Us, Write et al. “7 Signs Your Gut Bacteria Are Out Of Whack”. Paleo Blog. N.p., 2015. Web. 11 Aug. 2016.
  8. Axe, Josh. Eat Dirt. Print.
  9. “Digestion & Joint Health Tips & Vitamin Products | Dr. David Williams”. Dr. David Williams. N.p., 2016. Web. 11 Aug. 2016.
  10. “Top 10 Probiotic Foods To Add To Your Diet”. mindbodygreen. N.p., 2013. Web. 11 Aug. 2016.
  11. “Prebiotic Foods | Top 10 Foods Containing Prebiotics”. Prebiotin.com. N.p., 2010. Web. 11 Aug. 2016.
  12. “Probiotics Benefits, Foods And Supplements – Dr. Axe”. Dr. Axe. N.p., 2014. Web. 11 Aug. 2016.

What is Osteopathy?

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What is osteopathyWhat is an osteopath? How do they differ from other manual therapists?

While osteopaths may use some similar management and techniques to other complimentary health professionals, we differ greatly in our philosophy and how we approach each patient.

Osteopathy was originally developed as an alternative to medicine and while now considered complimentary, is still practiced outside the medical mainstream. Osteopaths primarily treat issues with the musculoskeletal system but also assist in the co-managment of other medical issues.

Osteopaths are facilitators of the innate healing capacity within the body. The body is always striving towards balance and equilibrium. We treat by providing an external force to remove impediments to the natural healing process throughout different systems of the body including: muscles, bones, vessels, nerves, connective tissue and organs.

Through a thorough history and examination, an osteopath identifies ‘what’ is causing the pain or dysfunction using a combination of primarily touch, movement observation and orthopaedic testing. However, we are more interested in ‘why’ and ‘how’ the system was overloaded and unbalanced in the first place, and what is preventing it from returning to health.

A hands on technique helps the nervous system to calm, re-calibrate and adjust tissue tension. It increases the range of motion of the joints and connective tissue, allowing more space for structures that may be under adverse tension to improve local tissue circulation and lymphathic drainage. Osteopaths also provide an explanation on how pain is processed by the body and incorporate movement/ rehabilitation strategies to compliment the treatment. In addition, we offer  advice about ergonomics, posture, diet and lifestyle. This is designed to reduce the overload of different structures and teach the nervous system how to move efficiently without pain and dysfunction.

Hx of Osteo

Particularly for more chronic issues, patients need to be aware that a resolution of their symptoms will not be instantaneous, but should be able to notice a change in their symptoms within 2-3 treatments. Although, for some complaints ongoing treatment and management may be indicated, an osteopath aims to address the cause and predisposing factors  of the problem so that you do not need to be treated on an ongoing basis.

Treatment styles vary from patient to patient and from practitioner to practitioner but the application of the philosophy remains, that is, providing a specific and individualised treatment and management plan for each osteopathic patient.

 

 

References

  1. ‘Osteopathy Explained, Version 1.4. Smartt, John. “Osteopath In Sydney CBD”. Smarttosteopath.com. N.p., 2016. Web. 23 June 2016.
  2. Still, A. T. The Philosophy And Mechanical Principles Of Osteopathy. Kirksville, Mo.: Osteopathic Enterprise, 1986. Print.
  3. Lewis, John Robert. ‘From the Dry Bone to the Living Man’ A.T. Still. Print.

 

 

What is the Lymphatic system?

James Uncategorized 0 Comment

The dreaded MelbourneLymph and heart winter is fast approaching and runny nosed, congested, cold and flu med popping patients are walking into the clinic. Is there anything that we can do to support our bodies through the change in the cooling, dampening climate? What is responsible for helping us process these nasty bugs?

Why the lymphatic system of course! What is the lymphatic system you ask?

Blood within the arteries travels through the small vessels into the tissues (interstitial fluid) to deliver nutrients to the cell. It then leaves the cells where about 90%  travels through the veins whilst 10% of the fluid becomes lymph. The Latin for “lympha” means water, clear water, a goddess of water. This clear fluid is then transported through various lymph nodes throughout the body which filter the fluid, removing waste and killing disease causing organisms. Filtered lymph continues towards the neck and enters the vein near the collarbones.

So when your bed-ridden, flu-fighting friend coughs on you, you are exposed to the virus and your immune system kicks into gear. Organs containing lymphoid tissue including the spleen, thymus and tonsils are alerted when a foreign invader is detected and produce white blood cells to fight the intruder. As a result of fighting the infection the increase in cell volume causes the lymph nodes to swell. These are the lumps in your neck that the doctor is checking for when you are sick.

Since being discovered by Hippocrates, the lymphatic system has been neglected comparative to it’s blood vessel brother. However more recent research concludes it’s importance as “the other, not secondary vascular system“.

“We strike at the source of life and death when we go to the lymphatics” A.T. Still DO.

Osteopaths have long known about the importance of lymphatics, with treatment initially used for patients suffering infectious disease. While medicine was not then what it is now, their are some studies which support the use of osteopathic treatment as an adjunct in the treatment of these diseases. By reducing musculoskeletal restrictions in the body, Osteopaths can remove impediments to normal lymphatic drainage and circulation and aid in the healing process.

When you come in to get your neck looked at this winter, mention the cold you can’t shake and perhaps improving how the lymphatics function may help the body to fully overcome it.

See how you can boost your immune system this winter?

References
  1. Choi, I., S. Lee, and Y.-K. Hong. “The New Era Of The Lymphatic System: No Longer Secondary To The Blood Vascular System”. Cold Spring Harbor Perspectives in Medicine 2.4 (2012): a006445-a006445. Web. 6 May 2016.
  2. Hall, John E and Arthur C Guyton. Guyton & Hall Physiology Review. Philadelphia: Elsevier Saunders, 2006. Print.
  3. Hodge LM, Downey HF. 2011 Lymphatic pump treatment enhances the lymphatic and immune systems. Exp Biol Med Oct;236(10):1109-15
  4. Pepino VC, Ribeiro JD, Ribeiro MA, de Noronha M, Mezzacappa MA, Schivinski CI. 2013 Manual therapy for childhood respiratory disease: a systematic review. J Manipulative Physiol Ther Jan;36(1):57-65
  5. Schander A, Downey HF, Hodge LM. 2012 Lymphatic pump manipulation mobilizes inflammatory mediators into lymphatic circulation. Exp Biol Med (Maywood) Jan;237(1):58 -63
  6. Schander A, Padro D, King HH, Downey HF, Hodge LM. 2013 Lymphatic pump treatment repeatedly enhances the lymphatic and immune systems. Lymphat Res Biol Dec;11 (4):219-26
  7. Leduc O, Crasset V, Leleu C, Baptiste N, Koziel A, Delahaie C, Pastouret F, Wilputte F, Leduc A. 2011 Impact of manual lymphatic drainage on hemodynamic parameters in patients with heart failure and lower limb edema. Lymphology Mar;44(1):13-20.
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How do I know if my is back out?

James Uncategorized 1 Comment

llback's out

Is my back out? Out of alignment? Out of place? These are some of the most common questions I get asked in private practice. I’m here to tell you however, that your back doesn’t go in and out like a fiddler’s elbow. In fact, if you had dislocated a joint in the spine… well… you certainly wouldn’t be making your way onto my treatment table.

“Something must be out I can’t bend to the right!”

Of course you can’t, because your body doesn’t want you to bend to the right. When there is an injury to your body, it goes into protection mode. The body sends molecules designed to heal (inflammation) to the site of injury. Your muscles then tighten to prevent further damage and the nervous system goes into a hypersensitive state in an attempt to protect you from anything that may be a threat to tissue health.

“But this other therapist I went to just cracked me back into place!”

Manipulation increases your circulation, decreases muscle tension and causes a local change in the nervous system. This is why it feels better and allows your body to move more freely. It has nothing to do with your bones being cracked back into their original place.

Whilst potentially providing an explanation of pain for the patient, terms such as tibial torsion, twisted pelvis, short legs and joints being “out” can affect our fears and belief system. It can begin to make us guarded in movements which we believe may put our ‘back out’. A lack of movement causes stagnation of fluids which may prolong healing. A developing sense of fragility accompanies how we view the injured structure and our focus becomes not on the complex nature of pain itself, but fixated on the supposed mechanical cause. We use this as rationale for a pain response, potentially without tissue damage.

It is language like this that promotes a passive reliance upon treatment to put the patient ‘back in’. A management strategy which is good for the clinic’s business but not so great for a complete resolution of your symptoms.

So if you have a practitioner that tells you you’re out again… it may be time to look elsewhere.

What’s all this pain about?

James Uncategorized 1 Comment

Hello-My-Name-is-Pain

Pain is the primary presenting complaint given to an osteopath. It is an economic burden and can dictate how patients live their lives. So naturally, it is the best place to begin joining the 50,000 people starting up a blog everyday.

Recently, I had a referral from our massage therapist for a work cover patient that wasn’t happy with how he was progressing with his current treatment and management plan. He had lower back pain resulting from excessive lifting at work. He was the sole income provider for his family and had tried treatment for over 3 months with little to no improvement.

Firstly I listened to his story. Really listened, without interrupting him. His frustration was evident as he explained that not even an MRI scan could detect any abnormalities. He went on to say he hated his job, missed playing sport and also doing the things he used to do before he was married with kids and a mortgage. He was also fed up with the side-effects caused by medication cocktails used to help manage his pain.

We began to talk about his back pain. I told him, “all pain is a product of the brain which is designed to protect us. It brings to our attention any actual or potential threats to tissue health so that we may act upon it” (1) The information coming from the periphery is not pain, it is a warning. It’s the brain that decides whether or not it will hurt”.

“Great, so you think it’s all in my head” he asked me, a tone filled with a mixture of sarcasm and frustration

“Yes and No. I have no doubt you are experiencing pain, you wouldn’t be here otherwise. But when pain has been around for a long time, sometimes the information coming from our back, doesn’t accurately represent the condition of the tissues. Pain is reliant upon context, the brain must put together the warning messages it’s receiving and everything else related to the injury. How you think and feel about your pain, what you’ve heard and your previous experiences all affect the answer to the question is this dangerous or not?”

At this point I pause for dramatic effect, letting the information seep in. He stares at me, furrowed brow. He hasn’t heard this before.

So I continue, “Do you think your brain is worried about how you’re going to support your family with a bad back? How being at work makes you unhappy? How you’re going to pay off your mortgage without an income? What about being unable to adequately explain your pain despite the most sophisticated medical imaging techniques?”

There was no doubt that this man’s body was responding to all of these stimuli. “No wonder your nervous system has now become sensitive to anything that may affect your back. Without it, you would be unable to provide for your family”.

I did some treatment with him and gave him advice on diet, exercise and other potential lifestyle changes. We mutually agreed on the “this is what you can do to help yourself” approach, rather than previous generic instructions that preached “Don’t do this and don’t do that!”

At the conclusion of the consult he shook my hand vigorously, understanding now spread across his features, accompanying a somewhat goofy smile. It was a light bulb moment for him. He got it. He felt empowered by understanding of his pain and now he had the tools to more appropriately manage it.

A patient armed with knowledge and understanding can be more actively involved in their own management. A patient who helps themselves is a patient with better prognostic outcomes.

  1. Butler, D. & Moseley, L. (2013). Explain Pain (2nd Ed.). Adelaide, South Australia: Noigroup Publications

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