Search Results

Protein Overload: Signs You're Having Too Much Protein and How to Fix It Protein More than half the population is overeating protein! you only need 0.8 grams of protein per kilogram of body weight per day What is protein good for? Protein is essential for tissue growth and repair digestion, metabolism, and the production of antibodies to fight off those horrible infections. Of the 22 amino acids in the body, the body can make 13 and the other 9 essential amino acids must be supplied by the diet. Examples of meals you could eat to get your complete essential amino acid supply are: - rice and beans - tacos with beans - tofu with rice - barely and lentils - pasta with beans Protein to help with heart disease The only diet,  to date, that has been scientifically proven to reverse heart disease is a whole food, plant-based diet low in fat and refined carbs. in a study of over 130 000 men and women, animal protein intake was associated with higher premature mortality from all causes, Plant protein however was associated with lower mortality. another study high in animal protein was associated with: -75% increase in overall mortality - 400% increase in cancer deaths - 500% increase in type 2 diabetes whereas a diet of plant-based proteins had a reduced risk in all 3 categories. We have helped our community for over 10 years with spinal and muscle problems. Please call Health Wise Chiropractic at 03 9467 7889 or book online to see one of our Chiropractors in Sunbury or Melton/Strathtulloh can help you achieve the same results Or Choose our online treatment options THAT'S RIGHT, Chiropractic has moved online. We offer our online programs -STAND CORRECTED- To help you through the day. They contain health advice for your conditions, nutritional advice, and exercises for you to do at home or at the workplace to help you achieve your health goals. We understand that coming to the Chiropractic clinic may be costly and time-consuming. This way if you can't make it into the chiropractic office, you can do any of our 20+ online health programs at your leisure. Enjoy and we hope they spark some joy and help you achieve your health goals. Each program contains - Information about the conditions - things to do and things to avoid - nutrition advice - all the stretches that are needed to help The following conditions are now available for online sessions migraine cervicogenic headaches cervical facet neck pain tension headaches cervical radiculopathy (pins and needles in the arm originating from the neck) shoulder impingement relief thoracic outlet syndrome frozen shoulder rotator cuff chronic lumbar (Low Back) disc pain acute Lumbar(low back) disc pain Lumbar facet pain sciatica and piriformis syndrome meniscus (knee pain) Plantar fasciitis (Foot Pain) Shin Splints Tennis Elbow/Golfers elbow Carpal tunnel Syndrome Upper Crossed Syndrome( Poor Posture) Lower Crossed Syndrome ( Poor Posture) Dizziness-Vertigo Arthritis Welcome To Chiropractic TMJ (Jaw Pain)

Feeling Down? Here's How Exercise Can Boost Your Mood Can I get a WOOHOOOOO?? Let's whoop it up and get happy Want to be in a better mental health state? Health Wise Chiropractic may have the answers! A 2018 study reviewed over 500,000 people from a wide range of ages and from different ethnic and socioeconomic groups. It found that there was a strong link between exercise to being happier. Too hard pile? I challenge you as the study found that as little as 10 minutes a week was linked to being happier.  Of course, those who worked out 30 minutes a day showed the greatest benefit. The exercise involved aerobic exercise and stretching/balancing exercises. Another study of over a million men and women found that those who have the lowest level of fitness had a 76% increase in the likelihood that they would be diagnosed with depression. Another 2018 study found that people who did weight training had fewer symptoms of depression. The frequency and the amount of weight training did not matter. We have been helping our community for over 10+ years with their muscle and spinal problems. Please call Health Wise Chiropractic at 03 9467 7889 or book online to see if one of our Chiropractors in Sunbury or Melton/Strathtulloh could do the same for you! OR Chiropractic has moved online. We offer our online programs -STAND CORRECTED- To help you through the day. They contain health advice for your conditions, nutritional advice, and exercises for you to do at home or at the workplace to help you achieve your health goals. We understand that coming to the Chiropractic clinic may be costly and time-consuming. This way if you can't make it into the chiropractic office, you can do any of our 20+ online health programs at your leisure. Enjoy and we hope they spark a little bit of joy and help you achieve your health goals. Each program contains - Information about the conditions - things to do and things to avoid - nutrition advice - all the stretches that are needed to help The following conditions are now available for online sessions migraine cervicogenic headaches cervical facet neck pain tension headaches cervical radiculopathy (pins and needles in the arm originating from the neck) shoulder impingement relief thoracic outlet syndrome frozen shoulder rotator cuff chronic lumbar (Low Back) disc pain acute Lumbar(low back) disc pain Lumbar facet pain sciatica and piriformis syndrome meniscus (knee pain) Plantar fasciitis (Foot Pain) Shin Splints Tennis Elbow/Golfers elbow Carpal tunnel Syndrome Upper Crossed Syndrome( Poor Posture) Lower Crossed Syndrome ( Poor Posture) Dizziness-Vertigo Arthritis Welcome To Chiropractic TMJ (Jaw Pain) Reference Undo It! Ornish, Dean.2019.: Random House Publishing Group.

Unplugged: How Disconnecting from Social Media Can Improve Your Mental Health The greatest thing you can do is to make your nervous system our ally instead of our enemy Even though we are connected with each other via social media and phones, we are now MORE stressed and MORE lonely than ever. A study found that people who spend more than 2 hours a day on social media are twice as likely to feel socially isolated. Another study found that since the year 2000 ( roughly when smartphones were available) found the average attention span has DECREASED by a third How do we improve this? We need to change our minds to change our genes  - Researches at harvard found that meditation, alone can change the expression of genes that regulate inflammation, cell death (apoptosis) and oxidative stress in as little as two weeks. How does meditation do this? Meditation causes part of your brain (the left prefrontal cortex) to send inhibitory to your amygdala(which is the emotional part of the brain) Another study discusses this further, where people meditated 30 minutes a day for 8 weeks and an increase in brain size (their hippocampus) which lead to memory improvement and a decrease in their amygdala, leading to a reduction in anger and fear. We have been helping our community for over 10+ years with their muscle and spinal problems. Please call Health Wise Chiropractic at 03 9467 7889 or book online to see if one of our Chiropractors in Sunbury or Melton/Strathtulloh could do the same for you! OR Chiropractic has moved online. We offer our online programs -STAND CORRECTED- To help you through the day. They contain health advice for your conditions, nutritional advice, and exercises for you to do at home or at the workplace to help you achieve your health goals. We understand that coming to the Chiropractic clinic may be costly and time-consuming. This way if you can't make it into the chiropractic office, you can do any of our 20+ online health programs at your leisure. Enjoy and we hope they spark a little bit of joy and help you achieve your health goals. Each program contains - Information about the conditions - things to do and things to avoid - nutrition advice - all the stretches that are needed to help The following conditions are now available for online sessions migraine cervicogenic headaches cervical facet neck pain tension headaches cervical radiculopathy (pins and needles in the arm originating from the neck) shoulder impingement relief thoracic outlet syndrome frozen shoulder rotator cuff chronic lumbar (Low Back) disc pain acute Lumbar(low back) disc pain Lumbar facet pain sciatica and piriformis syndrome meniscus (knee pain) Plantar fasciitis (Foot Pain) Shin Splints Tennis Elbow/Golfers elbow Carpal tunnel Syndrome Upper Crossed Syndrome( Poor Posture) Lower Crossed Syndrome ( Poor Posture) Dizziness-Vertigo Arthritis Welcome To Chiropractic TMJ (Jaw Pain)

The 80/20 Rule: Debunking the Myth that Diet is Only 80% and Exercise is 20% of Your Health New research has shown that it doesn't matter as much what you eat in terms of total calories, but on how much you exercise. Short-term weight loss is important of course to limit your calories, but so many people struggle with LONG TERM weight loss. This leads us to talk about the results of how people KEPT THE WEIGHT OFF. People who did 12000 steps a day were able to maintain their weight loss. People who had a normal weight did around 9000 steps a day People who were overweight did around 6500 steps a day The research found that the total amount of calories consumed in the three types of groups was, on average, the same. So go out, go for a walk, or be like Dr Julian and go out and catch some Pokemon! We have been helping our community for over 10+ years with their muscle and spinal problems. Please call Health Wise Chiropractic at 03 9467 7889 or book online to see if one of our Chiropractors in Sunbury or Melton/Strathtulloh could do the same for you! OR Chiropractic has moved online. We offer our online programs -STAND CORRECTED- To help you through the day. They contain health advice for your conditions, nutritional advice, and exercises for you to do at home or at the workplace to help you achieve your health goals. We understand that coming to the Chiropractic clinic may be costly and time-consuming. This way if you can't make it into the chiropractic office, you can do any of our 20+ online health programs at your leisure. Enjoy and we hope they spark a little bit of joy and help you achieve your health goals. Each program contains - Information about the conditions - things to do and things to avoid - nutrition advice - all the stretches that are needed to help The following conditions are now available for online sessions migraine cervicogenic headaches cervical facet neck pain tension headaches cervical radiculopathy (pins and needles in the arm originating from the neck) shoulder impingement relief thoracic outlet syndrome frozen shoulder rotator cuff chronic lumbar (Low Back) disc pain acute Lumbar(low back) disc pain Lumbar facet pain sciatica and piriformis syndrome meniscus (knee pain) Plantar fasciitis (Foot Pain) Shin Splints Tennis Elbow/Golfers elbow Carpal tunnel Syndrome Upper Crossed Syndrome( Poor Posture) Lower Crossed Syndrome ( Poor Posture) Dizziness-Vertigo Arthritis Welcome To Chiropractic TMJ (Jaw Pain)

Beyond the Scale: Uncovering the Surprising Factors Behind Your Weight Gain Are Carbs, Fats or Sugar the result of your weight gain? A study found that restricting fat intake led to body fat loss at a rate of 68% higher than cutting the same number of carbohydrates and calories when adults with obesity ate strictly controlled diets. Fat has 9 calories per gram, versus carbs which have 4 calories per gram.  This means that when you eat a lot of fat, you consume more calories for a given amount of food and you're more likely to convert that dietary fat into body fat. Since 1950, we have been eating 67% more fat, 37% more sugar, 57 pounds more meat and 800 calories more per person. We need to take a holistic approach and focus on good carbs like whole foods, fruits, vegetables, whole grains, and unrefined forms. Good fats that have omega-3 fatty acids and plant-based products We have been helping our community for over 10+ years with their muscle and spinal problems. Please call Health Wise Chiropractic at 03 9467 7889 or book online to see if one of our Chiropractors in Sunbury or Melton/Strathtulloh could do the same for you! OR Chiropractic has moved online. We offer our online programs -STAND CORRECTED- To help you through the day. They contain health advice for your conditions, nutritional advice, and exercises for you to do at home or at the workplace to help you achieve your health goals. We understand that coming to the Chiropractic clinic may be costly and time-consuming. This way if you can't make it into the chiropractic office, you can do any of our 20+ online health programs at your leisure. Enjoy and we hope they spark a little bit of joy and help you achieve your health goals. Each program contains - Information about the conditions - things to do and things to avoid - nutrition advice - all the stretches that are needed to help The following conditions are now available for online sessions migraine cervicogenic headaches cervical facet neck pain tension headaches cervical radiculopathy (pins and needles in the arm originating from the neck) shoulder impingement relief thoracic outlet syndrome frozen shoulder rotator cuff chronic lumbar (Low Back) disc pain acute Lumbar(low back) disc pain Lumbar facet pain sciatica and piriformis syndrome meniscus (knee pain) Plantar fasciitis (Foot Pain) Shin Splints Tennis Elbow/Golfers elbow Carpal tunnel Syndrome Upper Crossed Syndrome( Poor Posture) Lower Crossed Syndrome ( Poor Posture) Dizziness-Vertigo Arthritis Welcome To Chiropractic TMJ (Jaw Pain)

Backpack Fashion: Tips on How to Wear Your Backpack with Style School can be a challenging time for some children, so ensuring they are as comfortable as possible is important for their physical and mental development. Here are a few simple and easy-to-follow tips to remember. What to look for in a backpack:  Make sure the backpack is the right size for your child, no wider than their chest and below the hollow of their back.A molded frame on the back, that when adjusted fits their spine.A bag made from a lightweight material like canvas, with two padded straps.Adjustable waist and sternum straps.Separate compartments that allow for easy packing and weight distribution. How to carry the backpack in a ‘spine safe’ way: Ensure that the weight of the backpack is no more than 10% of your child’s weight when packed. Only pack essentials to lessen the load, perhaps use school lockers if available. Pack the heaviest items closest to the spine and make sure all zippers are done up all the way. Secure the sternum and waist straps (they’re there for a reason). Always wear both straps and tell the kids it’s not cool to ‘one strap it’ anymore. Try to reduce the time spent wearing the backpack to no more than 30 minutes at any one time. Parents should keep in mind that it is okay to have some mild to moderate levels of spinal pain that is associated with physical activity – this pain is more often benign and self-limiting. Professional help should be sought if pain persists, however. Being physically active is good for kids’ health Australia’s Physical Activity and Sedentary Behaviour Guidelines for Children aged 5–12 Years recommends children should undertake at least 60 minutes of moderate to vigorous physical activity every day [1]. As an added bonus, this will assist in limiting their screen time as well. The use of electronic media for entertainment should be limited to less than 2 hours per day. [1] Health.gov.au. (2018). Department of Health | Australia’s Physical Activity and Sedentary Behaviour Guidelines. [online] Available at: http://www.health.gov.au/internet/main/publishing.nsf/content/health-pubhlth-strateg-phys-act-guidelines. We have been helping our community for over 10+ years with their muscle and spinal problems. Please call Health Wise Chiropractic at 03 9467 7889 or book online to see if one of our Chiropractors in Sunbury or Melton/Strathtulloh could do the same for you! OR Chiropractic has moved online. We offer our online programs -STAND CORRECTED- To help you through the day. They contain health advice for your conditions, nutritional advice, and exercises for you to do at home or at the workplace to help you achieve your health goals. We understand that coming to the Chiropractic clinic may be costly and time-consuming. This way if you can't make it into the chiropractic office, you can do any of our 20+ online health programs at your leisure. Enjoy and we hope they spark a little bit of joy and help you achieve your health goals. Each program contains - Information about the conditions - things to do and things to avoid - nutrition advice - all the stretches that are needed to help The following conditions are now available for online sessions migraine cervicogenic headaches cervical facet neck pain tension headaches cervical radiculopathy (pins and needles in the arm originating from the neck) shoulder impingement relief thoracic outlet syndrome frozen shoulder rotator cuff chronic lumbar (Low Back) disc pain acute Lumbar(low back) disc pain Lumbar facet pain sciatica and piriformis syndrome meniscus (knee pain) Plantar fasciitis (Foot Pain) Shin Splints Tennis Elbow/Golfers elbow Carpal tunnel Syndrome Upper Crossed Syndrome( Poor Posture) Lower Crossed Syndrome ( Poor Posture) Dizziness-Vertigo Arthritis Welcome To Chiropractic TMJ (Jaw Pain)

Is Your Phone Giving You a Literal Pain in the Neck? There is no denying that technology has transformed the way we live, but we are spending more and more time glued to our mobile devices. Australians spend 10 hours and 24 minutes on average engaging with their mobile devices every day.1 Within five minutes of waking up in the morning 35% of us check our phones, and 70% use phones during mealtimes with family and friends.2 This excessive reliance on digital devices is taking a toll on our bodies. Looking down hunched over mobile devices puts excessive strain on the neck which can cause neck pain. This is a very common complaint – in fact, the chance that you will have neck pain at some point in your lifetime is nearly 50% More and more Australians are suffering from ‘Text Neck’ – this refers to neck pain and damage from looking down at mobile devices for prolonged periods. Staring down at your phone can put immense pressure on your neck and spine. There is no need to shun all technology. Changing a few habits can make a big difference in improving your spinal health and overall well-being. Here are some tips to help avoid text neck and other spinal health issues resulting from poor posture and excessive use of mobile devices: Change the way you hold your phone – bring the screen to eye level so your head is not slouched forward. This way you don’t have to be in a forward-head posture for long periods of time. Take regular breaks from mobile devices. For example, don’t check your phone while commuting.Get social with family or friends. Have a ‘no phone policy’ during dinner. You’ll enjoy your meal even more without the distraction! Can Health Wise Chiropractic Help? Stretching can help alleviate neck pain and discomfort caused by text neck. Depending on your circumstances, your chiropractor may suggest a variety of techniques to help improve your range of motion and function and will develop a program of care that may combine more than one type of treatment, depending on your needs. In addition to chiropractic adjustments, a care plan may include mobilisation, massage, rehabilitative exercise, as well as dietary and lifestyle advice. [1] ‘Australian consumers spending more than 10 hours of every day on their digital devices’, 2016, Ernst & Young, www.ey.com [2] Mobile Consumer Survey 2017: The Australian Cut, Deloitte, https://www2.deloitte.com/au/mobile-consumer-survey We have been helping our community for over 10+ years with their muscle and spinal problems. Please call Health Wise Chiropractic at 03 9467 7889 or book online to see if one of our Chiropractors in Sunbury or Melton/Strathtulloh could do the same for you! OR Chiropractic has moved online. We offer our online programs -STAND CORRECTED- To help you through the day. They contain health advice for your conditions, nutritional advice, and exercises for you to do at home or at the workplace to help you achieve your health goals. We understand that coming to the Chiropractic clinic may be costly and time-consuming. This way if you can't make it into the chiropractic office, you can do any of our 20+ online health programs at your leisure. Enjoy and we hope they spark a little bit of joy and help you achieve your health goals. Each program contains - Information about the conditions - things to do and things to avoid - nutrition advice - all the stretches that are needed to help The following conditions are now available for online sessions migraine cervicogenic headaches cervical facet neck pain tension headaches cervical radiculopathy (pins and needles in the arm originating from the neck) shoulder impingement relief thoracic outlet syndrome frozen shoulder rotator cuff chronic lumbar (Low Back) disc pain acute Lumbar(low back) disc pain Lumbar facet pain sciatica and piriformis syndrome meniscus (knee pain) Plantar fasciitis (Foot Pain) Shin Splints Tennis Elbow/Golfers elbow Carpal tunnel Syndrome Upper Crossed Syndrome( Poor Posture) Lower Crossed Syndrome ( Poor Posture) Dizziness-Vertigo Arthritis Welcome To Chiropractic TMJ (Jaw Pain)

The Role of Telomeres in Extending Lifespan: Exploring the Latest Research. Want to live longer? It's all about the Telomeres! Not moving much at work? a study has found that going from a sedentary lifestyle to walking 20-30 minutes per day can cut pre-mature death by up to 30% Just 25 minutes of brisk walking a day can add as much as seven years to your life. Now you might be asking, but Dr Julian... how? Well, it's all about the telomeres. Exercise lengthens your tellers with structures at the end of your chromosomes that regulate cellular paging. If your telomeres get shorter, your risk of premature death increases. Cause I'm HAPPY! And so can you with exercise:) A 2018 study reviewed over 500 000 people from a wide range of ages and from different ethnic and socioeconomic groups. It found that there was a strong link between exercise to being happier. Too hard pile? I challenge you as the study found that as little as 10 minutes a week was linked to being happier.  Of course, those that worked out 30 minutes a day showed the greatest benefit. The exercise involved aerobic exercise and stretching/balancing exercises. Another study of over a million men and women found that those who have the lowest level of fitness had a 76% increase in the likelihood that they would be diagnosed with depression. Another 2018 study found that people who did weight training had fewer symptoms of depression. The frequency and the amount of weight training did not matter. We have been helping our community for over 10+ years with their muscle and spinal problems. Please call Health Wise Chiropractic at 03 9467 7889 or book online to see if one of our Chiropractors in Sunbury or Melton/Strathtulloh could do the same for you! OR Chiropractic has moved online. We offer our online programs -STAND CORRECTED- To help you through the day. They contain health advice for your conditions, nutritional advice, and exercises for you to do at home or at the workplace to help you achieve your health goals. We understand that coming to the Chiropractic clinic may be costly and time-consuming. This way if you can't make it into the chiropractic office, you can do any of our 20+ online health programs at your leisure. Enjoy and we hope they spark a little bit of joy and help you achieve your health goals. Each program contains - Information about the conditions - things to do and things to avoid - nutrition advice - all the stretches that are needed to help The following conditions are now available for online sessions migraine cervicogenic headaches cervical facet neck pain tension headaches cervical radiculopathy (pins and needles in the arm originating from the neck) shoulder impingement relief thoracic outlet syndrome frozen shoulder rotator cuff chronic lumbar (Low Back) disc pain acute Lumbar(low back) disc pain Lumbar facet pain sciatica and piriformis syndrome meniscus (knee pain) Plantar fasciitis (Foot Pain) Shin Splints Tennis Elbow/Golfers elbow Carpal tunnel Syndrome Upper Crossed Syndrome( Poor Posture) Lower Crossed Syndrome ( Poor Posture) Dizziness-Vertigo Arthritis Welcome To Chiropractic TMJ (Jaw Pain)

How to Determine the Ideal Calorie Intake for Your Body? Not too much fat How many calories should I have? 1600- 2400 for women. Why the range? The more sedentary, the less calories recommended.  2000- 3000 for men. If you are a woman, it would be recommended that you eat 18-27 grams of fat per day if you are a man, it would be recommended that you eat 22-33 grams of fat per day Try to minimise the bad fats, trans fats are the worst followed by saturated fats Just a spoonful of sugar... less is best when it comes to sugar. Sugar we know through research has inflammatory properties and helps increase insulin release For woman, you need 25 grams or less  For men, you need 38 grams or less a day how do you know if sugars are in products? look for the -ose suffix like sucrose. how much sugar is in a gram? A helpful hint is a teaspoon of sugar is equal to 4 grams. Reference Undo It! Ornish, Dean.2019.: Random House Publishing Group. We have been helping our community for over 10+ years with their muscle and spinal problems. Please call Health Wise Chiropractic at 03 9467 7889 or book online to see if one of our Chiropractors in Sunbury or Melton/Strathtulloh could do the same for you! OR Chiropractic has moved online. We offer our online programs -STAND CORRECTED- To help you through the day. They contain health advice for your conditions, nutritional advice, and exercises for you to do at home or at the workplace to help you achieve your health goals. We understand that coming to the Chiropractic clinic may be costly and time-consuming. This way if you can't make it into the chiropractic office, you can do any of our 20+ online health programs at your leisure. Enjoy and we hope they spark a little bit of joy and help you achieve your health goals. Each program contains - Information about the conditions - things to do and things to avoid - nutrition advice - all the stretches that are needed to help The following conditions are now available for online sessions migraine cervicogenic headaches cervical facet neck pain tension headaches cervical radiculopathy (pins and needles in the arm originating from the neck) shoulder impingement relief thoracic outlet syndrome frozen shoulder rotator cuff chronic lumbar (Low Back) disc pain acute Lumbar(low back) disc pain Lumbar facet pain sciatica and piriformis syndrome meniscus (knee pain) Plantar fasciitis (Foot Pain) Shin Splints Tennis Elbow/Golfers elbow Carpal tunnel Syndrome Upper Crossed Syndrome( Poor Posture) Lower Crossed Syndrome ( Poor Posture) Dizziness-Vertigo Arthritis Welcome To Chiropractic TMJ (Jaw Pain)

The Binge Watcher's Dilemma: Is Your Couch Causing Your Back Pain? There is no denying that we live an increasingly sedentary lifestyle, spending hours each day sitting at desks or curled up on couches watching TV. The average Australians spend 2 hours and 25 minutes a day watching television. That’s a long time in one position and it can be hazardous to your health. Most of the time, when people watch TV, they are either slouching or lying in ways that put a strain on their shoulders, back, or hips. Unwinding in front of the television shouldn’t feel like work but it also shouldn’t leave you feeling miserable the next day (which can happen if your body is not properly aligned). Here are some things you can do to keep your spine happy while watching television: Pay attention to your posture – sitting up straight may not feel comfortable at first but over time you’ll be able to maintain good posture as a habit. Keep your shoulders and back relaxed, and avoid tilting your head forward, backward, or sideways. Take a break – a great way to remember to move is by getting off the couch and walking around during commercial breaks. Reduce sitting time – you can make television time productive by doing household chores such as ironing or folding clothes while watching your favourite series. Chiro Can Help [1] Digital in 2017:ANZ and Pacific, 2017, We are Social & Hootsuite [2] Globe G et al, 2015, Clinical Practice Guideline: Chiropractic Care for Low Back Pain We have been helping our community for over 10+ years with their muscle and spinal problems. Please call Health Wise Chiropractic at 03 9467 7889 or book online to see if one of our Chiropractors in Sunbury or Melton/Strathtulloh could do the same for you! OR Chiropractic has moved online. We offer our online programs -STAND CORRECTED- To help you through the day. They contain health advice for your conditions, nutritional advice, and exercises for you to do at home or at the workplace to help you achieve your health goals. We understand that coming to the Chiropractic clinic may be costly and time-consuming. This way if you can't make it into the chiropractic office, you can do any of our 20+ online health programs at your leisure. Enjoy and we hope they spark a little bit of joy and help you achieve your health goals. Each program contains - Information about the conditions - things to do and things to avoid - nutrition advice - all the stretches that are needed to help The following conditions are now available for online sessions migraine cervicogenic headaches cervical facet neck pain tension headaches cervical radiculopathy (pins and needles in the arm originating from the neck) shoulder impingement relief thoracic outlet syndrome frozen shoulder rotator cuff chronic lumbar (Low Back) disc pain acute Lumbar(low back) disc pain Lumbar facet pain sciatica and piriformis syndrome meniscus (knee pain) Plantar fasciitis (Foot Pain) Shin Splints Tennis Elbow/Golfers elbow Carpal tunnel Syndrome Upper Crossed Syndrome( Poor Posture) Lower Crossed Syndrome ( Poor Posture) Dizziness-Vertigo Arthritis Welcome To Chiropractic TMJ (Jaw Pain)

The Importance of Getting Enough Sleep: How Much Do You Really Need? As you know, we recommend our healthy choice mattresses in our clinic, as we recognise sleep as essential for normal daily functions But, are you the 1 in 3 adults that are NOT getting enough sleep? The Centre for disease control and Prevention recommends between 7 and 9 hours of sleep a night. What are signs that you might not be getting enough sleep? 1- You are distracted. This is because the brain is looking for distractions to keep you awake. 2- You're anxious. Studies have found people can be 30% more anxious when they are sleep deprived. 3- You're angrier. A 2018 study found that people were more likely to get angry and lose their temper over minor disturbances 4- You're less patient with workmates. a 2017 study found that the pre-frontal cortex is affected by sleep deprivation and leads to a loss of self-control 5- You take bigger risks. This can include driving and gambling according to research We have been helping our community for over 10+ years with their muscle and spinal problems. Please call Health Wise Chiropractic at 03 9467 7889 or book online to see if one of our Chiropractors in Sunbury or Melton/Strathtulloh could do the same for you! OR Chiropractic has moved online. We offer our online programs -STAND CORRECTED- To help you through the day. They contain health advice for your conditions, nutritional advice, and exercises for you to do at home or at the workplace to help you achieve your health goals. We understand that coming to the Chiropractic clinic may be costly and time-consuming. This way if you can't make it into the chiropractic office, you can do any of our 20+ online health programs at your leisure. Enjoy and we hope they spark a little bit of joy and help you achieve your health goals. Each program contains - Information about the conditions - things to do and things to avoid - nutrition advice - all the stretches that are needed to help The following conditions are now available for online sessions migraine cervicogenic headaches cervical facet neck pain tension headaches cervical radiculopathy (pins and needles in the arm originating from the neck) shoulder impingement relief thoracic outlet syndrome frozen shoulder rotator cuff chronic lumbar (Low Back) disc pain acute Lumbar(low back) disc pain Lumbar facet pain sciatica and piriformis syndrome meniscus (knee pain) Plantar fasciitis (Foot Pain) Shin Splints Tennis Elbow/Golfers elbow Carpal tunnel Syndrome Upper Crossed Syndrome( Poor Posture) Lower Crossed Syndrome ( Poor Posture) Dizziness-Vertigo Arthritis Welcome To Chiropractic TMJ (Jaw Pain)

Craving Control: 10 Essential Tips to Curb Your Appetite and Stay on Track Now we all know Dr Julian loves to eat, but it's also important to eat in moderation and not overindulge. Here are 10 tips to help stop food cravings. 1. Drink water. It may take a couple of minutes, but it can help with the intensity of the craving. 2. Play games. My favourite option considering how much Pokemon Go and Clash Royale I play. A recent study found playing games for 3 minutes can help with cravings. 3. Drink Coffee. Recent research found that it can help with acute energy intake. Decaffeinated coffee might also help suppress appetite even more 4. Brush your teeth. This is more of a trick idea as once you brush your teeth after a meal it can trick the brain into thinking the meal is over. 5 . Eat more protein. This can reduce cravings, limit the desire to eat at night, and keeps you full longer. 6. Workout. Doing a light walk can help limit cravings 7. Plan your meals. Keep snacking throughout the day and avoid getting too hungry between meals 8. Sleep. Lack of sleep can affect your appetite and increase cravings. 9. Meditation. Research has found mini meditations prior to eating can limit the need to binge eat. 10. Think about the long-term consequences. If you want to achieve a better body by summer, start thinking about that and it can help the cravings. We have been helping our community for over 10+ years with their muscle and spinal problems. Please call Health Wise Chiropractic at 03 9467 7889 or book online to see if one of our Chiropractors in Sunbury or Melton/Strathtulloh could do the same for you! OR Chiropractic has moved online. We offer our online programs -STAND CORRECTED- To help you through the day. They contain health advice for your conditions, nutritional advice, and exercises for you to do at home or at the workplace to help you achieve your health goals. We understand that coming to the Chiropractic clinic may be costly and time-consuming. This way if you can't make it into the chiropractic office, you can do any of our 20+ online health programs at your leisure. Enjoy and we hope they spark a little bit of joy and help you achieve your health goals. Each program contains - Information about the conditions - things to do and things to avoid - nutrition advice - all the stretches that are needed to help The following conditions are now available for online sessions migraine cervicogenic headaches cervical facet neck pain tension headaches cervical radiculopathy (pins and needles in the arm originating from the neck) shoulder impingement relief thoracic outlet syndrome frozen shoulder rotator cuff chronic lumbar (Low Back) disc pain acute Lumbar(low back) disc pain Lumbar facet pain sciatica and piriformis syndrome meniscus (knee pain) Plantar fasciitis (Foot Pain) Shin Splints Tennis Elbow/Golfers elbow Carpal tunnel Syndrome Upper Crossed Syndrome( Poor Posture) Lower Crossed Syndrome ( Poor Posture) Dizziness-Vertigo Arthritis Welcome To Chiropractic TMJ (Jaw Pain) References Jessica Skorka-Brown, Jackie Andrade, Ben Whalley, Jon May. Playing Tetris decreases drug and other cravings in real world settings. Addictive Behaviors, 2015; 51: 165 DOI: 10.1016/j.addbeh.2015.07.020 Nutr J. 2014 Aug 6;13:80. doi: 10.1186/1475-2891-13-80. A randomized crossover, pilot study examining the effects of a normal protein vs. high protein breakfast on food cravings and reward signals in overweight/obese "breakfast skipping", late-adolescent girls. Hoertel HA, Will MJ, Leidy HJ1. J Am Coll Nutr. 2012 Jun;31(3):160-6. Coffee, hunger, and peptide YY. Greenberg JA1, Geliebter A. Obesity (Silver Spring). 2011 Apr;19(4):818-24. doi: 10.1038/oby.2010.203. Epub 2010 Sep 16. The effects of consuming frequent, higher protein meals on appetite and satiety during weight loss in overweight/obese men. Leidy HJ1, Tang M, Armstrong CL, Martin CB, Campbell WW.