June 2015

feeling sad

FEELING SAD? WORK OUT!!!

Ever wondered about the magic of exercise? Ever wondered why you feeeeel soooo good after a nice session? EUREKA! You have found the solution to the problem right here on Physiooncall.net. We present to you the different factors that are responsible for exercise induced euphoria…

ENDORPHINS
Endorphins are released in the brain whenever you engage in moderate to vigourous exercise. When endorphins lock to special receptors they block transmission of pain signals and also produce a euphoric feeling. They are released in response to pain and stress and help to alleviate anxiety and depression.
Ever heard of the euphoric runners high? It is as a result of endorphins after a VIGOROUS run. Similar to morphine endorphins act as a analgesic and sedative, diminishing our perception of pain.

endorphin_group_pic_bANTIBODIES
Exercise leads to increased production of antibodies which are a special type of protein produced by the immune system. Increased antibodies help your body fight off viruses and keep you healthy in the long run.

INCREASED OVERALL MOOD
If you ever go for a run after a stressful day, chances are you felt better afterward. The link between exercise and mood is pretty strong, usually within five minutes after moderate exercise you get a mood enhancement effect.
A study with over 190 students showed that not only does exercise give students more “pleasure – activated” feelings but they also felt less “unpleasant – deactivated” feelings. Students who did 15 minutes or more of vigourous exercise were in overall better moods than students that did not.

BOOSTED SELF – ESTEEM
Self esteem plays an important role in your day to day feelings. Thats why something as simple as setting fitness goals for yourself and acheiving them can help you boost self-esteem. Ever wondered whya stallion / horse is so gracious and strong…?The answer is because they run. Maybe one of these days we will highlight why you have never seen a fat horse.

HELP CONTROL ADDICTION
The brain releases dopamine,the reward chemical in response to any form of pleasure, be it exercise, sex, drugs, alcohol or food. Unfortunately some people become addicted to dapamine and dependent on the substance that produce it, like drug or alcohol (and more rarely, food and sex ). On the bright side exercise can help in addiction recovery. Vigorous exercise can also effectively distract drug or alcohol addicts making them de-priortize cravings (at – least in the short term.)

So get in that sweat pant and top, kick in some exercise and be happy….!!!

got heaches

Got Headaches? Call a Physio!

Many people are under the impression that there is very little that you can do the help symptoms if you suffer with headaches. Happily, this is not the case.  headache

Usually the origin of a headache is myo-fascial (meaning muscles and connective tissue) and as such treating the myo-fascial structures and ensuring normal mechanical functioning of the neck joints can produce fantastic results.

Over the years we have seen countless patients that seek treatment for neck pain, but not their headaches and are amazed when they realise that once their neck pain has been fixed the headaches settle also.

If you suffer from headaches, why not think about having treatment to address the underlying problem instead of taking pain killers to cover it up. We would be delighted to help.

right dose excercise

What Is The RIGHT Dosage For Exercise?

Exercise has had a Goldilocks problem, with experts debating just how much exercise is too little, too much or just the right amount to improve health and longevity.

Two new large-scale studies provide some clarity, suggesting that the ideal dose of exercise for a long life is a bit more than many of us currently believe we should get, but less than many of us might expect. The studies also found that prolonged or intense exercise is unlikely to be harmful and could add years to people’s lives.
exercise-stretch
No one doubts, of course, that any amount of exercise is better than none. Like medicine, exercise is known to reduce risks for many diseases and premature death.

But unlike medicine, exercise does not come with dosing instructions. The current broad guidelines from governmental and health organisations call for 150 minutes of moderate exercise a week to build and maintain health and fitness.“But whether that amount of exercise represents the least amount that someone should do — the minimum recommended dose — or the ideal amount has not been certain.

Scientists also have not known whether there is a safe upper limit on exercise, beyond which its effects become potentially dangerous; and whether some intensities of exercise are more effective than others at prolonging lives.

So the new studies, both of which were published last week in JAMA Internal Medicine, helpfully tackle those questions.

In the broader of the two studies, researchers with the National Cancer Institute, Harvard University and other institutions gathered and pooled data about people’s exercise habits from six large, continuing health surveys, winding up with information about more than 661,000 adults, most of them middle-aged.

Using this data, the researchers stratified the adults by their weekly exercise time, from those who did not exercise at all to those who worked out for 10 times the current recommendations or more (meaning that they exercised moderately for 25 hours a week or more).

Then they compared 14 years’ worth of death records for the group. They found that, unsurprisingly, the people who did not exercise at all were at the highest risk of early death.

But those who exercised a little, not meeting the recommendations but doing something, lowered their risk of premature death by 20 percent.

Those who met the guidelines precisely, completing 150 minutes a week of moderate exercise, had greater longevity benefits and 31 per cent less risk of dying during the 14-year period compared with those who never exercised.

The sweet spot for exercise benefits, however, came among those who tripled the recommended level of exercise, working out moderately, mostly by walking, for 450 minutes a week, or a little more than an hour a day. Those people were 39 per cent less likely to die prematurely than people who never exercised.

At that point, the benefits plateaued, the researchers found, but they never significantly declined. Those few individuals engaging in 10 times or more the recommended exercise dose gained about the same reduction in mortality risk as people who simply met the guidelines.

They did not gain significantly more health bang for all of those additional hours spent sweating. But they also did not increase their risk of dying young.

The other new study of exercise and mortality reached a somewhat similar conclusion about intensity. While a few recent studies have intimated that frequent, strenuous exercise might contribute to early mortality, the new study found the reverse.

Australian researchers closely examined health survey data for more than 200,000 Australian adults, determining how much time each person spent exercising and how much of that exercise qualified as vigorous, such as running instead of walking, or playing competitive singles tennis versus a sociable doubles game.

Then, as with the other study, they checked death statistics. And as in the other study, they found that meeting the exercise guidelines substantially reduced the risk of early death, even if someone’s exercise was moderate, such as walking.

But if someone engaged in even occasional vigorous exercise, he or she gained a small but not unimportant additional reduction in mortality. Those who spent up to 30 per cent of their weekly exercise time in vigorous activities were nine per cent less likely to die prematurely than people who exercised for the same amount of time but always moderately.

Those who spent more than 30 per cent of their exercise time in strenuous activities gained an extra 13 per cent reduction in early mortality, compared with people who never broke much of a sweat. The researchers did not note any increase in mortality, even among those few people completing the largest amounts of intense exercise.

Of course, these studies relied on people’s shaky recall of exercise habits and were not randomized experiments, so they can’t prove that any exercise dose caused changes in mortality risk, only that exercise and death risks were associated.

Still, the associations were strong and consistent and the takeaway message seems straightforward, according to the researchers.

Anyone who is physically capable of activity should try to “reach at least 150 minutes of physical activity a week and have around 20 to 30 minutes of that be vigorous activity,” said Klaus Gebel, a senior research fellow at James Cook University in Cairns, Australia, who led the second study. And a larger dose, for those who are so inclined, does not seem to be unsafe, he said.

New York Times Service

whho is physio

WHAT IS PHYSIOTHERAPY? WHO IS A PHYSIOTHERAPIST?

Physical therapy or physiotherapy
This is a branch of rehabilitative medicine aimed at helping patients maintain, recover or improve their physical abilities.
Physical therapists or physiotherapists They work with patients whose movements may be undermined by aging, disease, environmental factors, or sporting hazards.
Physical therapy also means the treatment of any pain, disease, or injury by physical means.
A physical therapist seeks to identify and maximize quality of life and movement potential through prevention, intervention (treatment), promotion, habilitation, and rehabilitation.
Habilitation means making somebody fit or capable of doing something.
Rehabilitation means making somebody fit or capable of doing something they can no longer do properly or at all, but used to be able to – i.e. restoring an ability or abilities.
Promotion means the process of enabling people to increase control over and improve their health.
Physical therapy is a clinical health science Physical therapy is not alternative therapy. It is a clinical health science. Physical therapists study medical science subjects in medical school which includes anatomy, pharmacology, physiology and so much more in order to acquire the health education needed for prevention, diagnosis, treatment, rehabilitation, etc., of patients with physical problems.
The physical therapist works in hospitals, GP (general practice, primary care medicine) practices, privately and the community. In the vast majority of countries a physical therapist must be fully qualified and registered by law. In order to become registered the physical therapist must have graduated with a university degree in physical therapy or a health science university degree that included a physical therapy course.
A qualified physical therapist is an expert in the examination and treatment of people with cardiothoracic, musculoskeletal and neuromuscular diseases; focusing on conditions and problems that undermine patients’ abilities to move and function effectively.
To be continued……Medical Team
low back pain

What To Do When You Have Low Back Pain

Chronic low back pain is a common problem and can affect your work, family and recreational activities. While there is no specific cure for low back pain, there are some steps you can take now to start managing the symptoms coming from your back.

Stop slouching. One of the most common causes of low back pain is poor sitting posture. The strain on the back while sitting in a slouched position can cause excessive pressure on the joints, muscles and discs, causing pain. Learn to sit with correct posture and maintain that posture at all times to help decrease or eliminate your low back pain. Also, be sure your work space is set up properly at home and at work.

Stop avoiding exercise. It may hurt to get started, but exercise is proven to be beneficial for most low back pain. It helps keep your core muscles strong, provides increased circulation to your joints and discs, and it gives you a sense of well-being. Plus, being a couch potato can really put your low back in a poor posture.q

Stop searching for a miracle cure. We’ve all seen the advertisements that promise a miracle cure for low back pain. Hanging by your feet on an inversion table, rubbing healing balms on your back or spending money on fancy computerised traction devices all sound effective, but the evidence indicates that many of these miracle cures are not beneficial.

Also,remember/note that low back pain is not pile (jedi jedi) neither is it primarily due to the sugar in your system. It is either a non mechanical or mechanical dysfunction that requires adequate medical attention. Do not spoil your liver by ingesting too many drugs and cconcoctions.

Stop focusing on a specific diagnosis. Up to 85 per cent of low back pain can be classified as “non-specific.” This means that the origin of your pain cannot be localised to one specific structure or problem. While common diagnostic tests for low back pain can show the bones, discs and joints with great detail, no test can tell the exact cause of your pain with 100 per cent accuracy.

Stop lifting heavy things. One of the top causes of low back pain is frequent heavy lifting. If your job requires that you lift heavy items, ask your employer if special equipment (or an extra set of hands) is available to help ease the load on your lower back.

Do you experience a low back pain or any symptom whatsoever in your back? If so, call Physiooncall today for FREE PHONE/EMAIL CONSULTATION. Our Physiotherapists will be on ground to answer all your questions.

Call on us 08099997799/08090647332 or mail us at [email protected]

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