Blog

What is stress?

March 8, 2017 by Kaushal Bhuta

Without stress in our lives, the world would be very boring. Stress is a response that is meant to elevate the heart rate, give us a heightened sense of awareness and promote what is known as a fight-or-flight response in response to a perception of a threat or threatening situation. This response is necessary for our survival. Without challenges, we would probably sink into laziness and complacency. The abnormal part of stress occurs when it is continuous and unrelenting. The issues tend to arise when we perceive every situation as a potential threat. This is known as chronic stress and leads to a whole range of effects on our bodies. In particular, we deal with the muscle, joint and nervous systems of the body. Chronic stress taxes the nervous system and depletes it. Muscles tighten with very little provocation and breathing gets shallow and fast. All of this tends to lead to a great deal of symptoms that we see in the clinic.

This clinic provides several solutions to the problem and our therapists endeavor to act like a circuit breaker so that we can reset particular levels of perception and reset expectations so that stress can be managed better. The
combination of therapies that we have at our clinic including massage, acupuncture, exercise and manipulation, all serve to reduce the effects of stress and make it easier for someone to recognize how stress is affecting their bodies. We also have a range of relaxation classes and meditation classes that are designed to heighten our ability to manage our stress better.

Part II of this series in the next newsletter will deal in more detail with precisely how these therapies help modulate the stress response, however, should you have any more questions, please feel free to ask one of our practitioners or ask someone at the front desk about how approaches at our clinic can help with managing your stress levels.

Strengthening you to the core

March 8, 2015 by Kaushal Bhuta

The core stabilising muscles have been the topic of much research and debate over the last decade. In short, there are two muscular systems at work to support your back. The first of these is “phasic”, and these muscle turn on and off. Muscles such as your biceps or the general muscles we use for movement are examples of the use of phasic muscles.

The second system is the core stabilising system. These are also known as postural muscles. Instead of turning on and off, they should be constantly turned “on”, supporting the joints and stopping them from moving to far and becoming injured. These muscles get turned off with injury to disks and joints. As a result joints can move to far and continuously be reinjured and this is often the case in chronic or long standing back pain.

Even in shorter cases, the core stabilisers need to be retrained so that they are functioning to support your spine. Kaushal Bhuta at Necks Backs Sports spent many years researching the blood supply to these important core muscles as part of his masters thesis. Hence in addition to the treatment listed above, exercises and your adherence to both the treatment and exercise program is an essential part of therapy here at Necks Backs Sports.

Relaxation, Stress Reduction and Meditation Classes

March 8, 2015 by Kaushal Bhuta

Why Should I learn to Relax, Reduce my Stress and Meditate?

Meditation gives you something that nothing else can: It introduces you to yourself on all levels; the physical, the mental and intellectual and the spiritual. The classes will have a focus on these practices as they impact your health and well being.

Meditation will bring you:

* Peace of mind, calmness, and a sense of well being

* Better relationships, better health, and a better life.

* Personal, philosophical, and spiritual insights

* The direct experience of your eternal centre of being

Relaxation, Stress Reduction and Meditation classes will be held at Necks Backs Sports, under the guidance of Kaushal Bhuta. In addition to being a registered health care practitioner for twenty years, Kaushal has been a meditator for twenty five years.

Classes will involve a combination of relaxation, breathing, visualisation and affirmation at the physical, mental, intellectual and spiritual levels of the personality.

If you would like to take part in these classes or would like further information please speak with reception staff.

When are the classes held?

The classes will run for 5 weeks. They are held on Tuesday evenings at 8.00pm and go for approximately 1 hour. They take place at Necks Backs Sports at 8 Carrington Rd., Castle Hill. Participants will get a manual (in pdf format), together with a range of recommended resources.

How much do the classes cost?

$150 – for the 5 week block. Please note all monies are donated to a not for profit charity of Kaushal’s choice.

Our next class begins on:

Tuesday the 22nd of October, 2013.

We value your overall wellness and are committed to helping you do the same.

Healthy Heart

March 8, 2015 by Kaushal Bhuta

by Kaushal on February 10, 2014

After ongoing attention and controversy after the AHA and American College of Cardiology (ACC) released updated cholesterol guidelines in November, 2013. There is less focus on specific targets for cholesterol reduction, leading to more individually based and patient centered approaches gaining traction. It’s about time they focused on the patient and not the pharmaceutical industry as heart disease is due to lifestyle choices 80-90% of the time. Maintaining a healthy heart as well as general health is basic common sense! Maintain a heart healthy lifestyle with special regard to diet, exercise and other modifiable risk factors.

Monitor Your Diet

Research has shown that a diet high in fruits and vegetables, whole grains, legumes, nuts and olive oil, consistent with the Mediterranean diet, can decrease the incidence of heart disease by 30%, whereas diets high in saturated fats, simple sugars and processed foods can increase the risk of heart disease by 30%. Paying attention to your diet on a daily basis is one of the cornerstones of keeping your heart healthy.

Exercise Daily

My mantra is; exercise is the best medication (keep and eye out for my upcoming article “50 reasons to exercise”). Beyond benefits for your heart, there is also evidence that it helps to ease the pain of arthritis, improves mood and combat depression, improves vitality, decreases the incidence of stroke, prevents obesity, diabetes and osteoporosis. The Australian Government Department of Health recommends 30-60 minutes per day of cardiovascular exercise (to maintain health not lose weight). If there is one way to jumpstart your heart’s health, it is by getting your heart rate up, consistently. It will not only add years to your life, but improve the quality.

Manage Your Stress

As we all realize, stress is a daily part of our lives and we unfortunately can’t escape it. However, the process of learning how to manage it effectively is a large part of being heart healthy. Stress takes a toll on the heart, increasing hormones throughout the body, associated with the ‘flight or fight syndrome’, leading to an increase in heart rate and blood pressure. It can also increase the stress hormones, such as cortisol, which causes inflammation, all leading to heart disease.

Master The Art Of Well-Being

The mind is a powerful tool. Adjusting your attitude to be more optimistic then pessimistic can change your physiologic composition. Being self-nurturing and engaging in activities that nourish you helps decrease stress and allows you to feel more in control. Positive emotional states, such as optimism, reduce the risk of experiencing a first heart attack by 50%. Laughter improves immune function, lowers blood pressure, enhances mood and decreases stress and depression.

Talk To Your Family

Although heart disease is due to lifestyle choices 80-90% of the time, a significant family history is critical to know. If you had a mother with heart disease less than 65 years old, or a father with heart disease less than 55 years old, early diagnosis and prevention is key.

Know Your Numbers

It is essential to empower yourself with knowledge. Getting your blood pressure, cholesterol panel, hemoglobin A1C (sugars) and inflammatory markers checked give you the information you need to help you know your risk. Ask Questions like why? Maybe it is something you can control and fix without the use of medications.

Learn The Warning Signs

Shortness of breath, jaw, shoulder and/or back pain, nausea, vomiting, sleep disturbances, activities that are the normal for you suddenly become difficult or a cold sweat. If you experience the warning signs of heart attack for 10 minutes, if they are severe or get progressively worse, call Triple Zero (000) immediately and ask for an ambulance. The one thing all heart attacks have in common is that the sooner you receive treatment, the less damage will be done.

How massage can help

March 8, 2015 by Kaushal Bhuta

Your regular massage can help you to disconnect from your busy life. It will allow you to spend at least an hour completely focused on your own comfort, being more aware of your body, and teaching yourself how be in a relaxed state. Massage will relieve tension you hold in your body due to stress, lack of sleep, or repetitive duties. It can reduce headaches and chronic pain, increase circulation to vital organs and promote the production of endorphins and serotonin

How to Avoid the Back to School Back Pack Pain

March 8, 2015 by Kaushal Bhuta

by Kaushal on February 9, 2012

To avoid the back to school backache, the CAA recommends:

Backpacks should ideally be no heavier than 10 per cent of a student’s weight when packed.
Make sure the backpack is sturdy and appropriately sized – no wider than the student’s chest.
Choose a backpack with broad, padded shoulder straps.
Use both shoulder straps – never sling the pack over one shoulder.
Use waist straps attached – they are there for a good reason.
Don’t wear the backpack any lower than the hollow of the lower back.
Don’t overload the backpack – use school lockers and plan homework well in advance.
Place all heavy items at the base of the pack, close to the spine, for a better distribution of the weight.

“Going back to school should not mean putting your back out,” Dr. Billy Chow said. “What these results show is that while nearly all schoolchildren have bad posture while carrying backpacks, there is a lack of knowledge about how to identify what is bad posture, and therefore how to improve it.

“By raising awareness among parents, teachers and the public about the importance of good posture for schoolchildren, we can help reduce the cases of spinal injuries we see now and in the future.”

Visit www.whatsyourposture.com.au for more information and a simple tool that can help people check their family and friends’ postures. Any other questions feel free to visit us or give us a call on 9659 2666.

* Source: CAA Media Release Feb 2012