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Often people intend to make changes to improve their health, but sometimes we may struggle to make the change happen Changing behaviour may not always be easy but understanding the process of change may help get you through it
The long-term success of change may depend on your readiness for change The process of behaviour change can be separated in 5 distinct stages or 7 different elements

Take a moment to assess your own readiness for change Read the Stages of Change below and identify which stage relates to your current situation

Stages of Change (Prochaska, 1997):
1 Pre-contemplation is the stage in which people are not intending to take action in the foreseeable future People may be in this stage because they are unaware of the consequences of their behaviour or because they were unsuccessful at previous attempts to change and feel they are unable to change

2 Contemplation is the stage in which people are intending to change in the foreseeable future People in this stage aware of the consequences of change, and can identify the benefits and costs of change This can leave contemplators stuck in this stage for longer periods of time They may not to be quite ready to make a change

3 Preparation is the stage in which people are intending to take action in the intermediate future, usually in the next month They have typically taken some significant action in the past year and also have a plan of action, such as talking to a health professional

4 Action is the stage in which people have made specific evident modification in their behaviour within the past 6 months The behaviour change is generally sufficient enough to reduce risk of disease

5 a) Maintenance is the stage in which people are working to prevent relapse, but they do not apply change processes as frequently as those in action They are increasingly more confident that they can continue their changes OR

b) Relapse is a form of regression to an earlier stage once some action steps have taken place OR

c) Termination is when people have virtually no temptation and complete self efficacy

What Stage of Change are you in?

Did you know that 61% of Australian adults aged over 18 are OVERWEIGHT OR OBESE! That's about 9 1 million people!
AND 25% of our Australian children aged 5 - 17 years are OVERWEIGHT OR OBESE! (Australian Bureau of Statistics, 2009)
These are alarming statistics!

There are serious metabolic consequences of carrying excess fat in the body, particularly around the abdominal area, that cause debilitating health problems These include: hypertension, high cholesterol, high blood fats, low HDL cholesterol (good cholesterol) impaired glucose tolerance, type 2 diabetes mellitus, osteoarthritis, sleep apnoea, fatty liver, coronary heart disease, fluid retention, infertility in women, and some cancers Not to mention social consequences And a Poorer Quality Of Life

Are you at risk of chronic disease?
Measuring your Body Mass Index and Waist Circumference are simple checks that can tell how much body fat you have and where it is located on your body Remember, excessive body fat has been associated with a greater risk of developing serious health conditions and chronic diseases such as diabetes, heart disease, high blood pressure, and some cancers

How do you measure up?
Waist circumference tells us where the body fat is located on the body Excessive body fat concentrated around the abdominal area has been associated with greater risk of developing serious health conditions and chronic diseases Get a measuring tape and measure up for waist circumference and check your risk

You are at slightly increased risk if your waist circumference is:
Women - Greater than 80 centimetres
Men - Greater than 94 centimetres

You are at greatly increased risk if your waist circumference is:
Women - Greater than 88 centimetres
Men - Greater than 104 centimetres

If your waist circumference is greater than the ranges above seek the advice of an Accredited Practising Dietitian to help you decrease your risk of developing poor health Screening for risk factors is important to help you prevent health problems Identifying the problem and increasing awareness is the first step
The next step is to take action and improve your health

What is your Body Mass Index?
Overweight and obesity are measured using the Body Mass Index (BMI) BMI is based on a person's weight and height, and serves as a guide to check for a person's risk of disease The BMI should be used as a guide as some people won't fit into the BMI categories such as muscular people, some ethnic groups, infants, children and adolescents Calculate your BMI using the formula below and check where your BMI sits using the reference

BMI = weight (kg) / height (in meters squared)

* BMI 18 5 or less = Underweight: People in this range may not be meeting their nutritional requirements and be at risk of malnutrition Maintaining a healthy weight is important to support normal body functioning Consult an Accredited Practising Dietitian to check your diet and nutrition needs, and help you maintain a healthier weight

* BMI 18 5 - 25 = Healthy weight: People in this range have been found to have less health problems and chronic diseases, so you are off to a good start with your health The quality of your diet can also affect your health One of the greatest impacts you can have on your health is to improve the quality of your diet You can get your diet assessed by an Accredited Practising Dietitian

* BMI 25 - 30 = Overweight: People in this range have been found to have a significantly increase risk of developing health problems and chronic diseases Reducing your weight by just a few kilograms can significantly reduce your risk of developing such health problems An Accredited Practising Dietitian can help you find ways to reduce your weight and keep it off

* BMI 30 and above = Obese: People in this range have been found to have a greatly increased risk of developing health problems and chronic diseases Reducing your weight by just a few kilograms can significantly reduce your risk of developing such health problems An Accredited Practising Dietitian can help you find set realistic and achievable weight loss goals, and support you to maintain a healthier weight for life

Achieving Behaviour Change:
Commonly people set vague goals which they continue to fail to achieve How many times have you heard someone or even yourself say 'I will start dieting at the start of the week' and never actually do?

The key to achieving the goals you aspire to achieve is to set clear and specific SMART goals!

What is a SMART goal?
Specific
Measurable
Action-focused
Realistic
Time-based

Example of a SMART goal: I will reduce my waist circumference by 8cm over the next 6 months, starting NOW I will take action and reduce my dinner portion by using a smaller plate I will take action and go for a walk tonight after dinner and will aim to do this twice per week on Tuesdays and Thursdays

Planning is an essential part of SMART goal setting and the place to begin Write-up the activities you need to carry out to achieve your SMART goal Get your self a diary or calendar and schedule in your exercise and meal planning Create an environment that enables you to achieve your health goals more simply

Set up your support network - Seek the advice of your Accredited Practising Dietitian or health professional for specific nutritional advice on how to lose weight safely and keep it off!

Ines Astudillo is an Accredited Practsing Dietitian in West Ryde, Sydney, NSW. Ines has a special interest in helping people achieve their weight goals in a realistic, achievable and sustainable manner. She is experienced in translating the nutritional science of kilojoules and fat grams into simple but meaningful changes in eating habits to help clients lose weight and keep it off. Ines also has an interest in the area of food allergies and intolerances, helping people to improve symptoms such as excessive bloating, diarrhoea, constipation and abdominal cramps. http://www.backdoctor.net.au http://www.rydeweightloss.com http://www.betternutrition.net.au]]> http://www.morefreeinformation.com/Art/22219/46/Are-you-ready-to-lose-weight.html http://www.morefreeinformation.com/Art/19072/46/The-Troubling-Truth-About-Being-Overweight-Poor-Health.html
Overweight and obesity is a wide reaching issue causing debilitating and costly health problems world wide 61% of Australian adults aged over 18 are OVERWEIGHT OR OBESE! That's about 9 1 million people! (Australian Bureau of Statistics, 2009)

That's more than 1 in 2 people with an increased risk of getting chronic diseases such as heart disease, high blood pressure, high cholesterol and diabetes This has increased significantly from 38% of adults were overweight or obese only 15 years ago

Facts:
o Men are more likely to be overweight or obese than women
o The proportion of the population who are obese is increasing at a faster rate than the proportion of the population who are overweight generally
o Overweight or obese men and women are increasingly likely to see themselves as having an acceptable weight People do not think they have a weight problem

25% of our Australian children aged 5 - 17 years are OVERWEIGHT OR OBESE!

'Studies have shown that once children become obese they are more likely to stay obese into adulthood and have an increased risk of developing both short and long-term health conditions, such as Type 2 diabetes and cardiovascular disease ' (ABS, 2009)

There are serious metabolic consequences of carrying excess fat in the body, particularly around the abdominal area, that cause debilitating health problems These include hypertension, high cholesterol, high blood fats, low HDL cholesterol (good cholesterol) impaired glucose tolerance, type 2 diabetes mellitus, osteoarthritis, sleep apnoea, fatty liver, coronary heart disease, fluid retention, infertility in women, and some cancers Not to mention social consequences And a Poorer Quality Of Life

Some chronic diseases are influenced by what we call 'modifiable factors' which means that there are things we can do to help prevent these diseases, one of which is maintaining a healthy weight

You can help prevent some chronic diseases by maintaining a healthy weight!

These chronic illnesses are a reality to many many Australians Living with these conditions can be an absolute miserable time Take a moment to consider the life of an overweight person with osteoarthritis We have cartilage protecting the bones in the joints and synovial fluid that acts as a lubricant to reduce friction Excess weight can cause contact and grinding of the cartilage surfaces, wearing and tearing protective cartilage and causing permanent damage and terrible pain, stiffness and swelling Imagine walking

To think that many of these chronic diseases are preventable You can take control of your health for a better quality life

Fat Facts: Adipocytes or fat cells, have various important roles in feedback mechanisms in the body For example, a more well know factor is leptin Leptin is a protein that is made by fat cells in response to how much fat tissue there is in the body Leptin has a role in the control of eating For example, when an individual loses weight, leptin levels become reduced indicating to the body that fat stores are inadequate This in turn will act to stimulate eating and predispose to weight regain For some people, the leptin function may be impair resulting is increased appetite However, this condition is uncommon

Fat cells also serve as a energy storage Problems arise when excess fat accumulates This occurs when long term excess food intake creates an energy imbalance, whereby the energy you take in exceeds the energy you are expending

Other factors produced by fat cells have negative effects and help explain the harmful effects of carrying excess fat in the body For example, Tumor necrosis factor alpha (TNFα) which causes systemic inflammation and insulin resistance Another factor, Resistin, also causes insulin resistance in other tissues and as a result elevated insulin levels Insulin resistance is not only linked to diabetes but also obesity because at high levels, insulin tells the body to store fat Other nasties include factors that cause your blood to thicken placing strain on the heart, increasing blood pressure and increasing the risk of thrombosis

Losing weight can feel like an impossible task Keeping it off can seem even harder The truth is, you can lose weight AND keep it off! Get the support of your health professional or Accredited Practising Dietitian, and achieve your weight goals

Prevent chronic disease, maintain a healthy weight!

Ines Astudillo is an Accredited Practsing Dietitian in West Ryde, Sydney, NSW. Ines has a special interest in helping people achieve their weight goals in a realistic, achievable and sustainable manner. She is experienced in translating the nutritional science of kilojoules and fat grams into simple but meaningful changes in eating habits to help clients lose weight and keep it off. http://www.backdoctor.net.au http://www.rydeweightloss.com http://www.betternutrition.net.au Ines also has an interest in the area of food allergies and intolerances, helping people to improve symptoms such as excessive bloating, diarrhoea, constipation and abdominal cramps.]]> http://www.morefreeinformation.com/Art/19072/46/The-Troubling-Truth-About-Being-Overweight-Poor-Health.html http://www.morefreeinformation.com/Art/18534/46/Most-Common-Reasons-for-Why-You-Are-Still-Overweight.html
1 Long term excess food intake - Long term excess food intake creates an energy imbalance, whereby the energy you take in exceeds the energy you are expending The body can generally tolerate mild fluctuations in food and energy intake However, greater fluctuations more often force your body to store the excess energy as fat If you are overweight, this is definitely happening to you It is likely that you are over-eating without know where the excess is coming from It is easy to overeat if you don't know how much food your body needs

2 Sedentary lifestyle and physical inactivity - We are in what is called an obesogenic environment We are surrounded by conditions that make us eat more and move less, leading to weight gain and poorer health We have convenience at the tips of our fingers: transport vehicles to help us get around; remote controls so we don't have to get up to change the TV channel; drive-through take away restaurants so we can simply stay in our cars whilst we purchase energy dense food; elevators so that we don't have to go up those stairs or having to sit all day at our office jobs with little time left for exercise Physical activity has endless benefits From improving cardiac fitness to improving your metabolism and digestive system Find ways to keep active! Remember the higher your activity level the higher your energy requirements

3 Ignoring satiety signals - A common problem is that we ignore our satiety signals This can happen for a number of reasons We live in a very social environment with eating and drinking infused into celebrations, business meetings, social gatherings and even religious rituals We have take-away and fast food with 'value' meals and options to up-size for a small 50 cents or one dollar We have eating out and fine dining that offer generous portion sizes and 3 course meals We have an evolving food industry with exquisite food creations, so tasty and generous that it leaves you with no choice but to eat it all How many times have you ended up feeling very very full? It can be very hard to say no! We do have temptation everywhere We do need to start listening to our satiety signals and stop eating when our body has had enough It can take 20 - 30 minutes for your brain to register that you are full Take your time to eat

4 Behavioural issues - You may be turning to food for reason other than hunger You maybe overeating or turning to junk food for emotional reasons, boredom or when you are feeling down Seek an Accredited Practising Dietitian and Psychologist for professional help

5 Starving yourself - This includes skipping meals and going for long periods in the day without food If nutritional intake does not sufficiently meet the requirements the body has to get its energy supply from body stores, such as muscle and fat The body responds to a lack of nutrient intake by conserving energy and minimizing protein loss and also maintains a supply of glucose to those tissues, specially the brain and the rest of the nervous system, which can not derive their energy from any other source In prolonged starvation, basal metabolic rate (BMR) falls by up to 30% partly due to the decrease in mass of the metabolically more active tissues such as the liver and gastrointestinal tract The body adjusts by deriving energy from fat stores ~95% and the other 5% comes from glucose derived from protein via a process called gluconeogenesis (glucose is made from protein) Gluconeogenesis steadily continues resulting in a loss of lean tissue (muscle) Loss of protein is associated with a decline in function and metabolic rate So this means you need less food But you're not necessarily eating less and so a greater gap is created so it is easier for you to put on weight

If you feel you have truly tried EVERYTHING to lose weight and your overweight is unexplained, we can help you investigate why you struggle to lose weight

Ines Astudillo is an Accredited Practsing Dietitian in West Ryde, Sydney, NSW. Ines has a special interest in helping people achieve their weight goals in a realistic, achievable and sustainable manner. She is experienced in translating the nutritional science of kilojoules and fat grams into simple but meaningful changes in eating habits to help clients lose weight and keep it off. http://www.backdoctor.net.au http://www.rydeweightloss.com http://www.betternutrition.net.au Ines also has an interest in the area of food allergies and intolerances, helping people to improve symptoms such as excessive bloating, diarrhoea, constipation and abdominal cramps.]]> http://www.morefreeinformation.com/Art/18534/46/Most-Common-Reasons-for-Why-You-Are-Still-Overweight.html http://www.morefreeinformation.com/Art/18108/46/Why-Fad-Diets-Magic-Pills-And-Starving-are-Not-Effective-Weight-Loss-Methods.html
Successful weight loss is not about a quick fix, going on a fad diet or taking a magic pill 'Fad' Diets are exactly that fashionable for a short period of time and are then replaced by another trendy diet until the next one comes along and so on They are usually extreme, make you change the way you eat dramatically, unsustainable and exclude some nutritious foods or even entire food groups Fad diets may place stress on the body and force rapid weight loss Many of the claims are untrue and misinformed

Diets that promise rapid weight loss often lead to weight being regained just as quickly and often more is put on Such diets can also be a health risk with many eliminating important nutritious foods Repeated weight loss and gain can be damaging to the body resulting in muscle loss, numerous stretch marks and loose skin

Whist you may lose some weight with some fad diets or pills, the changes are generally unsustainable and usually result in greater weight regain To truly address an overweight issue, it is important to identify the reasons for overweight and make realistic long lasting changes to prevent returning to the habits that lead to weight gain in the first place

Healthy weight loss is about learning about your body and finding your own balance You are an individual and taking a look at your reasons for being overweight is essential to finding your own solutions Successful weight loss is about learning how much you need and understanding what you are eating so that you can make informed decisions about what you eat Weight loss can be as simple as energy in = energy out! You may be shifting this balance without even realizing With the assistance of an Accredited Practising Dietitian, you can identify the aspects of your diet that are contributing to excess weight and you can start losing weight simply Often a small change makes a big difference,

Successful weight loss is about realistic and sustainable life-long changes to eating and exercise habits that are conducive to maintaining a
healthy weight Healthy weight loss is about step by step long lasting changes that are right for you It has taken you years to develop your eating habits, be fair on yourself and allow time for new changes

Healthy weight loss takes time The body is very good at protecting itself from drastic changes If you lose weight too quickly, your body will sense the drop in weight and send strong messages to restore the losses such as increasing appetite and reducing metabolic rate to conserve energy Be patient and consistent and you will be on your way to a healthier weight!

Remember, fad diets and magic pills do not help you identify the reasons for why you are overweight They do not help you understand the real causes of your overweight They attempt a quick fix Seek the help of an Accredited Practising Dietitian NOW and take steps to find a long term solution to your overweight problem

Ines Astudillo is an Accredited Practising Dietitian in West Ryde, Sydney, NSW. Ines has a special interest in helping people achieve their weight goals in a realistic, achievable and sustainable manner. She is experienced in translating the nutritional science of kilojoules and fat grams into simple but meaningful changes in eating habits to help clients lose weight and keep it off. http://www.backdoctor.net.au http://www.rydeweightloss.com http://www.betternutrition.net.au nes also has an interest in the area of food allergies and intolerances, helping people to improve symptoms such as excessive bloating, diarrhoea, constipation and abdominal cramps.]]> http://www.morefreeinformation.com/Art/18108/46/Why-Fad-Diets-Magic-Pills-And-Starving-are-Not-Effective-Weight-Loss-Methods.html http://www.morefreeinformation.com/Art/12026/46/Nerve-Pain.html
What does a pinched nerve feel like?

If you have a pinched nerve you may have pain shooting down the legs or arms This is the most common presentation of a pinched nerve but can also cause other sensations such as sharp shooting pain, pins and needles, numbness and a burning feeling to the arms and/or legs

A pinched nerve can cause pain and other sensations anywhere in the body It's all a matter of which nerve and what part of the nerve is pinched Common conditions caused by pinched nerves are protruding disc 'slipped disc', sciatica, tennis elbow and carpal tunnel A common site of a pinched nerve is the discs of the lower spine A protruding disc, 'slipped disc', puts pressure on the nerves exiting the spine It can cause pain, pins and needles down the legs because these nerves extend down to the toes, commonly referred to as sciatica

A pinched nerve is quite a literal translation when a nerve has direct pressure on it from other parts of the body These nerves are a highway for information travelling to and from the brain When a nerve gets pinched, it affects the transmission of these signals, causing sensation changes A simple analogy is a foot stepping on a garden hose The water does not flow, because of physical pressure, much like a pinched nerve

The symptomatic areas do not necessarily mean it is pinched in that area The pressure can arise from anywhere along that nerve I e , pressure on the neck can cause pain, tingling, numbness on the hand

Tight muscles, trauma, inflamed joints, misaligned joints, osteoarthritis, spinal discs can all cause pressure onto a nerve Once you remove the blockage, much of the symptoms will be resolved, but further treatment and rehabilitation will be needed to prevent re-occurrence

When a nerve becomes pinched, and left untreated, the long term damage can be significant Constant pressure will cause muscle wasting, imbalances during walking, and even permanent changes Nerves are a very slow healing structure Thus the need to treat nerves as soon as symptoms appear is essential for a quicker healing time

A low level pinched nerve can be painless and go undetected for a long time Every organ and cell in your body is in communication with your brain via your nerves This is how the body manages itself When you have a spine that is not in the correct alignment your nerves on either side will be affected This leads to abnormal organ function and if left long enough can cause disease or organ failure

Everybody has an inbuilt healing potential (innate intelligence) and this healing potential is guided and controlled by your nervous system Your body has the power and intelligence to heal itself If you cut your finger, providing you keep it clean, it will repair itself If you strain a muscle or ligament it will heal itself with time It is the same with sickness and disease Restoring the structure and alignment to your spine, results in the restoration of function to the nerves and the organs which they supply This is the underlying philosophy of chiropractic The power that made your body heals your body (innate intelligence) and by maintaining a healthy spine, the body stays healthy and heals itself

Doug Eldred is a Chiropractor in West Ryde, Sydney, NSW. He has a particular interest in helping people get their bodies back into balance, and consequently living a pain free and completely mobile, long, healthy life. http://www.backdoctor.net.au http://www.headachesnomore.com http://www.rydemassage.com Doug has a particular interest in helping people with headaches and neck pain, shoulder blade pain, low back pain, and fott, ankle, knee and spinal problems caused by foot dysfunction.]]> http://www.morefreeinformation.com/Art/12026/46/Nerve-Pain.html http://www.morefreeinformation.com/Art/12008/46/Headache-Help.html
Natural Migraine Relief Alternatives?


The most important thing to consider when talking about natural migraine relief alternatives is the lead up history What sets off the migraine spiral in you? What are your headache and migraine triggers? You need to consider foods, lifestyle and biochemical factors It is encouraged that you keep a headache/migraine diary When you have a bad episode, record what you have been doing in the days before and see if there is a common trigger to all the headache/migraine incidents

Common headache and migraine triggers are:
Food - Chocolate, yeast, cured meats containing nitrates, caffeine, nuts, pickled foods,
monosodium glutamate (MSG), aged cheese, yogurt and sour cream, onions,
red wine, brown vinegar and citrus fruits to name a few
Lifestyle - Stress, stress 'let-down'(on a weekend or holiday), missing a meal, lack of
Sleep, oversleeping, fatigue, long travel journeys or overexertion when you
are unfit
Biochemical factors - Some medications including birth control pills, hormone
replacement therapy and some angina medications Hormone fluctuations -
menopause, menstruation

The most natural way to manage a headache or migraine involves releasing tension in the muscles at the base of your skull When you feel a headache or migraine coming on, stretch your neck by lying on your back on the floor with a rolled towel where the tag of your shirt would be Stretch it for at least 20 minutes Placing a heat pack at the base of your skull helps the muscles to relax You can self massage the muscles, you know when you get the right one because pressing the muscle will increase the intensity of the headache

Find out why you're getting excessive tension in the muscles at the base of your spine Visit a Chiropractor and get an x-ray examination of your spine Chiropractors are the experts in treating headaches and migraine naturally and without the use of drugs or herbs

The herb feverfew (Tanacetum parthenium) has been used for centuries as a folk remedy for headache, migraine, arthritis, pain, and fever in Europe It became especially popular in England in the 1980s as an alternative to conventional drugs for migraines

5-HTP (5-Hydroxytryptophan) is a compound produced in the body from the amino acid tryptophan It is used in the body to make the neurotransmitter serotonin and the hormone melatonin It is supposed to help with migraines but little evidence exists

Magnesium is a mineral found naturally in foods such as green leafy vegetables, nuts, seeds, and whole grains and in nutritional supplements Magnesium is needed for more than 300 biochemical reactions It helps regulate blood sugar levels and is needed for normal muscle and nerve function, heart rhythm, immune function, blood pressure, and for bone health It has been reported to help with migraine symptoms

The herb butterbur (Petasites hybridus) is a shrub-like plant that grows in northern Asia, Europe, and parts of North America Extracts made from the herb have been used to treat migraines, stomach cramps, coughs, allergies, and asthma
There are plenty of medicines that are supposed help with migraine and headache symptoms but sadly (as with the herbal remedies) there are side effects The most natural form of treatment with the least side effects is Chiropractic

Doug Eldred is a Chiropractor in West Ryde, Sydney, NSW. He has a particular interest in helping people get their bodies back into balance, and consequently living a pain free and completely mobile, long, healthy life. http://www.backdoctor.net.au http://www.headachesnomore.com http://www.rydemassage.com Doug has a particular interest in helping people with headaches and neck pain, shoulder blade pain, low back pain, and fott, ankle, knee and spinal problems caused by foot dysfunction.]]> http://www.morefreeinformation.com/Art/12008/46/Headache-Help.html http://www.morefreeinformation.com/Art/11982/46/Headache-and-Migraine-Symptoms.html
What are the symptoms for headaches and migraines?

The most common symptom for headaches is that of an ache in the head The feeling is of a pain running from the base of the skull across the top of the head and finishing somewhere behind the eyes Some people report throbbing inside the temples

A Tension headache is the most common type It is caused by excessive tension in the muscles at the base of your head This type of headache is commonly associated with dizziness, ringing in the ears (tinnitus), and in many cases jaw pain and clicking Tension headaches are due to misalignments of the spine and skull so it is very common for sufferers to report neck pain and stiffness also Sometimes there can be associated nerve compression leading to numbness, pins & needles and carpal tunnel symptoms

A Migraine is another common type of headache It is characterised by a severe headache Classic migraines have a visual aura associated with it An aura is some kind of visual disturbance that precedes the migraine Common auras include spots in the vision or blurry vision, flashes of light, zig zags, or blind spots in your vision or tingling in one arm or leg Light sensitivity is also very common with migraine headaches Some people suffer from nausea and vomiting with migraines too

Another common type of headache is the cluster headache They are characterised by intense one-sided pain, often described as having a burning or piercing quality that is throbbing or constant Pain is located behind one eye or in the eye region, without changing sides Pain lasts a short time, generally 30 to 90 minutes But, it can last from 15 minutes to three hours The headache will disappear only to recur later that day (most sufferers get one to three headaches per day during a cluster period) Headaches occur very regularly, generally at the same time each day, and they often awaken the person at the same time during the night

Inflamed or blocked sinuses can also give headaches They are characterised by deep and constant pain in the cheekbones, forehead or bridge of the nose The pain usually intensifies with sudden head movement or straining and usually occurs with other sinus symptoms, such as nasal discharge, feeling of fullness in the ears, fever, and facial swelling

Chronic sinusitis can be caused by tension in the muscles at the base of the skull also, so if you have headaches and sinus problems get your neck checked out

Treatment is dependant on the type of headache and the underlying cause Chiropractors are the experts in treating headaches and headache related symptoms

Doug Eldred is a Chiropractor in West Ryde, Sydney, NSW. He has a particular interest in helping people get their bodies back into balance, and consequently living a pain free and completely mobile, long, healthy life. http://www.backdoctor.net.au http://www.headachesnomore.com http://www.rydemassage.com Doug has a particular interest in helping people with headaches and neck pain, shoulder blade pain, low back pain, and fott, ankle, knee and spinal problems caused by foot dysfunction.]]> http://www.morefreeinformation.com/Art/11982/46/Headache-and-Migraine-Symptoms.html http://www.morefreeinformation.com/Art/11906/46/My-shoulder-aches-when-I-am-in-bed.html
What causes upper back pain rib area

Pain in the upper back around the rib area is a common problem There are many and varied causes for pain in that area The most common and most painful is an inflamed rib Other causes include muscle spasms, nerve compression, rib fracture, muscle tears and even cancer

Ribs commonly get inflamed The reason for this is due to our anatomy Ribs attach to the spine in the thoracic region They loop around your sides and attach to the breast bone at the front They are designed like this to protect our vital organs (heart, lungs liver and spleen) and help us breathe With increasing stability and protection comes decreased mobility So if there is a slight twist in your spine, the ribs cannot move freely and in fact torsion slightly to accommodate the twist This torsion causes inflammation at the joints either at the spine or in the chest

Acute cases of rib inflammation are common after injuries (fall skiing, rugby tackle) or with people straining in a twisted position (lifting a heavy suitcase into the boot of a car or heavy overhead activity) This is characterised with sharp pain under the shoulder blade, pain on breathing and aching pain at night in bed It is common for people to think they are having heart problems when it is just rib pain Chronic cases are more common with people that spend a lot of time in a slightly twisted position For example hairdressers or guitar players

To treat this condition the best response is to get the rib adjusted by a chiropractor Instantaneous relief is common with chiropractic treatment of rib subluxations If you think you may have heart problems always get it checked by your GP

Other causes include muscle sprain, spasm or strain Muscle strains are caused by overexertion of a muscle creating micro-tears in the tissue When you work out you create multiple mild strains in the muscle which is why you are sore after activity The muscles repair themselves within 3 days Muscle spasm pain is different It is caused by a muscle working a lot harder than it should for an extended period of time The most common reason is due to postural imbalances To hold yourself in a twisted position requires some muscles to work a lot harder and some to do little Over a long period of time this leads to spasms in the hard working muscles and weaknesses in the others

Nerve compression can also cause upper back rib area pain It is characterised by a general aching feeling and instants of sharp electric pain most likely running into your arm Compression of nerves in the neck is the most likely culprit Get an x-ray examination to check the state of your neck

Lung cancers in the upper lobes of your lungs can also cause pain in that region of your back It is characterised by dull constant pain that doesn't change with movement or massage See your doctor ASAP if you have this condition

Doug Eldred is a Chiropractor in West Ryde, Sydney, NSW. He has a particular interest in helping people get their bodies back into balance, and consequently living a pain free and completely mobile, long, healthy life. http://www.backdoctor.net.au http://www.headachesnomore.com http://www.rydemassage.com Doug has a particular interest in helping people with headaches and neck pain, shoulder blade pain, low back pain, and fott, ankle, knee and spinal problems caused by foot dysfunction.]]> http://www.morefreeinformation.com/Art/11906/46/My-shoulder-aches-when-I-am-in-bed.html http://www.morefreeinformation.com/Art/9609/46/Sleepless-Nights.html
Chronic Insomnia

Insomnia occurs when someone has problems sleeping There are stories of famous people who needed only a few hours sleep a night Winston Churchill and President Kennedy could apparently get by with only 3 or 4 hours sleep but most of us need between 6 and 8 hours every night

Sadly many people who want and need a good night's sleep just can't get it These people suffer from insomnia But their insomnia may only happen for a few days [nights] and from time to time There is often no pattern to their sleeplessness But someone who has sleep problems for an extended period of a month or longer, has chronic insomnia

Chronic insomnia is much more distressing for the sufferer and more complex from the diagnosis point of view Going for nights on end with sleep problems is frustrating to say the least And to try and find out why someone has chronic insomnia, several questions need to be answered

- How long have you suffered from insomnia?
- Do have trouble getting to sleep when you first go to bed?
- Do you wake up in the night?
- If you wake up in the night, do you have trouble getting back to sleep?
- How many hours sleep do you get each night?

Chronic insomnia can be a complex issue and studies show there are many variations within the condition The important factor is an understanding of the situation Chronic insomnia is not a symptom but the result of a cause or causes

To understand and then treat chronic insomnia we need to know that sleep is not simply a matter of not being awake There are different stages of sleep and sleep varies according to age A baby, generally speaking, will sleep far more deeply than its elderly grandparents who will have what is known as shallow sleep

Treatment of chronic insomnia comes only after extensive testing to find its cause In fact a person taking a certain medication may stimulate their chronic insomnia There may be any number of other causes including physical and mental health issues

People suffering chronic insomnia are encouraged to maintain a sleep diary where times of sleeping are recorded together with any other relevant thoughts and experiences

As distressing and debilitating as chronic insomnia can be, there has been extensive research on the subject and there are today many types of treatments to help the patient

Cyrus is a Holistic Kinesiologist who has a passion for Natural Health. He has studied Western medicine, Traditional Chinese medicine, Nutrition, Ayurvedic medicine, Shakras, Chiropractic and the vibrational healing modalitites. Cyrus has a particular interest in treating people with Insomnia and has found his Holistic treatment approach to get great results.]]> http://www.morefreeinformation.com/Art/9609/46/Sleepless-Nights.html http://www.morefreeinformation.com/Art/9540/46/Causes-of-Insomnia.html
Insomnia Causes

Insomnia or sleeplessness is common Some studies indicate that as many as a third of the adult population report trouble sleeping at some stage of their life And the large incidence of insomnia is matched by the large number of proven and possible causes

Broadly speaking the causes of insomnia can be divided into three areas:

- Psychological
- Physical and
- One-off events

Remember insomnia is not the symptom but the result of some causal effect This article looks at some of those factors, at the causes of insomnia

Pain If a person has an injury or illness which causes pain, particularly severe pain, this will prevent them from enjoying a good night's sleep Arthritis is a common cause of insomnia

Worry People with insomnia can begin to worry about being unable to sleep properly This worry increases their stress levels and a cycle of worry is created Whatever the original cause of the insomnia, the matter can become worse because of the worry

Medication Some drugs, taken for conditions unrelated to insomnia, can trigger sleeplessness Blood pressure tablets and asthma medications have been known to cause insomnia in some people

Mental health People suffering from depression and/or anxiety can, as a consequence, suffer from insomnia Depression can be a major illness causing a huge upheaval in the life of the patient and their family Insomnia in this type of case could then become a family issue with say the parents suffering sleeplessness as they worry about their depressed son or daughter

Smoking People who smoke can have their nicotine craving disturb their sleep or trigger insomnia

Alcohol Heavy drinkers can have their dependence on alcohol trigger sleeplessness

Caffeine People who drink large amounts of coffee may find their sleep patterns disturbed

Stress This can be the result of many things such as financial pressure, unhappy relationships, employment troubles, serious illness and death If someone doesn't cope well with external pressure, the cause is often an inability to sleep well

Menopause Middle aged women going through the menopause can experience difficulty sleeping



Genetics There is a school of thought which suggests children can inherit their inability to sleep uninterrupted from their parents or grandparents There is little scientific data available on the subject but it is a matter of debate

As you can see there are many causes of insomnia And this is not a complete list Many times it might be a combination of causes Sometimes a person will have the cause of their insomnia removed but still find sleep difficult It is a complex and common condition Fortunately there is a wide variety of treatments for insomnia

Cyrus is a Holistic Kinesiologist who has a passion for Natural Health. He has studied Western medicine, Traditional Chinese medicine, Nutrition, Ayurvedic medicine, Shakras, Chiropractic and the vibrational healing modalitites. Cyrus has a particular interest in treating people with Insomnia and has found his Holistic treatment approach to get great results.]]> http://www.morefreeinformation.com/Art/9540/46/Causes-of-Insomnia.html