July 2019

Have you ever suffered with any of the following symptoms:-

· Neck & shoulder pain, stiffness or tension

· Headaches or Migraine

· Pain or tingling in your arms or hands

· Dizziness or memory loss

· Poor concentration or irritability

· Acute Whiplash Injury

· Low back pain or sciatica

You could be suffering from what I call Chronic Minor Whiplash Syndrome. This is a condition common to people who drive a lot but in my experience particularly relevant for driving instructors. It is brought about by repeated minor whiplashes caused by hard braking together with sitting still for long periods. You don’t have to have had a major whiplash injury to have these symptoms.

How do you combat it?

Let’s tackle the easy one first: Sitting for any length of time has been linked to many serious health issues including diabetes, heart disease and cancer, regardless of how much exercise you get. http://www.nhs.uk/Livewell/fitness/Pages/sitting-and-sedentary-behaviour-are-bad-for-your-health.aspx

All day movement is now seen as just as important as exercise for maintaining good health. As a driving instructor all you have to do is knock on the door of your clients and don’t park outside their houses. Problem solved!

Whiplash is a more tricky condition to combat and serious ones have far reaching effects, the symptoms of which (see above) can last a long time or recur many years later as early osteoarthritis of the spine.

The first things to consider are your car seat and head restraint. Are they well designed and adjusted correctly. That means is the car seat supporting your spine and adjusted so the head restraint touches the back of your head between your ears and crown.

Now all you have to do to avoid these symptoms is combine this advice with regular spinal check-ups and daily loosening exercises.

If you’d like to book a free whiplash neck assessment please call 020 8954 2254

Realism is bad for your health!

“Everything’s going to be fine.” Go on, try to convince yourself, because realism can be bad for your health. Optimists recover better from medical procedures such as coronary bypass surgery, have healthier immune systems and live longer, both in general and when suffering from conditions such as cancer, heart disease and kidney failure (Annals of Behavioral Medicine, vol 39, p 4).

It is well accepted that negative thoughts and anxiety can make us ill. Stress – the belief that we are at risk – triggers physiological pathways such as the “fight-or-flight” response, mediated by the sympathetic nervous system. These have evolved to protect us from danger, but if switched on long-term they increase the risk of conditions such as diabetes and dementia.

What researchers are now realising is that positive beliefs don’t just work by quelling stress. They have a positive effect too – feeling safe and secure, or believing things will turn out fine, seems to help the body maintain and repair itself. A recent analysis of various studies concluded that the health benefits of such positive thinking happen independently of the harm caused by negative states such as pessimism or stress, and are roughly comparable in magnitude (Psychosomatic Medicine, vol 70, p 741).

To read the full article https://www.newscientist.com/article/mg21128271-700-heal-thyself-think-positive/

Pain is very subjective and everybody feels pain in their own unique way. More and more evidence is suggesting that mental triggers are just as important at creating pain as are physical ones. We all know that doing some physical work can bring on back pain but it maybe that ‘what you are thinking about’ at the time is also just as important as what you are doing!

X-ray evidence shows that many people with degenerative changes in their bodies have no pain and that many people in long term pain show nothing on an X-ray so what is going on?

We all know that stress can cause things like headaches and can upset our stomach or bladder so maybe we’re not recognising the bigger picture that more significant and long term stress is actually affecting us in ways that we don’t recognise.

Research has shown that people are healthier and recover better from serious illness if they have a positive self-image and are optimistic. Realism has been found to be bad for your health! 

People in long term chronic pain have often been found to have had adverse childhood experiences like the death of a parent or an acrimonious divorce.

It is becoming clear that the emotional turmoil we experience throughout our lives can lie unresolved in our minds and connects in with neural pain pathways and thus sets up pain.

So how stressed are you?

How much stress have you had in the past?

If this is unresolved it can not only create pain but also interfere with other physiological process and ultimately downgrade your general health.

So what can you do? Firstly take care of your mental health as well as your physical health. Go to the mind gym and feed yourself with positivity eg stop watching the news and start doing some mindful meditation.

SIRPA, the association for Stress Induced Recovery aims to help people understand that stress past and present is a major cause of pain and poor health and they provide simple but ground breaking techniques to help you rid yourself of chronic pain and live a full happy and healthy life.

For more information contact me 020 8954 2254

To understand this more I recommend you read this book ‘Chronic Pain Your Key to Recovery’ by Georgie Oldfield http://www.sirpauk.com/product/chronic-pain-your-key-to-recovery/

or Mind Body Prescription by John Sarno

Life is either going up or down it’s never static so which way are you going?

Progress often follows a setback, which usually causes a downturn in your life, so why not look on this New Year as an opportunity to turn your life around. Recovery from whatever is holding you back will allow you to start moving up again and thus living your life to it’s fullest.

Is it a problem with your health, your relationships or your prosperity that you need to recover from?

The bottom line for all these is your mental & physical well-being! Take charge of them, and the rest of your life will fall into place.

Happy, healthy and successful people are optimists and have a good self-image and they also know they are 100% in charge of their lives so they take care of themselves with exercise and healthy eating and also look after their minds.

So. what are you doing to take care of your recovery?

My role in all this is to be your coach as I have the knowledge and experience of a 40 year practice behind me and I love helping people recover.

Here are 5 simple tips to start the process of recovery

• Take 100% charge of your life ( no blame just an opportunity to respond)
• Eat more fruit and veg
• Go for a daily walk
• Start a meditation class
• Read about personal development

Please get in touch if you’d like some help with your recovery whether it be from chronic pain, a health issues or anxiety and stress. I have lots of recovery strategies that can help. info@irvingboxer.com or 020 8954 2254.

One of the things life has taught me, and it’s also something I do instinctively is to live life to the fullest. I guess I’ve always been like that as I have lots of interests but as you get older you have to have the energy and enthusiasm to be able to continue doing them. The other factor is none of us know what is around the corner so making the most of today is crucial. However, you cannot do this without good health & an abundance of energy and I am pleased to say I have both.

1. Drink plenty of water.

2. Aim for 7-8hrs sleep a night.

3. Learn to relax/ meditate for 20mins every day.

4. Avoid sitting for more than 1hr without standing up.

5. Eat more fruit & veg than meat & potatoes!

6. When you are not well stop eating to allow your body to heal.

7. Exercise for 30 mins each day. Walking, swimming & yoga are the best.

8. Eat organic produce.

9. Use wholemeal products.

10. Avoid sugary food at all costs especially confectionary & fizzy drinks.

11. Think about your posture & make your weight your guide to wellness.

12. Keep electrical gadgets away from your head at night.

13. Use olive oil but avoid fried foods.

14. Avoid table salt use Himalayan salt.

15. Get into low intensity sunlight for 30mins a day or take Vitamin D.

16. Keep windows open in your house or office.

17. Avoid orthodox medicines at all cost. There are plenty of alternatives!

18. Have massages & saunas

19. Limit your tea [use herbals], coffee[1/d] & alcohol[4/wk]

20. Use an Alternative therapist to keep you well rather than get you well!

Top five causes of short-term absence

1. Minor illness such as colds and headaches

2. Stress

3. Musculoskeletal injuries such as neck strains

4. Back pain

Top five causes of long-term absence

1. Stress

2. Acute medical conditions such as heart attack and stroke

3. Musculoskeletal injuries such as neck strains

4. Mental ill health

5. Back pain

Things you can do to prevent:-

1. Neck strain & headaches

2. Back pain

3. Stress

4. Low immunity

5. Heart attacks.

1. Neck Strain & Headaches

· Start the day with some neck loosening exercises,

· Drink 8 glasses of water throughout the day.

· Have your eyes tested.

· Have your computer screen at eye level & sit tall.

· Avoid missing meals

· Get someone to massage your neck.

2. Back Pain

· Start the day with some back loosening exercises

· Drink 8 glasses of water throughout the day.

· Avoid sitting for more than 1 hour at a time.

· Bend your knees whenever lifting

· Pack your suitcases downstairs.

· If you do strain your back don’t delay in getting it treated.

3. Stress

· Get plenty of sleep [min 7 hours]

· Take your lunch breaks & allotted holidays

· Learn to get things off your chest

· Keep an emotional diary

· Get plenty of exercise

· Learn to meditate

· Have hobbies

· Cultivate a positive mental attitude of appreciation, optimism, love & forgiveness. Practise thinking or doing whatever it takes to make you feel happy [unconditionally]. Don’t wait for things or situations to make you happy. Be happy in anticipation of them. REMEMBER YOUR ATTITUDE RULES YOUR LIFE [ you are wrong if you think it is the other way round!]

4. The Rest

· Eat a diet full of fruits, salad & veg; nuts & seeds

· Eat more fish than meat

· Use only wholegrain carbohydrates

· Avoid sugary foods like the plague ie fizzy drinks, confectionery, pastries & desserts [ & salty is nearly as bad]

· Use olive oil; but no fried foods

· Drink herbal teas; diluted fruit juices; no coffee

· Max 3 alcoholic drinks per week.

· Use supplements not medicines.

Music has a profound effect on our feelings and our health

The way we view ourselves and our life experiences are the most significant factors in determining how our life pans out. The more we love ourselves, feel good about life and optimistic about the future, the more we will keep healthy and attract good things and experiences.

Our personal power is immense and it is said we can manifest anything we want but first we have to imagine it clearly and believe we deserve it. This process starts with a good feeling thought and so in this blog I thought I’d list my top 10 songs that make me feel good. Please feel free to email me your favourites.

So let’s start with one of my all-time favourites from the spirit master himself MJ. Through all his faults he knew a lot about the importance of love in the world but sadly probably could have loved himself a whole lot more. This song represents our personal responsibility towards our lives & is number 10 on my list.

10) MAN IN THE MIRROR https://www.youtube.com/watch?v=ljpl0neGk2Q&list=LLaKEZ4oBxXDD1Hl7rYEGy9A&index=35

Number 9 on my list represents our thoughts about ourselves. They have to be the best they can be so there is only one song to consider here by Tina Turner.

9) SIMPLY THE BEST https://www.youtube.com/watch?v=mNU3aIJs88g&index=8&list=LLaKEZ4oBxXDD1Hl7rYEGy9A

Number 8 represents our ability to rise to the challenges of life and overcome them as nothing is impossible!

8) THE THEME FROM MISSION IMPOSSIBLE https://www.youtube.com/watch?v=XAYhNHhxN0A&index=39&list=LLaKEZ4oBxXDD1Hl7rYEGy9A

Number 7 follows on from the theme doing of the impossible to believing that we are able to do anything.

7) I BELIEVE I CAN FLY https://www.youtube.com/watch?v=GIQn8pab8Vc

Number 6 is a song that directly represents how we should try to feel all the time and as feelings rule our life this is one of the best.

6) I FEEL GOOD https://www.youtube.com/watch?v=DuDeBcpLITQ&index=43&list=LLaKEZ4oBxXDD1Hl7rYEGy9A

Number 5 is the way to start your day. Pure optimism!

5) OH WHAT A BEAUTIFUL MORNING https://www.youtube.com/watch?v=9LdIL5WCso8

Number 4 continues that optimistic theme. That great philosopher Bob Marley wrote a lot of influencing songs but this one is just beautiful in the simplicity of its crucial message

4) DON’T WORRY BE HAPPY https://www.youtube.com/watch?v=L3HQMbQAWRc

Number 3 is sung by the past masters of joy and is just a song that is guaranteed to make you smile as they did to millions of us in the 1970’s RIP Eric & Ernie

3) BRING ME SUNSHINE https://www.youtube.com/watch?v=ZedhoqYdfTM

Number 2 is a modern anthem for one’s getting you in a great mood.

2) HAPPY https://www.youtube.com/watch?v=y6Sxv-sUYtM

Number 1 is the solution to everything. The Beatles knew this and their work is the most significant of the 20^th century.

1) ALL YOU NEED IS LOVE https://www.youtube.com/watch?v=ydfH7iuLR0I

Well I hope you enjoyed my list and I that you are feeling good. It’s the best way to tackle life and your health. Make your mood as important to you as you diet your gym membership. I’d love to know your list.

Please contact me if you want any further advice about pain or stress management.

I believe a happy & healthy workplace will be a productive one so how does yours shape up?

Here are 15 tips to improve your work place environment:-

1. Have a work place assessment to check the heights of chairs, position of screens etc
2. Use standing desks
3. Flexible hours
4. Fresh air in the office
5. Water machines readily available
6. Healthy food in the canteen
7. Play background music
8. Encourage staff to stand up every hour & get a glass of water.
9. Encourage walking at lunchtime & to and from work.
10. Encourage lunch breaks & holidays
11. Have health & fitness lectures
12. Encourage an ethos of healthy living
13. Be there for you staff.
14. Reward hard work & attendance.
15. Employ an Osteopath & Naturopath to keep your staff resilient to the stresses and strains of modern life so call 020 8954 2254!!

VIRTUAL BACK FITNESS TEST or Do you need to visit your Osteopath?

Ask yourself these questions:-

1. Are you under any stress at the moment?
2. Are you taking any painkillers?
3. Have you had any headaches or dizziness recently?
4. Do you have any difficulty turning your neck? e.g. when driving
5. Do you feel tension or stiffness in your neck or shoulders?
6. Is your back stiff getting out of bed or do you have difficulty turning over?
7. Is it difficult putting your socks or tights on?
8. Do you get any pain standing up or sitting down?
9. Can you bend or lift without any pain or concern?
10. Do you have any difficulty climbing stairs or getting out of your car?
11. Do you have any pains or numbness in your arms or legs?
12. Do you have any pain or stiffness in any other joints? e.g your hips, knees or shoulders etc

If you answer “yes” to any of these you need a back MOT if you don’t I’m pleased to tell you, you are in tip top physical shape!

To book your back MOT please contact me on 020 8954 2254 or info@irvingboxer.com