Chirn Park Health Group Newsletter
Hello and welcome to our first newsletter, which we hope to deliver quarterly.
We are hoping to provide you with some general information that we hope you will find informative, and thus helpful with your general well being.
In this addition of the newsletter, you will find:
Article on shoulders by Deborah
Article on breathing by Erin
Information on clinical Psychology by Danielle
Information and uses of sound wave therapy by Val
Article on turmeric(Curcumin)
Recipe- A “Paleo” granola
In 2016 we have had the pleasure of welcoming to our clinic family, Erin Barnes, Osteopath and Danielle Riley, Clinical Psychologist.
We apologise in advance if you have requested not to receive the newsletter. If this is the case please feel free to unsubscribe at the bottom of this email.
What we are studying at the moment...... The learning never stops
Erin is attending a seminar in May in Applied Neurology .
Deborah is doing part two of Barrel Institute course with the course founder from France. She will be learning his gentle approach to the treatment of the spine and pelvis.She is then doing a course to learn techniques from a UK Osteopath who works specifically with frozen shoulders.
Danielle has recently completed a Hypnotherapy course to add to her current extensive repertoire of modalaties that she incoporates in her therapy.
Written By Deborah Calleja,
So I have been doing this thing I love called Osteopathy for over 23 years now .
I can confidently say that I have seen a great deal of problems that our bodies have created based on what we make it do. Some preventable, some not so.
One thing that has challenged me over the years are shoulders! I remember one of my lecturers, she was from England and one of the first female Osteos there, having a smirk on her face when we would discuss the problems and subsequent treatment of them. I think she knew what we were in for when we were fully fledged practitioners. I remember her saying how complex and challenging they , and the rest of the body in relation to were to successfully treat.
What I have realised after time in practice, is that it really isn’t just about successfully treating, but correctly managing and guiding people on how to care for their shoulders.
So that brings me to the shower screen- I was cleaning my shower screen this morning, and I realised how much strain this, and many numerous daily tasks, put on our shoulder and its associated structures.
A little anatomy here (-:
The shoulder is made up of the shallow ball and socket joint( which due to not being weight bearing, rarely gets arthritis), the capsule and connective tissue holding the bones, ligaments which connect the collar bone and scapula, and of course the rotator cuff muscles.
One of the rotator cuff muscles, the supraspinatus, comes from the scapula and attaches to the tip of the humerus(top of arm). To get there , it goes through a bony, ligamentous tunnel at the top of the shoulder. It is here that this muscle can get grinded and stressed by our arm position. Not to mention,here in the tunnel too, is the bursa trying to protect the tendon from the bony prominence's.
Things like cleaning the shower or car, picking up gear in passenger seat or back seat when in the car, picking up a kettle, opening, closing window- all of these things we do daily can, over time, contribute to the tendon tethering ,weakening –the consequence of which is tendinopathy, calcification, bursitis and tears. All of which can occur, seemingly out of the blue .It is totally frustrating occurrence when someone can develop this pain with no apparent cause in sight!
Other causes of these conditions are poor neck – shoulder posture over long periods, repetitive work/ sport , especially overhead arm positions and of course trauma, such as falls.
So the point I wanted to make here is this is definitely one area where prevention is better than cure.
Pointers I advise people on either with these complaints or to simply avoid them is:
*Try and maintain correct sit, stand ,sleep posture-
Sit, stand- keep the shoulder blades correctly back. If you stand up and look down at your hands , where are they and which way are they facing?
If they are in front of your thigh and facing backward, you may have shoulders that are too far downward and forward. Correct posture is when hand is facing inward and should be no further forward than your thigh. When at computer , both elbows should remain by the side of your trunk.
*never pick up anything from the back seat if you are facing forward and don’t pick up anything of weight to the side of you or with your arms outstretched in front of you. The big muscles designed to weight bear find it difficult to activate in these positions and it is left to the little rotator cuff .
*the windows, car and shower screens-
The position our arm is in here, with cleaning in particular, is often backward/forward motion with elbow out to side at shoulder height. This potentially is rubbing the tendon continuously against the bursa causing friction and the top of the tendon canal, the bone. This can result in tears and strain.
So what I try and do is get into a position where my elbow stays by my side either with it bent or straight to do the up-down, left- right movements.
Also in kitchen don’t pick up heavy kettles, trays with arm straight- keep as close to side as possible, so again the bigger back muscles can help.
So I hope you may start to think about what your body is doing in certain daily tasks like I do and in turn, you are looking after a great asset, your shoulders!
If you would like more info on this topic, or want some guidance with posture, correct strengthening exercise to do for your shoulders, please see myself or Erin.
Written By Erin Barnes
As an osteopath I believe it’s important to look at every aspect of a person and see what could be maintaining, predisposing and exacerbating their problems. I like to take it back to the most important function of the body, breathing. How well we breathe (or don’t) can affect our body in so many ways, from how we sleep, heal, to how our cranial bones and teeth align. Dysfunctional Breathing (DB) is more common than you might think, it’s found in approx 16% of the population and can affect anxiety, depression, stress, hormone & toxin regulation. DB can also be a source of headaches and back pain which adversely affect the quality of our breathing, posture, alignment and function of our entire musculoskeletal system.
A little anatomy
Breathing uses two muscles known as primary and secondary respiratory muscles, these activate in order to fill the lungs and expand the chest. The main primary respiratory muscle is the diaphragm, it attaches to the xiphoid process, lumbar vertebra via the crura and articulates with the bottom 6 ribs. The diaphragm is separated into two domes so it is possible for one to be restricted while the other functions normally, that can cause asymmetry within then body. As we inhale the diaphragm tightens and descends towards the abdomen allowing the lungs to fill with air. The secondary respiratory muscles are the scalenes and sternocleidomastoid (SCM) which are found in the neck. They help raise the upper ribs at the end of inhalation filling up the upper lobes of the lung. When this sequence is out of order or isn’t working properly it puts unnecessary stress on other postural muscles, organs even the nervous system resulting in pain and dysfunction. An important thing about dysfunctional breathing is that not only does it have a higher correlation with back pain than obesity and physical activity but it also adversely impacts our emotional state. Commonly, dysfunctional breathing causes an inability to fully exhale (hyperventilation), this can create a deficiency in carbon dioxide which affects muscle tone, blood ph, increases anxiety levels, causes pain, fatigue and adversely effects central and peripheral nervous systems.
How do we fix it?
Dysfunctional breathing can be caused by a range of different things but here are some breathing exercises that can improve the musculoskeletal function and help decrease anxiety levels.
Start by lying face down on the ground with your forehead resting on top of your hands. Relax the neck, chest and throat as you push your navel down towards the floor as you take a breath in. Relax on the exhale. You should feel a gentle outward expansion of the lower rib cage. As you breathe in this position, it decreases the activation of postural and stabilizing muscles and brings an awareness of how the abdomen is expanding laterally during inspiration.
Another option is to sit, stand or lay face up knees bent with your feet on the floor. In a comfortable position place your hands on the outside of your lower rib cage. Relax the neck, chest and throat as try and push your hands out to the side (away) with your ribs as you inhale. Follow the exhalation in towards your centre with your hands (don’t force it), this will help give you an idea of how the diaphragm expands the rib cage during respiration. The breath should be calm and controlled to avoid excessive vertical upper thoracic motion. These breathes can be carried out for 2-4 minutes each morning and can used to ‘check in’ with how you’re breathing throughout the day. The purpose of these exercises to activate the diaphragm and decrease the stress on musculoskeletal, biochemical and nervous system functions.
We breathe approx 12,000 times a day! It is important to do it in the most efficient way possible. Having your breathing assessed by an osteopath is quick and easy, if you have any questions regarding anything you have read here please come in and see Deborah or myself for more information and assessment.
For further interesting reading check out:
Smith MD, Russell A, Hodges PW. Disorders of breathing and continence have a stronger association with back pain than obesity and physical activity. Aust J Physio, 2006;52(1):11-16.
Written By Dr Danielle Riley
As a clinical psychologist, I have experience working with children, adolescents, and adults across a broad range of presenting psychological problems. Some of these problems include:
- depression and anxiety;
- mental illness;
- adjustment to physical illness;
- domestic violence;
- post traumatic stress;
- chronic pain;
- addictive behaviors;
- challenging behaviors;
- parenting difficulties;
- personal and family relationship problems
- workplace stress.
I work from a Cognitive Behavioral Therapy (CBT) framework, and utilise other evidence-based treatment methods such as mindfulness, Acceptance and Commitment Therapy, Trauma Model Therapy, and Eye Movement Desensitisation Reprocessing (EMDR) in my clinical practice.
I am now also offering hypnotherapy for problem behaviors such as smoking cessation, losing weight, insomnia, lack of confidence, phobias, reducing alcohol consumption, to name but a few!
I hold a very firm belief that every person has the potential to not just overcome the odds, but indeed, to flourish and I consider it an honour and a privilege to help others when they’re in need. I believe there is nothing more rewarding than seeing someone find their feet again and begin to blossom. If you think I can help you, please call the girls at the clinic.
Written by Val Bryce
Sound Wave Therapist
Extracorporeal Soundwave Therapy (ESWT) treats tendonopathies, musculo skeletal disorders and associated pain and is an an effective and alternative treatment to surgery.
This treatment works well on its own and also in conjunction with osteopathy and physiotherapy treatments.
New laser technology has made treating nail fungus an easy, effective and painless way to eradicate this unsightly condition.
Val has been achieving excellent results with both the shockwave therapy and laser treatments.
Look at our website for more information on both these effective painless treatments.
So if you are having problems with pain, tendinitis, bursitis and calcification associated with frozen shoulder, tennis elbow, plantar fasciitis, carpel tunnel, etc then call in to see if we can help your problem.
Val is providing treatment after business hours every evening, Thursday nights until 8 pm and Saturday mornings.
Curcumin-more than a tasty spice
Article taken with permission from the Bioceuticals newsletter.Theracurcumin , the product mentioned ,is a Bioceutical product and the one we choose to stock.
Turmeric (Curcuma longa) has a long history of use in traditional Indian (Ayurvedic) and Chinese medicine. For centuries, turmeric has been used to treat complaints such as gastrointestinal and liver
disorders, poor digestion, anorexia, cough, diabetic complications, inflammatory conditions, traumatic injury with swelling and pain, rheumatism, sinusitis, menstrual problems, wounds, and skin
Over the last 60 years almost 3000 preclinical investigations have shown curcumin – the principal active constituent of turmeric– is one of the most widely investigated botanical constituents in literature3 and exerts antioxidant, antibacterial, antifungal,antiviral, anti-inlammatory, antiproliferative, pro-apoptotic and antiatherosclerotic effects.
Most of the recognised beneits of curcumin have been attributed to its powerful anti-inlammatory and antioxidant properties. Inlammation and oxidative damage have been shown to play a major role in many chronic and degenerative illnesses including neurodegenerative diseases, arthritis, allergy, inlammatory bowel disease, nephrotoxicity, AIDS, psoriasis, diabetes, multiple sclerosis, cardiovascular disease, lung ibrosis and neoplastic diseases. However, curcumin, in its natural state, is highly lipophilic and
its poor bioavailability after oral administration has been a major challenge. To overcome this, heracurmin was formulated. Utilising a patented manufacturing technique that reduces the particle size of curcumin and suspends it in a unique matrix, Theracurmin features a highly advanced delivery system that
dramatically increases the solubility and systemic absorption of curcumin. The bioavailability of curcumin from Theracurmin ranges from 27- fold (at 30mg curcumin) through to 280-fold (400mg curcumin), in a dose dependent manner.
• Highly bioavailable form of curcumin ( bioceuticals)
• Down-regulation of inlammatory mediators
• Inhibition of NF-kB activation
• Reduces joint inlammation
• Antioxidant support
• Cardiovascular support
• Reduces blood cholesterol
• Prevents LDL oxidation
• Inhibits platelet aggregation
• Anti-tumour effects
• Maintains healthy digestive function
• Support gallbladder contraction; helps emulsify fats in
the digestive tract
• Support healthy liver function
• Reduces skin pigmentation
• Maintains skin moisture
• Enhances wound healing
• Inhibits HIV replication
Note: This is projected bioavailability based on compilation of public and
• Antioxidant support
• Any condition with a chronic inlammatory component
including metabolic, neurologic and pulmonary
• Joint inlammation, arthritis
• Exercise-related muscular fatigue
• Cardiovascular disease
• Heart failure
• Dyspeptic complaints
• Inlammatory bowel disease
• Liver support
• Alcohol intoxication
• Pulmonary ibrosis
• Type 2 diabetes
• Sun skin damage
Cautions and contraindications:
Pregnancy and lactation: turmeric is likely to be safe when used as a spice, but the safety of therapeutic doses has not been established.
The safety of oral doses of Theracurmin has been demonstrated in humans at levels up to 4000mg.
Curcumin lacks any major side effects.
Turmeric can cause gallbladder contractions and should not be used by individuals with gallstones or bile duct obstruction.
Turmeric has an antiplatelet effect and may cause excessive bleeding if used erioperatively. Advise patients to discontinue use at least two weeks before elective surgery.
Turmeric has an antiplatelet effect; avoid concomitant use with anticoagulant/antiplatelet drugs.
Animal studies suggest curcumin may reduce the eficacy of cyclophosphamide; avoid this combination.
1. Sasaki H, Sunagawa Y, Takahashi K, et al. Innovative preparation of curcumin for improved oral bioavailability. Biol Pharm Bull 2011;34(5):660-665.
2. Bone K. A clinical guide to blending liquid herbs. St Louis: Churchill Livingstone, 2003.
3. Belcaro G, Cesarone MR, Dugall M, et al. Eficacy and safety of Meriva®, a curcumin-phosphatidylcholine complex, during extended administration
in osteoarthritis patients. Atern Med Rev 2010;15(4):337-344.
4. Zhou H, Beevers CS, Huang S. The targets of curcumin. Curr Drug Targets 2011;12(3):332-347.
5. Basnet P, Skalko-Basnet N. Curcumin: an anti-inlammatory molecule from a curry spice on the path to cancer treatment. Molecules 2011;16:4567-
6. Aggarwal BB, Harikumar KB. Potential therapeutic effects of curcumin, the anti-inlammatory agent against neurodegenerative, cardiovascular,
pulmonary, metabolic, autoimmune and neoplastic diseases. Int J Biochem Cell Biol 2009;41(1):40-59.
7. Theravalues Corporation proprietary data 2013, Japan
8. Curcumin. Micronutrient Information Center, Linus Pauling Institute 2009, http://lpi.oregonstate.edu/infocenter/phytochemicals/curcumin/
9. Shimatsu A, Kakeya H, Imaizumi A, et al. Clinical application of “curcumin”, a multi-functional substance. Anti-Aging Medicine 2012;9(1):43-51.
10. Jurenka JS. Anti-inlammatory properties of curcumin, a major constituent of Curcuma longa: a review of preclinical and clinical research. Altern
Med Rev 2009;14(2):141-153.
11. Chin D, Huebbe P, Pallauf K, et al. Neuroprotective properties of curcumin in Alzheimer’s disease - merits and limitations. Curr Med Chem
12. Yang F, Lim GP, Begum AN, et al. Curcumin inhibits formation of amyloid beta oligomers and ibrils, binds plaques, and reduces amyloid in vivo. J
Biol Chem 2005;280(7):5892-5901.
13. Sahebkar A. Are curcuminoids effective C-reative protein-lowering agents in clinical practice? Evidence from a meta-analysis. Phytother Res 2013.
Wiley online library: 10.1002/ptr.5045
14. Curcuma longa (Turmeric) monograph. Altern Med Rev 2001;6(Suppl):S62-66.
15. Braun L, Cohen M. Herbs & natural supplements, an evidence based guide, 3rd ed. Sydney: Churchill Livingstone Elsevier, 2010.
16. Theracurmin. DoctorMurray.com, Your natural medicine resource 2013. Viewed 13 September 2013, http://doctormurray.com/theracurmin/
17. Kanai M, Yoshihiko O, Kazunori O, et al. A phase I study investigating the safety and pharmacokinetics of highly bioavailable curcumin (Theracurmin)
in cancer patients. Cancer Chemother Pharmacol 2013;69:54-70.
18. Munjal B, Pawar YB, Patel SB. Comparative oral bioavailability advantage from curcumin formulations. Drug Deliv Transl Res 2011;1:322-331.
19. Turmeric. Natural Medicines Comprehensive Database. Viewed 30 Aug 2013 http://www.naturaldatabase.com
¾ cup raw pumpkin seeds
¾ cup of sunflower seeds
1 ½ cup LSA mix (meal) ( linseed, sunflower and almond meal)
1 ½ cup shredded coconut
3 cups of nuts, light broken- I use pecan, walnuts and almonds
3-4 tsp of spices, you can use ground, cinnamon, nutmeg, cloves ginger combinations.
( add sultanas or cranberries if you wish also.)
¾ cup of raw honey, bet to be a more “thinner” type to aid mixing.
3 tbs of pure vanilla
¾ cup of melted coconut oil ( ½ cup can be enough)
Preheat oven to 160-170 deg
Mix all the dry ingredients (you will need quite a large bowl)
Stir through all the wet ingredients.
Line (I need 2) baking dishes with baking paper.
Bake for 20-30 mins.
Now I find I need to stir it after 10 minutes then every 3-5 minutes after that as it browns on top quickly.
Just needs to all be golden and it is done- it will still be soft and hardens on cooling.
So there you have it, a high protein, nutritious breaky , great after a workout and yummy with some yoghurt!
BON APTITE XX
What we are doing at the moment
Deb is training for the GC half marathon and has started doing ZUU training, which is training your body in HIIT with primal body movement patterns- ZUU enhances joint strength in all ranges of motion which enhances joint stability.
Erin is riding her motorbike and has returned to yoga and Pilates.
Danielle is giving boot camp a crack!
Val has just been to Melbourne for a conference on "What do Great Nurse Managers Do! She also explored Lygon St and Laneways for some delicious meals and went to see "Velvet" a must for anyone who loved the 80`s disco scene!!
Bianca is the Practice Manager at Chirn Park Health Group.
She is the morning receptionist here at CPHG.
She has worked at CPHG for 2 years next month and is loving her job.
She is a mother of a beautiful 4 yr old boy named Tristan and a 8 year old princess named Kendra.
She has purchased some acreage last year which has been a great DYI project.
Rozie (receptionist mainly afternoons and Saturdays) has been with us for nearly a year now. She is busy working with us as well as undertaking studying second year Psychology!