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Your Post Workout Routine Is Important For Recovery

September 30, 2016
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physio-after-workoutAfter recently embarking on a new intense workout regimen, I started to feel a lot of pain and issues with recovery. Of course, I expected it to hurt in the beginning, but even after a while, I felt like my body was not able to cope with the intensity of my exercise. Wondering if there was any other way to support my body and reduce the strain, I referred to the best physio in Balwyn.

I figured that it was important that I talk to someone who is an expert of the human body and how to maximize its potential. I knew somehow that my body was capable of intense workout, but I thought maybe I was doing something wrong, either my diet is not enough or maybe my pre- or post-workout routines are insufficient. 

After discussing my issues and explaining my routine, my physiotherapist also examined me. In the end, my theory was right, that I was missing out on proper post-workout practices that would have helped me recover better and avoid the pain. He then ended up recommending going for sports massage after training.

The massage therapists of the physiotherapy clinic are not the same as those in the spa. They are experts in dealing with injuries related to practicing sports or intense workout. The kind of massage that they use is specially designed to facilitate recovery, reduce tension, increase range or movement and also help you relax. 

It seems that by not going for a massage after my workouts, I was experiencing the following problems:

  1. DOMS

The pain does not always come immediately after the exercise. In fact, in my case, it was always worse the morning after. I could barely move and my body is just screaming with pain. This is because my muscles have become stiff after the intense regimen. 

  1. Buildup of lactic acid and other waste products 

Waste products from our cells can accumulate after our workout. Some of them, like lactic acid, cause soreness and tightness in the muscles when they are not removed. Moreover, hormones that help with recuperation are not released, delaying the body’s ability to go through intense movement again.

  1. Blood flow is not encouraged

Minor injuries and overworking the muscles occur when we exercise. These are normal and the body will go through a process of repairing itself afterward. To do so, it needs fresh and good blood flow into these areas to start the healing process. However, because of the stiffness and tightness, this flow can be hindered and the body takes much longer to heal itself.

Massage is a great way to avoid all of these problems from occurring after an intense bout of exercise. With the use of techniques like kneading, effleurage, rolling, lymphatic drainage, and myofascial release, the body is able to start the process of recuperating from intense use. 

The kneading and rolling will relieve the pressure on your muscles and the tension that has built up there. It is also great in helping the blood circulate all over your body well, reducing the blocks and letting your body heal itself.

On the other hand, lymphatic drainage stimulates the lymphatic system and helps your body drain waste products.  Lastly, myofascial release prevents tightness in the muscles by stretching them after exercise. It is through a combination of these movements that your body is released of tension and led to the road to recuperation much more quickly than when you do nothing after your workout. After all, your body will eventually recover by itself, but it might end doing so twice as longer as it would if you went for a massage.

Therefore, my physiotherapist recommended me to go for a short session after my workouts. Due to the stronger pressure applied, the massage is shorter than what you might normally experience in a spa or health center. However, you can also expect that your massage therapist will be an expert in the right approach that will make you feel better the next days and well enough to train again immediately. 

Even better, by going for these sessions, you are addressing minor injuries quickly that would prevent further wear and tear. Without proper recovery, the damage accumulates and ends up becoming worse. This can happen even without us noticing it, and we continue to work out until it’s too late and we get injured. 

In short, there are many reasons why a post-workout massage is a perfect partner to your exercise regimen. Personally, I have seen the difference between with and without massage. Not only do I feel better, I also have peace of mind that my body is recuperating well after the intense exercise.

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Addressing Infertility Problems through Acupuncture

August 9, 2016
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pregnancyTo some women, getting pregnant is as easy as walking in the park. Others find getting pregnant as a walk in the park also, except that the park is a Jurassic park. Well, the point is, there exists a considerable number of women out there who have fertility issues and it’s a very disheartening truth. While there’s the orthodox medicine with its new drugs and state-of-the-art procedures to seek refuge from, the health risks involved are just quite high. Not to mention, the costs are high as well.

The good news though, infertility can now be treated with less evasive and less risky procedures such as acupuncture. Not many people are aware of this, but several cases have already proved the positive link between infertility and acupuncture. Clinic in point is the Freedom Chinese Medicine, located in Melbourne, which has practically been in the business of providing acupuncture services to people for 15 long years already. Reason why, I did not second guess about seeking their help with my pregnancy-related hormonal problems.

Acupuncture also helps treat other maladies as well such as stress, anxiety, low immunity, and hormonal problems. If you want to learn more of how acupuncture can best help you, visit Freedom Chinese Medicine website at http://freedomchinesemedicine.com. You can also call them during business hours or shoot them a mail at your most convenient time. All these details are provided on their site. That is how convenient it is to reach them.

So how exactly does acupuncture help treat infertility problems?

Infertility problems are primarily brought about by hormonal abnormalities. By improving blood and oxygen flow to areas such as the hypothalamus, pituitary gland, (seat of hormones) and pelvic regions, acupuncture has helped hundreds of women in the world deal with infertility. Particularly, at Freedom Chinese Medicine, acupuncture treatments are geared towards balancing the hypothalamus’ Gonadotropin Releasing Hormone (GnRH), the pituitary gland’s follicle stimulating hormone (FSH), and the ovary’s progesterone and estrogen. Overall, the benefits include regularity of menstrual cycles, improved reproductive health, and increased chances of conception.

In the process of treating your infertility problems, acupuncture also promotes your general health. At Freedom Chinese Medicine, apart from the insertion of needles into your natural pathways, you are also taught nutritional habits and relaxation techniques which are very doable at home. After all, acupuncture is a holistic alternative medicine.

Several questions related to safety can fill the minds of women, preventing them from seeking acupuncture. Is it safe? The obvious answer is yes, it is 100 percent safe. In fact, IVF (in-vitro fertilization) and other medical-assisted procedures that help women conceive babies are already done simultaneously with acupuncture.

Also, women may be asking, are there any specific qualifications to avail acupuncture? No, as a matter of fact, Dr. Elaine Hickman, the principal practitioner at Freedom Chinese Medicine, has treated women of older age already. Even if you have a relatively unhealthy lifestyle, you can very well avail of the acupuncture treatment. But the period it takes to see results may vary, depending on the case. Normally, it takes 3 to 6 months to conceive, but that can be longer for those women drink and smoke excessively or those who are exposed to chronic stress and with pre-existing medical conditions.

Believe it, acupuncture also treats other underlying reproductive problems such as fibroids, PCOS, and endometriosis. It can even help deal with low sperm count and poor sperm quality. Yes, it may be shocking to know but acupuncture is for men too. Little did we know that miscarriages are largely due to the quality of the sperm that impregnated the egg cell. I am just as surprised as you are to hear this from the acupuncturist. And so, I sent my husband to try it. After all, don’t we always say that it always takes two to tango?

Again, some of the underlying and unknown causes of sperm problems among men can be traced back to lifestyle and hormonal abnormalities. And we already know how acupuncture can help regulate our circulation to become healthier.

To make the long story short, it only take less than 3 months when my husband and I successfully conceived our first baby. As it turns out, the problem may have been the both of us. So to speak, acupuncture is a perfect remedy for couples out there, both men and women. The really good thing about acupuncture is that it does no harm. It even brings out the inner glow in you. You benefit from the treatment in ways you never thought you would. For instance, I used to be irritable back then but that changed after the treatments. So far, it has been the best decision we both made, availing acupuncture treatments as a couple.

If you are to seek an acupuncturist though, you need to be selective. Choose the best and the trusted. In Melbourne, you only have one place to go for acupuncture and that is the Freedom Chinese Medicine clinic.

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Staying Healthy and Fit During the Winter Season

July 12, 2016
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healthy in winterAlthough the images of snowy Christmas days and memories of family time by the fireplace may give someone good ideas of winter, this season can be harsh and difficult at the same time. Not only does the cold make more people sick, but the long dark nights can also hit one mentally and emotionally. 

Actually, there are many ways to staying healthy during winter. After all, millions of people have survived for centuries, way before things like centralized heating became commonplace. What more, these steps are not complicated at all: 

Keep your Vitamin D levels high without pills and sunlight

Maintaining your levels of this very important vitamin is important for your heart, skin, immune system and your mental well-being too. What few people know is that there are many ways to make sure you have enough, without resorting to taking supplements or even when the days are short and gloomy. For example, just losing 5% of your body weight will make your Vitamin D values go up. At the same time, lowering cholesterol and having more exercise help, as well as adding fatty fish like wild salmon to your diet.

Get the yearly flu shot

Lots of people are scared of the so-called side effects of getting the shot. However, the statistics should convince you; in the United States alone, 36,000 people die due to complications from having the flu, and 200,000 end up in the hospital. By protecting yourself, you also end up not passing it on to your family members, colleagues and everyone you interact with on a daily basis.

Keep drinking water

The cold might make you feel not thirsty but even in this time, your body will still need the minimum of 2 liters a day. A good way to make it is to take some tea instead of plain water, so that you also stay warm at the same time.

Stay active

Another impulse during winter is to just stay under the covers. The cold will make most too lazy to going for that usual run or even just a simple walk. Fortunately, there are ways to continue being active indoors, either by hitting that gym or going for some indoor sport when it’s snowing outdoors. Just make sure to warm up before any activity as your joints might need a bit more time to loosen up when the temperatures are lower.

Stock up on the winter vegetables and fruits

Thankfully, there are nutritious and delicious veggies that are available during the season. What better way to nourish yourself than making a wonderful stew or soup perfect for those cold night times? Partner that with some winter fruit and you hit all your daily needs. Of course, this strengthens your immune system simultaneously, making it easier for you to fight off those viral and bacterial infections going around.

Watch your weight

The holiday season might tempt you to eat more than usual, and comfort foods are just perfect while cuddled up on the couch. But piling on those extra kilos will be unhealthy for you, regardless of the time of the year. So keep watching those calories, and continue exercising to limit the weight gain.

Don’t let your skin get too dry 

The cold air can make your skin dry, itchy and lead to eczema. Staying indoors where there is heating reduces the humidity of the air too, and along with a lesser water intake, you might start to see your skin turning flaky. This can be addressed by moisturizing every day. At the same time, maintaining your Vitamin E levels or consuming garlic will help keep good blood circulation and distribution of nutrients to your largest organ.

Improve circulation

Ever suffered from cold fingers and toes especially when it’s single digit temperatures outside? Hands and feet are the biggest victims of the cold because they are farthest from the heart and from the blood circulating through the body and bringing warmth. To make sure that this is improved, watch out for your Vitamin E and Gingko intake, and feel them thanking you in the middle of winter. 

Avoid the blues

You should also take care of your emotional and mental state, not just the physical. It has been proven that the lesser hours of sunlight cause depression to some individuals. This is attributed as well to most people becoming less social at this time, preferring instead to stay at home. In fact, this is what you should avoid doing. Joining a class, going for some other activities, or participating in team sports can give you contact with other people, especially when you live alone. 

Winter time is still magical for most, especially when you wake up to snow-covered houses and celebrate Christmas with holiday cookies. By staying healthy during this time, you can go out and enjoy your favorite adventures like ice skating or skiing. Thankfully, there are no secrets to making that happen, so just follow these steps and learn to love the coldest season of the year!

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