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Essendon Health & Sports Centre

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Essendon Health & Sports Centre

The chiropractors at Essendon Health and Sports Centre are ready to help your pain relief

Maintaining general health is centered around comprehensive care from a range of allied health professionals. At Essendon Health and Sports Centre we believe in establishing a diagnosis in order to treat the underlying cause of a problem as well as providing symptomatic relief. Essendon Health and Sports Centre has been providing quality chiropractic and massage care to the community for over 25 years.

21/09/2025

🌸 Strong Bones for Women – Your Complete Guide 🌸
By Greg Conlan – Essendon Health & Sports Centre
✨ When trust and experience matter ✨

👋 Ladies, let’s talk bone health!
After menopause, women lose bone density faster — but the truth is, bone loss can start earlier. The good news? 🦴 With the right daily habits, you can stay strong, mobile, and independent for life.

Here are 3 keys every woman should know:

1️⃣ Nutrition 🍎🥛🐟
✔ Calcium – 1,200 mg/day after 50
✔ Vitamin D – 1000–2000 IU/day (know your levels!)
✔ Magnesium – 300–320 mg/day
✔ Protein + Collagen – essential for bone strength
👉 Tip: Add a calcium + protein food to every meal.

2️⃣ Exercise 🏋️‍♀️🚶‍♀️
✔ Weight-bearing (walking, dancing, stair climbing)
✔ Resistance training (weights, Pilates, bands – 2x/week)
✔ Skipping (30–50 jumps, 2–3x/week)
✔ Balance work (yoga, Tai Chi)
👉 Tip: Even 2 short strength sessions weekly can protect your bones.

3️⃣ Lifestyle 🌱🚭🥂
✔ Limit alcohol & caffeine
✔ Quit smoking
✔ Maintain a healthy weight
✔ Prioritise sleep & stress management
👉 Tip: Healthy hormones = healthier bones.

💡 Why it matters:
Women can lose up to 20% of bone density in 5–7 years after 50.
Fractures = loss of independence.
Strong bones = freedom, energy & confidence.

⚕️ 2 Final Factors to Discuss with Your GP:
💊 Transdermal estrogen – may benefit bone health after menopause.
📊 DEXA scan – to check your bone density and know where you stand.

🌟 Bottom line:
Eat well ✔ Move strong ✔ Live balanced ✔
Start today — your future self will thank you 💪

📍 Essendon Health & Sports Centre
📧 admin@northcotechiropractic.com

📞 (03) 9370 8266

💬 When trust and experience matter, we’re here for you.

14/09/2025

🦴 Strong Bones for Men: Simple Daily Habits
1️⃣ Nutrition for Strong Bones 🍎🥛🐟

Bones are living tissue that constantly rebuilds. The right nutrients are essential!

Calcium (1,000–1,200mg/day after 50): dairy, leafy greens, fortified plant milks.

Vitamin D: sunshine, fatty fish, eggs, fortified foods.

Protein: lean meats, eggs, nuts, legumes.
👉 Tip for Men: Many men don’t get enough calcium or protein. Aim for one calcium-rich and one protein-rich food at each meal.

2️⃣ Exercise to Build & Protect Bones 🏋️‍♂️🚶‍♂️

Exercise tells your bones: “Stay strong, we need you!”

Weight-bearing: walking, jogging, stair climbing, sports.

Resistance training: weights, bands, squats, push-ups. Heavy means no more than 10 reps.

Balance & mobility: yoga, Tai Chi, balance drills—key to avoiding falls.
👉 Tip for Men: Don’t cut back as you age. Aim for 150 minutes of activity weekly + 2–3 strength sessions.

3️⃣ Lifestyle Choices 🌱🚭🥂

Limit alcohol & caffeine—too much weakens bones.

Quit smoking—it speeds bone loss.

Stay at a healthy weight: Quick guide = Height (cm) – 100 = ideal weight (kg).
👉 Small swaps—less alcohol, more walking—make a huge difference.

🦸‍♂️ Why Men Should Care

Bone loss speeds up after 50—often unnoticed until a fall. Fractures heal slower and carry more risks. Strong bones = independence, sports, playing with grandkids.

🌟 Bottom Line

✅ Eat calcium, vitamin D & protein
✅ Exercise with weight + resistance
✅ Make bone-healthy lifestyle choices
👉 Start small. Stay consistent. Your bones will thank you!

07/09/2025

> 🌟 Your Bones: The Unsung Heroes of Your Health 🌟

We often talk about back pain, joints, and posture… but beneath it all are your bones 🦴—the silent foundation of everything you do.

Over the past few weeks, we’ve shared a whole series on bone health. If you missed it, here’s the complete guide in one place ⬇️

🔍 Highlights From Our Bone Health Series
✅ Bone Health 101: How Strong Are Your Bones?
✅ Building Bones: Why Childhood & Teenage Years Matter Most
✅ Bones & Menopause: What Every Woman Should Know
✅ Eat This, Not That: The Best Diet for Healthy Bones
✅ Are Your Bones Getting Weaker? Signs You Shouldn’t Ignore
✅ Exercise for Bone Strength: What Actually Works
✅ Chiropractic Care & Bone Health: What’s the Connection?
✅ Arthritis vs. Bone Health: What’s the Difference?
✅ Sleep & Bone Health: Why Rest Matters
✅ Osteoporosis: Know Your Risk & Numbers
✅ Everyday Habits That Weaken Your Bones—And How to Fix Them

📥 Free Resource Alert!
We’ve created a free downloadable PDF 👉 “Your Bones Through the Years”
It shows what your bones endure, how they grow & remodel, and what you can do at every stage of life.
👉 Download Your Free Guide Here - https://simplebooklet.com/yourcompletebonehealth

💬 Ready to Take Action?
If you’re concerned about your bone strength—or just want to check in on where you stand—book your chiropractic & bone health check-up today.

📞 Call us or 👉 Book Online Here > https://www.northcotechiropractic.com/book-online/
📍 Health & Sports Centre – When trust & experience matter

31/08/2025

🪑 Are Your Habits Weakening Your Bones?

Some everyday habits silently harm your skeleton:
🚫 Too much sitting
🚫 Too much salt & caffeine
🚫 Smoking
🚫 Not enough sunlight

We’ll help you break these habits & build bone strength instead.

📍 When trust and experience matter.

24/08/2025

🧬 Are You At Risk of Osteoporosis?

It’s called the “silent disease”—you don’t feel your bones weakening.
But knowing your risk factors helps you act early.

✅ Over 50?
✅ Family history of fractures?
✅ Smoker or long-term steroid use?
✅ Underweight or inactive?

If you answered yes to any of these, it’s time to check your bones.
We can help you assess your posture, strength & risk factors today.

📍 When trust and experience matter.

17/08/2025

💤 Strong Bones Start With Better Sleep

Your bones rebuild and repair while you sleep.
But if you’re tossing, turning, or waking in pain—you may be holding your bones back.

✅ Aim for 7–9 hours of quality sleep
✅ Support your spine with the right mattress & pillow
✅ See us if discomfort is keeping you awake

We help people sleep comfortably, move better, and protect their bones—every day.

📍 When trust and experience matter.

10/08/2025

🦴 Arthritis or Bone Loss? How to Tell the Difference

Bone and joint pain aren’t the same—but they often happen together.

Here’s how to spot the difference:
✅ Arthritis: swollen, stiff joints, worse in the morning
✅ Bone loss: deep, dull pain, frequent fractures, shorter height

Both can make life harder—but both can improve with the right care.

At Essendon Health & Sports Centre, we help people just like you move better, stand taller, and protect their bones & joints.

📍 When trust and experience matter.

03/08/2025

🦴 How Chiropractic Care Helps Your Bones Stay Strong

Chiropractic care isn’t just about your back—it helps protect your entire skeleton.

Here’s how we support bone health:
✅ Keep your spine aligned to evenly distribute load
✅ Improve joint mobility so bones stay active
✅ Enhance balance to reduce falls and fractures

Strong bones = better posture, confidence, and independence.

💬 Book a chiropractic check-up today and learn how to move safely and build strength at any age.

📍 Essendon Health and Sports Centre – When trust and experience matter.

&SportsCentre

27/07/2025

🏃‍♀️ Not All Exercise Builds Bone—Here’s What Does

Your bones aren’t just passengers during exercise—they’re active participants.

To improve bone strength, you need specific types of loading. Here’s what works:

✅ Weight-bearing: walking, jogging, step-ups
✅ Resistance training: squats, lunges, bands, free weights
✅ Balance & core work: yoga, tai chi, single-leg drills

What doesn’t help much?
❌ Swimming
❌ Cycling
❌ Only stretching

You don’t need to go to a gym—but you do need the right kind of stress on your skeleton.

💬 Unsure where to start? At Northcote Chiropractic Centre, we help you move safely and build stronger bones with confidence.

📍 Essendon Health & Sports Centre – When trust and experience matter.

20/07/2025

🦴 Are Your Bones Getting Weaker? 5 Signs to Watch For

Bone loss is often silent—but your body sends clues.

Here are 5 signs your bones might be getting weaker:

You’re getting shorter or more stooped

You’ve got persistent back or hip pain

You feel weak doing simple tasks

You’ve had a fracture from a minor fall

You’re falling more often or feeling off balance

💡 These are often signs of early bone loss or osteoporosis. The earlier you spot them, the more you can do.

At Northcote Chiropractic Centre, we assess posture, balance, and spinal health every day—and often pick up on the subtle signs of weak bones before they become serious.

✅ Book your spinal check today. Stay upright, strong, and independent.
Essendon Health & Sports Centre – When trust and experience matter.

13/07/2025

🥦 Want Stronger Bones? Start With Your Diet

Bones are alive—and what you eat affects how strong they stay.

Here are the top bone-building foods to include every day:
✅ Dairy (milk, yoghurt, cheese)
✅ Leafy greens (spinach, kale)
✅ Tinned salmon or sardines
✅ Almonds, tofu, and chia seeds
✅ Eggs and sunshine (for vitamin D!)

And what should you cut back?
❌ Too much salt
❌ Fizzy soft drinks
❌ Excess caffeine
❌ Heavy alcohol

At Essendon Health & Sports Centre, we help clients build bone strength from the inside out—through nutrition, movement, and spinal alignment.

Want to check in on your posture or bone stress? We’re here to help.

📍Essendon Health & Sports Centre – When trust and experience matter.

06/07/2025

🦴 Menopause and Bone Health: What Every Woman Should Know

After menopause, many women are surprised to learn that they’re losing bone density—fast. Up to 20% in the first 5–10 years!

Here’s what’s happening:
🌡️ Less estrogen = faster bone breakdown
💀 Spine, hips & wrists are most affected
😔 It’s often silent until a fracture or posture change shows up

But here’s the GOOD NEWS:
✅ Resistance & weight-bearing exercise can rebuild bone
✅ A calcium- and vitamin D-rich diet makes a big difference
✅ Chiropractic care supports posture & alignment under load

You are not powerless. With the right steps, your 50s, 60s, and 70s can be strong, upright, and mobile.

💬 If you’re noticing a stoop, shrinking height, or back pain—let’s talk.

📍 Essendon Health & Sports Centre – When trust and experience matter.

Address

Essendon, VIC

Opening Hours

Monday	9am - 7pm
Wednesday	9am - 3:30pm
Thursday	9am - 7pm
Friday	9am - 7pm
Saturday	8am - 12pm

Website

https://www.healthandsportscentre.com.au/

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