Vitality Chiropractic Clinics

06/12/2025

Holiday Hydration Reminder

💧🎄 Stay Hydrated This Festive Season

With cosy heating, late nights, busier days, and a few extra festive drinks, it’s really easy to get dehydrated at this time of year. A simple habit—drinking water regularly—can help you feel better and move better.

Why staying hydrated helps your body:

• Your muscles work better when you’re hydrated. Dehydration can make them feel tighter, stiffer, or more achy.
• Your spine likes water too. The discs between your vertebrae need plenty of fluid to stay cushioned and comfortable.
• Hydration supports your nerves. Good fluid and electrolyte levels help your nerves send signals properly, which can reduce feelings of irritability or sensitivity.
• It helps you recover from busy days. Travel, long periods of sitting, carrying shopping, or late nights all feel easier when you’re well-hydrated.

Simple ways to stay on top of hydration:
• Have a glass of water between alcoholic or sugary drinks
• Keep a water bottle with you during busy days
• Try herbal teas or warm water with lemon
• Choose sparkling water with citrus as a festive alternative

A little extra hydration can go a long way in helping you stay comfortable, mobile, and energised over the holidays.

05/12/2025

🌟 Gout During the Holidays? Here’s How to Protect Your Joints and Still Enjoy Yourself🌟

Gout flares love the holidays — big meals, rich foods, and a few extra drinks can all raise uric acid. But you don’t have to sit out the celebrations. Here’s what the latest evidence says about keeping gout under control:

✅ Do This

• Stay hydrated — water helps your kidneys clear uric acid.
• Choose balanced meals — plenty of veggies, fruit, whole grains, and lean proteins.
• Eat seafood & meat in moderation — small portions are okay; big portions trigger flares.
• Move your body — even a 10–20 minute walk helps.
• Maintain a healthy weight — gradual weight loss lowers flare risk.

⚠️ Be Careful With

• Alcohol (especially beer & spirits) — a major trigger.
• Sugary drinks — can raise uric acid.
• Large, heavy meals — overeating is more powerful than any single food.

🚫 Avoid When Possible

• Frequent large servings of red meat, organ meats, and certain high-purine seafood (anchovies, sardines, mussels, scallops).
• “All-you-can-eat” holiday feasts — portion size matters more than perfection.

💊 Important

Diet helps — but it can’t always control gout on its own.
If you have repeated flares, talk with your GP about long-term urate-lowering treatment. It’s safe, effective, and prevents joint damage.

🎉 Bottom Line

Enjoy the holidays — just use moderation, stay hydrated, keep active, and know your triggers. Small changes can mean fewer flares and much happier joints.

28/09/2025

SLEEP - why it’s important

Here are some key takeaways:
• Prioritise sleep: Both quality and duration matter.
• Recommended duration: Most adults need 6–9 hours; older adults may require slightly less.
• Daytime sleepiness: If you sleep 7–8 hours but still feel excessively tired or nap often, seek medical advice.
• Sleep thresholds: 5–6 hours is considered a “caution zone” by the National Sleep Foundation.
• Consistency matters: Regular bedtimes and wake-up times support healthy sleep.

Neurologists Andrew Wilner and Andrew Varga discuss the glymphatic system, the brain’s waste clearance system, and how it may reveal why sleep is so important to health.

26/04/2025

Interesting food for thought, folks! 🤔 I came across a recent article titled "Sucralose Affects Brain Mechanisms That Regulate Appetite" (follow the link if you fancy a read).

It seems research is suggesting that artificial sweeteners like sucralose might have more of an impact on our bodies than we previously thought, particularly when it comes to how our brain controls our appetite.

Here are a few potential takeaways:

➡️ Sucralose might interfere with the normal signals between our taste buds, gut, and brain that tell us when we're hungry or full.

➡️ It could potentially mess with the brain's reward system in a way that doesn't quite match up with actual calorie intake. This might lead to a bit of confusion in how our bodies learn to regulate how much we eat.

➡️ Some research hints that it could even lead to increased cravings for sweet or high-energy foods later on.

Now, why might this be relevant to your overall well-being? Well, our bodies are incredibly interconnected! What we put into them can influence everything from our energy levels and inflammation to even our musculoskeletal health. Understanding these subtle influences can empower us to make more informed choices about our diet.

This isn't about fear-mongering, but more about staying informed about the latest research and how different things can impact our bodies in ways we might not always realise. As chiropractors, we're all about supporting your overall health, and that includes encouraging mindful choices in all aspects of your lifestyle.

What are your thoughts on this? Have you noticed any connections yourself? Feel free to share in the comments!

The noncaloric sweetener sucralose appears to influence how the hypothalamus interprets sweet taste and metabolic signals, potentially influencing appetite regulation over time.

19/04/2025

Lowering ‘Bad’ Cholesterol May Help Protect Your Brain

New research highlights that keeping LDL cholesterol (the “bad” kind) low—especially below 70 mg/dL—can significantly reduce the risk of dementia, including Alzheimer’s disease.

Those already managing their cholesterol with statins saw even further benefit.

Simple steps to support healthy cholesterol levels include:
• Eating more fibre and fewer saturated fats
• Staying active
• Prioritising good sleep
• Limiting alcohol

Looking after your heart health really can support your brain, too.

LDL levels below 70 mg/dL are tied to a lower risk of developing dementia in general and Alzheimer’s disease-related dementia in particular.

06/04/2025

A recent 30-year study involving over 105,000 individuals has highlighted the significant impact of midlife dietary choices on health in later years. The research indicates that adhering to the Alternative Healthy Eating Index (AHEI) diet—rich in fruits, vegetables, whole grains, nuts, legumes, and healthy fats—can increase the likelihood of reaching age 70 without chronic diseases by up to 86%.  

Incorporating these nutrient-dense foods into your meals not only supports overall well-being but also enhances physical and mental health as you age. It’s never too late to make positive changes to your diet; small, consistent adjustments can lead to substantial long-term benefits.

For more detailed information on this study, you can refer to the original article here: 

Diets high in fruits, vegetables, whole grains, unsaturated fats, nuts, legumes, and low-fat dairy are associated with better physical and mental health in older age.

01/04/2025

🌿 Active April – Step into Spring! 🚶‍♀️☀️

With the weather warming up and the days getting longer, it’s the perfect time to get moving and enjoy the great outdoors! Walking is one of the simplest and most effective ways to boost your physical and mental wellbeing – and best of all, it’s free!

✅ Supports joint mobility & spinal health�✅ Reduces stress & boosts mood�✅ Saves money on gym fees�✅ A great way to spend quality time with family & friends

Whether it’s a brisk morning walk, a lunchtime stroll, or an evening wander, getting outside can make a huge difference to how you feel and move. 🌳🚶‍♂️ So, grab your trainers, step outside, and embrace Active April!

How are you staying active this spring? Let us know in the comments! 👇

27/12/2024

🎄 Stay Active This Festive Season! 🎄

Christmas and New Year are times for joy, rest, and celebration, but it’s just as important to keep moving—especially if you’re prone to swelling or bloating. These tips will help you stay active while enjoying the festivities:

✨ Short and Sweet: Even just 10-15 minutes of light exercise, like walking or stretching, can make a big difference.

✨ Festive Fun: Get creative with movement! Dance to your favourite Christmas tunes, play active games with family, or take a stroll to admire the festive lights.

✨ Gentle Exercises: Breathing exercises, light stretches, or yoga can help ease bloating and support healthy circulation.

✨ Break Up Sitting Time: Sitting for long periods during big meals or movie marathons can lead to discomfort. Stand up and stretch every 30-60 minutes to keep everything moving.

✨ Set Realistic Goals: It’s not about perfection! A little movement each day will keep you feeling good and energised.

✨ Make It Social: Involve your family and friends in the fun. Group walks or family yoga sessions are great ways to stay active together.

🎁 Movement is a gift to your body—keep giving it this holiday season! 🎁

24/12/2024

🎄 Merry Christmas and a Happy New Year! 🎄

From all of us at Vitality Chiropractic Clinics, we’d like to thank you for your trust and support throughout the year.

✨ Wishing you a joyful Christmas filled with love, laughter, and good health.
✨ Here’s to a bright and balanced 2025!

We look forward to continuing to support your health and wellness in the new year.

Stay safe, stay well, and enjoy the festivities!

23/12/2024

🎄 Healthy Holiday Tips for a Balanced Festive Season 🎄

The Christmas season is full of joy, but it’s also easy to let healthy habits slip. These simple tips will help you enjoy the festivities while staying on track with your overall health and well-being:

✨ Stay Hydrated: Make sure you’re drinking plenty of water throughout the day. Balance sugary or alcoholic drinks with a glass of water to stay refreshed and energised.

✨ Choose Nutritious Foods: Fill your plate with colourful fruits, vegetables, nuts, seeds, and healthy fats like olive oil and avocados. These are packed with nutrients to keep you feeling your best.

✨ Watch Your Salt Intake: Festive foods can be high in salt, which may leave you feeling bloated. Use herbs and spices to add flavour instead.

✨ Keep Moving: Enjoy light activities, like a post-dinner walk or gentle stretching, to help digestion and keep your body active.

✨ Plan Ahead: If you’re heading to a party, eat a healthy snack or meal beforehand to avoid overindulging in less nutritious options.

✨ Enjoy Treats Mindfully: It’s Christmas, so don’t deny yourself your favourite goodies! Just balance them with healthier choices and listen to your body’s cues.

Celebrate the holidays with balance, joy, and self-care this season! 🎁

05/12/2024

Part 3
Build Power for the Slopes! 🏋️‍♀️

Here’s the final part of our “Get Ski Ready” series! Let’s add some explosive power to your ski routine to help you handle those dynamic slopes.

🔥 Exercise 3: Jump Squats
Jump squats build leg power, essential for quick turns and navigating varied terrain.
1. Start in a squat position.
2. Explode upward into a jump, then land softly back in the squat.
3. Repeat for 10–15 reps, aiming for 3 sets.

➡️ Finish with a 1-minute cooldown stretch.

Congratulations! You’ve completed our “Get Ski Ready” series. Now you’re ready to hit the slopes with strength and confidence!

23/11/2024

Core Strength for Skiing Stability 💪

Welcome to Part 2 of our “Get Ski Ready” series! Today, we’re focusing on core strength, which is crucial for maintaining balance and control on the slopes.

🔥 Exercise 2: Plank Variations
Planks strengthen your core, back, and shoulders, helping you stay stable even on uneven terrain.
1. Standard Plank: Start in a push-up position with your arms straight.
2. Side Plank: Shift to one arm, balancing on your side for extra core work.
3. Aim to hold each plank for 30 seconds, gradually increasing time as you progress.

➡️ Try 2–3 sets of each, with a 20-second rest in between.

Feeling stronger? Keep an eye out for our final exercise in the series to boost your ski performance!