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Kate Turner - Coast Osteopathy

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Kate Turner - Coast Osteopathy

Osteopathy appointments available in Plymouth & Tavistock. Helping you feel better and move better. We recognise that a problem does not appear from nowhere.

Osteopathy is a hands-on treatment that will find out why your body isn't feeling great and help get you feeling better. Do you have doubts that painkillers, injections and surgery are the only answers to your physical problems? Osteopaths use our knowledge of anatomy, physiology and neurology to restore health to your body. Whether you've had an injury that won't get better, you have sciatica or headaches or you just have a sore back or foot, a whole chain of events has unravelled as the body has attempted to adjust & adapt. Eventually these cause discomfort or pain. Our job is to restore a level of recovery to the body so that it can heal itself. We will listen to your problems & examine your body (not just the bit that hurts) to understand the chain of events & devise a treatment plan to get you back to health. Getting hands on allows us to understand where the body is healthy & where tissues are changing, whether your joints are moving properly & what techniques would help make the changes needed. You may not get instant pain relief, but we will aim to get to the root of the cause and ease your pain swiftly. We also aim to prevent the problems from recurring by ensuring your body is an effective working unit, for your demands - whether you be a professional athlete or an older patient keen to keep moving. Your health is invaluable. But be proactive. Don't wait until changes are irreversible.

02/09/2025

Sitting for more than four hours increases your risk of death by 15%.

Yikes! Dr Shah reminds us how much difference getting up and moving makes to your life when you are someone who sits at a desk a lot.

He believes that we need to take responsibility for our own health. Whether this is getting up and moving our bodies to prevent the issues that come with prolonged sitting or informing ourselves about which supplements are worth taking.

I found this episode really helpful to cut through some of the overwhelming information out there to get to a few key suggestions on how to make sure we maintain our health for as long as possible.

Well worth a listen.

https://drchatterjee.com/the-most-important-daily-habits-that-could-add-decades-to-your-life-keep-your-brain-young-with-darshan-shah/

05/06/2025

When a kind, green-fingered patient brings you baby sunflowers!
Thank you! 🌻💚🌻

02/05/2025

How to feel young!

Dr Vonda Wright, one of the small percentage of female orthopaedic surgeons, talks to Mel Robbins about what every single person can do to start regaining their health and staying strong in older age.

Her advice for healthy aging is pretty simple really and it WILL help you to improve your health and avoid deterioration as you get older.

These days, most of us want strength, mobility and health.

But you have to believe you are worth the daily investment in your health.

Why do I go the gym? Because I want my body to keep serving me. I want to be able to do my job with ease. I want to be able to enjoy a bike commute to work rather than sitting in the car. I want to be able to dance lindy hop all evening. I want to be able to get up hills with ease on my long hikes. And I live alone - so I want to be able to lift and move things when I need to. And I want to keep doing these things into older age.

And noone else can make this happen but me.

But people like Dr Wright are out there providing a vast amount of free resources, information and ideas for you to unlock your body's true potential.

Why age before your time?

You can listen on the Mel Robbins podcast episode 269

https://www.melrobbins.com/podcasts/episode-269

Or you can sign up for the release of Dr Wright's new book - Unbreakable : A woman's guide to aging with power.

25/04/2025

If you've seen my previous post, you'll know that osteopathy is an approach to health that considers your body, your mind and your environment.

So I'm always looking for ways to help patients in each of those areas. And ways to build my own resilience to the stress and struggles of life!

Dr Julie Smith has written a fabulous book to help you when you are are struggling with the mind piece of the jigsaw.

I absolutely love her simple but informative chapters.

Titled in a way that will help you delve in wherever you need to (On Dark Places, On Motivation, On Self-Doubt, On Fear), each chapter focuses on the kind of concerns most of us have had at some point in time.

Dr Smith says that, "The tools I share in this book are mostly taught in therapy, but they are not therapy skills - they are life skills." And they are great tools for helping us build resilience in a stressful world.

It's a book I keep flipping back through and I think it's one that will accompany me through many a tricky time!

14/04/2025

Osteopathy and the Biopsychosocial Model or ... why is osteopathy so good?

Osteopathy is a holistic form of healthcare. That means it looks at you as a whole. Not at one body part or area.

Ever been to the doctor and wondered why you can't talk about more than one thing bothering you? It's like they're only interested in the problem, not in you.

Well osteopaths are interested in you. All of you. Why? Because if you have an arthritic hip and heel pain, it's very likely the two are linked. If you have inflammatory bowel disease and lower back pain, there may be a connection. If you have a hiatus hernia and neck pain, they may be related. Because everything is interconnected, isn't it? Your body is a unit.

The same is true of your mind and your environment.

The biopsychosocial model helps us consider your psychological state and your social set up.

If you live alone and you've just lost a partner and have no family nearby, this may leave you feeling more scared and worried about your pain or problem than someone with a strong support network. Likewise, if you are feeling depressed or burnt out, this might make you feel like your problem is going to be harder to resolve than when you are feeling content and balanced.

As osteopaths, we need to take all of this into consideration when we are figuring out what is influencing your problem and how we can best help you get back to health.

If you're feeling negative about things, I might spend more time explaining and reassuring. If you have little support and need help, I might write you prompts or a letter for you to take to your GP. And if you're fit and healthy and impatient to get better, I might give you exercises to do at home to accelerate your progress.

Without the biopsychosocial model and without acknowledging and working with the interconnectedness of everything, healthcare just doesn't make much sense to me.

So yes - that's why I chose to become an osteopath! Osteopathy makes sense.

04/04/2025

One simple way to help you meet goals and feel better:

How do you react to things when you slip off track from your health and fitness goals? Do you beat yourself up?
What thoughts are going through your head?

Did you know that self-criticism is more likely to make you feel more depressed rather than boost your motivation?

You are more likely to recover your motivation if you find self-compassion. Treating yourself with the kindness you'd extend to a friend is likely to give you a better result.

So next time you're about to beat yourself up for not making it to your gym class or having a treat you'd promised yourself you would avoid, be gentle.

Does the odd failure really reveal an inadequacy in you? Does it impact your goals forever? Unlikely on both counts!

Catch your self-criticism and turn it around. Talk to yourself like you would talk to someone you care about. And just try again next time.

28/03/2025

Protein!

It's so hard to pack it in with the latest thoughts around how much we should be eating.

So here's an easy idea that I'd seen on Insta (I think?!) which works well with chicken or tofu.

Quinoa-crusted chicken Caesar salad with roasted chickpeas.

I didn't follow a specific recipe or measure the ingredients so.....

Cook then roast some quinoa. You can roast your chickpeas at the same time.
A little olive oil shaken in will be good! Spread both out on a baking tray (or in the air fryer) and cook at around 180° for around 15-20 mins.

Then use the quinoa as it is or mix with some ground almonds and seasoning. Dip some chicken strips in beaten egg then the quinoa mix.

Back in the oven / air fryer for around 180° and around 15-20 mins.

Meanwhile mix some Greek yoghurt, lemon juice, grated parmesan and olive oil.

Once the chicken or tofu is cooked, add to a bowl of salad with the roasted chickpeas and yoghurt dressing.

The best bit? I made 3 servings so I had plenty for further meals.

Protein- packed & bloody lovely!

21/03/2025

Clarifying protein requirements

I've been trying to get my head round this for some time now.

As a middle-aged woman doing resistance training; cutting the carbs and increasing the lean protein in my diet is essential for weight control, fuel and gut health. But it's exhausting trying to keep up with the latest recommendations, isn't it?

Dr Rupy Aujla has given me so much clarity in one podcast! 💡

He talks to Dr Chatterjee about how to balnce protein requirements with gut health and how to do both as a meat eater or vegan.

To summarise!
In a 24 hour period you should be looking to get 1.2g of protein per kg of bodyweight.
If you're active (running, weight training etc), it's 1.6g per kg of bodyweight in a 24 hour period.

To assist gut health, you'll need to eat varied foods and that's where a plant-forward diet helps.

As an example I add flax seeds, pumpkin seeds, sunflower seeds, chia seeds, oats and nuts to my breakfast. Greek yoghurt and serving of pure soy or pea protein help to keep me full and the seeds and nuts help my gut microbiome.

I'm trying a few new protein-rich recipes or ideas at the moment so I'll try and share some ideas with you.

In the meantime, let Dr Aujla inspire you! He does have recipe book out too....

https://drchatterjee.com/rethinking-protein-simple-changes-to-help-you-burn-fat-increase-energy-get-stronger-live-longer-with-dr-rupy-aujla/

07/03/2025

WTF is in my food? (And how Yuka will tell you really quickly).

Excuse the language but it really hacks me off when I'm trying to eat as few additives and rubbish as possible and this happens....

Somethings that's sold as a healthy alternative to cow's milk is actually a processed food.

Oatly oat milk contains dipotassium phosphate.

Oatly claims it "now works in your coffee and tea without separating... all thanks to an acidity regulator called dipotassium phosphate, if that sounds too much like chemistry class for you, just know that we never use any ingredient that isn't absolutely necessary or absolutely approved for consumption."

Although it's approved for food use and is generally considered safe, I don't want it!
However you look it, a product that contains an additive like dipotassium phosphate is a processed food.

I'd like to see this kind of information on the front of the packaging so I can make my choices rather than just the positive...
"Free from milk and soya. The mother of all oat drinks works in (almost) everything, is plant-based and made with you and the planet in mind."

This seems misleading to me.

The good news is that you can use the Yuka app to get a quick overview of most products.

Just open it and scan the barcode and it will give you a very good breakdown of how healthy the food is based on fat, salt, calories, sugar and additives. It will even tell you which additives are problematic and how unpleasant they are considered.

More on processed food in the next post!

28/02/2025

Painful fingers!

So many of us suffer with painful fingers.

Whether that be due to Raynaud's phenomenon, rheumatoid arthritis or plain old osteoarthritis, the result can be pain and difficulty using our hands properly.

Raynaud's can be particularly problematic in these colder months and results from reduced blood flow into the hands. This can leave you with white, painful fingers nd while the NHS description might say "It's common and does not usually cause severe problems", those of you who struggle with it will find it causes pretty severe problems when it comes to using your hands in winter.

Lots of people with osteoarthritis also complain that their joints hurt more in colder weather and of course, anyone suffering with hand pain is more likely to wear gloves in cold weather and that also reduces your finger agility.

That's when these replacement zip pulls are really useful. I'm sure plenty of companies now offer them but I've had difficulties locating them in the past so for anyone who needs a bit of assistance getting hold of their zips in colder weather, Rab can send you a few to make life easier...

21/02/2025

The joy of planning!

Are you a planner? I try to be but I'd found it had got lost in the overwhelm last year.

However, I am finding that setting aside time to review my goals and plan my week with a schedule of the professional and personal tasks is actually quite freeing.

If you do this already, you might wonder how I've coped without this. But I've been very good at lists and to-dos but not so good at true goal-setting and breaking this down into the tasks that need to be executed in order to reach these goals. The tasks are the easy bit! It's the why that I've been missing.

So if you haven't tried it, consider what you want to achieve professionally and personally next week and write down the steps you'll need to take to move you closer to this. It might be eating healthily and therefore scheduling a shop for fresh food and cooking or improving your understanding of your finances and tax before we reach the end of another year and therefore scheduling time to review your income and expenses.

I used these techniques when managing a team of osteos in Germany and having a key role in planning the clinic goals for the year but somehow I'd lost sight of the structure that brings.

And the added bonus?

I gave myself permission for some lovely new stationery!

14/02/2025

Are you burning out?

I was one of those people who got ill as soon as I stopped work at Christmas.I'd let myself get to a bit of a burnout but I knew there was a lesson to learn.

The work-life-work cycle can be pretty draining anyway so how to figure out if you're heading towards, or already wading into, burnout?

Some obvious signs:

Constant fatigue
It's not normal to struggle to get out of bed every day and get through the day.

Emotional detachment
Lack of desire to see friends & family, do the things you enjoy or be interested in work is a sign you've lost the joy.

Regular overwhelm
If you don't know where to start half the time or if the thought of your to-do list makes you weep or lose your patience, you need time out. Somehow!

As a woman of a certain age, I put some of my symptoms down to perimenopause and yes, the very low iron levels didn't help the fatigue. But the wakeup call for me was how great I felt after a few days' rest and additional sleep. Aha!

You may not be able to take a long break but you can build small changes into your days which will start to gain you some sanity:

Take this is a sign to make changes

It's not ideal when we get to this stage but now it's time to be kind to yourself. Acceptance that your body and mind are telling you've been ignoring them is key. No judgement. Just know they're looking out for you.

Small recovery breaks

If you can't take a few weeks off (most of us then!), try and build small breaks into your day. A 5 minute break before you eat lunch or while you wait for the coffee to brew is a chance to lock onto your breathing and try and slow it right down. I use these myself when I know I have a busy day and they do work.

Talk to someone

Let someone close to you know how you feel. Pick someone you know will be supportive. They don't need to have answers but just an ear. It really is soothing.

We all have times when we will be overwhelmed and over-busy but keepich check on things and finding management tools will help get us through.

And it's something I spend more time helping clients with. Because the tools and solutions aren't always obvious!

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Ridgeway, Plympton
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