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Friday Five – 5 ways to eat healthfully

Eating a healthy diet can help a number of different issues from weight management to hormone health. Today we are discussing our top 5 tips to eat more healthfully. Eat whole foods. A whole food is any food that hasn’t been processed or refined. It is as close to finding it in nature as possible. Cook more meals at home. When you cook meals at home, you know what you are putting in. That way you can monitor salt, sugar, unhealthy fats and include all of the healthier foods. Avoid packaged foods unless necessary. They are full of sugar, salt, unhealthy fats, preservatives, and colourings. Increase your fruits...

Top 5 ways to manage back pain

Back pain affects so many people at some stage in their life. The pain can be acute or chronic, and can affect quality of life.   Here are our top 5 ways to manage back pain:   🔴 See a Chiropractor. Chiropractic works to increase range of motion of joints in the back, increase strength in the back, and reduce tension and increase flexibility of back muscles. A number of studies recognise Chiropractic as an appropriate treatment method for back pain. 🟠 See a Physiotherapist. Physiotherapy aims to restore the function of poorly moving muscle joints in order to reduce muscle tension and improve muscle strength. Treatments are specific to...

What is the pelvic floor?

The pelvic floor is a group of muscles that attach to the bones of the pelvis and act like a sling for the organs in the pelvis. The muscles also wrap around the urethra, rectum and vagina. The muscles of the pelvic floor need to be able to contract and relax appropriately in order to prevent incontinence, allow for ease of going to the toilet, allow sexual penetration and support the lower back. The pelvic floor can be underactive or overactive. This means that both can cause issues. An underactive pelvic floor can be caused by a number of things. Some of the more common causes are childbirth, age, persistent...

Fertility Friday – Myth # 8

Myth # 8: Having endometriosis means you can’t have a baby While endometriosis can affect fertility, it does not mean you can’t have a baby. In fact, it is believed that 60-70% of women with endometriosis are fertile. It is important to seek help from your health professional if you think you have endometriosis (although it can take up to 8 years to get a diagnosis!). While there is no cure, there are different treatment options that may be suitable for you. At Essence of Health, we may be able to help you with acupuncture, naturopathy and physiotherapy. If you think you have endometriosis or have been diagnosed already, and would...

Fertility Friday – Myth #7

Myth # 7: If you've had a baby, you'll easily fall pregnant again Unfortunately, this is not true. Previously having a baby does not guarantee falling pregnant easily with a subsequent baby. Secondary infertility is the term used to describe fertility issues after having one or more previously successful pregnancies. The causes are exactly the same as primary infertility and can be male or female related. If you are trying for another baby and think you may need some help, please reach out to us. We would love to be part of your team....

Fertility Friday – Myth # 6

Myth #6: Age is not a factor in male fertility It is true that males produce sperm throughout their entire life and can father children at any age. However, this does not mean that their fertility is optimum throughout their entire life. We often think of the ticking fertility clock relating to women only. But male fertility also diminishes with age. Males may experience reduced semen volume, lower numbers of sperm and reduction in motility after the age of 45. This means that after the age of 45, it takes longer for a male’s partner to fall pregnant. There is also greater risk of miscarriage, genetic abnormalities and developmental conditions. If...

What is involved in a pelvic floor physiotherapy session?

A Pelvic Floor Physiotherapy session will include two parts: Consultation and examination Treatment Consultation and examination During the consultation and assessment, Bella will take a thorough case history to help determine the presenting issue, associated pain and possible causes. She will also discuss past medical history including any previous tests and treatments. Bella will then conduct an examination. This may include an external and internal examination. This is to what system of the body is contributing to your pelvic floor issues. Isabella will talk you through each stage of the examination to ensure you feel comfortable. Treatment  Once Bella has a good understanding of your condition from your consultation and examination, she...

Fertility Friday – Myth # 5

Myth #5: Couples with no underlying issues conceive as soon as they start trying It is true that some couples fall pregnant quickly. However, it is not often the case. And even if both have no underlying health conditions, there is no guarantee that a couple will conceive in any given month. In fact, statistics show that there is a 25-30% chance of conceiving each month when aged 35 and under. This drops to 15% between the ages of 35 and 40. After 40 it drops again to 5% and after 43 1-2% each month. You may be able to help your chances by • making sure your cycle is regular for you....

Lifestyle changes to boost your immune system

Over the last few Mondays, we've been talking about your immune system. Today is our last post in this series, and we are talking about a few other ways to boost your immune health. 👩🏼‍🍳 Eat a healthy diet. A healthy diet is the basis of most health improvements. Try to increase colourful fruits and veggies and reduce sugar, processed foods and alcohol. 😴 Get enough sleep. Sleep allows your body to repair and rejuvenate. Try to aim for at least 7 hours a night. 🚶🏿‍♀️Exercise. Regular exercise has been shown to boost the immune system by helping the curculation of immune cells around the body. It also helps to strengthen...

Fertility Friday – Myth # 4

Myth #4: You have to try for 12 months before investigating why you're not falling pregnant The reality is when it comes to trying to fall pregnant, you can investigate causes of possible fertility issues at anytime. If you have been trying for 6 months with no success, it is a good time to make make an appointment with you Doctor or a fertility specialist to see if there are any underlying causes. We recommend starting acupuncture, making any lifestyle changes and getting a blood test to check for any deficiencies or imbalances at least 3 months before you start trying. Of course if you have issues with your cycle, such as...