Tips to Get a Good Night’s Sleep

By: Dr. Gordon McPherson-Rayner BSc (Hons), Bchiro

We live in a fast paced world where more and more people are finding it hard to get a good night’s sleep. Patients are always asking their Chiropractor how they can get more quality sleep. Getting seven to nine hours of sleep per night can relieve stress, improve cognitive function, memory, and reduce the risk of certain chronic diseases.

Here are a few useful tips that are recommended to help catch more quality sleep: 

  1. Exercise regularly! Exercise helps to keep your body functioning and burns off excess energy. Make sure not to exercise too close to bed time as the elevated heart rate may keep you up.
  2. Drink warm, room temperature water at night if you are thirsty. Cold water may interfere with your digestive system. 
  3. Get a sleep routine.  Your routine should be replicated each night. Do similar activities before bed and try to get to bed at the same time to help your body get into a rhythm.  
  4. Limit electronic screen time before bed. Bright screens interfere with the production of melatonin, the hormone responsible for our sleep/wake cycle, and can make it harder to fall asleep.
  5. Especially on our hot summer nights, it is important to keep your bedroom a cool temperature, and make the room as dark as possible. This will help your body calm after a busy day, and get ready for sleep. 
  6. Watch your caffeinated beverage intake. Some people can be kept awake especially if they are consumed later in the day. 

How can chiropractic help you sleep better? 

Chiropractic is based on the premise that your body is self-healing and self-regulating. Chiropractors analyse the spine and remove interferences to the nervous system which inhibit its ability to function at its optimal state of well being.  When the nervous system is functioning free of interference, all body systems work better, this can include sleep.  Many people have musculoskeletal issues, neck and back pain, osteoarthritis, these conditions can negatively impact their quality of sleep. Through effective chiropractic care, patients may be able to get a comfortable night’s sleep and experience improvement in their quality of life.  Get more quality sleep and you will have more energy to face whatever challenges life throws at you.

For more advice on how you and your family can get more quality sleep, call (07)4051-2998 or visit carechiropracticqld.com.au

Health Waste: Spinal Fusion Added to List

Spinal fusion for unexplained back pain will today be put on the list of unnecessary, wasteful and risky medical procedures, promising patients more clarity over their options and potentially saving the health system tens of millions of dollar a year.

The move comes after The Australian revealed health insurers had nominated a reduction in spinal fusion surgery as one of the doctor-led responses required to contain the rising costs that are driving up premiums. Even a 20 per cent reduction in hospital cases would save the industry $60 million a year, with flow-on savings for members.

The Australian Prudential Regulation Authority has warned that insurers are “under duress” and more work needs to be done to reduce costs and stabilise the industry. Its latest figures, ­released yesterday, showed the proportion of Australians with hospital cover had fallen again, to 45.6 per cent, the lowest rate since mid-2011.

While spinal fusion surgery may have a role in cases of spinal instability, in recent years it has often been used in an attempt to treat chronic low back pain where there is no obvious cause. Experts are alarmed by the trend and, ­according to one estimate, the surgery cost $2.3 billion over a ­10-year period despite more than half of those operations likely being unnecessary.

The pain medicine faculty of the Australian and New Zealand College of Anaesthetists has now recommended that spinal fusion be added to the list of unnecessary procedures being developed through the professions-led ­initiative Choosing Wisely.

The college is urging doctors not to refer patients with axial or mechanical lower back pain for spinal fusion surgery. It is one of five recommendations from the pain experts for the list, with some of the others being not to prescribe benzodiazepines for low back pain and to avoid prescribing opioids for patients in chronic non-cancer pain where the risks outweigh any benefits. The college’s Mick Vagg said yesterday it was hoped that by ­advising against spinal fusion surgery, clinicians and their patients would be able to focus on other options.

“It is also legitimising people choosing not to have surgery,” said Dr Vagg, a pain medicine physician. “A surgeon once said to me he spent four times as much time talking to people he wasn’t going to operate on than those he was going to operate on. That’s because sometimes it is more psychologically comforting to do something than not.”

Medibank has estimated that about 2000 of its members have spinal fusion surgery each year, costing just under $35,000 each. There is also a huge disparity in the rates of surgery, depending on where it takes place and whether in the public or private system. The Australian Commission on Safety and Quality in Health Care found variation by area on a factor of 6.9. It noted that spinal ­fusion surgery in NSW increased by 2 per cent between 1997 and 2006 in the public system — and by 167 per cent in the private ­sector.

Private Healthcare Australia head Rachel David said spinal fusion was another example of where evidence-based medicine helped patients and the system.

“We know that probably only around 20 patients out of every 100 who get spinal fusion surgery are helped by it,” Dr David said. “But it gets a lot of funding through the (Medicare Benefits Schedule) and doctors will just come back and say we don’t know which 20 per cent benefit, so they are continuing to operate on people. That is the difficulty, when the evidence is unclear about patient selection and the MBS continues to pay, it is difficult under our regulatory system not to pay.”

APRA figures show the level of hospital treatment benefits paid by insurers was 4.7 per cent higher in the December quarter than the same period the year before. But the average out-of-pocket cost for patients in that period increased 6.1 per cent.

Dr David said health insurers returned more of their premiums to members than any other insurance category. She suggested the figures would also put lie to the claims, most recently made by Labor leader Bill Shorten, that some health insurers were making 25 per cent profits, in comments that appeared to reflect he confused a return on equity measure with profit.

“Health fund profit margins were 5.16 per cent in the 12 months to December 2017 and health fund profits have remained stable over the last decade running between 4.5 and 6 per cent, significantly below the returns made by private hospital groups and medical specialist practices,” she said.

The continued slide in the proportion of Australians with hospital cover — 12,294 fewer members in the quarter — came after Health Minister Greg Hunt announced a package of reforms and before he approved long-time low premium increases.

-- Dr Joseph J. Ierano

Doctor of Chiropractic

.Sc. (NSW), D.C.(Palmer), BCAO

 

Food For Thought

Did you know that although the brain accounts for less than 2% of a person’s weight, it consumes 20% of the body’s energy? Something pretty important must be going on up top. Life’s stresses can sometimes go unchecked or ignored and through the natural ageing process, our brain can slowly become susceptible to various degenerative processes. These range from having a foggy head or lapses in memory to a severe reduction in brain power such as that seen in Alzheimer’s disease.

Fortunately, there are some simple ways to keep you on your mental toes well into those golden years:

Challenge It: What happens if you can’t be bothered cleaning under the sofa? Dust accumulates and other then the odd two-dollar coin or your keys, this isn’t something we want.  In a sense, if you don’t push your brain, dust can settle and the cogs will slowly stop turning. The easy solution is to have a good crack at the crossword and Sudoko puzzles in the paper or download a “brain gym” application for your phone.

Exercise It: Regular physical activity is vital for bedding down memories and firing up your nerve system. We don’t all have to be out pounding the pavement for 30km every morning; it just has to be consistent movement everyday. Examples include walking, gardening and swimming. The activities that use both sides of your body will also nourish both sides of your brain.

Feed It: A brain without sound nutrition is running on an empty tank of gas. Think back to the last time you only had a coffee for breakfast or skipped the meal entirely. How well did your brain function that day? The outer layer of the brain requires a constant supply of fatty acids so try to include plenty of omega-3s in your diet, such as those found in cold water fish like salmon and flaxseed oil. Other foods such as eggs, broccoli, kale and wheat germ all provide essential building blocks for neurotransmitters. These special molecules act as the chemical messenger system for your nerve system and without them; doing up your shoes or shutting your eyes at night wouldn’t be possible. A good rule of thumb with your diet is: “Put garbage in, you’ll get garbage out.”

Take care of your brain and it will take care of you.

Written By: Dr Matt Jacob

Being Good is Good for Your Health

Science is beginning to demonstrate why selfless acts are so good for us. It has been demonstrated that when people volunteer or donate to charity, their brains register pleasure and reward. These are the very same areas of the brain that light up when you eat your favourite food, kiss a lover, or win a race.

At Care Chiropractic QLD, we are responsible for looking after the health of our community not just at an individual level, but on a larger scale. At least once a month all of our clinics run free health seminars, workplace safety classes, or charity events such as the Ambrose Golf Day for the Mareeba Hospital Foundation. Through the support of our patients, we have donated 107kg of clothing to Papua New Guinea.  We also run annual Christmas drives at our practices with patient support.

So maybe nice guys don’t always finish last. Selflessness can enhance our lives in multiple areas such as health, romance and finances. Here’s why:

  • It’s good for your health - The same feel good chemicals that are released when you do a good deed are also naturally occurring painkillers and promote healing
  • It’s good for your bottom line - Altruists may reap unexpected financial benefits because others will feel compelled to reward their kindness
  • It’s good for those with addictions – getting involved in the community has been shown to significantly reduce relapse rates amongst both adolescents and adults  
  • It promotes social connection – when we give to others, they feel closer to us and we feel closer to them. 

So, how can you, your business or family help? There are a number of ways you can start reaping the benefits of giving.

  • Connect with like-minded groups. People are much more likely to help members of their own group. Examples include liking the same sport, hobby or social service groups such as Rotary
  • Give thanks – grateful people are more generous
  • Lead by example – great leaders inspire other to follow, not simply getting people to do what they want
  • Get time on your side – individuals are much more likely to help someone in need if they believe they have the time to do so
  • Fight inequality – whether it is in the workplace, home or schoolroom. We aren’t born with prejudice, it’s something we learn.  

"Never doubt that a small group of thoughtful, committed  people can change the world. Indeed, it is the only thing that ever has." - Margaret Mead

By Dr Matt Jacob

Care Chiropractic QLD