Tips From Sonia

By Sonia Ragusa (Chiropractic Assistant)

Many people try and go way out there, trying different things to get healthy or to lose weight, but reality is,  methods to improve your health are pretty straightforward, to lose weight- eat less and exercise more, to boost your energy- get more sleep, to prevent dehydration-  drink more water.

In today’s society people would like to have a magic pill to solve the health and weight issues. We are getting more lazy and getting the head space of, I don’t care anymore- I’m married my wife/husband doesn’t care what I look like, I have kids, I have no one in my life so why bother, I have always been this way it runs in the family. We just need to keep it simple for example I myself can get a little lazy, unless  I push myself so this is what I do. In the morning I drink a huge glass of water and do some basic exercises in my lounge room. I make myself a smoothie which is really simple-1 egg, coconut milk, Chia seeds.  Chia seeds contain a large amount of omega-3 fatty acids, which are good for reducing inflammation and fighting chronic diseases. Protein powder, almonds, fresh or frozen fruits and Jalna yoghurt, it has no gluten or starches no artificial sweeteners and colours no preservatives and no cane sugar, the best one to use,

I find this will fill me up for most of the day.  Again just keep it simple, cut down the sugars and bread and do light exercises, just a walk around the block is a start. There are other alternatives out there, we just need to explore our resources.  Sometimes we need to have a reality check and that comes in as a form of a heart attack, stroke, diabetes, liver and kidney diseases.

Why would we let ourselves go to these extremes, well we get lost in everyday living or should I say everyday slumber, that’s not living and we forget the most important person in the world is ourselves.

Stop using excuses and start living.

My motto is “everything in moderation”.


By Janet Condon (Chiropractic Assistant)

From the moment we are born and the first taste we get of our mothers milk we are hooked!  Love it or hate it sugar is an integral part of our lives, its very sweetness beckons us to want more and we associate it with survival and comfort.  Sugar stimulates our dopamine receptors causing a high similar to that induced by drugs and just as addictive, for this reason most of us consume way more sugar per day than the recommended 25gm which is just 6 teaspoons.  Considering that a 350ml glass of coke contains 10 teaspoons and a 350ml glass of apple juice contains 9.8 teaspoons that’s not hard to do.

Excess sugar in the diet has been linked to obesity, diabetes, tooth decay and gum disease, cholesterol and heart disease, fatty liver, metabolic syndrome and cancer.  So what to do?  Drink plenty of clean filtered water – about 1 litre per 20kg of body weight, eat lots of fresh vegetables and whole fruit, add some healthy fats such as coconut oil, olive oil and ghee, some whole protein like grass fed beef or fresh oily fish – salmon and sardines are great and limit sugary and processed food as much as possible.  One of the easiest ways to consume too much sugar is through drinks, avoid sweet fizzy drinks and juices and have coconut water or mineral water instead.  Try making some herbal or fruit tea and having it either hot or cold.  You can still have the cake (in moderation) just don’t wash it down with a sugary drink as well!

The Frequency of Essential Oils and how they help us to ‘Re-Tune’

By Renee Clifford (Chiropractic Assistant)

Essential oils are essentially the ‘lifeblood’ or ‘lifeforce’ of a plant and can help support our wellbeing. How? Well they are living substances which allows them to support the living cells of our bodies – Life literally supports life! – this is of course, if they are truly from nature and not created in a lab or adulterated in any way. What makes them ‘living’ is the fact that there is frequency or movement within their cells – this is missing from most store bought oils.

Since all living cells vibrate – our bodies oscillate or have measurable frequency too. Can you really measure this and know for sure? Of course! Bruce Tanio built the first frequency monitor in 1992. He determined the normal frequency of human beings is 62-68 MHz which represents the “State of Health”, where your immune system is functioning adequately to maintain wellness. When we experience physical or emotional stress we go ‘out of tune’ and there is an energy block or a lack of energy flow. Most illnesses are characterized by this blockage and will manifest as inflammation, irritation and illness. Re-tuning to the original frequency brings the body back into proper alignment or balance allowing us to resume our natural harmonic resonance.

How can we ‘Re-Tune’? There are many ways including mediation, yoga, getting out in nature and by using essential oils! Essential oils affect our anatomy, electromagnetic biofield and energy centres by helping everything come back into balance, allowing our body/mind/spirit to selfheal. This is because we take on the frequency or vibrational energy of essential oils when they are brought into our field. The bio-energy of essential oils do not resonate with toxins in our bodies. So as we take on their vibrational energy when we inhale, ingest, apply to our skin, they are assisting us in driving out these toxins. Neither do essential oils resonate with negative toxic emotions – these are also brought to the surface so we can deal with them and release them.

Are you Taming your Tiger?

By: Dr Gordon McPherson-Rayner (Chiropractor)

Everywhere you look, people are becoming more stressed in their daily lives. Living in the modern world we are working longer hours, are away from our families and have more demands placed on our time.

Our bodies are subjected to various stressors throughout our day.

Environmental stressors:

  • foods we chose to eat
  • the things we put on our skin
  •  the environments we find ourselves in

These play a big impact on the body’s chemical composition. 

Mental or emotional stressors:

  •  the daily demands and thoughts that are running through our heads
  • our doubts and fears

Physical stressors:

  •  daily postures
  • repetitive motions
  • large and small traumas/injuries we experience throughout our life

When the combination of these three stressors overwhelm the body’s natural ability to adapt and compensate, nervous system interference becomes present. This interference impacts the way our body perceives the world around us. This is what we Chiropractors call a vertebral subluxation.

Now that we understand how the body receives stress, we now can learn how it affects our health.  When we are too overstressed our body enters a state of ‘flight’ or ‘flight’. Your heart beat quickens, your senses heighten, your ability to repair and regenerate decreases, and you stop digesting your food. These responses were originally triggered during stressful events like running away from a tiger.

This is a problem in our modern day society, where we are not being chased by animals looking for their next meal. We are overstressed, which has a negative effect on health. It can trigger cardiovascular, and various soft tissue damage. We hear that stress is good for high performance situations where heightened senses are necessary, but if you are always in a state of stress it can leave your body in a dire situation.

This is where your chiropractor comes in. Chiropractors are the only professionals that analyse, detect, correct spinal subluxations and remove neural interference, to help the body communicate more appropriately and function at its best.

To learn more about how you can “Tame Your Tiger” and reduce stress in your life, contact our practice on 4051 2998 to book in to our May workshop. 

Rethinking Inflammation


Dr. Rachel Hume Chiropractor

Our bodies are far, far more intelligent than we give them credit. In fact, we have an inborn wisdom within us – our innate intelligence – that controls and coordinates every single function within our body, via our nervous system.

Body signs and symptoms are our body’s alarm system – they let us know when imbalances are present. Without symptoms, we would be in far more trouble!

Inflammation is a normal response by the body to trauma, infection or dysfunction within the body. Too quickly we want to get out of discomfort and reduce the inflammation artificially with anti-inflammatory medication, or the like. This can slow down and impair the healing process1,2. Remember, inflammation is there for a reason – to kill pathogens, heal tissue, and/or immobilise a joint while it is healing.

However, chronic inflammation (lasting longer than expected, or recurring) requires attention, as it indicates the body’s healing capacity is potentially impaired. This could be due to issues such as subluxation/s (joint misalignment and nerve pressure), chemical imbalances (eg. toxicity, poor diet, digestive issues, nutrient deficiencies), or stored emotional stress (eg. unresolved grief, anger, worry). A chiropractic adjustment will increase your body’s ability to heal and adapt to the physical, chemical or emotional stress present within the body.  

Think about this: if our smoke alarm in our house was ringing, we wouldn’t just turn the alarm off to stop the noise. We would work out why the alarm was triggered, address the problem, and the alarm would stop ringing as a result. Health problems need to be treated the same way!

So next time you experience inflammation, ask: ‘What is my body trying to tell me?’ And ensure your body is ‘well adjusted’ so that your innately intelligent body can work its healing magic!


1.       Mishra DK, Fridén J, Schmitz MC, Lieber RL. Anti-inflammatory medication after muscle injury: a treatment resulting in short-term improvement but subsequent loss of muscle function. J Bone Joint Surg. 1995;77A:1510-1519.

2.       Reynolds JF, Noakes TD, Schwellnus MP, Windt A, Bowerbank P. Non-steroidal anti-inflammatory drugs fail to enhance healing of acute hamstring injuries treated with physiotherapy. S Afr Med J. 1995 Jun;85(6):517-22.

So What’s the Deal With Fasting?

Dr Timothy Jack, Chiropractor

This is a topic that seems to be all the rage in health media today. With such dietary options in the press as the 5:2 diet (eating for 5 days and fasting or calorie restricting for 2 days), ‘intermittent fasting’, and the Ketogenic Diet currently having a lot of hype behind them, fasting is a hot topic.

What is it Exactly?

Fasting is the act of going for extended periods of time (sometimes more than a day) without eating food, and often just drinking water. This allows your body’s vital energies to redistribute themselves from masticating and digesting food (an often energy-intensive job), to the job of healing and repairing the internal structures of your body. Michael Mosley made a great documentary with the BBC about fasting called ‘Eat, Fast and Live Longer’ where he delved into the science and the research behind it. It’s been shown to be an excellent way to decrease your metabolic age (a number based on how effectively your body chemistry functions), and improve your health andlongevity by drastically lowering the chances of having both heart disease and diabetes, which currently account for around 40% of the deaths in western society. Both fasting and caloric restriction (having a limited amount of food during the day) have been shown to help build new brain cells, and repair the ones that we currently have. Interestingly, these practices have also been shown to help rebuild the body’s immune system.

Three-day fasts have been shown to turn on genes in the body that hugely increase the function and efficiency of the immune system, creating a system of ‘endogenous antioxidants’, that don’t get activated by any other function outside of fasting. The endogenous antioxidant system has been shown to have great effects in helping the body fight cancer and keep the brain functioning healthily. Interestingly, once this system is turned on, it stays on. So, fasting seems to flick a switch inside us that stimulates our body to move up a gear to greater ongoing function. It’s not necessarily easy, but the effects of fasting upon body spirit and mind have been shown since the beginning of written history, with references to fasting found in every major religious text in the world. If you’re looking for a new approach to health that’s thousands of years old and can help you be here for a long time and a good time, seek some professional advice and guidance and try fasting. It may just change your life for the better.

For Further Info Check out:
-    Documentary: Dr. Michael Mosley (2012) ‘Eat, Fast and Live Longer’,
-    Podcast: The Tim Ferriss Show - Dr. Dominic D’Agostino ‘Disease Prevention, Cancer, and Living Longer’,
-    Free PDF (download online): Upton Sinclair - ‘The Fasting Cure’
-    Book: Paul and Patricia Bragg ‘The Miracle of Fasting’
-    Book: Michael Mosley and Mimi Spencer ‘ The Fast Diet’

Summer Tips to Help You Get a Good Night’s Sleep

Dr Gordon McPherson-Rayner, Chiropractor

We live in a fast-paced world where more and more people are finding it hard to get a good night’s sleep.

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 well 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 down 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. If you are sensitive to caffeine, avoid drinking it past 2pm.

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 welling.  When the nervous system is functioning free of interference all body systems work better, and this can improve sleep.  Many people have musculoskeletal conditions such as neck pain, back pain and osteoarthritis. These conditions can negatively impact the quality of sleep. Through effective care for patients with these conditions, they are more 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 overcome whatever challenges life throws at you.