Sitting too long is no good. And exercise is good for us. We all know this and it’s something that Dr Shaun from Waverley Chiropractic Centre explains to every patient, old or young. New research from Brigham Young University is telling us exactly how much exercise impacts the aging process on a cellular level. Now that’s good to know!
It all comes down to tiny proteins called telomeres. Theses are the end bits of our chromosomes. “Each time a cell replicates, we lose a tiny bit of the endcaps. Therefore, the older we get, the shorter our telomeres .”
The study, lead by exercise science professor Larry Tucker, found that people who maintained consistently high levels of physical activity had significantly longer telomeres than those who were sedentary or even moderately active. At the extreme end of the comparison (i.e. Those with very high levels of physical activity vs. those who were sedentary) this amounted to 9 years difference in telomere length . Between those who were highly active and those who were moderately so, the difference was a lesser but still hefty 7 years.
“Just because you’re 40, doesn’t mean you’re 40 years old biologically,” Tucker said. “We all know people that seem younger than their actual age. The more physically active we are, the less biological aging takes place in our bodies .”
What kind of activity? The study used benchmarks of 30 minutes jogging for women, and 40 minutes jogging for men, five days a week [1, 2]. Although the exact mechanism for the preservation of telomeres has not yet been pinpointed, Tucker speculated it could be tied to inflammation and oxidative stress.
“Previous studies have shown telomere length is closely related to those two factors and it is known that exercise can suppress inflammation and oxidative stress over time.
“We know that regular physical activity helps to reduce mortality and prolong life, and now we know part of that advantage may be due to the preservation of telomeres,” Tucker said. ”
The study is the second published this year that linked telomere length with physical activity levels. Researchers at the University of California (San Diego) School of Medicine looked at elderly women who sit for more than 10 hours a day . They found these women to have cells that were “biologically older by eight years compared to women who are less sedentary .”
“Our study found cells age faster with a sedentary lifestyle. Chronological age doesn’t always match biological age,” said Aladdin Shadyab, PhD, lead author of the study with the Department of Family Medicine and Public Health at UC San Diego School of Medicine .”
Their benchmark for physical activity varied somewhat from that used by Tucker and his colleagues. Shadyab et al used 40 minutes of moderate to vigorous physical activity per day as their research parameter.
The study looked at nearly 1,500 women aged between 64 and 95, as part of a larger longitudinal study looking at determinants of chronic disease in postmenopausal women.
“We found that women who sat longer did not have shorter telomere length if they exercised for at least 30 minutes a day, the national recommended guideline,” said Shadyab. “Discussions about the benefits of exercise should start when we are young, and physical activity should continue to be part of our daily lives as we get older, even at 80 years old.”
So the answer for youth is very simple: get moving every day! It may keep you nearly a decade younger than your biological age, even on a cellular level.
 “High level of exercise linked to nine years of less aging at the cellular level,” Medical Express, https://medicalxpress.com/news/2017-05-high-linked-years-aging-cellular.htmlretrieved May 15, 2017
 Tucker L (2017), “Physical activity and telomere length in U.S. men and women: An NHANES investigation,” Preventive Medicine (2017). DOI: 10.1016/j.ypmed.2017.04.027
 “Too much sitting, too little exercise may accelerate biological aging: study,” Medical Express, https://medicalxpress.com/news/2017-01-biological-aging.html retrieved May 15, 2017
Chronic back problems are common place at Waverley Chiropractic Centre. Whether it’s due to unsuccessful previous treatment or it’s just been left too long, many patients present to Glen Waveley chiropractor, Dr Shaun Beovich with chronic back pain. Chronic back problems include pain which can be identified as a persistent ache anywhere on the back. Usually felt in the lower back area, chronic back pain can also cause stiffness, soreness and inflammation. The pain itself may range from mild to severe or from a dull ache to a sharp pain.
People with chronic back pain can often find it hard to undertake normal daily activities and this can affect general outlook on life. Chronic pain can create a perception of harmfulness, which may lead to reduced physical activity and a sense of disability or helplessness.
Chronic pain conditions are commonly associated with insomnia. Poor sleeping patterns and lack of sleep can exacerbate pain and impact quality of life.
What causes chronic back problems?
It is not always possible to identify the cause of back pain. Although pain from a direct injury (such as a sprain or strain) or a medical condition (like a slipped disc or sciatica) may be easier to identify, chronic back problems can also result from lifestyle choices.
People who lead inactive lives and have poor posture are more at risk of experiencing back pain due to prolonged strain on the back and spine.
Here is some interesting research on how the brain reacts to chronic pain. For more information contact Waverley Chirpractic Centre on 8839 5364 or book online at www.waverleychiro.com.au
Chronic pain amplifies the brain’s reaction to new injuries
Chronic pain in any one body part may distort the intensity with which a key brain region perceives pain everywhere else.
This is the finding of a study in rats, which was led by researchers at NYU Langone Medical Center, published in the journal eLife, and presented at the annual meeting of the American Pain Society.
Designed to help us avoid injury and be more likely to survive, our brains are wired to generate alarm when we are injured, and fear when we again encounter the same injury source.
The new study supports the theory that chronic pain rewires circuits in a brain region called the anterior cingulate cortex (ACC) to increase “aversion,” the amount of attention paid to, and alarm felt about, any given pain signal, say the study authors. Most previous studies have focused on nociception, the intensity of incoming sensory signals from say a burnt finger, instead of what the brain does with such signals once they arrive.
“We pursued this study because of what we saw in the clinic, where patients with chronic pain, say in the lower back, report much higher than normal pain after surgery in the knee or abdomen,” says Jing Wang, MD, PhD, vice chair for Clinical and Translational Research Department of Anesthesiology, Perioperative Care and Pain Medicine at NYU Langone. “Our study results argue that chronic pain causes distortion in how the ACC calculates pain intensity with system-wide consequences.”
As many as 1.5 billion people worldwide suffer from chronic pain, some from fibromyalgia and several other syndromes where patients are more sensitive to pain throughout the body for reasons unknown.
More Pain Everywhere
Past research had shown that a body part that is the source of chronic pain triggers greater than normal signaling activity in ACC nerve cells when that same area is injured again. The new study is the first to show that chronic pain in one locale causes a greater reaction to pain-causing stimuli throughout the body. Specifically, researchers found that chronic pain in one limb in rats increased the aversive response to acute pain stimuli in the opposite limb.
To understand these mechanisms behind this, Wang and colleagues stitched into a certain spot in the DNA of nerve cells in rats the code for a light-sensitive protein. At the same time, the team implanted electrodes in the AAC to measure nerve cell activity. With these elements in place, the team was able to shine light on the ACC, which reacted with the light-sensitive protein to adjust the activity of nerve cells there as rats encountered painful stimuli, judged their intensity, and learned to avoid them.
The researchers found that chronic pain dramatically increases ACC activity, and that artificially increasing AAC activity made the brain region’s response to low intensity pain stimuli larger than normal, such that it “bothered” the rat much more than it should. By the same token, turning down ACC nerve cell signaling returned the aversive behavioral response, which had been amplified by chronic pain, back to normal.
Beyond pain processing, the study results imply that chronic pain can magnify responses to stimuli that are aversive but not painful, like the responses to light that worsen migraines. Furthermore, the ACC is known to be involved in emotional processes and connected to many brain regions. That, combined with the current study results, suggests that chronic anxiety and depression may also amplify the attention and alarm attached to pain stimuli that would otherwise be too small to bother us, researchers say.
In zeroing in on the ACC, the research team has also provided a rational target for technologies like deep brain stimulation and transcranial magnetic stimulation, which deliver electric currents to reverse nerve cell signaling patterns that cause disease, says Wang. He and his colleagues are already working on related protocols designed to dial back the increased ACC activity linked to chronic pain, with clinical testing expected to begin in 2018.
Article: Chronic pain induces generalized enhancement of aversion, Qiaosheng Zhang, Toby Manders, Ai Phuong Tong, Runtao Yang, Arpan Garg, Erik Martinez, Haocheng Zhou, Jahrane Dale, Abhinav Goyal, Louise Urien, Guang Yang, Zhe Chen, Jing Wang, eLife, doi: 10.7554/eLife.25302, published 19 May 2017.
Over the July school holidays Waverley Chiropractic Centre in Glen Waverley is offering free spine and posture check ups for all school aged kids. Situated at 490 Springvale Rd, Glen Waverley just call 88395364 or check out the website at www.waverleychiro.com.au
Migraine Triggers. For those who are predisposed to them, a number of things can trigger a migraine: lack of sleep, stress, flickering lights, even strong odors. For help try Waverley Chiropractic situated at 25 Mt Pleasant Drive, Mt Waverley. Ph 9581 2624 or book online www.waverleychiro.com.au
If you’ve ever had a migraine you know that it’s more than just a headache. The debilitating pain can be accompanied by nausea and other symptoms – and it’s more common than you may think.
It is estimated that 18 percent of women suffer from migraines while 6 percent of men are migraine sufferers. It most commonly affects people who are between the ages of 25 and 55, but even young children have been diagnosed. Migraines can stop you in your tracks, but there are treatments that can help. Chiropractic care has been shown to help ease the pain, intensity, and frequency of migraines.
What is a Migraine?
Migraines are vicious headaches that can last several minutes to several hours or even days. It is characterized by intense pulsing or a throbbing sensation that is typically confined to one area of the head. It is often accompanied by vomiting, nausea, and extreme sensitivity to sound and light. The pain can be so severe that you can barely function. Many people find themselves confined to bed in a darkened room, waiting for it to pass.
A number of things have been identified as migraine triggers:
- Hormonal changes – at certain times during the month, women experience fluctuations in estrogen which can trigger migraines
- Oral contraceptives – medications that change or replace hormones can make headaches worse
- Certain foods – processed foods, MSG, salty foods, aged cheeses
- Fasting or skipping meals
- Sensory overstimulation
- Intense physical exertion
- Too much or too little sleep
How Chiropractic Care Can Help Migraine Sufferers
Headaches and migraines may be caused by a spine that is out of alignment. It can irritate the nerves that run from the brain to the spine causing a headache. Chiropractic adjustments can help relieve the pain of migraines.
At Waverley Chiropractic we will align your spine and work with you to create a wellness plan that includes lifestyle changes and diet. Making changes to your sleep patterns and eliminating certain foods from your diet can help prevent migraines.
Including chiropractic care as part of your whole body maintenance, as well as migraine prevention, can help you stave off these headaches so you can get on with your life.
Suffering from chronic low back pain? Well, you’re not alone. An estimated 3.7 million Australians are suffering from chronic back problems, making it a major public health concern. Chronic back pain is a long-term, persistent condition and can cause physical and psychological distress.
If you are seeking help for chronic back pain, Waverley Chiropractic Centre situated in Glen Waverley may be able to help.
Taking the first steps to combat chronic back pain can be overwhelming. In the first instance, it can be helpful to seek advice from a healthcare practitioner and then focus on self-management in light of the advice received.
Chiropractors are trained “to diagnose, treat, co-manage, and manage the treatment of patients with low back pain disorders” and work with other healthcare professionals where needed to address chronic back pain. There are many ways chiropractors can help with chronic back pain. Here are 2 ways Dr Shaun Beovich from Waverley Chiropractic Centre in Glen Waverley can assist in managing symptoms of chronic back pain.
1. Chiropractic Treatment
For chronic back problems, chiropractors use a variety of non-surgical treatments such as spinal manipulative therapy (SMT). As with any treatment approach, we will work with you to evaluate if this method can bring relief for your chronic back pain symptoms.
SMT has shown positive effects on back pain. A study has shown that in terms of short- and long-term patient-rated pain and disability, for (predominantly chronic) lower back pain, there is strong evidence that SMT is similar in effect to a combination of medical care with exercise instruction.
Chiropractors are highly qualified healthcare professionals who are licensed to use SMT and other manual therapies to assist patients suffering from chronic back pain.
2. Lifestyle Advice
It can be hard to identify the cause of chronic back pain, especially in the absence of an injury or medical condition, however, a sedentary lifestyle and poor posture are risk factors for this condition.
Staying active is important for spinal mobility and health. People with chronic back pain may find it hard to exercise, however, they should try to be as active as possible. Incorporating walking into your daily routine is a good way to start.
Poor posture can also put strain on the spine. Slouching or hunching distorts the natural shape of the spine and places undue stress on it.
At Waverley Chiropractic Centre we can advise on self-management of chronic back pain symptoms through exercise and lifestyle modification. Call 88395364 or book online at www.waverleychiro.com.au
 Globe, Gary et al. “Clinical Practice Guideline: Chiropractic Care For Low Back Pain”. Journal of Manipulative and Physiological Therapeutics (2016): Web.
 Bronfort, Gert et al. “Evidence-Informed Management Of Chronic Low Back Pain With Spinal Manipulation And Mobilization”. The Spine Journal 8.1 (2008): 213-225. Web.
As part of Spinal Health Week 2017 (22-28 May), chiropractors are raising awareness of chronic back pain and encouraging Australians to seek help.
Spinal Health Week is a health initiative of the Chiropractors’ Association of Australia and as part of this year’s campaign, Dr Beovich from Waverley Chiropractic Centre is encouraging Glen Waverley residents to seek help for chronic back pain.
Chronic back pain is a national issue. One in six Australians suffer from the physical and psychological effects of chronic back problems – that’s an estimated 3.7 million people suffering.
“The Australian Institute of Health and Welfare defines chronic back pain as a health condition that lasts for three months or longer” says Dr Beovich.
A sedentary lifestyle and poor posture are risk factors for chronic back pain. The good news is it’s never too late to improve spinal health.
“Simple measures such as incorporating walking into your daily routine can improve chronic back pain symptoms. Walking keeps the spine active and mobile. Improving posture can also help to relieve strain on the spine and improve circulation.” Dr Beovich said.
Chiropractic care focuses on the relationship between the spine and nervous system without the use of surgery or drugs. Australian chiropractors are five-year university trained healthcare professionals, regulated by the Australian Health Practitioner Regulation Agency, and must complete mandatory continuing professional development.
For chronic back problems, chiropractors use a variety of treatments such as spinal manipulation or manual therapies. Working with other healthcare providers where needed, chiropractors also offer advice on self-management through exercise and lifestyle changes.
To promote Spinal Health Week, Waverley Chiropractic Centre is offering free digital posture checks.
Visit spinalhealthweek.com.au to learn more about chronic back pain and chiropractic care.
Here at Waverley Chiropractic Centre in Glen Waverley, we often see patients with sciatica. It’s a painful condition which may be present with or without back pain.
Sciatica is the Latin word for “Pain down the back of the leg” and is usually caused by irritation to the sciatic nerve in the lower back.
The sciatic nerve runs from the lower back down through the buttocks and along the back of each leg. Sciatica is pain along this nerve and is a relatively common form of back pain and is usually caused by pressure on the sciatic nerve from a herniated or bulging disc.
The pain from sciatica can be anything from infrequent and irritating to severe and debilitating. Usually, it affects only one side, the pain radiating through the buttock and down the leg and is often associated with a constant pain on one side of the buttocks, pain in the leg and/or buttock that may be worse when sitting , burning or tingling down the leg, weakness, numbness or difficulty moving the leg or foot or a shooting pain that makes it difficult to stand up.
While sciatica can be extremely painful and uncomfortable, it is rare that permanent nerve damage (tissue damage) results. Most pain is due to inflammation and will improve within a period of time. Nerve pain is caused by a combination of pressure and inflammation on the nerve root, and treatment is centred on relieving both of these conditions.
Typically, sciatica is made worse by bending, lifting, sneezing and coughing.
Sciatica is a common problem for manual workers, sedentary office workers and is particularly prevalent during pregnancy.
Chiropractic Treatment main objectives are
- reduce pain
- restore movement
- strengthen weakened muscles
- reduce tension
Causes of Sciatica
The sciatic nerve is the main nerve in the leg and the largest in the body. It runs from the base of the spine, along the back of the thigh to the knee, where it divides into branches.
Sciatic pain is usually caused by compression of this nerve root at the point where it leaves the spine. Damage to the nerve can also cause pain.
In young and early middle-aged adults, the most common cause of sciatica is a prolapsed intervertebral disc in the lumbosacral area of the lower back.
In older people, changes in the spine due to conditions such as osteoarthritis may be responsible either by causing localised pressure on the nerve or by narrowing of the spinal canal – called spinal stenosis.
Other bone disease or local injury may also be responsible.
Pressure on the sciatic nerve can result from a number of reasons including
- Sometimes, just sitting awkwardly can cause sciatica.
- Piriformis syndrome (tightness of the piriformis muscle in the buttock that compresses the sciatic nerve)
- Spinal misalignments, vertebral dysfunction
- herniated disc
- Poor posture – wearing high heels, prolonged sitting, poor mattress
- Poor lifting technique and poor bending habits
- Spinal compressions due to osteoporosis
Diagnosis of Sciatica
Since there are many disorders that can cause sciatica, our first task at Waverley Chiropractic is to determine the exact cause of your sciatic nerve interference.
- Always begins with a thorough history,
- Spinal, orthopaedic and neurological examination.
- Special diagnostic imaging investigations such as X-ray, CT, MRI
Treatment of Sciatica
As sciatica is due to pressure on the sciatic nerve, it stands to reason that treatment involves removing this pressure. Your Chiropractic treatment aims to achieve this by reducing nerve pressure caused by poorly moving spinal joints as well as easing muscular tension in the lower spine, buttock and leg.
This is achieved by using a combination of the following techniques:
- Spinal mobilisations
- Massage therapy and trigger point therapy
- Stretching tight muscles, joints, tendons and ligaments
- Ultrasound and other electrical stimulation devices
- Advice in relation to how to minimise pressure and irritation of the sciatic nerve
In addition to this, you will be given a series of home stretching exercises and asked to apply ice and heat to help aid your recovery.
If you are suffering with sciatica at the moment please do not delay – often you can achieve the best results when you address the symptoms early!
For further information, or to consult with Dr Shaun Beovich from Waverley Chiropractic Centre in Glen Waverley call (03) 88395364 or book online at www.waverleychiro.com.au
Last Saturday at Waverley Chiropractic Centre in Glen Waverley we kicked off our 1st event for the year, our Autumn Wellness Day. In conjunction with Healthy Energy, Waverely Chiro Dr Shaun Beovich and a number of other presenters gave lectures and workshops on various wellness topics.
Dr Shaun spoke about sitting being the new smoking. Numerous studies show that sitting is detrimental to your health with prolonged sitting increasing the risk of heart disease, diabetes and obesity. Dr Shaun showed some simple techniques to utilise if you do have to sit all day. He also demonstrated some simple cross-over exercises and how important important the brain is for good posture and that we have to actively engage the brain.
Standing, although not for too long, is better than sitting with standing desks being useful.
The best thing though you can do for your spine is to move! Your spine loves movement! So alternate sitting and standing regularly but better yet, get moving! Go for that walk, swim or take the stairs instead.
For good posture habits and brain development as well, also get the kids moving! Kids are spending too much time sitting, using laptops, phone and tablets.
Dr Shaun also conducted a number of free digital posture checks which again highlighted the problem of forward head posture from too much sitting.
Again, thanks for everyone who made the day such a success.A great way to serve the local Waverley community and raise funds for beyondblue.
Glen Waverley chiropractor, Dr Shaun Beovich is excited to be part of Healthy Energy Autumn Wellness Day. It’s supporting a great cause with all proceeds going towards beyondblue. The location for the event is 490 Springvale Rd, Glen Waverley starting at 10:30am.
Here’s what to expect:
Immerse yourself in an event with wellness information, relaxation and mindfulness all in one day.
Your local award winning wellness centre health professionals are bringing you Autumn Wellness Day in March 18th supporting beyondblue foundation.
Here’s what you will get on the day:
- Mindfulness meditation for stress reduction by Katy Harman, psychologiist
- ‘Sitting is the new black’ by Shaun Beovich, chiropractor
- ‘Dealing with fussy eaters’ by Melinda Braithwaite, dietitian
- Art therapy workshop by Caroline Williams, art therapist
- Lorna Jane pop-up shop
Your ticket will also include a digital postural check and mini reiki experience by our reiki therapist.
This event is proudly supported by our local community including First National Real Estate Glen Waverley, Lorna Jane, The Glen and Organic Butler.
Book your tickets here.
We will see you there!!
Footy is just around the corner and Glen Waverley chiropractor Dr Shaun Beovich says that this is the perfect time to make sure your spine and nervous system is functioning to its peak.
Chiropractic is all about helping you enjoy more freedom of movement and getting your body to perform at its peak. Athletes may notice a dramatic difference in their muscle strength, balance, coordination, performance and flexibility following a chiropractic adjustment.
Many sports people in Glen Waverley use chiropractic care as part of their health care regime.
Three aspects in which chiropractic care may help you:
- Prevent injuries
- Treat injuries
- Optimise performance
Chiropractic adjustments help to achieve optimal muscle and joint function for the entire body. By getting your body back into balance, you can prevent future sports injuries, which would otherwise leave you out of action for weeks. Many successful sports stars use chiropractic, not only to avoid injuries but to also achieve better performance.
Chiropractic aims to correct the cause of the problem which led to injury in the first place. Every muscle, ligament, tendon and joint is properly assessed to help sports people and professional athletes reach their peak potential by making sure the body is functioning as well as it can be.
Exercise and physical activity are great for conditioning and strengthening your body. Keeping fit helps you age better and helps you to resist illnesses. However, being injured in training or in competition is a reality that sports people must face. Too often, sports injuries go unrecognised & untreated, ignored until they begin to impact your health and sporting performance.
Athletes are often repeatedly doing activities that are physically demanding, which places a large amount of stress on their body. You cannot compete at your fullest if you’re not in alignment, and your body cannot heal quickly if you are out of balance.
Many Olympic athletes use chiropractic care to gain the edge on their competitors. With a fine-tuned spine and nervous system, their bodies can perform at its peak and they can have confidence in the stability and function of their spine. Due to the influence on the nervous system this may lead to improved performance throughout the body.
At Waverley Chiropractic Centre we treat a range of athletes: footballers, cyclists, swimmers, runners, dancers, netball/basketball players, tennis players, bowlers and golfers. Like you, they all have their own unique goals and issues:
- want to improve technique (e.g. golf swing);
- struggling with injury, stopping them from participating in the sport they love;
- need to improve their flexibility;
- looking to optimise recovery times and get the most out their training efforts;
- aim to improve their reaction time, to get an edge over their opponents!
Whether you are an elite athlete, a weekend warrior, exercising for fitness or are returning to an exercise program, you owe it to yourself to get a chiropractic assessment. If you regularly participate in sports, it is important for you to take this pro-active approach towards your health. For athletes in any discipline, the drug-free treatment method of chiropractic may be the best choice for you.
Perform at your peak with chiropractic!