Clinic is Re-opening

We are excited to announce that the clinic will be re-opening, in a slightly reduced capacity, on the 18th May from 2pm.  We have carried out a full risk assessment, which will be re-assessed weekly.

Mike and Carran will be available for appointments Monday afternoon 2-7pm, Tuesday and Wednesday mornings 8-30 to 1pm.

Rachel will only be available on Saturday mornings from 8-30 to 1pm due to a lack of childcare.  Although Rachel would love to do more hours, she is lucky enough to have an incredible team in Mike and Carran, who she would recommend to anyone of her clients.

Please email info@peacehavenchiropractic.co.uk  or text 07868655419 (before Monday only) to book your appointment. 

From the 18th May please call 01273 584812.

 Unfortunately, we still cannot offer massage at the clinic.  As soon as Sasha and Alex are back, we will let you all know.

Due to the close proximity of Chiropractic care, we cannot stress for everyone’s safety, the importance of adhering to the following.

DO NOT come to clinic if;

  • You have any symptoms of COVID-19 (cough +/or high temperature.)
  • You have been in contact with anyone with symptoms of COVID-19 (cough +/or high temperature.)
  • You are in a highly vulnerable ‘shielded’ group.

We ask you to obey these rules not only for your own health and well-being, but that of our staff and families, and to allow us to continue to treat those who need us.

Please do not be offended if you are sent home if we deem it unsafe to treat you.

What to expect when you visit the clinic:

Our wonderful assistant Aldona will be there to greet you Monday to Wednesday, making sure that social distancing is maintained and that the clinic rules are being followed.

If your appointment is on Saturday and the door is locked, please wait patiently.  Rachel will let you in as soon as she has finished with the client before you.

  1. You must use the hand sanitiser as soon as you arrive.
  1. Aldona will take your temperature upon arrival.  You will be asked politely to go home and will not be seen if it is high.
  1. Please do not lean on the reception desk or place your hands upon it.
  1. You will be asked to take a short walk if you are early for your appointment and there is nowhere to wait at a safe distance.
  1. Aldona will take payment before your appointment. If you know when you will be returning, she will book your next appointment.  If you do not know what recommendations your Chiropractor is likely to make, wait until your appointment and your Chiropractor will book it for you at the end.
  1. You will be asked to remove the head paper from the bench after your appointment and put in it in the bin provider (foot pedal must be used.)
  1. After your appointment is finished you will be asked to leave the premises through the back door. Until lockdown is fully lifted and the COVID-19 threat markedly reduced, we will be maintaining a one-way system through the clinic.

We cannot thank you all enough for your patience and understanding as we try our very best to balance caring for you, and protecting you, our wonderful clients.

Wishing you all health, well-being, and the warmest regards

Rachel and the Peacehaven Chiropractic team

Yoga Breathing Practices

For increasing energy, strengthening cellular and immune function, for relieving stress and anxiety, useful as self -help for managing COVID19 and chronic disease and aiding continued health and wellbeing.

General Notes:

It is best to practice regularly at the same time each day as this will strengthen will-power and increase the benefits. Practice on an empty stomach. Make sure you are comfortable and warm. Drink plenty of water as initially there may a reduction in urine and slight constipation this will settle if more water is taken.

Those with any serious underlying health conditions should just practice Abdominal Breathing.

Abdominal Breathing

Benefits:

To encourage full utilisation of the lungs and stimulation of lymphatic drainage in the lungs. The main complication of COVID19 is the build-up of mucous in the lungs that inhibits breathing. To encourage relaxation and grounding and activation of the parasympathetic nervous system, the emotion of fear creates fight and flight/activation of the sympathetic nervous system which inhibits the immune system function.

This is practised by enhancing the action of the diaphragm and minimising the action of the ribcage. This is achieved by conscious expansion of the abdomen, the area just around and beneath the naval. As you expand the abdomen on the inhalation the diaphragm moves down and the abdominal contents are moved downwards and outwards. During exhalation the diaphragm moves upwards and the abdomen inwards. Movement of the diaphragm signifies that the lower lobes of the lungs are being utilised. The proper use of the diaphragm causes equal expansion of the alveoli, improves lymphatic drainage from the basal part of the lungs, massages the liver, stomach, intestines and other organs that lie immediately beneath it, exerts a positive effect on the cardiac functions and coronary supply and improves oxygenation of the blood and circulation. Abdominal Breathing is the most natural and efficient way to breathe. Slowing the rate of breathing down, we slow the heart rate and bring the body and mind out of the fight and flight state, from sympathetic to parasympathetic nervous system functioning. We move very quickly from being in a fear state to a calm and relaxed state and this is crucial for the efficient functioning of the immune system. Once correct breathing is restored there is great improvement in physical and mental wellbeing.

Instructions:

Lie on the floor or sit upright in a chair. Close the eyes if you feel comfortable. Relax the body.

Place right hand on the abdomen and left hand on the chest/heart. Observe natural breathing flow.

Feel as though you are drawing the breath in and out of the navel. Feel the right hand move up as you breathe in, the navel will move to its highest point, and down as you breathe out, the navel will move to its lowest point. Left hand is still. Keep the abdomen relaxed don’t force the movement.

The chest and shoulders are completely still. Continue breathing slowly and deeply.

Now inhale expanding the abdomen as much as is completely possible, without expanding the ribcage or chest.

Exhale let the abdomen relax completely down, the abdomen will be gently contracted and the navel compressed towards the spine.

Continue for as long as is comfortable then stop any effort and relax completely and watch again the natural spontaneous breathing pattern. Be aware of the environment and slowly open the eyes

Energetic Practice:

Feel yourself breathing and absorbing light energy into the abdomen and organs in the area and that this energy moves into every cell of your body to energise and strengthen especially your immune system. The exhalation naturally helps the energetic body, the physical body and mind to relax deeply and let go and release toxins, feel and command yourself release all energetic and physical toxins.

Bhramari should not be practiced with any serious ear infection. Practice slowly. If you have never done any breathing practices before start with Abdominal breathing, then move when you feel comfortable.

Bhramari:

Benefits:

This practice helps relieve stress and cerebral tension, so alleviating anxiety, anger and insomnia. It induces a deeply relaxed state by harmonising the mind and directing awareness inwards. The vibration of the humming sound creates a soothing effect on the mind and nervous system. It stimulates the Vagus Nerve promoting parasympathetic nervous system function and therefore stronger immune function, when the body and mind is anxious it is in fight and flight or sympathetic nervous system function which suppresses the function of the immune system fundamental to the regulation of microbe and viral expression. It aids the healing of any sinus issues.

Nasal Nitric Oxide is known to be increased 15- to 20-fold by humming compared with quiet exhalation. Nitric Oxide is known to be broadly antifungal, antiviral and antibacterial i.e. antimicrobial. There are published medical papers in www.PubMed.gov. (Eby GA. Strong humming for one hour daily to terminate chronic rhinosinusitis, a microbe condition, in four days: a case report and hypothesis for action by stimulation of endogenous nasal nitric oxide production.  Med Hypotheses. 2006;66(4):851–854. doi:10.1016/j.mehy.2005.11.035 )

 

Instructions:

Sit upright in a chair. This should not be performed lying down. Close the eyes if you feel comfortable. Relax the body.

Lips remain gently closed and teeth slightly separate throughout the practice to allow sound vibrations to be felt and heard more distinctly. Bring the hands to the ears with the elbows out above the shoulders. Press the middle or index finger on the flaps of the ears to close the ears. Bring awareness to the centre of the head, keep the body still.

Inhale through the nose slowly.

Exhale very slowly and with control while making a deep, steady, even and continuous humming sound like that of a bee. The sound should be soft and mellow, making the front of the skull reverberate. At the end of exhalation the hands can be kept steady or returned to the knees and then released again for the next round. Practice as many rounds as is comfortable without straining then stop, bring the hands down, relax completely and watch again the natural spontaneous breathing pattern. Be aware of the environment and slowly open the eyes.

If this practice is difficult then to get the benefit of increased Nitric Oxide you can simply hum as you go about your daily life!

Energetic Practice:

Inhalation involves not only inhalation of air but also energy as according to quantum physics the foundation of the universe is energetic, the space around us is waves of energy moving faster or slower in resonance to create objects that are perceived by the energetic functioning of our senses or not! Know that as you inhale you are also inhaling subtle energy that also is needed by our energetic body. Bioenergetics is the scientific study of the exchange of energy between organisms and the environment, photosynthesis by plants is a good example, and it is now scientifically researched that humans also absorb energy and need this for optimum functioning which is why we all feel better in the sunshine. Feel yourself breathing and absorbing light energy into the body and that this energy moves into every cell of your body to energise and strengthen your brain, nervous system and immune system. The exhalation naturally helps the energetic body, the physical body and mind to relax deeply and let go and release toxins, feel and command yourself release all energetic and physical toxins.

 

Thoracic Breathing

Benefits:

To encourage full utilisation of the middle lobes of the lungs. Thoracic breathing expends more energy than Abdominal breathing for the same quantity of air exchange. It is more associated with physical exercise but also stress and tension. We tend to shallow breath from the chest area when we are not relaxed especially if we are anxious. The tendency is to continue with this type of breathing instead of abdominal breathing long after the stressful situation has passed and especially if we are feeling stressed in an ongoing situation as for example the current situation. However, when combined with Abdominal breathing it helps the body to obtain more oxygen. Oxygen is a powerful antimicrobe as well as being essential for all body functions including energy production and immune function needed to regulate COVID19.

Instructions:

Lie on the floor or sit upright in a chair. Close the eyes if you feel comfortable. Relax the body.

Focus on the natural spontaneous breath in the sides of the chest. Then slowly inhale by expanding the ribcage. Feel the movement of the ribcage upwards and outwards and feel this drawing air and energy into the lungs. Expand the ribcage as fully as possible.

Exhale by relaxing the chest muscles. Feel the ribcage contracting and forcing air out of the lungs.

Continue breathing slowly and deeply in the chest with complete awareness. Do not use the diaphragm continue for as long as you feel comfortable pausing slightly after each inhalation and exhalation. Then stop any effort and again watch the natural spontaneous breathing pattern. Be aware of the environment and slowly open the eyes.

Energetic Practice:

Feel yourself breathing and absorbing light energy into the chest, lungs and organs in the area and that this energy moves into every cell of your body to energise and strengthen especially your immune system. The exhalation naturally helps the energetic body, the physical body and mind to relax deeply and let go and release toxins, feel and command yourself release all energetic and physical toxins.

Clavicular Breathing

Benefits:

Clavicular Breathing is the final stage of total ribcage expansion. It occurs after thoracic inhalation is complete in order to bring more air into the lungs and energy into the throat and thyroid. The upper ribs and collar bone are pulled upwards by the muscles of the neck, throat and sternum. The upper lobes of the lungs are ventilated. In daily life this only occurs under conditions of extreme exertion or when having a disease that obstructs the airways such as asthma.

Instructions:

Lie on the floor or sit upright in a chair. Close your eyes if you feel comfortable. Relax the body.

Focus on the natural spontaneous breath in the sides of the chest. Perform thoracic breathing for a few minutes then when the rib cage is fully expanded inhale a little more until expansion is felt in the upper portion of the lungs around the base of the neck. The shoulders and collar bone should also move up slightly. This will take some effort.

Exhale slowly, first release the lower neck and upper chest, then relax the rest of the ribcage completely.

Continue for a few minutes. Observe the effect of this type of breath. Stop any effort, relax completely and watch again the natural spontaneous breathing pattern. Be aware of the environment and slowly open the eyes.

Energetic Practice:

Feel yourself breathing and absorbing light energy into the throat and other organs in the area and that this energy moves into every cell of your body to energise and strengthen especially your immune system. The exhalation naturally helps the energetic body, the physical body and mind to relax deeply and let go and release toxins, feel and command yourself release all energetic and physical toxins.

Yogic Breathing

Benefits:

It is a combination of the previous three techniques. So adds the benefit of each. It is used to maximise inhalation and exhalation. Its purpose is to gain control of the breath, correcting poor breathing habits so that deeper breathing becomes automatic and natural. It is not practiced all the time. Deeper breath into the lungs will increase the uptake of more oxygen and therefore increase all energy production in the cells and all body functions including immune system function, it also increases immune function and lymphatic drainage from the lungs. Also microbes such as viruses are anaerobic in their metabolism so introducing more oxygen will help prevent their functioning, especially in the lungs. Deeper exhalation also removes more toxins from the lungs and body. It is also extremely useful in situations of high stress or anger as it will slow heart rate and bring the body from Sympathetic to Parasympathetic Nervous system function which will reactivate immune system function. It is a combination of Abdominal, Thoracic and Clavicular Breathing. Starting with Abdominal, then Thoracic, then Clavicular on inhalation. On exhalation start with Clavicular, then Thoracic, then end with Abdominal complete relaxation.

Instructions:

Lie on the floor or sit upright in a chair. Close your eyes if you feel comfortable. Relax the body.

Inhale, slowly expanding the abdomen slowly and fully breathing deeply with little sound. Feel the air reaching into the bottom of the lungs. Then expand the chest outwards and upward, Thoracic breathing. When the ribcage is fully expanded inhale a little more until expansion is felt in the very upper part of the lungs at the base of the neck. Feel the air filling the upper lobes of the lungs. This completes one inhalation. It should be one continuous movement like a wave up from the abdomen to the chest to the throat without unnecessary strain.

Exhale, first relax the lower neck and upper chest, Clavicular, then allow the ribcage and chest to contract downwards and inwards. The diaphragm will push upwards and towards the chest, feel the lungs empty as much as possible by drawing or pulling the abdominal wall as near as possible to the spine. This should be felt as a wave moving down through the body from the throat to the chest to the abdomen.

The main requirement in all breathing practices is that respiration is comfortable and relaxed as is the body. Once awareness and control of the breathing practice is established, the clavicular breathing is dropped and yogic breathing becomes a combination of abdominal and thoracic breathing which should be natural and not forced and eventually established as an automatic way of breathing more deeply at all times.

Energetic Practice:

Feel yourself breathing and absorbing light energy into the navel, abdomen, chest, lungs and other organs in these areas and that this energy moves into every cell of your body to energise and strengthen especially your immune system. The exhalation naturally helps the energetic body, the physical body and mind to relax deeply and let go and release toxins, feel and command yourself release all energetic and physical toxins

By Emma Tyson, copywrite 2020

Emma is a local yoga practioner and friend of the clinic.  She is a qualified and insured Complementary Medical Practitioner, and has been practising Complementary Medicine for over 30 years using a variety of techniques including Energy Medicine/Healing/Yoga Therapy/Counselling.  She has established many self- healing and development courses in local communities, including running her own Healing and Yoga Centre for 7 years in Goa, India.

Disclaimer: The information is for educational purposes only and should not be construed as medical advice. It is not a substitute for professional medical advice or treatment. If you have a medical concern you must consult with your Doctor or seek other professional medical treatment. Never disregard professional medical advice or delay in seeking it because of something you have read in this educational matter or linked materials. If you have an emergency call your Doctor or emergency services immediately.

Liability: On practising the above you accept full responsibility for your health and safety and participate and practice any practices/techniques shown or advised with absolute care and due diligence being responsible for any effect on your body and mind.  I understand and agree that Emma Tyson does not make any claims whatsoever, expressed or implied, regarding effects or outcomes of the therapies or practices provided and shall not be liable in any way for any outcome of my practice of them whatsoever.

Temporary Clinic Closure – COVID-19

As a business that works face to face, it’s become increasingly difficult to ensure that we adhere to being at a safe distance from our patients.  Following advice from the Government and the United Chiropractic Association it is with a heavy heart that I have decided to temporarily close the practice as from Tuesday 24th March.

This has been extremely difficult decision for all of Peacehaven Chiropractic as caring for you is our utmost priority, but Covid-19 is bigger than us, and we now must all follow the guidelines to stem this global pandemic as soon as possible.

However, just because we can’t meet you in person it doesn’t mean our commitment to you, your health and your wellbeing goes away.

Over the coming weeks we’ll be spending more time using ‘virtual’ means to keep in touch and support you and your health.

I’ll be looking to post regular videos to ensure you’re practicing self care and will also be ensuring we stay in touch with valuable articles on health and wellbeing on our website (and via email) and also on social media through Instagram, Facebook, Twitter and YouTube.

I’m also looking at ways we can still provide personal advice and guidance via teleconference facilities – look out for more on this soon.

We may not be with you in person, but that doesn’t mean we stop caring about you and your wellbeing.  Your optimal health and well-being is our priority.

This is a temporary measure and we look forward to seeing you all on the other side and being part of your future health journey.

Stay safe, keep your distance from others, get fresh air and exercise and eat healthily.

 

Best Wishes

Rachel Hodson
Clinic Director & Chiropractor
Peacehaven Chiropractic

Coping with COVID-19

 

In light of the recent Corona virus (COVID-19) outbreak, we realise it is important to keep appropriate perspective and balance the risk by taking measures to limit the spread and prtectc particularly vulnerable from infection withour inciting undue fear.

As always, your optimal health and wellness is our priority and is at the core of our mission.  Your safety and the safety of your loved ones is our primary concern.

COVID-19 is ever evolving and we will be following the advice from the World Health Organisation (WHO) to keep you safe and encourage you to read their guidelines.

Chiropractic is a fully regultd health profession and our practice has robust infection control measures in place.

Cleaning:

Continual cleaning of the floors, benches, door handles, children’s toys and other hard surfaces.  The benches are cleaned with anti-bacterial wipes between every client and the children’s toys are also cleaned between each use.  The headrest paper is changed between every client.

The clinic has a deep clean once a week.  Our Chiropractic assistants, Aldona and Debra also follow a daily clean of surfaces as well as checking and cleaning our facilities (toilet and baby change).

We have asked all our team members to remain vigiliant in keeping high standards of hygeine at all times.  We have also been asked our regulator to monitor the advice regularly issued to the public and healthcare professionals by Public Health England which we contiue to do so on a daily basis.

General Hygiene:

Antibacterial soap is available in the toilet, for staff and clients and in the kitchen for staff to use.  All our therapists are washing their hands and using hand sanitiser between every client.

Antibacterial hand sanitiser is available at reception and in the clinic rooms.  We ask that you please use it when you enter and exit the premises.

Water filter:

Water will still be available in clinic; however we ask you to provide your own water bottles.

Payments:

Unfortunately, until further notice we will be unable to accept cash payments.  We have a card payment machine and can accept payments of £5 of more.

Appointments:

We are asking any staff who are unwell to stay at home, either of they have a cough and sore throat and/or a fever.  We ask the same of yourselves.  If you think you have any symptoms, please reschedule your appointment for over a week later.  We all need to help each other at this time and whilst having your adjustments is important, we at the clinic, see quite a large proportion of those in a more vulnerable category.

To reiterate, please reschedule your appointment if you:

  1. Recently visited any of the affected countries
  2. Are experiencing a cough or flu like symptoms.  Where possible please give us 24 hours notice so we can make arrangements.  (Whilst we have a 24-hour cancellation policy, we do not want you to attend clinic if you are experiencing symptoms).
  3. Our therapists and Chiropractic assistants will not enter the clinic should they develop a cough, sore throat or fever.  We have 3 chiropractors and 2 massage therapists.  One of the others will be available to cover care.  Should your therapist develop any symptoms shortly after seeing you, will endeavour to let you know so you can make suitable arrangements yourself.

We are a small business at the heart of the local community and your wellbeing is paramount to us.  We know just how important your regular adjustments and massages are, especially at times of stress.  We wanted to reassure you we are doing all we can to keep the clinic safe and open.

In the meantime we would also recommend focusing on good nutrition easting fresh fruit and vegetables and taking any recommended supplementation to help boost your immune system to fight any virus regardless of this recent outbreak.  Keep yourself active, ensuring you are well hydrated and access the news to gain information in relation to planning how to deal with changes in daily life.

We will send updates if the situation changes.

Thank you all for being wonderful chiropractic advocates.

Peacehaven Chiropractic

Helping you achieve optimal health and wellness

Primitive Reflexes:

We are all born with an innate set of movements and reflex patterns (primitive reflexes).  These are paramount to survival and many of them are already active before we are born.  In-fact some of them are essential to for the birth process.  Both mother and baby work together throughout labour to help it process.

Our primitive reflexes are fundamental to our neurological development, thus all our learned movements and skills.   From rolling to crawling and then walking.  Reading, speech and social interaction.

The primitive reflexes change and integrate as we mature and  transition through our early years to childhood and into adulthood.   These reflexes are crucial for our survival  and safety.

The Moro and paralysis reflexes (startle response) in babies alerts their carer to the possibility of falling and danger.  It enables baby to grab hold of their carer and then go into the foetal position to protect their centres.

The Moro and Paralysis Reflexes:

As we develop the moro and paralysis reflexes change and become a lifelong reflex, known as the startle reflex.

In many the paralysis reflex can remain overactive.  Ever known someone to jump just because you walked into the room?  You are not really a danger, unless you come in wielding a sword! Therefore, their response is over the top and not appropriate for the situation.

Now if you were wielding a sword then the startle response should activate, increasing their cortisol and adrenaline levels so action can be taken.  Whether that be to run away or to disarm you.

Those with an overactive moro +/or paralysis reflex have a hypersensitive response to noise, visual stimulus (jumping when they see something in their peripheral vision) and touch.

This reflex usually integrated into the whole body movement by the 3rd year of life.

When it remains un-integrated you may see someone who nervously blinks, often has fears and phobias, can have insomnia, be aggressive, have inappropriate laughter, timidity, lack of trust, weakened immune system (adrenal glands – stress response overworked) motion sickness, poor balance and fear of taking risks.

The Bonding Reflex:

The integration of this reflex is initiated in the first hour of life by mothers.  With Mother’s Day approaching we thought it appropriate to let mummies know just how important their touch is.  Never underestimate the power of your hug!

During that first hour it is so important that babies and mothers get skin to skin contact.  Sometimes this cannot be possible because of interventions that had to happen for labour.  In this instance the father (or other close relative) can step in and then pass baby to their mothers as soon as possible.

The bonding reflex is found in the new-born baby, infant, child and in adults.  When this reflex integrates well is gives the feeling of comfort, safety and harmony.  Often reflexes such as the paralysis do not integrate fully when this one has not.

This reflex triggers attachment to mother, father and the family unit.  It helps to open the senses, aids authentic communication, acceptance of self and others, builds trust, confidence and inner peace.  It can be stimulated at any age by hugs, love and praise.  When someone just tells you how loved you are and hugs you it helps to strengthen the integration.

When the bonding reflex has not integrated well then it can lead to individuals who self-reject, are emotionally fragile, isolate themselves, have a protective barrier and can end up in co-dependent relationships.

Other reflexes:

There are many more reflexes that help us develop.  These two are important for feeling secure, accepted and loved.

Most individuals can adapt if a reflex has not fully integrated and they find coping mechanisms around this.  However things are easier if they have integrated well.

Many children who are diagnosed with autism, ADHD, dyslexia etc, will have several reflexes that have not integrated.  This means certain tasks are harder for them.  We will look at other reflexes at a later date, watch this space!

The brain develops from the lower brainstem (includes hippocampus) to upper brainstem (includes the amygdala) – unconscious control.   Then up to the cerebral cortex – conscious control and decision making.   When a reflex has not integrated, development in the higher centres of the brain is harder.

Reasons a reflex does not integrate include trauma.  As we discussed the reflexes have protective role and if needed our brain takes us to a place of safety, which means reflexes can un-integrate and/or not integrate at all.

Author Rachel Hodson CACCP, D.C.,  MChiro, BSc (Hons)

Clinic Director and Chiropractor

Rachel has trained in the MNRI (Masgutova Neurological Reflex integration) technique as well as completing her Certfication (CACCP) with the International Chiropractic Peaditraic Association (ICPA)

She works with many families to help them achieve optimal health and well-being.  If you have any questions, please ask.  Clinic number 01273 584812 or email

My Pregnancy – The Third Trimester (weeks 27 onwards!)

It has just flown by, so fast that I completely failed to update my blog between weeks 17 and now!

In short weeks 17-27 were great! I felt amazing and had loads of energy.  The only downfall was feeling a bit of a blimp! I just looked like I had been at the biscuit box, which at times was entertaining, especially with some of the looks you get from people who haven’t seen you in a while!

From week 27 onwards its obvious that you are growing a tiny human.  At 31 weeks I went to Portugal for a friends Hen Party, it was so much fun.  I thought am I crazy for going? Then decided sunshine was just what the doctor ordered! (Although right now at 39 weeks pregnant in this heat wave I disagree!)  The best thing about being pregnant on the hen party was I had the best excuse for going home early! I’m not really a party animal anyway and do love my sleep so was able to sneak off a smidge earlier than the 2-3am everyone else rolled in!

Speaking of Sleep…things that change in the third trimester.

SLEEP

This might be the hardest thing I have had to contend with, but then I should be grateful because my body is preperaing me for little sleep once the wee bean arrives.  I wake up at least 5 times a night, either because I’m too hot, my feet are too hot (not just weather related, I am definitely running hotter in pregnancy), I need ANOTHER wee, my hips hurt, legs are cramping, or baby has given me a good kicking!

I purchased a pregnancy pillow quite early on, it arrived at about 17 weeks.  It was nice then, but been a god send since the third trimester started.  The support the pillow offers for my legs and bump are amazing, and yes I still wake up a lot, but at least it keeps me more comfortable than without it. The weight of bump is supported meaning the liagments around my baby bump get a break!

Others things you can do to helps sleep include:

Sticking to a sleep schedule – try to regulate your body clock by going to bed and getting up at the same time everyday.  Since I have been on maternity leave I am sleeping in longer, but allowing myself that time means I know I am rested.  Instead of being up by 6-30am its now a respectable 8am, but try not to stay in bed longer because it means your body clock will get out of sink.

Plenty of gentle exrecise – this can also help with leg cramps! Swimming, yoga and gentle walking will help and tire you out just enough to promote good sleep at night!

Acknowledge and thus take control of your worries – becoming a new mum means your mind can do overtime! I know I have been worrying about all sorts of funny things, from how will I know what to dress the baby in to are the windows clean enough! Writing lists of things I want to achieve in the day has been helpful and just chatting things through with Ben and my mum have been invaluable!

Try relxation techniques including breathing exercises – Progressive muscle relaxation has been proven to be very effective at helping to bring on sleep. It focuses on tensing, and then relaxing, groups of muscles in your body, alternating between your right and left side. Here’s how to do it:

  • Start by tensing and releasing your hand and forearm muscles, first on one side and then on the other.
  • Repeat with your upper arms, face and jaw, chest and shoulders, tummy (as best you can!), thighs, and so on until you reach your feet.

These techniques are often used in yoga classes along with deep breathing exercises.  Try a pregnancy yoga class in the evening to help.

Contact us today: 01273 584812, email info@peacehavenchiropractic.co.uk or BOOK APPOINTMENT

25 years of MACS

MACS was formed 25 years ago by a group of parents whose children were born without eyes, or with underdeveloped eyes.  These conditions are known as Microphthalmia, Anophthalmia and Coloboma.  In the UK 100 babies are born each year with these conditions, our daughter Renie was one of them.  The MACS chairty provides invaluable support to those who need it.  You can find out more about these conditions by visiting their website.

They support families emotionally through tough times, provide a platform for people to share experiences and support each other.  They share information and resources.  They organsie social and sporting activities to help those with MACS build confidence and independence and they also help fund research into genetic causes of MACS conditions.

To mark their 25th anniversary MACS decided to have their first ever awareness week 1st-7th July.  Peacehaven Chiropractic supports the chairty and we wanted to help raise awareness.  Not only is it close to our hearts because Renie has micropthalmia and coloboma, awareness week also falls right by her birthday!

We decided to donate £5 from every appointment during this week and also promote awareness through social media, just check out our facebook page.

Overall we managed to raise an amazing £500! Thank you everyone who donated through our facebook page and in clinic.  Also to all our amazing patients who came in for their adjustments during the week.  

Welcome Elise and Luke

The last four months living in East Sussex has flown almost quicker than the flight from Perth (Western Australia) to this destination. I (Elise) am so grateful I landed employment right at Peacehaven Chiropractic for my Saturday mornings where I get to experience another world of incredible health care. As the receptionist I’m blessed to interact with so many great patients who are receiving a holistic treatment and are seeing rewards from it – myself included!

My story seems a little bit crazy whenever I say it out loud (or even write it) but I would have it no other way! I’m a young 20 year old who came on an adventure to England to support my best friend and love as he does a fine furniture course at Robinson House Studios – we got married ten days before coming here!

I have put on hold studying a Bachelor of Chiropractic at Perth’s Murdoch University whilst we are living here for the year, but I am very keen to finish it when we return home. I am fascinated by our body’s complex design and love learning about how brilliantly we’ve been made.

As we all have probably noticed for ourselves, our bodies undergo all types of stress throughout life and many of us search for an option to help our bodies repair to their full potential again. The knowledge that chiropractors have about the way our bodies move and function is something I am so excited to continue learning about!

Chiropractic adjustments have not only personally helped a soccer (or as you call it ‘football’) injury but continually help with my desk-work related tightness and maintaining my general wellbeing. My husband Luke also looks forward to coming into the practice for his overall health! I’m a big supporter of being in tune with how your body is feeling and being educated about how you can lead a healthy and sustainable lifestyle. Chiropractic care supports your body to not just cope but to thrive in this busy, fast paced world we live in. I’m stoked seeing so many people of all ages looking after their body and mind by visiting us and look forward to what this year holds … hopefully some more sunshine like on the Easter weekend!

ME TIME Clinic event Saturday 23rd March 2019 1-4pm

Join Marijana Dragojevic and Sarah Gaddie on Saturday, the 23rd of March 1pm at Peacehaven Chiropractic Clinic

 

Relax, Restore and Energise your body and mind with Mindful Eating, Pilates, Meditation and EFT for Food Cravings.

 

This is for you if you are stressed, don’t know how to relax, or just need Me Time.

 

We will begin with Mindful Eating – please bring a healthy light lunch. Opportunity to see how mindfulness works better then dieting!

Followed by a gentle matwork Pilates session and Meditation, including Pelvic Floor Awareness

We will explore your Food Cravings and show you how EFT could reduce it.

Please bring a food that you crave but would like to give up (chocolate, biscuits, crisps???) What’s you’re poison?

Closing with relaxing Meditation.

Cost £30

 

Marijana Dragojevic is a mind, body, nutrition coach, EFT practitioner and Meditation Teacher. She helps people to change their relationship with food.

Sarah Gaddie is a Pilates Instructor and Health and Wellness Consultant.

Please contact us to book or for more information: Sarah Gaddie 07912011273
Marijana Dragojevic 07960561874

Pancakes – YUM!

Love your Body with these amazing Healthy Pancakes.

Another wonderful recipe from the beautiful Marijana at dietlessliving.co.uk

This recipe is also great for when you are weaning your baby, in fact my baby daughter and I both have these for breakfast sometimes, with a little greek yoghurt and some blueberries.

You can add desiccated coconut and some nut butter (or as in this picture a little chocolate spread – not as healthy, unless you make your own chocolate spread which can be done with some mashed avocado and cacao powder – see chocolate mousse receipe.)

Ingredients:

3 eggs

1/2 cup coconut flour

1/2 tsp baking powder

2 ripe bananas

1 tbsp desiccated coconut

coconut oil for frying

 

Method: 

Beat eggs for a minute. Mash bananas as for a baby, add to eggs, add dry ingredients. Mix it all together. It should look a little like mashed potatoe!

 

Put a tsp of coconut oil in a frying pan and when is hot add a tbsp of dough, push it down a bit and reduce a heat to medium. I usually put 3 pancakes in at the time. Flip them over cook for about a minute and it is ready to eat. Repeat a process.

 

It is not easy to flip them over so it is good to keep them small. Makes it easier to manage!