5 Tips to Avoid ‘Funny Bones’!

A joint is the connection between two bones. Joints and their surrounding structures allow you to bend your elbows and knees, wiggle your hips, bend your back and turn your head.




Smooth tissue called cartilage and synovium and a lubricant called synovial fluid cushion the joints so bones do not rub together. But increasing age, injury — even sitting the wrong way or carrying too much weight — can wear and tear your cartilage. This can lead to a reaction that can damage your joints and lead to arthritis.


1. Watch your Posture

We have previously discussed the fact that gravity is a one directional force which acts down upon us. If you are careful to maintain a good posture in balance with gravitational forces you will avoid excess pressure and load on your joints.


2. Eat Well

A balanced and healthy diet will always be the key to maintaining the trillions of cells that help our body to function and repair. This is also true of our joints, make sure you get your omega-3’s in by adding oily fish to your diet. Glucosamine supplementation has also been shown to help with joint health!


3. Watch Your Weight

Once again, gravity is the force in question …and if you add extra mass to that force then something has to support it and stop it ‘gravitating’ towards to ground! Yes, you got it …your skeletal system. Keep your weight within healthy levels and your joints will be able to cope with the load. If you are above your healthy weight, you are simply overloading your joints.
This if true for body builders too …gravity does not distinguish between types of mass, be it fat or muscle. Of course, you will be stronger if your weight is from muscles but training does not increase the durability of your joints, in fact it probably adds more load!


4. Stttrrreeetttccchhh!

Stretching isn’t just for workouts anymore. Take breaks throughout the day, including at the office, to get re-energised and help keep your muscles and ligaments flexible and strong.


5. Get your feet checked

Foot problems and a history of foot and ankle injury does not make for a stable foundation for the rest of your joints to ‘balance’ upon. Make sure your feet are correctly aligned so that they move well to support your moving frame. Some individuals have structural differences or weakness, in this case it is possible that orthotics are necessary for support.


At Alevia we offer a FREE biomechanics consultation, with a Doctor of Chiropractic, to look at the feet, gait and posture. BOOK A FREE CHECK


Take Home Message

We cannot fight gravity! …Remain in balance with it and keep yourself healthy to help preserve your joint health.





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Support Jas on her Cycle Africa!

(THIS MONTH!! October 2015)
Donate now on Jaspreet’s Just Giving Page OR sign donation form on reception – Thank you






NEXT TIME: ‘Tips for Winter Wellness’

The Young Spines are going ‘Back To School’!

School should be a place of playing, learning and growing. So what things can we do to help our children get the most out of school and be at their healthiest best!?


Eye Test

Children are adaptive creatures and are not always aware if their sight is as it should be. If your little one is starting school for the first time then they will have only needed to recognise objects and pictures by their shape and colour …not yet by specific letters and numbers. Otherwise it is recommended that children and adolescents have an eye test annually.


Correct Shoes

Children run around at school as well as sit in the classroom. Obviously they have a PE kit, but they do not change into these for break and lunchtime play!
Correctly fitted shoes will support the correct position and structural formation of their foot. If your child wears orthotics or gait plates to help support and train their foot arch then school shoes specifically designed for naturally high arches usually fit the best.

If you are worried about your child’s feet or want their arches checked by one of our Chiropractors, we offer a FREE biomechanics consultation to look at the feet, gait and posture. BOOK A FREE CHECK


Back Pack

This is the posture tip everyone knows, but try as we might, unfortunately it seems to be either more convenient to carry a back pack on one shoulder or it is just cooler?!
The trick is to train them young …teach them to tighten and loosen the straps for taking the bag on and off and soon it will become second nature, just as putting on your seat belt in the correct way is for us.
If bad habits are already in place, remind them that at the very least, the bag should not be bouncing in their bottom whilst walking!



The correct amount and type of energy is needed to fuel all this playing and learning …try to cut out the sugary cereals and have wholesome breakfasts. For example, scrambled eggs on toast, porridge oats & boiled eggs and soldiers. The more wholegrain and protein rich food groups they have at this time of day the better. And of course a glass of water or milk as opposed to orange juice.


Packed Lunch

The same principles apply for their lunch as for breakfast. Thankfully, children in reception and year 1 & 2 have hot meals provided for them in most schools. But for those that have or prefer packed lunches, fill them with some good energy filled snacks and healthy sandwiches. Try to make the bread wholegrain, choose a ham / egg / homous filling as opposed to just jam. Add a piece of fruit and some homemade flapjacks usually go down a treat. If your child insists on the packet of crisps (practically zero nutritional value) then ask them to have a banana or piece of fruit as well.

I know children can be difficult to please and of course we want them to eat well …but also be assured that they are eating something …we owe it to them to guide them to make the right food choices which will set them up for a healthier adulthood. If it cannot start now during their childhood years …then when? 🙂


Sleep Well

Adequate sleep is needed to process information, recover and rest. Therefore, enough sleep is most important at this crucial time in a child’s development. Children usually need between at least 9 to 12 hours every night.


Take Home Message

Try to adapt some of these healthy habits into your own daily routine. Make time to sit with your children to eat a healthy breakfast and take time to pack a lunchbox together the evening before – that way, you can talk to them about the food choices in their lunches.

REMEMBER: Children will be children, but there is always hope as they learn by example…we are that example.





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Support Jas on her Cycle Africa!

(NEXT MONTH!! October 2015) Donate now on Jaspreet’s Just Giving Page OR sign donation form on reception – Thank you





Lee Haney, American Athlete


NEXT TIME: Top 5 Tips to Avoid ‘Funny Bones!’


R. Singh
38 Years Old
High Wycombe

I was recommended to Alevia by a colleague as I've been suffering from a lot of back ache which stopped me from doing things and I started to gain weight. The treatment more than met my expectations! All the staff are really friendly, honest and explained what was going on. I was also given exercises to help my back alongside treatment. Now I am able to do a lot more with my toddler, I've started swimming lessons and am sleeping better.