Skeletal system maintenance
The body is both highly adaptable and capable. As covered in last month’s news, the body is able to compensate for external changes in the environment as well as physical changes to maintain homeostasis (equilibrium) and continue necessary physiological processes. However, as with anything, there is always room for improvement! There are a multitude of clinical studies and reviews that indicate the benefits of physical activity to our overall health. As research continues, the evidence is mounting. Exercise is undoubtedly a pillar of physical health. Ensuring appropriate regular conditioning of the skeletal system not only supports its function but, in turn, the skeletal system contributes in a plethora of ways to our physiological processes in the body. What is ironically one of the necessary pillars of health, it is inevitably part of a concrete foundation of good health too.
But how do you know where you are at 'skeletally'?
Do you need skeletal maintenance? The answer is a resounding YES. And we all need this. The research also indicates that physical exercise should be REGULAR. By participating in daily activity for up to 30 minutes, improvement of skeletal conditioning is attained and assists to ward against development of conditions detrimental to our health. The body is inherently designed to be dynamic. Not static. Even fit, young individuals require regular exercise to MAINTAIN their physical status. I’m sure many of you can attest to the lethargic feeling that can be experienced by up to a week of inactivity. Ailments, muscular tightness and joint restrictions can become more obvious and we don’t tend to feel anywhere near as energised. Binge watching that Netflix series over the weekend can be very enticing but ensuring even just 30 minutes of activity on days off, such as walking the dog, busting a move to your favourite album or walking to the shops and back, can be a great in-between activity to break up the day.
A review by Reiner et al. indicates that physical activity appears to have a positive long-term influence in preventing coronary heart disease, weight gain, obesity, dementia and Alzheimer’s disease (Reiner et al., 2013). Not to mention the physiological results from exercise that can make us feel so good on a daily basis. Endorphins, a feel-good group of hormones that are also natural analgesics in the body, are released following exercise – they act to reduce or even eliminate pain! Regular activity promotes circulation of blood around the body that carries oxygen from your lungs.
It FEEDS your musculoskeletal system with nutrients within the blood as well as that vital oxygen. Ischemic fatigue (a type of fatigue caused by reduced blood supply and longstanding contraction in one posture) affects postural muscles when we are sedentary. This is clearly evident in occupations where individuals are desk-bound (Barry & Enoka, 2007).
Ischemic fatigue (a type of fatigue caused by reduced blood supply and longstanding contraction in one posture) affects postural muscles when we are sedentary. This is clearly evident in occupations where individuals are desk-bound (Barry & Enoka, 2007).
Prevention vs treatment reliance
There are particular tools and strategies I suggest in practice to patients (subject to their individual needs of course!) to serve as pre-emptive strategies to the complaints and injuries from which they are recovering through osteopathy. Even those who have recovered at the end of their treatment plan can benefit from continued use of pre-emptive measures to iron out any minor areas of tension and restriction that may arise through activities in day-to-day life and from their jobs. Stretching This can be extremely helpful. It may be completed in the morning before starting your day or at the end of the day in the comfort of your own home. A portable way to look after yourself, you could even do stretches during your lunch break at work. Massage balls These are great little tools. Longstanding patients of mine will attest to how frequently I recommend these wonderful items! They can fit in your backpack or handbag, are highly portable and can provide immense relief when experiencing muscular tension. Researching how to use them correctly is recommended or feel free to ask me. There are some good resources including YouTube which provides many helpful videos on how to use massage balls. Using the ball against a sturdy wall enables individual control of pressure as opposed to using it the floor where your body weight will be against ball all at once – not for the faint-hearted! Foam rollers Another fantastic device I recommend to patients. Smaller versions are available in a variety of stores and are very portable, while larger versions of a metre or more can be more difficult to use. Again, YouTube can be a great resource to educate yourself on how to use one successfully to reduce muscular tension and provide relief. Dietary considerations These cannot be forgotten here. The impact of our diet on the levels of inflammation in our body is huge. Pro-inflammatory produce we consume includes refined carbohydrates, processed meats, high salt, high sugar intake, high-fructose corn syrup, artificial trans fats as well as vegetable and seed oils plus smoking and alcohol (HealthLine, 2019). By ensuring few of these foods predominate in our daily intake, we can maintain normal, healthy levels of inflammation in the body. There is always a minute degree of it in the background as cell turnover and repair occurs without us even thinking about it. Our bodies are truly incredible.
Take care of yourselves,
Lenore Dyson If you have any questions or would like to know more about strategies you can implement to promote your skeletal health, please feel free to contact Lenore via:
Email: info@handsonosteopathy.com
Phone: 0421 170 791
Instragram Direct Message: @handsonosteopathy
Facebook: www.facebook.com/handsonosteopathywang We also take online bookings on our website. References Barry, B. K., Enoka, R.M. Neurobiology of muscle fatigue: 15 years later (Integrative and comparative biology) (47) 4-2007 (465-473) Reiner, M., Niermann, C., Jekauc, D., Woll, A. Long-term health benefits of physical activity – a systematic review of longitudinal studies. (BMC Public Health) 813-2013 HealthLine. 6 Foods That Cause Inflammation (https://www.healthline.com/nutrition/6-foods-that-cause-inflammation#9) (2019) (accessed 18/02/2020)
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