Core Clinic, Author at Core Clinic

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December 19, 2018by Core Clinic

The Festive season is in full swing! and often brings with it an excess of eating, drinking and a lack of sleep. And whilst the body is well equipped to deal with minor deviations from the norm – the seasonal stream of social engagements can soon start to take its toll on your health. Dehydration, low energy, cravings for sugary and fatty foods, dark circles, headaches, constipation, diarrhoea, nausea and poor skin are just a few of the classic and instantly recognizable symptoms associated with excessive alcohol intake.
Various bodily processes are disrupted when alcohol is consumed to excess, which can combine to create the symptoms of a hangover. It’s not, as is often thought, just about dehydration – whilst this does have its part to play, there’s much more going on behind the scenes.

Here’s a quick summary of what happens when you get a hangover (in case you’re interested in finding out!):
• Increased Urination – When alcohol is consumed, production of ADH (anti-diuretic hormone) decreases which causes you to lose more water, leading to increased urination and dehydration. Fatigue and dizziness can also result as the brain suffers from the effects of dehydration.

Fluid Retention – As the effects of alcohol start to wear off, ADH production increases again, which can lead to fluid retention, and familiar symptoms such as puffy face and eyes, swollen hands and feet, and a headache as blood pressure increases.

• Electrolyte Imbalance – Drinking alcohol causes sodium retention and potassium loss; blood pressure is increased and electrolytes are imbalanced.

• Blood Sugar Imbalance – Alcohol increases cortisol levels, which further contributes to fluid retention, and disrupts blood sugar balance too, causing shakiness, mood swings, sugary cravings and fatigue.

• Glutamine Rebound – Alcohol inhibits glutamine – a natural stimulant in the body, which is one of the reasons why alcohol can make you feel drowsy. However, once you’ve stopped drinking, the body has to work extra hard to increase glutamine levels again, often leading to a restless night’s sleep. In addition, glutamine rebound can lead to fatigue, tremors, anxiety and increased blood pressure.

• Liver strain – The liver is the primary site of alcohol metabolism in the body, so when alcohol is consumed, extra strain is placed on this vital organ to process and eliminate it from the body. When alcohol is broken down in the liver, acetaldehyde is produced which is much more toxic than alcohol. The body needs an antioxidant called glutathione to break it down. Glutathione is often referred to as the master antioxidant and contains high levels of the amino acid cysteine. Unfortunately, when glutathione stores quickly become depleted when alcohol is consumed, which allows toxic acetaldehyde to build up in the body, leading to severe hangover symptoms.

• Congoners – Some types of alcoholic drinks such as red wine, and dark-coloured spirits such as brandy and whisky, contain substances called congeners, which are by products of fermentation that can significantly contribute to hangover symptoms. Congeners increase the body’s need for antioxidants and can disrupt the acid: alkali balance too. Symptoms such as headaches, nausea and gastrointestinal issues can result.

• Gastrointestinal Irritant – Alcohol is a known stomach irritant and increases stomach acid production leading to stomach pain, nausea and vomiting.

Inflammation – Alcohol increases the body’s inflammatory processes triggering many common hangover symptoms.

 

So what can I do to prevent or help?

Ok so it’s perhaps not the easiest read but definitely worth knowing just what’s happening inside your body when one glass turns into many more. The knock on effects of drinking too much alcohol soon stack up; it’s no wonder a hangover brings such misery! Clearly the cure is obvious. Keep partying to a minimum, leave early and stick to water. Alas though, we all know this doesn’t always happen; so for those times when the best laid plan goes out of the window; we’re also here to help with some advice on how you can best manage the party season.

The ‘season to be jolly’ may well be here, but when that means one glass too many, this can quickly turn into a ‘not-so-jolly’ hangover.

Milk thistle is often touted as the ‘perfect hangover cure’. Here we explore the healing properties of this traditional herb and other natural options you can use to make sure your body is equipped to deal with the party season.
Milk Thistle – A herbal extract with a long history of traditional use in supporting liver function, milk thistle contains silymarin and silybin – active compounds which may help to protect the liver from toxins associated with excessive alcohol consumption. Silymarin has been found to increase levels of glutathione – often nicknamed the ‘master antioxidant’ – and may even help to regenerate liver cells too.

Artichoke is a fibrous green vegetable that is a member of the thistle family. It contains a substance called cynarin and flavonoids such as luteolin and apigenin. Artichoke is traditionally used to stimulate the flow of bile from the liver which is thought may help to reduce the symptoms of a hangover.

Choline is a water-soluble vitamin, usually thought of as a B-complex vitamin and contributes to the maintenance of normal liver function.

N-Acetyl-Cysteine – NAC is a form of the amino acid cysteine, which is known to increase glutathione, the antioxidant which helps the liver to break down acetaldehyde (a by-product of alcohol processing that is more toxic than alcohol itself). Cysteine is naturally found in poultry, oats, dairy, garlic, onions and Brussels sprouts, although higher amounts may be needed to provide extra support following alcohol consumption.

Magnesium – Many people are low in this essential mineral, and it is quickly depleted by alcohol too. Magnesium has anti-inflammatory activity and so may help to reduce symptoms of a hangover. Taking a high strength magnesium supplement before an evening where you know you will be drinking alcohol may also be helpful.

Vitamin C – Alcohol depletes vitamin C – an important antioxidant, which can help to reduce oxidative stress in the liver. Vitamin C may also help to bolster your immune system too.

B- Vitamins – Alcohol depletes B vitamins, yet these important nutrients are essential to help clear it from the body. So it’s important to ensure you are getting extra B vitamins to avoid getting trapped in this vicious circle. In addition, vitamin B1 is thought to enhance the effects of NAC – an important nutrient, which helps to break down alcohol in the body. Vitamin B6 may also help to reduce the symptoms of a hangover.

Antioxidants – Brightly coloured fruits and vegetables are a rich source of natural antioxidants. A freshly made juice containing apple, carrot and beetroot with added ginger, for its natural anti-nausea effects, both hydrates and provides the body with a much-needed antioxidant hit. Key antioxidant nutrients include vitamins C & E, quercetin, Co-enzyme Q 10 and N-acetyl-cysteine may help to protect against alcohol’s toxic effects.

Curcumin – A long-used natural anti-inflammatory, curcumin is the compound responsible for the bright-yellow colour of the spice turmeric. Curcumin has been found to have significant antioxidant and anti-inflammatory properties.

Electrolytes – The sodium: potassium balance can become disrupted following alcohol consumption, and you can help to restore this by ensuring a good intake of potassium. Coconut water is a good natural source of potassium – try having a glass before you go to bed. In addition, pH balance can become disrupted following alcohol consumption. A blend of mineral citrates including potassium may be useful to re-balance electrolytes and support optimal pH balance.

The sooner you take action, the better your body will cope…
Clearly the best way to prevent a hangover is either to avoid alcohol or just keep it to a couple of drinks! However, for the odd time that doesn’t happen, our best advice is to be prepared and take action now, to ensure your body is equipped with the essential nutrients it needs to process and eliminate alcohol out of your system as quickly as possible. The sooner you take action, the better your body will cope. However, even if you only start to think about it the day before, or even the day after, it’s certainly better than doing nothing at all.

If you really suffer with hangovers, or have any other symptoms and want to look more indepth into your diet, symptoms and any imbalances or deficiencies. Lynsey our Nutritional Therapist can help you with this. Contact her on lynsey@coreclinic.co.uk, or 07733320694, or 0151-345-0156.

 


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December 13, 2018by Core Clinic

Want to be the very best version of you for 2019?
Join our 6 week ‘better yourself’ bootcamp starting 14th January 2019 for just £65 – spaces are limited so book yours today to avoid missing out!
– Run by a fully qualified personal trainer with 27 years’ experience, and a fully qualified nutritional therapist
– Two 1-hour bootcamp sessions per week
– Small group fitness to give that extra support
– 15-minute weight and measurement consultation
– Goodie bag in the first week
– Weekly recipes
– WhatsApp group for weekday 9am-5pm support.
Contact us now to secure your space, or for more information!
#CORE #bootcamp #nutrition #personaltraining #cryotherapy


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November 21, 2018by Core Clinic

 

Amazing opportunity to sample some Gin tasting, aloe vera and cryotherapy ice facials! and also includes  goody bag to take home, an opportunity to purchase some fab Christmas presents while you are here!

Come along…only £12pp, tickets available at Core!  134 College Road, Crosby, L23 3DP, tel. 0151-345-0156

 



September 25, 2018by Core Clinic

Cryostimulation – Sports Physiotherapy 

Sports medicine uses Cryostimulation in the treatment of both acute and chronic injuries of the soft tissue.

What is Cryostimulation?

The application of pressurised liquid nitrogen vapour to the skin, producing physiological changes in response to the localised applied cold temperature. Temperature is typically below -150 °C.

Cryostimulation has several physiological results on the area treated. Extreme low temperatures used in cryostimulation produce a rush of oxygenated blood, a natural analgesic effect and a reduction in muscle tension in the exposed area.

Post treatment, the microcirculation in the treatment area provide muscles with increased rates of healing and recovery. Analgesic effect and relaxation of muscles  continues therefore allowing the patient to increase their exercise tolerance which is very beneficial to athletes maintaining fitness/ strengthening musculature.

The most effective way of maximising healing effects is to have treatments close together. This maintains blood circulation aiding the metabolic processes occurring in tissue healing.

Cryostimulation is being used by many top athletes such as Mo Farah, Christiano Ronaldo, Floyd Mayweather, Jamie Vardy, Frank Ribery to name just a few.

We have Sports Cryo Clinics in Liverpool and Blackburn. Operating our Cryotherapy units are medical staff who all have experience in professional sport.

We offer an introductory session of £25 or 3 for £99! which is inclusive of rehabilitation exercises that are necessary to aid the cryostimulation of the respective area.

Please contact the clinic for further information or to book your appointment. 

0151 345 0156

info@coreclinic.co.uk 



September 25, 2018by Core Clinic

Don’t let injury or pain de-rail your fitness resolutions!

Whether you’ve overdone it with the running, pushed a litte too hard in the gym or not even got started yet due to injury, we have a team of experienced Sports Rehabiliators to help get you back on track.

Pauline, Cai and Cloe have experience working with a range of patients – from professional athletes to weekend warriors and everyone in-between. We have appointments available in our Crosby clinic and have our in house Cryotherapy experts to help soothe your injury too.

The usual mistake when begining an exercise program is to throw yourself in full throttle, full of good intentions, without any thought to building up slowly and recovering properly.

As a result, overuse injuries are incredibly common.

Have a read below and see if you recognise any of the common overuse injuries, then call or e-mail and get yourself booked in!

0151 345 0156    info@coreclinic.co.uk

Common overuse injuries

Plantar fasciitis

Plantar fasciitis is a painful inflammation of a thick fibrous tissue in the foot called the plantar fascia.  Pain from plantar fasciitis is usually centered under the heel and is often worse in the beginning of the day.  Plantar fasciitis can lead to some conditions that will cause more than discomfort.  These can include degeneration of the plantar fascia, cadll plantar fasciosis as well as many painful conditions of the knee.

Shoulder impingement syndrome

Common among people who lift weights, shoulder impingement syndrome occurs when the tendon of the supraspinatus muscle gets pinched in the upper posterior shoulder. The origin of shoulder impingement syndrome is often poor upper body posture because of strength imbalances. Correcting the source of the poor posture with stretching and strengthening exercises lessens the symptoms, while employing perfect technique while lifting enables you to train and not aggravate the condition.

Achilles tendinitis

Achilles tendinitis is an inflammation of the Achilles tendon.  The Achilles tendon is located on the back of the ankle and attaches the muscles of the calf to the heel bone.  This type of injury is usually precipitated by overuse and can be slow to heal as the tendon does not receive much blood flow. However the right massage and stretching regime can speed the rehabiliation process.

Patellofemoral pain (Runners Knee)

Runner’s knee is the most diagnosed condition in sports medicine clinics.  It presents as a burning pain between the knee cap and the thigh bone. This painful condition is predominantly caused by overuse but can be caused or exacerbated by unnatural mechanics.  Runners who are prone to Runner’s Knee should have their gait analyzed by a professional to determine if correcting gait problems could alleviate pain. A biomechanical assessment to analyse how much weight the runner is putting through each side of their body can also prove useful.

Iliotibial band syndrome (ITBS)

ITBS is a common injury that normally affects runners and cyclists but is also seen in weightlifters.  ITBS is one of the most common lateral pain injuries in runners.  The Iliotibial band runs from the hip to below the knee and pain from ITBS can present itself anywhere along the band.  This condition can be worsened by mechanical instability and may be alleviated by a motion control or similarly balanced shoe.

Shin splints ( medial tibial stress syndrome )

Shin splints is a medical term describing medial tibial stress syndrome.  It has many causes including tendinitis and stress fractures.  Shin splints in an athlete is generally indicative of a shin that is absorbing too much shock. It can be particularly common in overweight runners due to the force generated when running. Exercisers experiencing shin splints should try a more shock absorbing shoe and possibly an insole to counteract the shock of running. It may also be useful to consider cross training with lower impact sports.