People are always telling us to drink water and to stay hydrated but have you ever stopped and wondered why is hydration so important?
A large percentage of the human body, including the brain and heart, are made up of water. Water being a vital component of the majority of body parts is not the only reason why it is essential that we stay hydrated. It is an essential part of many different processes within the body. Some examples of these include the following:
●Regulates body temperature
●Aids in the formation of saliva, an essential to our digestive system as it helps us break down carbohydrates
●Metabolise and transport carbohydrates and proteins around the body
●Assists with removing toxins and bodily wastes, making the kidneys jobs easier
●Acts like a shock absorber for the brain and spinal cord
●Acts as a shock absorber during pregnancy
●Aids in delivering oxygen around the body
●Lubricates the joints
How much water do we actually need?
We are constantly expelling water throughout the day in many different ways; through our breath, perspiration and going to the toilet, so we need to be rehydrating. Almost everyone has heard the 8 glasses a day rule, although a great starting point, this is not necessarily correct for everyone. Like most things, everyone’s requirements are different.
Typically men require more water than women. according to Mayo Clinic men will require around 3.7 L and women 2.7L. This may sound like a lot, but not all of this comes just from drinking water, water is also taken in through the food that we eat and other beverages that we consume. This number will also vary depending on a variety of different factors, some of those include:
●The amount of exercise being done, the more we exercise the more water we need
●Weather – the hotter or more humid it is the more water we are losing so the more hydration we need
●Well being – If we are experiencing fevers, diarrhoea or vomiting it is essential that we tryto increase fluid intake.
How do I know if I have had enough water?
If you are getting enough water then your urine will be light yellow or even colorless and you will not feel as thirsty. The risk of drinking too much water is rare, but it can happen. In that case the kidneys are unable to get rid of the excess water and the sodium in our blood becomes diluted resulting in hyponatremia
Written by: Dr Belicia Ralph – Associate Osteopath
There is no denying that pregnancy is one extremely daunting experience for many women (especially the first-time round, am I right?) and that is OKAY. Comparing the parenting advice from your friend Jane at lunch who has 3 kids under the age of 6, to your mother’s advice which usually revolves around “oh, I never worried about that with you” can be extremely stressful and can make you feel as though you need to pour coconut oil over your entire life to survive. However, there are many support systems in place to help you along the way for both your physical and mental health. This blog article is aimed at shedding some light onto how Osteopathy can assist you on your pregnancy journey. It is NEVER too late to see an Osteopath along your journey, whether you plan to deliver vaginally or by C-section. During pregnancy, there are many structural changes that occur, which can impact on your daily functioning. Due to biomechanical changes experienced during pregnancy, this can result on additional pressure on the spine and pelvis. This may lead to certain musculoskeletal pain and additional ailments which can impact on a woman’s wellbeing. Changes that you are likely to see
Shift in your centre of gravity
Softening of ligaments
Increase in blood volume by almost 50%
Conditions that you might experience.
Pelvic Girdle Pain
Lower Back Pain
Upper Back Pain
Swelling of the legs
Fatigue and Exhaustion (you are growing life remember!)
High or Low Blood Pressure
Who are we? I hear you say it in your mind, “Ost-E-O-path…it’s something to do with bones, isn’t it?” correct, BUT we consider all your body systems and how they impact on your wellbeing through our wholistic approach to your health.
Government registered allied health care professionals, who attend 5 years of accredited university study inclusive of clinical practice, anatomy, physiology, pathology, neuroscience and osteopathic studies.
Osteopathy is covered by most private health funds and by Medicare’s Chronic Disease Management Plans, DVA patients, State Worker’s Compensation schemes and motor accident insurers (1).
We take a thorough medical history, perform an extensive musculoskeletal examination and any other special orthopaedic or neurological testing if deemed necessary in the consultation.
Hands-on treatment approach to suit your individual wellbeing goals and alleviate pain.
We are highly skilled in supporting women throughout their pregnancies. Our role is to be supportive, aid in maternal biomechanics to help reduce pain and possible difficulties with labor.
So, how can Osteopathic treatment during pregnancy help my journey? With limited medication considered safe to take in pregnancy this leaves very few options for pain control. Osteopathic treatment in pregnancy is safe for both mothers and babies and uses non-invasive and gentle techniques that are carefully selected to minimise any risk and to assist the body to adapt to pregnancy-related changes. Pregnancy brings dramatic musculoskeletal changes that alter normal biomechanics, accompanied by ligamentous strain, increased muscle tension and decreased range of joint motion which can cause pain (2). In a recent study, the most common pregnancy related health conditions that women reported were musculoskeletal complaints including back pain at 39.5% (3). A study of 430 pregnant women found that feelings of depression, anger, anxiety and raised cortisol levels were associated with back pain and leg pain during pregnancy (6).
As Osteopaths, one of our main philosophies is that structure and function are interrelated and symbiotic. Our treatments aim to normalize the structure so that it functions as efficiently as possible. We use techniques that will assist the natural process of pregnancy and birth by aiding the body to adapt, adjust and align as the pregnancy progresses.
We use manual therapy techniques such as soft tissue massage, mobilisation of joints, myofascial stretching and joint manipulation (when deemed safe and appropriate), visceral techniques and Osteopathy in the Cranial Field. Osteopathic Manipulative Treatment (OMT) is a body-based treatment that offers a conservative, non-invasive option for relieving pregnancy-related LBP while increasing back-related function (2).
Studies suggest that Osteopathic treatment provided during the third trimester of pregnancy lessens or halts the deterioration in back-specific functioning that often characterizes the third trimester of pregnancy and thereby provides an important clinical benefit when used as a complementary therapy (4). They also indicate that providing OMT as a complement to conventional obstetrical care during the third trimester of pregnancy has beneficial outcomes (5). Benefits of Osteopathic Treatment in Pregnant Women
Decreased Duration of labor
Decreased Sacroiliac Dysfunction
Decreased Low Back Pain
Decreased Carpal Tunnel Symptoms
Decreased Use of forceps during delivery
Decreased Likelihood of having a preterm delivery
Decreased Blood Pressure
Decreased Fluid Overload
Decreased Probability of having meconium-stained amniotic fluid (8)
Download our free “Basic Pregnancy Stretches” HERE– Before commencing, remember to take this to your Osteopath, GP, Obstetrician to get clearance. How can Osteopathy help on your post-partum journey? Regardless of the type of labour and birth, women can experience a wide range of postnatal issues that can impact their function. Like pregnancy, there are limited medications deemed safe for breastfeeding. Your Osteopath may advise you to make return visits with your newborn to help prevent or manage conditions to help you meet your baby’s needs, whilst caring for your own. Conditions you may experience post-partum;
Back and neck pain due to postural challenges relating to breastfeeding.
Fatigue, anxiety or depression due to sleepless nights and the constant changes you experience as a new mum.
Incontinence and constipation due to changes in the pelvic floor and pelvic mechanics
Lifting babies, prams and capsules causing musculoskeletal strains and sprains.
Pelvic imbalance from pregnancy and labour (including C-Sections).
osteopathy.org.au, (2017). Retrieved 12/11/2017. Osteopathy: About Us. From www.osteopathy.org.au.
Hensel, K., Buchanan, S., Brown, S., Rodriguez, M., Cruser, D. (2015). Pregnancy Research on Osteopathic Manipulation Optimizing Treatment Effects-The PROMOTE study A Randomized Controlled Trial. The American Journal of Obstetrics and Gynaecology, V (212), p1-16.
Frawley, J., Sundberg, T., Steel, A., Sibbritt, D.,Broom, A., Adams, J. (2016). Prevalence and characteristics of women who consult with osteopathic practitioners during pregnancy; a report from the Australian Longitudinal Study on Women’s Health (ALSWH). The Journal of Bodywork and Movement Therapies (available via Science Direct subscription). V (20). p.168-172.
Licciardone, J., Buchanan, S., Fulda, K., Stoll, S. (2010). Osteopathic Manipulative Treatment of Back Pain and Related Symptoms During Pregnancy: A randomized Controlled Trial. American Journal of Obstetrics and Gynaecology. V (202). p.1-15.
Licciardone, J. (2017). Osteopathic Manipulative Treatment During the Third Trimester of Pregnancy. The Journal of the American Osteopathic Association. V (117). P.289-290.
Field, T., Hernandez-Reif, M., Diego, M., Schanberg, S., Kuhn, C. (2006). Stability of mood states and biochemistry across pregnancy. Infant behaviour and Development Journal. V (29). p262-267.
Saurel-Cubizolles, MJ., Romito, P., Lelong, N., Ancel, PY. (2000). Women’s health after childbirth: a longitudinal study in France and Italy. International Journal of Obstetrics & Gynaecology. V (107). P 1202-1209.
Lavelle, J. Osteopathic Manipulative Treatment in Pregnant Women. The Journal of the American Osteopathic Association. V (112). p343-346.
keeping routine with when you eat, exercise, go to bed and wake up in the morning can really help your body know when it’s time to wind down and relax ready to go to sleep. Shift work constant change in bed time or get up time can make it more difficult for some people to easily fall into restful sleep.
Reduce or time your caffeine intake.
Essentially caffeine is a stimulant and can block the action of a natural brain chemical that is associated with causing drowsiness and slowing down of neural activity that naturally induces sleep. This is often very handy when you need a “kick” to ward off tiredness or drowsiness but obviously is not helpful when you want to sleep. Using caffeine during the day because you are tired from sleeping poorly can become a viscous cycle in sleep problems and tiredness. Caffeine can be found in is found in coffee, tea, cocoa, cola soft drinks and energy drinks, chocolate bars, energy bars and some medications, like cough syrup and weight loss tablets. The effects of caffeine can last for up to between 8-14hrs
Turn off computer and TV screens
Our normal body clock is affected by artificial light. Short wavelength blue light which is most commonly used on back lit devices like phones, laptops and ipads is the most disruptive. Because of the exposure the body does not produce as much melatonin which is the hormone that is usually produced in us as it gets dark and helps to naturally cause sleepiness.
Don’t go to bed on a really full stomach.
bloating or irritation of a full stomach can make it had for you to relax into restful sleep
Don’t go to bed on an empty stomach.
hunger can also leave you restless
Engage in regular exercise.
Studies that have been performed suggest that exercise significantly improves the sleep of people with chronic insomnia. Also noting if morning or afternoon exercise has an affect
Limit fluid consumption before bed.
waking in the night to go to the bathroom can disrupt your sleep and make it difficult for some people to fall back asleep again.
Keep your bedroom dark and quiet.
a dark environment promotes natural metatonin release which can naturally help induce sleep
Invest in a good bed and pillows etc.
Comfort is an important factor. Neck pain, back pain, headaches or other aches from ill supporting pillows, or mattress can make it hard to get to sleep and stay asleep for a good length of time as can being too hot or too cold.
Get in tune with your internal alarm clock – Try to go to sleep and wake by it.
If you are naturally tired early and are an early riser maybe don’t fight it and try staying up late in the evening to watch tv or to do things. When you’re in a good sleep routine and achieving quality sleep you often find your body will tire and wake and predictable times
“You don’t have to brush all of your teeth…..just the ones you want to keep” As a healthcare practitioner it really resonated with me. We are certainly all guilty of neglecting areas of our life and lifestyle that contribute to our overall wellbeing…….yet a lot of us tell ourselves we are in pursuit of wellbeing and balance. We can’t be perfect all of the time in every facet of our life, we all experience stress and things that are out of control that come along and cause chaos, we deal with it the best that we can at the time and a fair number of us probably use the 80/20% rule with a lot of aspects of our lifestyle. Most people that come to see us certainly have already made a decision to address their “pain” but the dentist’s quote stuck with me because we have certainly seen many patients over the years who are desperate for you to tell them that there is a quick solution to their problem. Some people spend the entire consultation trying to “negotiate” with your advice or professional opinion on what you think it takes to get better or really address the root of their problem. OK sometimes you just fall off your bike and hurt yourself ……. but honestly most people we see could certainly be in much better shape working a bit more on their fitness, flexibility, posture etc …… not to mention diet, stress, work/life balance. Most people we see usually have underlying issues that are contributing to their current state. Working with these patients to help them and see them move towards wellbeing and a much happier and healthier version of themselves is really what gives us a “kick’ as a practitioner. To use our many years worth of training and knowledge to see people well, happy and with less pain is what it’s all about for us. It’s the biggest thing that draws most of us into healthcare. It’s always enjoyable and productive when a patient comes in who is really trying to achieve balance and is working forwards total wellbeing. The patient really wants to work and fixing their problem long term, they own their problem and their bad posture, lack of fitness, strength or whatever it is and are willing to genuinely try to do what they can and what it takes to really feel good. They are motivated and honest with themselves about all the facets of their life and trying to get some balance. These patients are inspiring people around them see and feel their motivation and it motivates others……… and make us love our job just that little bit more!