July Newsletter 2016

Our range of socks are sure to warm up your feet this winter! Check out our special deal

This month’s success story is about a man who no matter what will always manage to make you laugh!

Exercise not only benefits your body but also has great affects on the brain

We are excited to announce our brand new Real Time Ultra Sound Machine in the clinic!

What better way to spend a cold night than curled up on the couch with an apple strudel, try this months recipe!

Contents

corehealth Monthly Special
corehealth Inspiration
Regular Champions
Let’s Talk Health – Exercise and the Brain
Real Time Ultra Sound Machine
Recipe of the Month – Cherry, Apple and Ricotta Strudel

corehealth Monthly Special

Keep warm this winter with our range of non-grip Pointe socks and recieve 10% off your first pair and 20% off your second when attending either GE or EP.

For newsletter subscribers only. Make sure to mention this edition of the newsletter to redeem your offer. Talk to staff for any additional information.

corehealth Inspiration

“Being busy in effective pursuit of your passion is one of the keys for happiness”

– Connor Young

corehealth Regular Champions

Success Story – Mark Andersen

Mark has been an enthusiastic presence at Core Health since 2012 after he first attended an initial consult with Michelle for Pilates. Mark is an “atypical” mid 40’s man who is an avid participant in cricket as a bowler. Prior to his initial consult, he had started to notice several occasions of low back pain post training sessions and matches. Mark then thought that it would be a good idea to start Pilates sessions. Mark is also a runner and loved running long distances for fitness and stress relief with a particular aim of participating in a 1/2 marathon run.

After undergoing several enjoyable sessions of clinical Pilates with Michelle, Mark soon progressed into group Pilates classes where, I’m sure, he has met many of you and entertained / shared you with his charm and wit. He impressed us with his consistency in attending classes and hard working nature during class. His back issues soon disappeared and he progressed to performing high level clinical Pilates exercises which challenged him in a good way.

Unfortunately, in 2014, Mark sustained a few injuries to his foot, knee and shoulder due to running a full marathon and bowling. After trying a few other options which did not work for him, he came and saw Amir for an initial consult in biomechanics, a running analysis and exercise physiology. He then began a management regimen combining physiotherapy with Michelle and Stephanie to reduce his acute symptoms of pain and also exercise physiology with Sarah and Celine for strength and as an alternative for cardiorespiratory fitness due to him being unable to run.

Slowly but surely, his symptoms faded, he gained muscular strength and endurance and returned to running and playing cricket again without any issues. Mark is continuing to attend Pilates classes as well as individual exercise physiology sessions as he has found these sessions to be very rewarding especially with the presence of both Celine and Sarah. Mark has been a terrific presence here at Core Health and it has been the utmost pleasure to work with him these last few years. If you do see him around the place, make sure you say Hi!

Written by Michelle Lee

Let’s Talk Health – Exercise and the Brain

Exercise is not only ideal for general fitness, disease prevention and management or rehabilitation it is also beneficial for brain function.

It is believed that exercise may be one of the best preventative methods to stop the progression of disease and improve the quality of health for those living with chronic conditions affecting the brain such as Alzheimer’s or Parkinson’s disease. Exercise and Sports Science Australia state that over 60% of Australian adults perform less than 30 minutes of exercise per day and only one in three children undertake the recommended 60minutes per day. Therefore, three out of five people are putting their health at risk not only physically but mentally each day. Furthermore, it is believed that by 2050, more than 115 million people will have dementia worldwide with one new case of dementia detected every four seconds globally.

Individuals already living with a condition that affects the brain and its function can utilise exercise as medicine to help improve quality of life.

Benefits of exercise come directly from its ability to affect the health of the brains cells, the growth of new blood vessels and the survival of new brain cells. Furthermore, exercise improves mood and sleep while reducing stress and anxiety. When there are problems in these areas it can contribute to cognitive impairment.
Research has shown that parts of the brain that control thinking and memory are of greater volume in people who exercise compared to those who don’t.

One of the most noticeable mental effects of exercise is the improvement in mood from regularly exercising. These effects can also be detected directly after an exercise session with the release of endorphins. Serotonin level increase, which is a neurotransmitter associated with good health and mental well. This increase results in a natural anti-depressant.

Also more brain cells are produced through the process of neurogenesis. Exercise stimulates the production of a brain protein called noggin, which increases neurogenesis and stem cell production.

Preventing or delaying the loss of cognitive function associated with age and disease is probably one of the largest benefits of regular exercise in regards to exercise. Those who do not undertake any form of physical exercise are twice as likely as active individuals to develop debilitating disease such as Alzheimer’s. Simple mental exercises such as using your non-dominant hand for everyday tasks and learning new skills can help your brain improve its neural connections and make new ones.

Some tips for choosing the right exercise for your brain:

– Any exercise is good!
– Aerobic exercise improves brain function and also acts as a ‘first aid kit’ on damaged brain cells.
–  Exercising in the morning increases brain activity and prepares you mentally for the day ahead while also increasing retention of new information and greater reaction to complex situations.
– Incorporating exercise which challenges coordination.

References

Regular exercise changes the brain to improve memory, thinking skills

http://www.livestrong.com/article/410524-how-does-exercise-help-the-brain/

http://fitness.mercola.com/sites/fitness/archive/2015/01/23/brain-benefits-exercise.aspx

https://www.essa.org.au/media_release/put-on-the-sneakers-to-help-the-grey-matter-this-brain-awareness-week/

Written by Matt Gray

Introducing our New Real Time Ultra Sound Machine

At corehealth we strive on development and love using technology advancement to benefit all our clients. Most of you are aware of what we think of ultrasound as treatment methods (very little evidence to support effective musculoskeletal treatment). Nevertheless when dealing with diagnosis, ultra sound is one of the best / cost effective and non invasive tool. We are delighted to introduce a high end Real Time Ultra Sound machine parentally at corehealth. This device will enable us to train you and provide you with better skills and understanding of when and what is your body doing / contracting. Please find below some of the information about the RTUS.

Real Time Ultra-Sound

What is it?
Real Time Ultra-Sound (RTUS) uses high frequency sound waves to reflect and provide an image of the layers within our body. The use of RTUS is completely safe and harmless and has NO radiation. As such, the process is non-invasive and can be done repetitively.

How does it work?
Using a convex probe and gel, the specialist scans the area to be investigated and can determine various observations such as the efficiency of muscle contraction, discrepancies between right and left musculature, muscle tears plus more.

What is RTUS useful for?
• Lower Back Pain: RTUS can be used to investigate how your core muscles are responding to the pain you are feeling and can be used as a feedback mechanism to improve your core contraction control.
• Women’s Health Issues: pelvic floor issues, incontinency, pre/post natal complications are all common experiences after birth or it can develop once a female becomes middle aged. With RTUS we can instruct and train you to have a safer pregnancy and improve recovery after birth.
• Muscle Activation Feedback: Have you ever had trouble with feeling the right muscle working during an exercise? Well, RTUS can be used to determine if you are activating the correct muscles and if you are co-contracting other unnecessary ones. This is vital for any athlete be it professional or recreational activities.
• Occupational Hazards: Being seated all day in front of a computer or working as a tiler sounds like two different jobs but actually has a similar characteristic i.e. the load onto the spine. Therefore there will be a consistent loading onto the spine especially of the lower back as this carries the weight of your trunk. RTUS will enable us to detect when you are contracting and using your postural muscles so we can provide you training exercises specific for these regions and prevent future injuries.
• High Level Sporting Activities: High functional movement activities under stress such as football, rockclimbing, golfing, and skiing to name a few, create immense demands of your postural and paraspinal muscles. Training with RTUS will ensure that if you do become injured it will be because you pushed yourself harder during sport and not because you were underprepared.

Who can implement RTUS?
At corehealth, our Physiotherapists and Exercise Physiologists have been thoroughly trained and have been active participants in ultra-sound techniques, enabling the best results for our clients. At corehealth, we mainly focus on scanning of spinal and abdominal contraction along with contraction of the stabilising muscles of the shoulder and knee.

Ask any of us for more information on real time ultrasound or please enquire at reception if you would like to make an appointment for an assessment!

-Written by Amir Sela

Recipe of the Month

Cherry, Apple and Ricotta Strudel

Ingredients

2 Granny smith apples, peeled, cored, thinly sliced
680g bottle Morello cherries, drained
100g (1/2 cup) caster sugar
200g fresh ricotta
1 teaspoon finely grated lemon rind
1 teaspoon ground cinnamon
10 sheets filo pastry
100g butter, melted
100g packet almond meal
Icing sugar, to serve

Method

Step 1. Combine the apples, cherries and half the sugar in a large bowl. Combine the ricotta, lemon rind, cinnamon and remaining sugar in a small bowl.

Step 2. Preheat oven to 180C. Lightly brush a baking tray with a little butter. Place the filo on a clean work surface. Cover with a dry tea towel, then a damp tea towel (this prevents it drying out). Brush 1 filo sheet with melted butter. Top with another filo sheet. Brush with melted butter. Repeat with melted butter and remaining filo. Sprinkle with almond meal. Place the apple mixture along one1 long side, leaving a 6cm-wide boarder at each end. Spoon the ricotta mixture over the apple mixture. Fold in the ends and roll up firmly to enclose filling. Place, seam-side down, on the prepared tray. Brush with remaining butter.

Step 3. Bake in preheated oven for 25 minutes or until golden and crisp. Dust with icing sugar to serve.

– Suggested by Marissa Carter