Supplements can be beneficial, to aid the body in healing, reducing pain and optimising health!
We know that a healthy, nutritious, varied diet is essential to good health. We want to give our bodies all the building blocks it needs to heal, grow and repair.
However modern farming, agriculture, food manufacturing & processing can lead to use becoming suboptimal or deficient in some important areas.
+Vitamin D3 & K2
Skin exposure to direct sunlight of high UV values is what naturally boosts are D3 production. With climate, clothing and indoor living more common then ever, this is having an effect on our natural levels.
It generally supports immune & muscle function, helps calcium absorption & vascular health.
Vitamin D has been shown to influence dozens of conditions, including: Muscle Pain, Cancer, Hypertension, Heart Disease, Obesity, Rheumatoid Arthritis, Diabetes, Osteoporosis, Multiple Sclerosis, Crohn’s, IBS, Flu, Dementia, Eczema and Psoriasis, Cancer, Infertility, Asthma, CF, Migraines, & Depression.
Dosage of 5000 IU is the safe upper limit according to the Institute of Medicine (IOM). Make sure not to take more than that without consulting with a health professional. You can get oral sprays for this.
+Vitamin C (ascorbic acid)
Citrus fruits are synonymous with vitamin C.
Its a Powerful Antioxidant – participates in immune function, wound healing, fatty acid metabolism, neurotransmitter production, and blood vessel formation, as well as other key processes and pathways.
The recommended daily amount of vitamin C for adult men is 90 milligrams and for adult women is 75 milligrams. There is increasing evidence however supporting the increase the RDA for vitamin C to 200 milligrams per day for adults
+Omega Fatty Acids
Ideal ratios of Omega6:Omega3 is 4:1 western diets have massively outweighed Omega 6 into ratios more like 10-15 times what is ideal. Omega 6 is found heavily in processed margarines & vegetable seed oils & Omega 3 in healthy fish oils, chia seeds & walnuts!
Omega three has been shown to help;
Improving heart health: increase HDL,
Supporting mental health: reduce symptoms of depression, schizophrenia and bipolar disorder,
Reducing weight and waist size: help weight management,
Decreasing liver fat
Supporting infant brain development
Fighting inflammation: are anti-inflammatory
Preventing dementia: slower decline in brain function & improve memory in old age
Promoting bone health: People with higher omega-3 intake and blood levels tend to have better bone mineral density
A great sustainable source of Omega 3, (DHA&EPA) is from Krill oil.
Found in spinach kale & avocado, broccoli & can be absorbed through the skin with supplementation.
Magnesium Is Involved in Hundreds of Biochemical Reactions in Your Body,
It May Boost Exercise Performance
Magnesium Fights Depression
It Has Benefits Against Type 2 Diabetes
Magnesium Can Lower Blood Pressure
It Has Anti-Inflammatory Benefits
The recommended daily allowance (RDA) is around 310 to 420 mg per day depending on your age and sex, although some researchers believe we may need as much as 600 to 900 mg/day for optimal health.
Calcium can naturally be found in dairy products, green leafy vegetables, soya beans,tofu, soya drinks & nuts.
Absorption decreases with age & low Vitamin D effect absorption also.
Calcium has been shown to help bone health and osteoporosis, prevention of prostate, colon and rectum cancer, Cardiovascular Disease, Blood Pressure & Hypertension, Pre-Eclampsia, Kidney stones and help in weight management
Recommended Daily Intake;
Zinc can be found naturally in red meat, shell fish, legumes link chickpeas and lentils and seeds.
Zinc is an essential element for immunity, wound repair, cell healing & growth.
Its been found to be beneficial to gene and dna regulation & repair, levels of immunity, aging & immune regulation, pneumonia, common cold, sepsis, childhood development, acne and brain injuries.
40mg a day in a healthy 19year old has been proposed as the upper tolerable limit.
Tumerics most active ingredient!
Research papers are suggesting with increasing evidence that curcumin can help in the management of pain and inflammatory conditions, metabolic, arthritis and maybe even anxiety,.
A recent RCT, 120 overweight individuals took turmeric supplements for three months. On average, total cholesterol was reduced by 32%, LDL by -42% and triglycerides by -39%
Its been shown also to help with of exercise-induced inflammation and muscle soreness. Helping with performance and recovery.
Studies showing efficiency have generally used between 500-2000mg daily.
Your Thoracic Spine & Upper Back – lay back over the foam roller with it between your shoulders, you can use your hands to support the weight of your head if its too uncomfortable.
Repetitive Extension with your shoulders upper back and head – In the extended position over the roller, gently pulsing and slighting shifting your upper body weight left or right.
How to Side Roll the Shoulder & Lats – Lying on the side, with the arm/hand up above the head, have the roller placed on the outer shoulder blade, gently move up working the shoulder and shoulder blade area
Hamstrings – Sitting on the floor place the roller under your leg
Quadriceps – Laying on your front with the roller under your upper leg
Pelvis & Hips – Almost sitting on the roller, change the angle of your body and then leg to see if you are able to hit tender spots.
ITB – Iliotibial Band – very important for runners. Side lying with the roller on the outer leg. Go up high into the pelvis and down as low as the knee.
Calves – overlooked with ankle stiffness/issue. Sitting on the floor with the roller under the lower leg. Do one leg at a time by crossing on leg over the other to increase force through the roller
Also with a foam roller don’t roll on bone keep it to the softer stuff, don’t roll your lower back, don’t be too aggressive or forceful!
Its all about habit and frequency try and roll out for a few minutes at least 3 times a week. These are techniques to better manage and keep a healthy back healthy. Opposed to fixing things that are wrong in the back or spine.
If you are generating or aggravating pain then stop – don’t make things worse!
Find The Right Chiropractor can be Difficult – Here’s Our 6 Step Guide!
Friend & Family recommendations – ask around does anyone know of anyone who comes recommended first hand. Its win-win as the Chiropractors good work gets rewarded with the referral but also the prospective patient knows first hand that they are in good hands! (also I should admit it as everyone who comes in gets treated like a Rock Star but referrals get an even higher level)
Look for online reviews/testimonials – established clinics with good reputations should stand out from the pack! Equally the bad ones usually do as well!
Websites – they say a website is a reflection on the clinic. Is it professional, informative & look regularly updated. Does it portray the sort of place you’d feel happy and comfortable attending. A good website will also have a lot of information on it to better let you understand the process, procedures and what to expect.
Email – email the clinic with a brief explanation of your problems and ask a couple of questions. The reply you receive and how long it takes to receive a reply will be a good indicator of how things would be as a patient. Some things to look out for – is the response time quick, personable, professional, does the chiropractor reply or receptionist.
Training – make sure the clinician is highly trained, qualified and skilled. Also registered to a professional body such as the chiropractic association of Ireland (CAI). That means they comply to the world standards of Chiropractic Training. This way you know you are in good hands & the clinics meeting the recommended standards of training, insurance & learning.
Chiropractor Owned & Ran – something else to think out! Is the principle chiropractor the owner of the clinic. From my experience Chiropractor owned Chiropractic clinics run more professionally and with a level of care superior to franchise or business model clinics. Also less turnover of staff, which is important as you establish a professional relationship with your Chiropractor.
Most people wont ever think about their posture or back until they develop a problem.
As Chiropractors specialise in the spinal and structural alignment of posture in order to stay healthy and pain free. How you feel is obviously important in the short term but how your spine works is what matters long term. Postural deviation can effect disc and wearing processes longer term. This can lead to some very serious spinal conditions, that are debilitating.
We initially identify what level or change or damage has developed through the spine & back. In the clinic we utilise some of the most advanced postural scanning technology. From there we initially work on allowing the back to heal and work normally again. Once this is happening we can start developing movement and strength strategies.
Over 10years our protocols have helped thousands of people, here are just a handful of some of our happy patients & their results!
If you’re struggling with posture, aches or pain! Its time to make your first appointment!
70% of people who come visit us at Dublin City Chiropractic come from word or mouth referrals!
That is previous and current patients who’ve had great results through our care & entrusted their close friends, family and colleagues, to us. Knowing that they will be taken care of with the same levels of professionalism & results that they themselves have experienced.
There is not greater compliment and whilst we endeavour to make every visit as valuable and impactful as ever, we always like to really go the extra mile with those, who we know you have specifically sent into us.
Lets face it once you’re back on your feet feeling better, you don’t really want to be listening to those around you complaining all the time about stiffness niggles & pain.
So to say thank you, we automatically credit the accounts of our referrers as our way of showing our thanks and appreciation. Meaning that next time you’re in clinic there will be a nice little reduction to your treatment price.
Not only that but also the person attending will receive a 50% reduction on their initial consultation, assessment, digital postural scan & treatment!
Understand how your spine and discs are inclusive of each other. How we are helping more people then ever with their back and disc issues successfully.
By treating the spine and helping with spinal health a massive component of this is 1)keeping the spine and discs as healthy as possible 2)if there is already damage minimising that impact.
Short term to heal and feel better but longer term to support the health of your spine and discs long term.
We all know friends, family or colleagues who’ve had severe disc and nerve issues. Its one of the worst spinal conditions you can get and requires expert guidance and treatment, to avoid longer term pain and disability.
Chiropractic treatment provides the most affordable, effective measures to help reduce your pain & manage your spinal health conditions.
At Dublin City Chiropractic we offer very competitive rates for world class Chiropractic spinal health treatment & maintenance.
We offer a fair and transparent pricing structure as not to discriminate making affordable chiropractic care accessible to everyone who needs it.
Ultimately the real cost is can you afford to be sick or out of work due to pain and disability, as well as the quality and enjoyment of life
In Ireland health insurance policies cover your chiropractic care, meaning that with the reimbursement, treatment could work out almost totally free. There is also a med one form which can allow a tax rebate of up to 20% of the cost of your health expenditure.
We offer a free initial assessment for anyone wishing to come and meet our Chiropractor to discuss their individual issues. We then can offer treatment prices from as little as €30 a session.
All research and guidelines state that non invasive treatments should be used and exhausted before any form of invasive medical procedure. Even in regards to imaging, unless there is significant progressive neurological deficit or red flags present. Which in my 10years of experience is very rare.
Pregnant Women regularly benefit, getting great results from Chiropractic Treatment & Care.
It surprises people who’ve never seen a chiropractor before, that we are utilised by pregnant women throughout their pregnancy and often long after.
Not only for help with staying pain free and comfortable through all developing trimesters but also to help with an easier birthing process & recovery.
Its estimated that up to 50% of women will experience back pain through labor with 75% suffering with back pain through the delivery. (1-3)
The changes and challenges the mothers body goes through as it develops are truly incredible. Problems can arise when the biomechanical changes created meet barriers of restriction or tension to this increasing change.
For example as the pelvis rotates forward with the growing weight of the baby and growing bump any underlying tension of resistance in the lower back could be agitated. This is a common area and an area associated with the sciatic nerve and leg issues, which is a common problem through pregnancy.
Often the issues that are experienced through pregnancy are historic and underlying which exacerbate through the pregnancy. Now usually where these women may usually rely on medications to help, they now don’t have that option. Also becoming acutely aware about the effects of what medications can do to the growing baby.
Whats fantastic is the research backs this up!! Women who receive chiropractic care through their pregnancy have been shown to have a higher chance of a successful natural birth.(4)
Its from my experience as well they recover much quicker without complication following the the whole process as the body resets physically and hormonally following the birth.
1. Phillips C.J., Meyer J.J. Chiropractic care, including craniosacral therapy, during pregnancy: a static-group comparison of obstetric interventions during labor and delivery. J Manipulative Physiol Ther. 1995;18(8):525–529.
2. Diakow P.R.P., Gadsby T.A., Gadsby J.B., Gleddie J.G., Leprich D.J., Scales A.M. Back pain during pregnancy and labor. J Manipulative Physiol Ther. 1991;14(2):116–118.
3. Berg G., Hammer M., Moller-Nielsen J., Linden U., Thorblad J. Low back pain in pregnancy. Obstet Gynecol. 1988;71:71–75
4. Vallone S. The role of chiropractic in pregnancy. ICA Int Rev Chiropr. 2002:47–51
How I Moved & Opened My Own Chiropractic Clinic in Dublin
My Chiropractic Journey Started in my early teenage years with a sports injury, that wasn’t recovering, until I had a Chiropractic Treatment!
However I was always sure from an earlier age that my passions lay with helping and healing people in need!
From Studying & Graduating in Wales to moving to Dublin in 2010.
Learn about my journey to opening a clinic at the age of 24years old and how Ive gone on to help thousands of people get better over the last 10 years, including famous actors and professional sports people.