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34 Fitzwilliam Street Upper, Dublin 2, D02 T207
info@dublincitychiropractic.ie
(01)6444555

Posts Tagged ‘Chiropractic treatment’

Supplements for Pain & Healing

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
  • Preventing asthma

A great sustainable source of Omega 3, (DHA&EPA) is from Krill oil.

+Magnesium

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
  • Help Sleep
  • 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

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;

4-8 years1,000 mg1,000 mg
9-13 years1,300 mg1,300 mg
14-18 years1,300 mg1,300 mg1,300 mg1,300 mg
19-50 years1,000 mg1,000 mg1,000 mg1,000 mg
51-70 years1,000 mg1,200 mg
71+ years1,200 mg1,200 mg

+ Zinc

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.

+ Curcumin

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.

Finding a Chiropractor

Find The Right Chiropractor can be Difficult – Here’s Our 6 Step Guide!


  1. 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)
  2. Look for online reviews/testimonials – established clinics with good reputations should stand out from the pack! Equally the bad ones usually do as well!
  3. 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.
  4. 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.
  5. 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.
  6. 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.

For myself to answer this honestly……………

  • 75% of our patients initially attend through a first hand referral from family friend or colleague,
  • We’ve over over 600 5 Star real Patient Reviews, rating us the best chiropractor in Dublin
  • Our website is www.dublincitychiropractic.ie —> let me know what you think,
  • My email address is info@dublincitychiropractic.ie for any further questions you may have,
  • After 5 years training and now over 10 years practising, fully registered with the CAI – you’re in very safe, well trained hands,
  • I founded Dublin City Chiropractic and enjoy nothing more then helping people feel healthier on their journeys out of pain and into good health!

Posture, Spine, Back Pain & Chiropractic

Posture and Spine Health are our main speciality.

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!

Chiropractic Care through Pregnancy

Chiropractic Treatment throughout Pregnancy is very common. Something we see daily in the clinic. This often surprises people.

In the video below you’ll learn a little bit more about why and how chiropractic treatment helps so many people throughout their pregnancies.

Chiropractic Pregnancy

You can also see a recent article about pregnancy here.

Fix Bad Posture

5 Easy Exercises to help improve Bad Posture and Anterior Head Carriage

Great exercises for office works, drivers and people sitting at technology. Can help with neck pain pain, back pain, headaches and shoulder pain.

  • Wall Angel – Back, arms, and head flat against the wall, Arms at 90°, initially rotate the arms up and down, then pull the arms up to the ceiling then down to the floor, whilst keeping your body flat – 30-60Seconds Daily
  • Chin Tucks – Practise this on the floor with something soft behind your head initially. Its a subtle movement, firstly tuck the chin down slightly then pull (retract) the head backwards using the neck musculature and hold for 5 seconds repeat 5-6times
  • Foam Roller Extension – Against a foam roller or modify with a rolled up towl and create extension through your upper back shoulders and neck
  • Cobra Extension- Lying on your front, brace your core and then lift the shoulders, chest and neck up, with the arms pulled back and trying to pull your shoulders together. Squeeze in this position for 6-8seconds and repeat 3-5times
  • Pectoralis (chest) Stretch – In a door frame, bring your arms up to 90° move your feet forward so that you feel a tightness into your chest and then pull forward and back – Repeat for 20-30seconds.

As ever these exercises should be painless and not generate pain either during or after the exercise.

Upper Back & Shoulder Exercises

5 Simple Upper back, Shoulder and Shoulder Blade Exercises

5 Easy Daily Stretches

Fantastic Daily Exercises to help with upper back shoulder, neck, headaches pain, stiffness and tension.

Always pull into stiffness or tension be cautious and never pull into pain. Go at your own tolerance and build up!


1) Latissimus Stretch – Hold for 10seconds repeat 3times, twice daily

2) Thoracic Spine Rotation- Mobilise and rotate slowly up and down for up to 30seconds

3) Foam Roller Extension – Once a day for 1-3minutes. Go slow and start in the mid back roll up to the shoulders raising the hips and never roll your low back.

4) Brugger Break – Hold for 10seconds and can be repeated through the day. Fantastic for office workers sitting at a computer.

5) Pectoralis Stretch- Hold for 8-10seconds and Repeat three times on each side. Use a door frame of wall to create leverage.

If you’ve any questions please contact info@dublincitychiorpractic.ie

Click the link for further information on breathing, bracing, hinging and for Neck Stretching

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