Autumn Days the Healthy Way!

The fallen leaves are crisp and crunchy, the weather is (usually) decent and beautiful outdoor spaces offer an ever-changing haven of natural wonders just waiting to be explored. Here at Cliffs Chiropractic Clinic in Southend, we believe there is no more of a magical time than autumn to get stuck into some fun and healthy activities with your family.

One of the healthiest and most fun activities you can enjoy with your family is leaf raking and jumping. Simply rake up a giant pile of leaves and jump in and enjoy! Your kids will absolutely love the freedom and frolics of rolling around in a heap and they’ll have plenty of giggles watching the grown-ups getting involved! There’s a bonus with this activity too – all that raking and jumping will give you all a super cardiovascular workout! So what’s not to like? You can even take some of the leaves home to make a pretty collage memory of the fun you’ve had.

Autumn is wonderful. Take advantage of what nature offers you.

Swap the school car run for a walk to school

back care advice fom our southend chiropractorSeptember’s here and parents across the nation will once again be tackling the daily school run. But have you considered swapping your wheels for your legs?

According to our Southend chiropractor, walking is one of the best ways to benefit from exercise without aggravating the structures in the lower back. Not only will you benefit from the exercise but walking provides a whole host of health benefits to your child.  These include:

  • Strengthening the muscles in their feet, legs, hips, and torso. Walking increases the stability of the spine and conditions the muscles that keep the body in the upright position.
  • Nourishing their spinal structures.  Regular walking encourages strong circulation, which helps to deliver vital nutrients into soft tissues.
  • Improving their flexibility and posture. Walking, along with regular stretching, allows greater range of motion, which can help to prevent awkward movements and lower the risk of future injuries.

Why else is walking good for kids?

Here are just a couple more reasons to start walking your child to school:

  • Walking to school from a young age will help them to develop road awareness in time for independent walking as a teenager.
  • Walking is fun and interesting. Your children will get to notice things along the way and meet different people in your local area.
  • Walking helps to improve physical and emotional health and can even boost mood and self esteem levels.

Of course, when you have a busy family life, it can be very tempting to jump in the car to ferry the little ones to school. But swapping just a few of those car journeys for walks will be easier than you think. About a third of all the journeys we undertake are less than a mile, which is only about a 20 minute walk! And the best part is that you won’t have to hunt for a parking space when you get to the school!

Walking is a fantastic activity that you and your children can do together. It’s never too early to start walking your child to school.

What’s stopping you from walking your children to school? After all, there’s nothing more important than the health of your kids

17 Year Old Ambassadors To Spread The Word For Healthier Living

healthy livig advice from our southend chiropractor‘Stand up straight’, ‘take exercise’, ‘eat healthy non-processed food’ are a big turn off, but ‘looking good’ can be a far more persuasive argument these days.

When Arif launched the Back Story campaign – using some strange, but very important exercises, like the ‘chin tuck’ (that’s it in this picture!) in May, he was delighted to be able to do this to Year 12s at St Thomas More High School. Earlier this month, Arif was back again hosting a round table discussion with a group of 17 year olds who came up with their own idea of how best to spread the word for healthier living.

The aim of the round table discussion was to work out how we can communicate the healthier living message to young people more effectively. The group of 17 year olds included Brogan, Conor, Eloise, George, Oscar and Samantha and after a lively debate on why good posture, diet, exercise and fresh air is important, Conor had the great idea of creating ambassadors to give the Back Story more relevance.

So, as he’s been volunteered, Samantha agreed too. Once they’ve been to the Cliffs Chiropractic Clinic in Southend and seen first-hand how chiropractic can prevent or improve conditions, they’ll turn this into a presentation that they’ll be making to their peers at school.

We’ll report back after the first presentation. There will also be accompanying videos too, so watch this space!

Little Callum Makes The News

patient story at cliffs chiropractor southendWe featured Callum in last month’s newsletter. He’s an amazing little seven year old boy and we’re so proud of him. With Arif’s help and support from his loving parents, Callum has been able to overcome his bedwetting.

Callum’s story has hit the news with a feature in a recent edition of The Echo. The article covers Callum’s journey and how Arif has been able to help him. Arif also shares his top tips to cope with bedwetting. Please share this with any parents you know that have a child that may be suffering as the information really can be life changing to them and their parents.

Read Callum’s story and how Arif helped him by clicking here.

Arif’s Top Tips To Cope With Bedwetting

There’s no hard and fast solution to bedwetting, and if chiropractic treatment is not the answer, these tips might help your child and you:

  • Reassure your child. It’s important for them to know they haven’t done anything wrong, and it will get better. Don’t tell them off for wetting the bed, this won’t help and could make matters worse.
  • There’s usually no obvious reason why children wet the bed, but it could be because they produce more urine than the bladder can cope with; have an overactive bladder (where the bladder can only hold a small amount of urine); are deep sleepers, so they don’t react to the signals telling their brain the bladder is full or there’s a family history.
  • Sometimes bedwetting is stress related – if there’s a change in family structure, you’ve moved home or your child is being bullied – try to work on is anxiety before you start a new regime.
  • Bedwetting isn’t something your child can control, so rewards shouldn’t be based on whether they wet the bed or not. You may want to give rewards for things like having plenty of drinks during the day or remembering to have a wee before bed. If your reward scheme isn’t working after about a week, try something else.
  • Make sure your child has easy access to the toilet at night, leave a light on in the bathroom and put a child’s seat on the toilet.
  • Use waterproof covers on your child’s mattress and duvet.
  • A bedwetting alarm is useful once a few dry nights have been achieved. This helps to create awareness at just the right time and trigger a trip to the toilet.

Top Tips To Keep Your Kids Healthy on Holidays

travelling with small children advice from our southend chiropractorGoing on your first family holiday is one of the most exciting things you can do. With every cute little sunhat and bottle of kids sun cream you buy, your mind conjures up a new image of your little one happily building sun castles on a paradise beach. But there’s also the worry: what if your bundle of joy falls ill while in another country? What are you meant to do without the safety net of your family doctor or health visitor on speed dial?

Our Southend family chiropractor recommends that the best thing you can do is be prepared. The more equipped you are for the unexpected, the more confident you’ll be.

Before you set off on your holidays, bear in mind that every environment comes with its own unique health risks. In other words, your children may be exposed to different bacteria and viruses that can take a little getting used to. This may be the culprit if your little one suddenly develops a “cold” while the rest of you swelter in the overseas temperatures!

If you’re travelling to a different climate, your child may also encounter unusual bites, allergies or rashes that may raise an eyebrow or two! But don’t panic; this is very common. The best thing to do is pack plenty of medicines with you that you know your children will respond to. This will save you a lot of stress if you can’t get hold of them at the local pharmacy while you’re abroad.

If your child has a complex medical history, it’s also worth asking your doctor to write a letter outlining any details of the condition, medications and treatment history. Even better, get it translated into the language of the country you’re travelling to.

Similarly if your child has serious allergies, it’s worth arranging a card that details what they’re allergic to and how serious the condition is. Allergy UK offers these cards in 27 different languages. You can find out more at

Remember that your holiday is meant to be a fun experience. It’s good to be prepared, but  don’t let your anxieties put your enjoyment in jeopardy. Relax, have fun and lap up a blissful week or two in the sun with your family.

Wave Goodbye to Winter Health Worries!

No matter how hard we try and no matter how many “pro this and pro that” food we eat, we can’t escape the fact that there are just some ailments that strike harder during winter. But as the season comes to an end and those grey skies once again turn blue, how exactly is our health likely to benefit?

Our Southend chiropractor highlights three common health complaints that take a step back during spring and summer.

1: The Common Cold

While a sniffly nose and a sore throat can come on in any season, the majority of us bear the brunt of the “lurgy” during the winter.

2: The Flu

Medically known as “influenza” the flu is much more likely to strike during the winter (doctors even call winter the “flu season”). The most effective way to avoid the flu is to keep healthy all year round – even in the summer when the illness is not so common.

3: Painful Joints

Many people who suffer from joint pain notice that their pain and discomfort gets worse in colder weather.

Good Winter!

A New Attitude for Better Health!

health living advice from our southend chiropractorThinking about making positive changes in 2017 but worried that your goals will turn into nothing more than New Year “could-have-beens”?

Our Southend chiropractor wants to reassure you that it is normal to face challenges and setbacks along the way. The problem is too many of us stunt our growth and stop ourselves from achieving our goals by having a fixed mindset. We hear an inner voice that tells us that our goals are impossible or that we do not have the determination or skills to make our dreams happen. And we listen to it.  But this kind of thinking is simply not true. We all want things, but to get them, we have to believe in our abilities. We have to change our thinking from “I can’t” to “I can and I will!” It is like the famous saying, “Whether you tell yourself you can, or you tell yourself you can’t, you’re right.”

Don’t be afraid to fail. So many people fail at something and decide that that is an end point. (How many people pack in their New Year healthy eating plan just because they slipped up and opted for a burger instead of a salad? How many people go back to smoking full-time after having one cigarette on a night out or during a moment of weakness?) The key to success is looking at your failures as a lesson and identifying what you can learn from them. Some of the most successful people of our time have also encountered the greatest failures. It’s not the falling over that matters (or how many times we fall), it’s the getting back up!

So the next time you consider giving up on getting what you want to achieve, don’t!

Put a list of your goals, dreams and desires somewhere that you will see them every day.  The fact that you have to see them all the time can be very encouraging, and it can give you that extra motivation that you need when things get tough. Just imagine the motivating power of looking at a section of your list and saying “I did that.” Now imagine if you could say to yourself, “I did all that!” And do you know what? It really is possible with the right frame of mind.

Why Being a Plank is Great for Your Health!

New Year’s resolutions are great ideas in theory. With the indulgent festive period over and done with, January always seems like a good a time to re-evaluate,  prioritise and make changes.

But in practice, many ambitious New Year goals evaporate into self-defeating thinking and disappointment. But that doesn’t mean that all New Year’s resolutions need to end in frustration and failure. The trick is setting the right goals.

According to our Southend chiropractor, holding a plank for just one minute every morning is a very manageable fitness goal that most people can stick to. Planks are one of the best exercises you can do as they work your core and your entire body. By doing this one-minute exercise every morning, you will remind yourself to stay active all day.

When starting out you will want to start by holding it for a short period of time e.g. 15 seconds and build the time up as you get stronger. The forearm plank is slightly easier than a standard plank and is a common way of performing a plank.

Baby steps lead to epic journeys.

Note: Please consult your GP if you have any concerns about taking any form of new exercise.

Boost Your Health With a Christmas Day Stroll!

healthy living advice cliffs chiropractor southendLooking for a way to reenergise after that mammoth Christmas lunch? Daunted by the thought of sitting through yet another Eastenders Christmas “special” while your old aunt complains that TV isn’t what is used to be, yet insists on watching every moment of the soul-sucking story lines?

Why not go for a Christmas day stroll? The crisp December air will fill your lungs with a new surge of oomph for the rest of the day. And according to our Southend chiropractor, you’ll do your body a whole load of favours too!

Walking for just 20 minutes a day (and yes, even on Christmas Day!) has many wonderful health benefits.

Here are just a few of the incredible effects of walking:

1: Improved Mood

A brisk stroll will release endorphins that can trigger positive feelings. Most people are jolly at Christmastime, but think of how happy you will be after a mood-boosting walk!

2: Increased Energy

Most people hit an afternoon slump after munching down a hearty Christmas roast. Instead of snoozing the post-lunch lull away, pop on your trainers and go for a stroll instead! Walking will increase the flow of blood around your body and create a new surge of energy. You’ll burn off some of those Christmas calories, too!

3: Lowered Risk of Heart Disease

Christmas is a time when most of us overindulge in all things a little naughty but nice. But keeping up with regular walks over the festive period can help to offset the negative effects of those guilty Christmas pleasures. Walking for just 20 minutes a day can play a big part in reducing the risk of heart attack and stroke.

4: Longer Life Expectancy

It’s no big revelation that frequent inactivity is linked to premature death. While a few days of lounging on the sofa is unlikely to send you to an early grave, you should still try to remain active over the Christmas period.

5: Lowered Risk of Diabetes

Walking after a meal can help to lower your blood sugar and reduce your risk of type 2 diabetes. What better time to start than after that plate full of trimmings and that giant bowl full of pudding?

Enjoy a great Christmas. Enjoy great health!