December 2016              (07) 3846 4800             2B, 90 Vulture Street, WEST END 4101
The team at Performance Podiatry and Physiotherapy present a December update!
Welcome to the last e-news of 2016!  From everyone at Performance Podiatry & Physiotherapy, we’d like to wish you a safe and happy Christmas and New Year.  Enjoy this time with family and friends. 

The clinic will be closed from lunchtime today and will reopen at 7am on Tuesday January 3.  If you would like to make an appointment over the break, please ring and leave a message on the answering machine or send through an email.  We’ll endeavour to fit you in ASAP when we start back.  Hopefully we won’t have too many sore backs from putting together trampolines on Christmas eve or sore shoulders from backyard cricket on Christmas day! 

Our physio Ciaran is eating his way through his body weight in potatoes and washing it down with a Guinness on his much deserved holiday in Ireland at the moment.  He’ll be back on deck along with Katrina from the start of January.  See you in the New Year!
We’re stocking the Archies range of thongs. You can see the range here.  These are a great alternative to the regular ‘pluggers’ as they offer arch support and some elevation and cushioning under the heel.  Pop in and see for yourself the advantage of changing your pluggers to Archies.

Performance Podiatry & Physio's
Katrina Valentine Rigby
As a kid what did you want to be when you grew up?
An adult…
Seriously though, it’s a boring answer!  I always wanted to do something in health or science.  When I was a teenager I wanted to be an optometrist.
What personality trait are you always trying to improve?
Being stubborn! 
What is your favourite thing about being a podiatrist?

It sounds cliché, but for me it’s all about making the patient’s happy!
How old would you be if you didn’t know how old you are?
28!  It’s a good age…
What advice do you have for people pursuing a career in podiatry?
Get as much experience at university as you can.  Treat as many patients as possible, do a tonne of work experience in various types of clinics and ask questions!
If you didn’t pursue a career in podiatry what would you be doing?
I love being outside!  So most probable something that combines science and being outdoors! 

The Forgotten Supplement, SLEEP 

By Andrew Hall (Apple to Zucchini dietitian)

When chasing health and performance improvements, staying up well after dark, neglecting sleep, scrolling through pages of #instafood and #motivationalmemes makes about as much sense as using chop sticks to eat an acai bowl. This is because after sundown, the screen light entering your eyes (especially blue light) disrupts your natural body clock. Directly altering the sleep-wake cycle, hormones, and even the activity of gut microbiota. Therefore, supplementing your current schedule with an additional hour of snooze might just be the best health habit you make.

In this modern fast-paced world, our days are filled balancing work/study, training, family and social commitments. It is important to incorporate some down time at the end of each day to relax. However, during this time you might turn on Netflix or scroll a social media feed, and this screen exposure, so close to bed, can challenge your capacity to meet life’s demands via sleep disturbance. Nutrition and sleep and are in a bi-directional relationship. Sleep influences what we eat, how much we eat, and how our bodies process the food. Likewise, the way we eat effects sleep duration and quality. Therefore, managing to get back inside the magical 7-9 hours recommended has noticeable benefits. Research continually advises sleep quality impacts body composition (muscle gain and fat loss), learning, memory, pain perception, mood state, inflammation and training recovery. This could be why Team Sky cycling team considered sleep so important they organised Richie Porte an individual sleep bus. Yet with all this research and advice, we still get stuck in the evening screen vortex. Who can blame us? There is an endless supply of seriously cool stuff to read/watch/share!

Ignore what the ‘sleep hackers’ say, there are no short cuts for quality sleep. Good sleep is crucial for good health and maintaining a busy and balanced life. My advice to you; prioritise your slumber by switching off the screens an hour before bedtime. Your physical, mental, and emotional wellbeing will thank you for it. Here are five other ways sleep and nutrition are interconnected.

Sleep quality affects eating decisions: This statement has been proven by a 2012 Mayo Clinic study which compared the eating habits of people who slept as much as they needed, to those who only logged two-thirds of their required rest time. The eight-day study found that subjects who were sleep-deprived ended up eating an average of 549 extra calories per day. This overeating response is due to the body’s simultaneous reduction of leptin (a hormone that signals feelings of fullness), and overproduction of ghrelin (a hormone that signals feelings of hunger). When people are sleep-deprived, they snack more often — especially late at night.

Tart Cherries: one of the only foods which naturally contains melatonin. Cherries also contain antioxidant and anti-inflammatory phytochemicals that may influence sleep by means of cytokines associated with the sleep–wake cycle. More and more sporting teams are adding tart cherries to their nutrition program as a functional food/supplement.

Alcohol: Plays a starring role in numerous memorable stories, but it is no friend of sleep quality. It takes approximately one hour to process one standard drink. When there is alcohol in your body, sleep is ‘shallowed out’, which is not ideal for those training gains. De-stressing at night with a glass or two of alcohol could actually be increasing your body’s stress status the next day due to negative sleep quality effects. E.g. for wine drinkers, it can take four hours to completely process 2 x 200ml glasses.

Caffeine: Cyclists and athletes alike worldwide rejoiced in 2003 when the world anti-doping agency removed caffeine from the anti-doping list. “7 flat whites please waiter”.  Sadly, the old “beware coffee after 3pm” is still rather trusty advice. When multiple coffee’s are consumed in a day, the caffeine activity in your body will compound. Although you might feel like it doesn’t affect your ability to get to sleep, caffeine affects biological systems by altering hormones and neurotransmitters. #rethinkyourarvocaffeineinjection

Portions: While a big meal can make you feel drowsy, it also triggers a bunch of physiological responses like hormone & blood flow changes, and a rise in body temperature. Studies have shown body temperature drops naturally when entering deep sleep, and as a result being full from consuming too much food prior to bed can alter our ideal body temperature and disrupt sleep quality.

TAKE HOME MESSAGE: To optimise your health, wellbeing, energy levels, training adaptations, and efficiency, think about good sleep as a 24-hour process. What you do during your waking hours will affect your sleeping hours, and vice versa.

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performancepodiatry · Suite 2B 90 Vulture Street · WEST END, QLD 4101 · Australia