Wednesday, December 07, 2011

Treating Sciatica and Herniated Disc with Advanced Clinical Massage Techniques

Through my personal wellness journey which started way back on April 10, 1987 when I originally became involved in the diet and nutrition industry, I am lucky enough to have met some very inspiring people which have in turn helped me to affect people's lives for the better.  Two people in particular should be given a special mention, they are Megan Mari and Rachel Fairweather from the Jing Institute of Advanced Massage Training in Brighton, England, where I have spent 2011 training in Advanced Clinical Massage and am now able to offer the treatments which can greatly help with issues detailed in the article below.

While in Brighton in November, I was given a copy of a magazine article on sciatica and herniated disc treatment by Rachel, which I am thankful to Angela from www.choicehealthmag.com for allowing me to reproduce here.

Body and Mind Studio

Here is the article reproduced from the Feb/Mar 2010 edition:-

Treating Sciatica
and herniated disc with advanced massage techniques 

'Sciatica is a symptom not a diagnosis'. Over the length of my bodywork career, I have collected a number of great 'soundbites' about massage; pithy little quotes that encapsulate great principles or ideas in a few words. I remember scrawling 'sciatica is a symptom not a diagnosis' on my notes many years ago when dozing off during a neurology lecture and it pops into my head every time I treat a client with this condition.

Quite simply, the term sciatica indicates that there is inflammation of the sciatic nerve. In this sense, it is NOT a diagnosis, as we still do not know the cause of the irritation and inflammation. Being informed about the possible causes can help us to carry out an accurate assessment and provide relief for this common and debilitating condition.

What is the sciatic nerve?

If you are ever lucky enough to have the question "What is the longest and thickest nerve of the body?" in a pub quiz you can be confident that the answer is the sciatic nerve. The sciatic nerve measures just under an inch in width, similar to the diameter of your finger and runs from the lower spine, through the pelvic area, and down through the hip and back of the leg.

The sciatic nerve performs two basic functions:

1. Sensory: It sends signals to your muscles from the brain.
2. Motor: It collects sensory information from the legs and passes this back to your brain.

Signs and symptoms of sciatica

If the sciatic nerve gets compressed in any way it can cause the common symptoms of sciatica which include:
  • shooting pains from the buttock, down the leg
  • tingling, or pins-and-needles sensations in the legs and thighs
  • a burning sensation in the thigh.
Causes of sciatica

The key to providing an effective soft tissue treatment for sciatica hinges on an accurate assessment of the causes of the nerve irritation.

Common causes for sciatic nerve compression include:
  • lumbar disc herniation
  • spinal stenosis or other degenerative conditions of the spine
  • piriformis syndrome.
Red flags

These are warning signals that the condition is being caused by something more serious, such as an infection of the spine or cancer. If your client is presenting with any of the below they would need to see their GP before treatment if they have not already done so:
  • Age of onset is less than 25 or over 55 years
  • Recent violent trauma, e.g., fall, accident
  • Constant, progressive, non-mechanical pain
  • Bilateral leg pain (numbness or tingling down both legs)
  • Drug use
  • HIV
  • Cancer or previous diagnosis or carcinoma
  • Widespread neurological signs and irritation
  • Systemically unwell
  • Recent weight loss
In addition it is extremely important to refer back to the GP is the client presents with any of the following symptoms. These may indicate that the client has severe compression of the nerve roots exiting from the base of the spine (cauda equna or 'horse's tail').

Cauda Equina Syndrome
  • Difficulty or increased frequency of urination
  • Loss of anal sphincter control
  • Saddle anaesthesia around anus, perineum and genitals
  • Weakness in one leg
I find that many massage therapists are terrified about contra indications and can actually go the other way of not providing treatment when it would be appropriate. It is important for massage therapists to realise that the red flags above are warning signals that would warrant further medical investigation. If however, the GP rules out organic causes such as tumours or spinal infection then soft tissue treatment can be highly effective.

Disc Herniation (Slipped Disc)

One cause of sciatica is a herniated spinal disc. The disc is like a water-filled spongy balloon that sits between the vertebrae and acts as a shock absorber to the normal daily forces that impact on the spine. You can also think of the disc as a bit like a jam doughnut with a spongy outer layer and a softer more liquid substance in the middle. In a disc herniation, the spongy outer layer wears down causing the inner disc material ('the jam') to leak out and harden. The spinal nerves therefore get compressed and people then experience the symptoms of pain, weakness and numbness.

How do I know if my client has a herniated disc?

Clients with acute herniated disc often present with extreme pain of sudden onset that is worse when coughing, sneezing or 'bearing down as in evacuating the bowels'. Visually their upper body may be totally shifted away from the side in pain. The following orthopaedic tests can also help determine whether your client has a herniated disc that may be causing their symptoms. If any of the tests below are positive, refer back to the client's GP for an MRI. However, it is important to realise that many of us show signs of degeneration of discs under MRI without having a corresponding pain problem so medical tests are only part of the assessment process.

1. Slump Test Procedure: Patient sitting with knee crease at edge of table and hands behind back. Direct your client to perform the following actions:

(i) Spinal Slump (as if slouching down in your desk when you were at school and wanted to be below the eye level of the teacher!).
(ii) Neck flexion (bringing head to chest as in nodding).
(iii) Knee extension (straightening leg).
(iv) Dorsiflexion may be added (pointing toes to the ceiling).

Positive sign: If symptoms are reproduced this can indicate a lumbar disc herniation.

2. Straight leg raise: Client supine. Passively flex the client's hip, with knee extended, ankle dorsiflexion can be added.

Positive sign: Reproduction of symptoms, indicates sciatic nerve involvement/neural tissue affected.

Piriformis Syndrome

Massage therapists can get extremely good results with this condition. The American College of Physicians found that the weight of the evidence-based medicine is that piriformis syndrome should be considered as a possible diagnosis when sciatica occurs without a clear spinal cause.  

This condition refers to entrapment of one or both divisions of the sciatic nerve by the piriformis muscle in the gluteal region.

Entrapment of sciatic nerve: The sciatic nerve normally runs from the anterior scarum through the greater sciatic notch of the illium, underneath the piriformis and over the top of the five deep lateral rotators. The nerve most commonly gets trapped between the inferior border of the piriformis muscle and the superior border of the sacrospinous ligament (this lies just underneath the piriformis). Cadaver dissections have also shown us that there can be considerable anatomical variations in the path of the sciatic nerve, in some cases the nerve actually running through the muscle itself.

Entrapment of superior gluteal nerve:  The superior gluteal nerve also exits through the greater sciatic notch but travels superior to the piriformis muscle on its way to the gluteals. Tightness in the superior portion of the piriformis can therefore trap the superior gluteal nerve against the sciatic notch. Symptoms usually include aching buttock pain and weakness of abductors of the hip.

Causes:
  • Tight muscles due to prolonged sitting etc
  • Compression from an external structure ie: wallet in back pocket
  • Acute injury from fall or blow to buttock region
How to treat sciatica through advanced massage techniques  

Once you have ascertained the likely cause of the sciatic nerve entrapment you can provide an appropriate treatment. Entrapment by the piriformis muscle can typically be treated by soft tissue work; a lumbar disc herniation will typically need more sessions and a more gentle approach in the acute stage. Both piriformis syndrome and clients with a herniated disc who are not in the acute stage will respond well to the following treatment protocol:

Acute and chronic pain, and the appropriate use of hot and cold 

The use of hot and cold is a vital tool in the treatment of pain. It should be our first step in treatment. Basically speaking, cold therapy such as ice packs, ice massage, or cold stones are applied in the acute stages of pain. And heat, such as warm moist packs or hot stones for chronic pain conditions.

Fascia: Learning basic myofascial techniques allows you to work and relieve constrictions in the fascial system, which is often the missing link in massage work. The fascia is connective tissue that encases every structure of the body like a 3-dimensional body stocking. If there is a pull or a snare somewhere in this powerful fabric, it causes greater tightening in other areas causing great amounts of pain.

Muscles useful to treat in sciatica

The muscles most useful to treat are:
  • Erector Spinae
  • Piriformis, which when tight can often mimic 'sciatica'
  • Psoas, an anterior deep muscle
  • The Gluteus Group
  • Quadratus Lumborum. According to Travell and Simons "The Quadratus Lumborum muscle is one of the most overlooked muscular sources of low back pain and is often responsible, through satellite gluteus minimus trigger points for 'pseudo disc syndrome' and the 'failed' surgical disc syndrome'."
Stretching
A stretching protocol for the piriformis, low back and hamstrings can be dramatically powerful in treating and preventing piriformis syndrome. Gentle exercise can also be helpful for the herniated disc.
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Paul Hopfensperger of Body and Mind Studio is qualified to perform the above Advanced Clinical Massage techniques and many more on any area of the body where a client is suffering from pain. For more information, visit our main web page by clicking on the link below:-

Thursday, December 01, 2011

Christmas Gift Vouchers in Bury St Edmunds

Are you looking for the perfect Christmas gift for your loved ones this Christmas? Then you have come to the right place.

Christmas 2011 Gift Voucher

Our gift vouchers are the perfect gift for anyone, and with prices starting at only £5, are also very affordable in these financially difficult times.  Our gift vouchers are redeemable on any of the products and services available at Body and Mind Studio.


The management and staff of Body and Mind Studio wish you all a very Merry Christmas and a Happy and Prosperous 2012!

Friday, November 25, 2011

Nature's Sunshine Products - Special Bury St Edmunds Christmas Fayre Offer 2011 ONLY @ Body and Mind Studio!


To celebrate the eighth annual Bury St Edmunds Christmas Fayre from November 25th to November 27th, 2011, for anyone who buys two Nature's Sunshine Healthy Starter Programmes from our online Nautre's Sunshine website at Body and Mind Studio - Nature's Sunshine, we will send you a £25 products voucher to spend on additional Nature's Sunshine products! If you want to detox pre-Christmas or in the new year after a heavy Christmas and New Year period, this is just the products for you and your partner!

The Healthy Starter Programme is a ten day cleansing course which includes three powerful products. Ideal for a pre-Christmas cleanse!

1. Nature's Sunshine Healthy Starter Pack+
is a powerful and effective ten day course of five cleansing herbal products which collectively help to cleanse the whole body of cellular waste. The pack is formulated for use alongside a healthy diet and your usual daily routine. The five capsules are packed in handy sachets which can be easily carried in your pocket or handbag. The pack contains formulas for the:

* Digestive system
* Intestinal system
* Liver
* Urinary system
* Cardiovascular system

2. Nature's Sunshine Liquid Chlorophyll - Among Chlorophyll's many benefits, it is a good natural cleanser that helps eliminate body odour. Add Liquid Chlorophyll to water for a great tasting drink that has effective cleansing properties, making it a valued addition to your cleanse programme. (473ml)

3. Nature's Sunshine Pro B11 - This is a milk-free Probiotics supplement, providing important strains of friendly flora which naturally inhabit the intestinal tract. These help to maintain a healthy immune function, so we recommend taking one course of Bifidophilus Flora Force once you've completed your cleanse. (90 capsules)

Simply click on the link below to order your Healthy Starter Programme:-


Please note: Prices in countries outside the UK may vary due to VAT and local taxes.  Please check prices when placing your order.This offer is not available in Republic of Ireland.

Important Information: The healthy Starter Pack+ is not suitable for use:

* During Pregnancy, nursing or when planning to conceive
* During illness or convalescence
* By children under 12 years old
* The pack contains Black Walnut Hulls.
* Terms and conditions apply: Offer available until 9.00am on Monday 28th November, 2011. Body and Mind Studio Limited reserves the right to withdraw the offer without notice. On-line only orders may be placed up to 9.00am on Monday 28th November 2011.  The £25 (€28) voucher may be used against any order of £50 (€58) or more (not including post and packing) between 3rd January 2012 and 27th January 2012. Only one voucher may be used per order. The voucher is not transferable and may not be used in conjunction with any other offer.

Monday, February 21, 2011

2 Firewalks completed - It's all about the Body and Mind...

Above: The moment I completed my first of two firewalks on Sunday February 20, 2011 for The Stroke Association.

Yesterday I completed another of my long term goals by completing not one, but two firewalks. I handed just over £293 (inc. gift aid) to The Stroke Association yesterday, but hopefully I can add to this over the next week or so.

Arriving at The Haberden, home of The Bury St Edmunds Rugby Club, at about 3:45, I queued up with about 80 other potential firwalkers to hand over our sponsorship money, and sign our disclaimer. As I walked in, the fire was built and lit ready for us to commence at about 5:15pm.

Above: The team from UK Firewalk build and light the fire ready for about 80 firewalkers to do battle with both body and mind.

After a very interesting and informative training session with two time Guinness World Record Holder for the greatest distance walked on fire - Scott Bell, we all walked out onto the Bury St Edmunds 1st XV Rugby pitch  to the cheer of the quite large crowd, took our shoes off and queued to await our turns. The ground was absolutely freezing. I think taking our shoes off was designed to make our feet numb to the pain of the fire. It really did make them numb.

Above: The fire is well alight, the crowd was cheering and it was time to commence the firewalk!

Scott Bell started us off by showing how it was done; stand at the start of the fire, mental focus - picturing yourself completing the firewalk before you have even started it (much as I did many times on my channel swims), a big breath - in through the nose and out through the mouth, then...just walk across totally focussed on the job in hand (or should I say under foot?!).

It looked easy, he walked across and everyone followed, one by one to large cheers of the crowd for every successful firewalk.

Eventually it was my turn, and I went through the mental routine as described above, and as I had in fact been doing many times in my head in the days leading up to the firewalk using NLP visualisation techniques.

Deep breath in...focus...and...walk!

It went very quickly. Scott had measured the temperature at 533 Degrees Centigrade. That's HOT where I come from! But having mentally prepared for it, apart from a small bit of charcoal catching in between my left foot toes, I didn't feel a thing. The body can cope with whatever you throw at it, as long as your mind is in the right place. I enjoyed it so much, I went back and did it again!

My feet were as black as black can be afterwards. Even today after washing them last night, and bathing them this morning, they are still quite black. But no pain, blisters or after affects. Just pleasure at having completed the firewalk and having exceeded my £250 target for The Stroke Association.

Thank you to my family and friends who turned up to watch (Beccy, Luca, Nico, Mum, Dad, Terry, Viv, Mike, Monica, Julie & Dave) and for those who sponsored me. But it's not too late to sponsor me. Just click on the link below and donate securely online on my JustGiving web page.

Wednesday, January 26, 2011

Paul to complete a Firewalk for 'The Stroke Association' on February 20, 2011

On February 20, 2011, Paul will be walking across 1300 Degrees F Coals for The Stroke Association.

What is a stroke?

A stroke is a brain attack. It happens when the blood supply to the brain is disrupted. Most strokes occur when a blood clot blocks the flow of blood to the brain. Some strokes are caused by bleeding in or around the brain from a burst blood vessel.

Paul's Dad - Johann Hopfensperger (b. 1923)

In 1990, 6 months after retiring, my dad had what is called a TIA (transient ischaemic attack) sometimes called a mini-stroke. For many hours he did not know where he was, where he had been that day or anything you told him literally 10 seconds previous. Just over 10 years later in 2001, he had a full stroke which affected his speech, and right arm and leg. He has never fully recovered and requires a zimmer frame to walk. But he was one of the lucky ones as you will see below.

Facts about stroke

Every 5 minutes someone in the UK has a stroke. Each year an estimated 150,000 people in the UK have a stroke. Stroke is the third most common cause of death in the UK. A quarter of a million people in England and Wales are living with long-term disability as a result of stroke.

What is The Stroke Association?

It is the only charity solely concerned with combating stroke in people of all ages. They want a world where there are fewer strokes and all those touched by stroke get the help they need. Their mission is to prevent strokes and reduce their affect through providing services, campaigning, education and research. The Stroke Association helped my dad, and so now I will be helping raise funds for them.

I will be doing a firewalk for The Stroke Association on Sunday February 20, 2011. The firewalk will involve walking barefoot over a 5 - 6 metre strip of burning hot embers reaching temperatures of 1300 Degrees F. A fire-team builds the fire, and when it has burned to red-hot embers it is raked level and prepared for the walk. I will remove my footwear and walk across the coals! Prior to the event, I will use my Neuro-Lingustic Programming (NLP) skills to mentally prepare myself for the challenge. I will visualise the event many, many times before the actual day, and on the day, the brain will not know the difference between the mental rehearsals and the actual event.

Please sponsor me...

Donating through JustGiving is simple, fast and totally secure. Your details are safe with JustGiving – they’ll never sell them on or send unwanted emails. Once you donate, they’ll send your money directly to the charity and make sure Gift Aid is reclaimed on every eligible donation by a UK taxpayer. So it’s the most efficient way to donate - I raise more, whilst saving time and cutting costs for the charity.

So please dig deep and sponsor me now @:

www.justgiving.com/hoffysfirewalk

Thank You.

Paul Hopfensperger (Hoffy)

Diet & Nutrition to assist with Stroke Prevention

Good diet and nutrition, with good quality supplementation is an important element in stroke prevention. A massive study on nurses, found that those who consumed 15-20mg of betacorotene per day, had a 40 per cent lower risk of a stroke and a 22 per cent lower risk of a heart attack compared with those only consuming 6mg per day. Those with the high dietary intake of betacarotene had half the risk of death from cardiovascular disease. Betacarotene is found in orange fruits and vegetables such as apricots, cantaloupes, and carrots, as well as leafy green vegetables such as broccoli and spinach. Betacarotene is a substance from plants that the body converts into vitamin A.

Foods to eat

Whole grains, fish (especially those rich in Omega-3: salmon, mackerel, herring, sardines), rye (good-quality rye bread), potatoes and sweet potatoes, squash, beans, peas, and soybean products such as tofu, green and yellow vegetables, round vegetables, root vegetables, especially carrots, mild spices and cooking herbs, including garlic, ginger, turmeric and shallots.

Foods not to eat

Foods high in fat, especially red meat, dairy products and eggs, sugar, salt (minimise the intake of salt which causes high blood pressure, a major cause of stroke, alcohol and tobacco.

Vitamin A (retinol and betacarotene)

Vitamin A comes in two forms: retinol which is the animal form and is stored in the body, and betacarotene, the vegetable form which is converted into retinol unless body levels are already high. It is needed for healthy skin, inside and out, protecting against infections. It is an antioxidant and immune-system booster and protects against many forms of cancer (source: Patrick Holford, The Optimum Nutrition Bible).

Supplementation

At Body and Mind Studio, we strongly recommend daily supplementation to ensure that our bodies receive a balanced diet with the optimum nutrition our bodies require. This is the foundation of our business, and something we have practiced on a daily basis as a family for over 23 years. We recommend the following 
Nature's Sunshine® Products as a minimum daily nutritional supplement to help ensure good health and well being:-

Super Supplemental Vitamins & Minerals (Contains 1000mg Vitamin A: 80% Retinol, 20% Betacarotene), SynerProTein® (Protein Drink: Chocolate : Original), Total Nutrition Today (TNT - Fibre), Super Omega-3, Pro B11, Proactazyme (Digestive Enzymes), Zambroza® (One of the most effective Antioxidant drinks on the market!). Call Paul on +44(0)1284 756444 if you are unsure of your specific requirements before purchasing these products so a consultation can be undertaken.

Treatment after Stroke at Body and Mind Studio



At Body and Mind Studio, we have a regular client who having suffered a stroke in 2010 and following consent from his doctor for us to massage him, has seen significant benefits in his well being following regular monthly massage with us.

I would like to reproduce an article by John W. Cartmell, LMP called "Massage for Strokes" published in "Progressive Health CHOICES", Spring 1997, which I think speaks for itself.

Massage is probably the most effective therapy there is for restoring normal nerve function after a stroke, but it’s been virtually ignored as a therapy option. Nerve damage occurs when areas of the brain are deprived of adequate oxygen, usually from a burst blood vessel, blood clot or a spasm in an artery. Symptoms may include numbness, muscle weakness or paralysis, confusion and memory disruption or pain.  Potentially every cell and organ in the body can be affected.

One of my mother’s fears was that something like this might happen to her and she’d be resigned to a life of having to depend on others. It was very discouraging for her when at age 67, with diabetes and heart disease, she suffered a stroke that left her numb on her entire left side. She couldn’t walk without a limp or write her own name, her mouth drooped, she slurred her speech and her eyes crossed so she couldn’t read or watch TV.

That happened during the second week of my massage schooling. Our homework included doing a full massage on someone every day. I asked if I could do all of my massages on my mother because of her recent stroke, and the instructor, who had used massage therapy to recover from a stroke herself, readily agreed.

With strokes, the intent of massage is to stimulate the nerves in such a way that the nervous system can’t ignore the stimulation. It’s believed the tactile stimulation of "Nerve Strokes" causes the nervous system to track and process the tactile sensations. In trying to find better more efficient ways of handling the information, the brain is forced to develop new circuitry by establishing cellular connections around the damaged areas. Traditional massage is also recommended for the therapeutic benefits stated above, but the primary focus of massage for strokes should be to stimulate the nerves.

"Nerve Strokes" are done by dragging the full palm, fingers trailing, slowly and lightly from head to feet or down the arms to the hands. The pattern is changed frequently so as not to become monotonous. After a few times stroking from the head to the hands, you go perhaps from the head to the hands and on to the leg on one side, while the hand on the other side goes perhaps only to the elbow... Then, every ten minutes or so you may do some fast, brisk strokes from feet to head, and then resume the traditional slow tactile strokes. These slow strokes can also be varied and done just above the skin so that just the electrical field from the therapist’s nerves is impacting the patient’s nerve field. Frequency of treatment should be daily for weeks or months. Best results are probably achieved if massage is begun as soon after the stroke as possible. Complete recovery is common when massage is utilized in this manner.

I had a 52 year old male client who was unable to walk across the room without the aid of his wife. After 5 treatments, he was driving himself alone to my office and walking down the steps without a handrail. I had another client in her 70’s who’s pain after her stroke all but disappeared after 3 treatments. As for my mother, except for a little numbness on the tip of her tongue and two toes, she fully recovered from her stroke after 5 months of daily massage.

Friday, January 21, 2011

Vitamin D - Essential to maintain strong and healthy bones by retaining calcium

Girl suffered Vitamin D deficiency due to use of High Factor Sunscreen

Living by the beach in one of the sunniest parts of the country, Lisa Attrill made sure her daughter wore plenty of high-factor sun cream when she played outside.   But her good intentions left 12-year-old Tyler suffering from a vitamin deficiency linked to the bone disease rickets.  The factor-50 sunscreen deprived her of essential vitamin D, which is produced by the body as a reaction to sunlight on the skin.

She was eventually diagnosed in November [2010], after tests to establish why she had failed to recover properly from an unrelated operation on her hip. Her vitamin deficiency, which could have developed into the more serious rickets, has been treated by taking a multi-vitamin.

Details of Tyler’s case emerged a month after health experts urged people to spend up to 15 minutes in the midday sun without sunscreen three times a week to help boost levels of vitamin D.

Rickets is a rare disease caused by lack of vitamin D which results in the bones becoming soft and weak. In extreme cases it leads to fractures and deformities such as bowed legs and curvature of the spine

The disease was common 100 years ago when diets were poor and many cities were surrounded by thick smog which limited sunlight. It had virtually disappeared by the 1940s, largely through improved diet as vitamin D was then added to many foods such as breakfast cereal and margarine. In 1946 the Government ordered all schools to give children free milk. This upped their calcium intake, also reducing the rickets risk.

The body gets 80 per cent of its vitamin D from a chemical process that happens when sunlight is absorbed by the skin. It is also found naturally in oily fish,egg yolk and liver.

Around one in 1,000 children are diagnosed with rickets, although figures suggest that as many as 70 per cent have a vitamin D deficiency.

In November, Professor Nicholas Clarke, an orthopaedic surgeon at Southampton General hospital who also treated Tyler, warned of an astonishing resurgence of rickets. He studied 200 children suffering from bone conditions and found 40 of them had rickets.

Mrs Attrill said Professor Clarke told her the liberal application of sunscreen was likely to have caused Tyler’s vitamin D deficiency. Last night Professor Clarke’s colleague orthopaedic surgeon Vel Sukthivel said: ‘We have seen a staggering number of cases of vitamin D deficiency over the last few years.

Source: The Daily Mail, January 19, 2011.

Vitamin D (ergocalciferol, cholecalciferol)

What is does: Helps maintain strong and healthy bones by retaining calcium.

Deficiency signs: Joint pain or stiffness, backache, tooth decay, muscle cramps, hair loss.

How Much should I take?
EU recommended daily amount (RDA): 5 mcg
Average Optimum Daily Amount for an adult (ODA): 11 mcg
Supplementary range: 3-5mcg
Toxicity: 1,250 mcg is potentially toxic.

Best food sources: Herrings (22.5 mcg), mackeral (17.5 mcg), salmon (12.5 mcg), oysters (3 mcg), cottage cheese (2mcg), eggs (1.75 mcg).

Helpers: Sufficient exposure to sunlight, as Vitamin D is made in the skin. Under these conditions dietary vitamin D may not be necessary. Vitamins A,C and E protect D.

Robbers: Lack of sunlight, fried foods.

Source: Patrick Holford, The Optimum Nutrition Bible.

What's the difference between Vitamin D2 and Vitamin D3?

Vitamin D2 and Vitamin D3 are the two most important forms of Vitamin D for your health. Vitamin D2 is produced by plants, and Vitamin D3 is made by your skin when you are exposed to sunlight. Fortified foods can contain either form. Studies show that Vitamin D3 is far more important for our health than Vitamin D2. So either choose a Vitamin D3 supplement, or one which contains optimal levels of both forms because Vitamin D2 on it's own is not enough.

You can purchase Vitamin D supplements in store at Body and Mind Studio.

Paul Hopfensperger of Body and Mind Studio holds a Diploma in Diet & Nutrition and a Post Graduate Diploma in Chinese Nutritional Therapy from the College of Naturopathic Medicine, London, UK. He has been involved in the health and nutrition industry since 1987. 

Welcome to the new Body and Mind Studio Blogsite. All the latest news from Suffolk's premier personal wellness company...

Above: Beccy and Paul Hopfensperger, owners and therapists at Body and Mind Studio, Bury St Edmunds, UK.

With all the news constantly in the media about personal wellness, obesity, children's health and wellbeing and other, we felt it was time to share some of this with our existing and potential customers all in one location and show how we can help combat just some of these issues to give you and your families a happier and healthier lifestyle.

We hope you enjoy the blog, and look forward to seeing you soon for a treatment at Body and Mind Studio.

Yours in health.

Paul Hopfensperger MIfHI
Personal Wellness Coach, Sports & Clinical Massage Therapist and IfHI Master Instructor

Beccy Hopfensperger
Massage Therapist