https://upchiropractic.com.au/blog daily 0.75 2026-03-04 https://upchiropractic.com.au/blog/healthy-vs-unhealthy-food-for-inflammation monthly 0.5 2026-03-04 https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/fc7f65fc-fa25-4eb9-bb8d-61974f89c063/Health-Anti-InflammatoryDiet.jpg Blog - Healthy vs Unhealthy Food for Inflammation - The Inflammation Connection: Foods That Help (and Hurt) Your Body's Healing If you've been around our practice for any length of time, you've probably heard us talk about inflammation. Not the kind you see when you twist your ankle and it swells up, that's acute inflammation, and it's actually your body doing exactly what it should. We're talking about chronic, low-grade inflammation: the kind that sits quietly in the background, interfering with your body's ability to heal and function optimally. Here's the thing: what you eat matters. A lot. Your body wants to heal itself! It's designed for it, but when we consistently feed it foods that trigger inflammatory responses, we're essentially asking it to heal while simultaneously throwing obstacles in its way. So let's talk about what helps, what hurts, and how you can start making choices that support your body instead of fighting against it. https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/68b548d1-0cee-4948-966c-f9e75d6e636f/mackerel.jpg Blog - Healthy vs Unhealthy Food for Inflammation - The Foods That Fight Inflammation Oily Fish Fatty fish like salmon, mackerel, sardines, and anchovies are packed with omega-3 fatty acids, specifically EPA and DHA. These omega-3s have been shown to reduce inflammatory markers in the body and support overall health[1][2]. Research consistently demonstrates that regular consumption of omega-3-rich fish can lower levels of C-reactive protein (CRP) and interleukin-6 (IL-6), both key markers of inflammation[3]. Aim for: 2-3 servings of oily fish per week. If choosing a supplement for this because you don't like oily fish then quality really counts with this…look for sustainable wild caught fish. Extra thought: Warning, this may freak you out…but the Netflix documentary ‘Seaspiracy’ (just an opinion) talks about farmed Salmon and the possible concerns with antibiotic usage and colouring agents. https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/83867130-181b-48dc-b82e-802026d970fb/turmeric-anti-inflammatory-spice.jpg Blog - Healthy vs Unhealthy Food for Inflammation - Turmeric Turmeric contains curcumin, a compound with powerful anti-inflammatory properties. Multiple studies have shown curcumin to be as effective as some anti-inflammatory drugs—but without the side effects[4][5]. The catch? Curcumin on its own isn't well absorbed by the body. Pair it with black pepper (which contains piperine) to increase absorption by up to 2000%[6]. How to use it: Add turmeric (with black pepper) to curries, soups or smoothies. If cooking isn't your thing, a quality supplement works too. https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/91ccce5a-c7fa-4b0c-ba16-6bc1450a944f/spinach-vs-kale.webp Blog - Healthy vs Unhealthy Food for Inflammation - Leafy Greens Spinach, kale, silverbeet, and other dark leafy greens are loaded with antioxidants and polyphenols that protect against inflammation[7]. https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/f47a0752-96c7-4f92-ba63-ff59cc9608bb/berries-antioxidants-inflammation.jpeg Blog - Healthy vs Unhealthy Food for Inflammation - Berries ‍ ‍ Blueberries, strawberries, and raspberries contain anthocyanins—antioxidants that have significant anti-inflammatory effects[9]. https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/e2ac7545-b764-4589-ae94-e1c6934a5b99/extra-virgin-olive-oil-mediterranean-diet.jpg Blog - Healthy vs Unhealthy Food for Inflammation - Olive Oil Extra virgin olive oil is rich in oleocanthal, a compound that functions similarly to ibuprofen in reducing inflammation[11]. It's one of the key reasons the Mediterranean diet is so consistently linked to better health outcomes. ‍ ‍ Pro tip: Use it raw on salads or drizzled over cooked food. High heat can damage its beneficial compounds. https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/3b644d7b-b44d-4cc2-bcd5-08dff3a96b1a/processed-foods-inflammation.jpg Blog - Healthy vs Unhealthy Food for Inflammation https://upchiropractic.com.au/blog/how-do-i-release-my-lower-back-dr-miles-upfold-leederville-chiropractor-explains monthly 0.5 2025-12-18 https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/3ad7dc29-8996-431f-983a-cf990f669cea/SHOTBYTHOM-0475+%281%29.jpg Blog - How Do I Release My Lower Back? Dr Miles Upfold, Leederville Chiropractor Explains - How We Release the Lower Back at Up Chiropractic Leederville At Up Chiropractic in Leederville, we don’t just chase the tight spot. We look for why it’s tightening in the first place. Techniques We Use Manual chiropractic adjustments Drop-piece adjusting Instrument adjusting (Activator) Neuro-muscular balancing Postural retraining These approaches help restore proper joint motion, improve nervous system input, and reduce the protective muscle guarding that creates the feeling of needing to “release” your lower back. https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/a7e10a12-c5f3-4a02-824f-bf21c07e3d76/View+recent+photos.jpeg Blog - How Do I Release My Lower Back? Dr Miles Upfold, Leederville Chiropractor Explains - What Not to Do: The “Footballer’s Stretch” One release technique we often advise against is the side-lying spinal twist where people force their spine to crack. This movement: Places unnecessary stress on spinal discs Can create hypermobility in joints that don’t need it Often worsens symptoms long-term If you’re repeatedly cracking your lower back to feel relief, it’s a sign your body needs assessment, not more force. https://upchiropractic.com.au/blog/pregnant-and-experiencing-lower-back-pain-can-chiropractic-help-perth-amp-leederville monthly 0.5 2025-12-17 https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/45c5af19-f4b8-40d0-b513-8ca2d7165bd6/thumbnail_How+to+Relieve+Back+Pain+in+Pregnancy.jpg Blog - Pregnant and Experiencing Lower Back Pain? Can Chiropractic Help? Perth & Leederville - Why Back Pain Is So Common During Pregnancy As your body changes during pregnancy, several factors increase stress on the lower back and pelvis: Changes in posture and centre of gravity Increased load through the pelvis and spine Hormonal changes (especially relaxin) affecting joint stability Altered movement patterns Reduced sleep and recovery At Up Chiropractic in Leederville, the most common pregnancy-related presentations we see include: https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/c7ac8c11-c8bc-4b55-bd42-3ab6146d2a44/thumbnail_Chiropractor+Pregnancy+Images+%E2%80%93+Browse+929+Stock+Photos%2C+Vectors%2C+and+Video++Adobe+Stock.jpg Blog - Pregnant and Experiencing Lower Back Pain? Can Chiropractic Help? Perth & Leederville - How We Assess Pregnant Patients Every pregnancy is different, so assessment is always individualised. At our Leederville, Perth chiropractic practice, we evaluate pregnant patients using: A pregnancy-specific table for comfort and safety Neuromuscular testing Pelvic and SI joint assessment Round ligament release following Webster Technique protocols The goal is to understand how your body is adapting, and where it may need gentle support. https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/9a1dd93a-31ce-41e6-9cd8-cad41e12cce5/500495248_1249589429866157_3573138256917085324_n.jpg Blog - Pregnant and Experiencing Lower Back Pain? Can Chiropractic Help? Perth & Leederville - Pregnancy-Friendly Support Strategies Pillow use and optimal sleeping positions Lower back and pelvic support strategies Gentle mobility and appropriate activity Advice on what not to do, including avoiding excessive stretching, which can aggravate instability during pregnancy These strategies help protect the joints while your body adapts. https://upchiropractic.com.au/blog/can-a-chiropractor-help-with-back-pain-leederville-amp-perth-guide monthly 0.5 2025-12-16 https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/27387fe2-20ef-49bb-ad11-5d1ac2365204/thumbnail_IMG_6553.jpg Blog - Can a Chiropractor Help With Back Pain? Leederville & Perth - Our Clinical Approach: Treating Back Pain Through the Nervous System At Up Chiropractic, we specialise in functional nervous-system based chiropractic care. Instead of only focusing on the painful joint or muscle, we examine how well your brain and body communicate by assessing: Balance left-to-right and front-to-back Neuromuscular activation Functional movement patterns Postural and biomechanical alignment Pain is often the last sign to appear. Deep neurological and movement dysfunction often exist long before the pain begins. By improving neuro-muscular control, we not only reduce pain, we restore strength, stability, and long-term resilience. https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/5ef8dffa-1dbc-4ed8-84b9-1a57e9dc80bd/Image-1.jpg Blog - Can a Chiropractor Help With Back Pain? Leederville & Perth - What Makes Our Assessments Unique in Perth? We take a comprehensive approach that most chiropractic clinics don’t offer, including: Functional neurological testing Biomechanical full-spine X-rays Movement and posture screening Lifestyle and stress analysis Holistic patient history We care for patients from Leederville, West Leederville, Mount Hawthorn, Subiaco, Wembley, North Perth and surrounding Perth suburbs, looking for a deeper, more thorough solution to back pain. https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/8607fa20-224a-47e7-9ff4-a6fb7b94b994/thumbnail_IMG_6532+%281%29.jpg Blog - Can a Chiropractor Help With Back Pain? Leederville & Perth - Why Choose Up Chiropractic in Leederville? With over 20 years of clinical experience, a Postgraduate Diploma in Sports Chiropractic, service on the Board of the Chiropractors’ Association, and a passion for coaching other chiropractors, Dr Miles Upfold, at Up Chiropractic Leederville, bring a depth of knowledge that helps patients get lasting results. Our clinic proudly supports individuals from: Leederville West Leederville Subiaco North Perth Mount Hawthorn West Perth Wembley …and the broader Perth community. https://upchiropractic.com.au/blog/should-i-see-a-chiropractor-for-a-bulging-or-herniated-disc monthly 0.5 2025-12-03 https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/17a59c9c-6dd5-41e5-92a1-4167ab69591a/bulging-vs-herniated-disc.jpg Blog - Should I See a Chiropractor for a Bulging or Herniated Disc? https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/f044fefb-ea07-4516-8760-5a70d373d6e0/thumbnail_IMG_6532.jpg Blog - Should I See a Chiropractor for a Bulging or Herniated Disc? - Spinal Manipulation and the Intervertebral Disc Here’s the clinical reality based on 25 years in practice: Chiropractors do adjust in disc cases, but within clinical tolerance and when red flags are absent. Often spinal adjustments can be paired with mechanical decompression, orthopaedic assessment, posture shifts, and rehab protocols to remove the cause of pressure. In my practice, spinal adjustments are applied gradually and selectively. We don’t “force discs back in,” we reduce load bearing pressure caused by spinal dysfunction around the disc. Flexion distraction and traction-based approaches do provide measurable symptom reduction by reducing mechanical load on the affected disc. My clinical rule: If a patient tolerates movement, position-based unloading, and neuro-orthopaedic testing, and red flags are absent, then chiropractic assessment is safe and appropriate. If neurological function progressively worsens then escalation is advised. https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/272a5a30-c947-478c-9540-204e3a1ca865/ChatGPT+Image+Nov+28%2C+2025%2C+09_26_55+AM.png Blog - Should I See a Chiropractor for a Bulging or Herniated Disc? - What Causes a Herniated Disc? Common causes include: Age-related disc degeneration creating pre-existing weakness in the annulus. Repetitive micro-trauma from poor posture and bad ergonomics. Sudden trauma falls, accidents, or heavy lifting with rotation. Lifestyle factors: smoking, obesity, sedentary work, lack of exercise. Poor lifting mechanics. Clinical Example: A patient bends, lifts, and twists awkwardly carrying exercise equipment. The disc was already dehydrated and load-intolerant, and the sudden pressure caused a rupture of the annulus. The object being lifted, doesn’t need to be heavy. The worse case that I have seen, a patient was simply picking up an empty milk crate, meaning the problem pre dated the injury. https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/b0fd799c-5fab-4d0e-8926-8e54f985f6fb/3_hernie_discale_cervi_02_1_EN.jpg Blog - Should I See a Chiropractor for a Bulging or Herniated Disc? - Cervical (Neck) Disc Herniation May include: Sharp, shooting pain into upper back, shoulder blades, arms, hands, or fingers Numbness or tingling Muscle weakness Consistent neck pain and discomfort Red flag: altered gait, Hoffman sign, or symptoms of myelopathy = urgent referral consideration https://upchiropractic.com.au/blog/pain-relief-vs-long-term-health-why-your-patients-dont-understand-the-difference monthly 0.5 2025-11-05 https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/16bd38c7-2655-406a-8df3-eb20fb9bbdc1/Beach_9713+%281%29.JPG Blog - Pain Relief vs. Long-Term Health: Why Your Patients Don't Understand The Difference - Why I do what I do! I see it all the time...chiropractors who are amazing at what they do, who love their patients, who genuinely care - but they are struggling with their practice growth and it's killing them. Sound familiar? You know how to adjust, you know the science, you're technically brilliant...but something's not working. The patients aren't staying, the practice isn't growing, and you're exhausted trying to figure out what you're doing wrong. I know this because I lived it...and I mean LIVED it! The Thing About Being Good At Adjusting... https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/9554f0e7-a802-4ef1-909d-f3aaf017e0ad/IMG_6535.JPG Blog - Pain Relief vs. Long-Term Health: Why Your Patients Don't Understand The Difference - The Turning Point - Getting Coached Changed EVERYTHING Fast forward a few years and a failed practice...I finally did something different. I got help. I invested in coaching and mentoring for myself. And I couldn't believe what a difference it made... Everything changed when I had someone show me HOW. Someone who had been where I was and knew the path forward. Someone who could teach me the systems, the communication, the patient experience that actually works. This is what made the difference - not another seminar, not another technique course, but actual coaching that showed me how to build a practice that worked. Success was actually easy once I knew how... https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/7927b7cd-0f01-4545-abc1-b8f351b93491/up15.JPG Blog - Pain Relief vs. Long-Term Health: Why Your Patients Don't Understand The Difference - You Don't Have To Struggle Alone! A lot of chiropractors talk to me about how hard it is to get patients to commit to care, how hard it is to communicate the value of what we do, how exhausting it is trying to figure everything out on your own...Sound familiar? You see, if you are not getting the results you want, it doesn't mean you're a bad chiropractor. It means you haven't been shown HOW to build a practice that works. Getting coached changed everything for me...and it can change everything for you too. Done is ALWAYS better than perfect...so what can you do today? Let me show you how to build the practice you've always wanted - where evidence based care meets wellness, where patients become partners in their health, and where you finally get to practice chiropractic the way it's meant to be practiced. Because you deserve a practice that lights you up, not one that burns you out. Ready to transform your practice? Let's talk about how bringing evidence based care and wellness together can change everything for you and your patients. email: wellness@upchiropractic.com.au https://upchiropractic.com.au/blog/why-back-pain-doesnt-work-like-a-headache-tablet monthly 0.5 2025-10-31 https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/02daf493-df67-484f-812c-401a81141574/SHOTBYTHOM-0423.jpg Blog - Why Back Pain Doesn't Work Like A Headache Tablet - One Visit vs. Multiple Visits: "Can't you just fix me in one visit?" We hear this question all the time...and we get it, we really do. You're in pain, you want it gone NOW, and you're thinking “why can't the chiropractor just click something back into place and send me on my way?” Sound familiar? Here's the thing...I wish it worked like that! I really do. If I could wave a magic wand and have you walk out pain-free after one visit and never need to come back, that would be amazing. But that's not how the body works...and understanding WHY is actually really important for your recovery. The Headache Tablet Mentality: We live in a world of quick fixes. Headache? Take a tablet. Pain gone in 20 minutes. Indigestion? Pop an antacid. Relief in minutes. So it makes sense that when you come in with back pain, you're expecting the same thing - quick fix, instant relief, done and dusted. But here's what's happening when you take that headache tablet...you're masking the symptom. The pain signal is being blocked, but nothing has actually been fixed or healed. And that's okay for a headache that's caused by dehydration or stress or too much screen time. But musculoskeletal problems? They don't work the same way. https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/354cd5b4-5fc3-4842-9aa8-32d78d3fc4f8/BackNeck1_-scaled.jpg Blog - Why Back Pain Doesn't Work Like A Headache Tablet - What's Actually Going On With Your Back Pain… Let me paint you a picture... That back pain you've got? It didn't just show up yesterday (even if that's when you first noticed it). Your body has been compensating for weeks, months, maybe even years. Maybe you sit at a desk all day. Maybe you've been lifting incorrectly. Maybe you had an injury years ago that never quite healed properly. Maybe you've been stressed and your muscles have been tense for so long they don't remember how to relax. All of this creates patterns... Your muscles learn to hold tension. Your joints become restricted. Your nervous system adapts to dysfunction. Your movement patterns change to avoid pain. You see, by the time you're in enough pain to actually come see us, there's usually a whole lot more going on than just "something out of place." https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/a956e32b-45f8-4518-88d4-47d4975b923b/SHOTBYTHOM-0344.jpg Blog - Why Back Pain Doesn't Work Like A Headache Tablet - What Actually Happens In Your First Adjustment Visit… So when you come in for that first adjustment, here's what we’re doing... We are not "fixing" you. We’re starting a process. We’re assessing what's going on, finding the areas of dysfunction, beginning to restore movement and reduce pain, and most importantly, we are starting to interrupt those dysfunctional patterns your body has learned. That first adjustment? It's like waking up muscles and joints that have been asleep. It's like sending a message to your nervous system that says "hey, we can move differently, we can function better." And yes, you might feel better after that first visit! Many people do. But feeling better and being healed are two different things. https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/e738f2f9-22b5-4b11-870c-66956539df38/SHOTBYTHOM-0454.jpg Blog - Why Back Pain Doesn't Work Like A Headache Tablet - What About Ongoing Care? Now, we’re not talking about coming to see us ongoing for the sake of it... But here's what we want you to understand - your spine and nervous system need maintenance just like your teeth, your car, your house. You don't wait until you have a cavity to see the dentist, right? You go for regular check-ups to catch problems early. The same principle applies to spinal health. Regular maintenance care can help you avoid those major flare-ups and keep your body functioning optimally. But that's a conversation we have once you're out of pain and back to normal function. First things first, let's get you better! https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/2b19c9d1-0527-4153-b98a-7598d0b55bcd/IMG_1152.JPG Blog - Why Back Pain Doesn't Work Like A Headache Tablet - What You Can Do To Speed Up Recovery Here's the good news - while we can't speed up tissue healing, you can support the process: Follow your home care recommendations - exercises, stretches, ergonomic changes Stay active within your pain tolerance - movement is medicine Manage stress - stress increases muscle tension and slows healing Sleep well - this is when your body does most of its healing Stay hydrated and eat well - your body needs fuel to heal Be consistent with your care plan - sporadic care = sporadic results, each adjustment you receive is crucial to get the result we are both after The patients who get the best results are the ones who are active participants in their recovery...not passive recipients of treatment. https://upchiropractic.com.au/blog/the-science-behind-chiropractic-care-what-research-shows-about-your-spine-and-nervous-system monthly 0.5 2025-10-30 https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/a33a218f-1c77-465f-9d05-fb02351a0dd2/IMG_6541.JPG Blog - The Science Behind Chiropractic Care: What Research Shows About Your Spine and Nervous System - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://upchiropractic.com.au/blog/is-gluten-secretly-inflaming-your-body-heres-what-you-need-to-knownbsp monthly 0.5 2025-05-28 https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/97c8f914-2762-4460-b619-d6f344660da2/Gluten+free+image.jpg Blog - Is Gluten Secretly Inflaming Your Body? Here's What You Need to Know!  - Is Gluten Secretly Inflaming Your Body? Here's What You Need to Know Ever wonder why you feel sluggish after that sandwich or bloated after pasta night? You're not imagining it – gluten might be triggering inflammation in your body, even if you don't have coeliac disease. Here's the thing: while gluten isn't the villain some make it out to be, it's not as innocent as we once thought either. Let's break down what's really happening in your body and how to figure out if gluten is your hidden troublemaker. What's the Deal with Gluten? Gluten is basically the "glue" in wheat, barley, and rye that makes bread chewy and pizza dough stretchy. Seems harmless, right? Well, your gut might disagree. Research shows that gluten triggers the release of zonulin – a protein that can make your intestinal wall more permeable in everyone, not just people with coeliac disease¹. Think of it like your gut's security system getting a bit too relaxed, letting things through that shouldn't be there. . https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/004bef8e-d2ae-4488-a9ae-bd8262aa896c/brainfogmindcloud-150944509184gnk.jpg Blog - Is Gluten Secretly Inflaming Your Body? Here's What You Need to Know!  - The Inflammation Domino Effect When your gut barrier becomes leaky, your immune system goes on high alert. Studies found that even people without coeliac disease can develop inflammatory responses to gluten, with increased levels of inflammatory markers in their intestines³. But here's where it gets interesting – this inflammation doesn't stay put. It can show up as: That brain fog that makes you feel like you're thinking through molasses Joint aches that make you feel older than you are Skin issues that won't quit Energy crashes that leave you reaching for more coffee Digestive drama after meals https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/4b83cdd9-c6f3-4a30-bfe5-00d5c092e8f9/Irratibility.jpg Blog - Is Gluten Secretly Inflaming Your Body? Here's What You Need to Know!  - Are You Part of the Gluten-Sensitive Club? About 1% of people have coeliac disease, but researchers estimate that 6-13% might have non-coeliac gluten sensitivity⁴. That's a lot more people than we realised! Red flags that gluten might be your problem: Bloating that makes your jeans feel tight after meals Brain fog or trouble concentrating Chronic fatigue that sleep doesn't fix Unexplained joint pain Skin problems like persistent acne or rashes Mood swings or irritability Frequent headaches Sound familiar? You might want to keep reading. https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/93abedc0-c7d1-4274-a4e9-c1f6c6dffbc5/paleo+food.jpg Blog - Is Gluten Secretly Inflaming Your Body? Here's What You Need to Know!  - Living Your Best Gluten-Free Life If you need to ditch gluten completely: Focus on naturally gluten-free foods: fruits, veggies, lean proteins, nuts Explore amazing alternatives: quinoa, rice, buckwheat, sweet potatoes Watch for sneaky gluten in sauces, seasonings, and processed foods (even lollies!) If you can handle some gluten: Choose organic, ancient grains when possible Limit processed junk Support your gut with probiotics and fibre-rich foods Listen to your body's feedback https://upchiropractic.com.au/blog/5fyaflkxfn1uwiwidcdrfucopw16is monthly 0.5 2024-10-23 https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/fcfa700e-fb06-4d9b-a09c-58a28ccdf83f/brainpower.jpg Blog - Boost Up! Your Brainpower… - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/f1b72c52-7686-4de0-8297-c911f0f33495/brain+working+out.jpg Blog - Boost Up! Your Brainpower… - What is Brain Power? Brain power can simply be described as one’s intellectual capacity, but what does that actually mean? Let’s think of the brain as a vast network of connections between neurons. These neurons receive signals from the information super highway known as the spinal cord, which relays messages from our sensory receptors. Our brain power is the combination of the strength, number and diversity of these connections. https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/fc24a5ec-524a-4d60-ac7c-2af1c2a2cbee/brain+power+skipping.png Blog - Boost Up! Your Brainpower… - Movement and Brain Health The physical benefits of movement and activity are widely spoken about and acknowledged, but movement is incredibly beneficial for your brain, too. Regular movement encourages growth of new neural connections, as well as strengthening existing connections. First and foremost, moving your body promotes increased blood flow to your brain, delivering more oxygen and valuable nutrients. This helps consolidate memory, learning and problem solving skills. Additionally, research shows that the more active you are, the lower your risk for developing cognitive issues such as dementia and Alzheimer’s. Movement also promotes neuroplasticity - the ability of your brain to recognise, adapt and form new neural connections. This is crucial for learning new skills, recovering from injuries and general mental agility. Last, but by no means least, exercise stimulates the release of ‘feel good’ brain chemicals such as endorphins and serotonin. These hormones help regulate mood, reduce stress and improve sleep. https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/afc4fe47-724a-400e-9353-1d8ae4f0b076/brain+power+book.jpg Blog - Boost Up! Your Brainpower… - What Are We Reading? Build Your Brain Power: The Art of Smart Thinking - Simon Wootton & Terry Horne Based on the latest scientific findings and including up-to-date coverage of how meditative skills such as mindfulness can enhance your brain power, this book gives you everything you need to get a mental edge. https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/3d9c9228-e41e-469d-82e3-28b737ec00aa/brain+power+podcast.jpg Blog - Boost Up! Your Brainpower… - What Are We Listening To? Exercising for brain health | Drs Dean & Ayesha Sherzai - The Proof with Simon Hill The doctors discuss how movement impacts cognition, engaging your brain while exercising, and aging and brain health. https://upchiropractic.com.au/blog/spring-into-health monthly 0.5 2024-09-09 https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/78bb022e-7560-4a18-947d-db6ea92e3a5b/2-4.png Blog - Spring into Health! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/6a456fdd-cc3a-4a58-b810-cc9a212ff56c/healthy-bowl-frische.jpg Blog - Spring into Health! - Why is diet important? Think of your body like a vehicle which houses and transports you from place to place. The fuel you choose has a profound impact on the way your vehicle functions and, long term, how long it will continue to do so. In the same way, your body requires adequate fuel to be able to perform well and maintain such a performance level. But it’s not just about how much you fuel your body, it’s also about which fuel you use. That is, it’s important to nourish yourself with a range of fresh fruits and vegetables, lean protein sources, healthy fats and gut healthy bacteria. https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/f32ad38f-f70d-4d78-8517-2bf6d9e04934/meta+pure+side+photo.JPG Blog - Spring into Health! - Why we recommend fish oil….. Fish oil is rich in omega-3 fatty acids, which are known for their powerful anti-inflammatory properties. These healthy fats can help reduce inflammation throughout the body, including the joints and spine, making them a great addition to your diet, especially if you're dealing with back or neck pain. Omega-3s also support overall cardiovascular health, which is crucial for maintaining proper circulation and nutrient delivery to your muscles and joints. Incorporating fish oil into your daily routine can enhance your chiropractic care by promoting a healthy, inflammation-free environment in your body, allowing for better recovery and improved mobility. What about from my diet? Yes, for sure! Foods like oily fish (sardines, mackerel and anchovies), and if you are not a fish person then flaxseed, chia seeds and walnuts. https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/cf2f4fb7-9d45-42af-a39b-32f3572bb573/clever+guts.jpg Blog - Spring into Health! - What Are We Reading? The clever guts diet by Dr Michael Mosley: In this groundbreaking book, Dr Mosley takes us on a revelatory journey through the gut, showing how junk food and overuse of antibiotics have wiped out many “good” gut bacteria, leading to a modern plague of allergies, food intolerances and obesity. Dr Miles especially likes the bone broth on p217, full of goodness and health! https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/b33613a5-0d1b-461d-adfb-585bd074eed7/Gary+Brecka.jpg Blog - Spring into Health! - What Are We Listening To? The Ultimate Human with Gary Brecka: Episode 29th August 2024. Eat This, Not That: The shocking truth about processed foods. Is your grocery cart sabotaging your health? Discover the shocking truth about processed foods and learn how a whole food diet can transform your wellbeing. In this episode, Gary Brecka reveals that a staggering 90% of grocery store items may be undermining your health goals. Learn why nutrient-dense foods are the key to boosting your energy levels, enhancing mental clarity, and supporting a robust immune system. Ready to make the switch? “It’s this highly processed food that really destroys our guts and even causes inflammation in the gut lining that leads to consequences.” https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/c09703dd-b52d-4d49-aa60-de86e65e348d/Sharee.jpeg Blog - Spring into Health! - Meet Sharee Hendry from The Confidence Within! Boost Your Confidence and Well-Being with Our Self-Esteem Workshop for Women! Are you feeling overwhelmed, stuck, or struggling with low self-esteem? It’s time to take action and elevate your confidence with "The Self-Esteem Reset: 3 Easy Steps to Elevate Your Confidence." This workshop is specifically designed for women who want to understand and address the core elements of self-esteem by focusing on Needs, Boundaries, and Emotions. Whether you're looking to improve your relationships, feel more empowered as a partner, parent, or friend, or simply want to start prioritising yourself, this workshop is for you. What makes this workshop unique? It’s backed by solid research, ensuring that the strategies you learn are both effective and practical. https://upchiropractic.com.au/blog/august-affirmations-relieve-stress-restore-wellness monthly 0.5 2024-08-23 https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/c984c089-3591-477d-b763-23f4dc96f917/Sage_Relieve-Stress_Featured.jpg Blog - August Affirmations - Relieve Stress, Restore Wellness! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/c7388864-a496-49c1-a804-c88365773791/82f42d961bdeb83765266984c3973bf8.jpg Blog - August Affirmations - Relieve Stress, Restore Wellness! - Stress - What is it? Stress is the body's natural response to challenges or demands, often triggering a "fight or flight" reaction. While short-term stress can be beneficial in certain situations, chronic stress can take a toll on both the body and mind. Physically, it can lead to muscle tension, headaches, and digestive issues. Mentally, chronic stress can cause anxiety, depression, and cognitive difficulties. Understanding and managing stress is crucial for maintaining overall health and well-being. https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/8eb5fa52-d7ec-4e14-9976-49de58e19d2e/Article_Banner-1-37.jpg Blog - August Affirmations - Relieve Stress, Restore Wellness! - How can we help? Through chiropractic care and lifestyle! Regular adjustments can help relieve physical tension and misalignments that contribute to stress, enhancing your overall sense of well-being. Complementing chiropractic care with relaxation techniques, such as deep breathing exercises, regular physical activity, and a balanced diet, can further support your body’s ability to cope with stress. Our goal is to provide you with the tools and support needed to achieve a healthier, more balanced life, free from the burdens of excessive stress. https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/15474e36-21dc-4769-8932-a016ad8ccf77/71hrJ2xWIOL._SL1500_.jpg Blog - August Affirmations - Relieve Stress, Restore Wellness! - What are we reading? The Happiness Trap - Dr Russ Harris Dr. Russ Harris provides a means to escape the epidemic of stress, anxiety, and depression, unlocking the secrets to a truly fulfilling life. https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/23de5cf1-6dc5-4281-9ff8-d9d3c839721a/ab67656300005f1f3ec7825c019ca39d00a70595.jpg Blog - August Affirmations - Relieve Stress, Restore Wellness! - What are we listening to? Let’s Talk About Mental Health - Episode 8: Stress This episode delves into what stress is, why it happens, and how to deal with it (both at work and at home), along with how to manage your mental health and wellbeing every day in order to reduce the effect stress can have on you. https://upchiropractic.com.au/blog/vitality-vibes-your-guide-to-immunity-and-wellness monthly 0.5 2024-07-03 https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/1718608113011-Y1BE68BHUAXDGGRVWBGM/immunitypic.jpg Blog - Vitality Vibes - Your Guide to Immunity and Wellness! https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/1718607966562-XXU3SNJ1AAMXGFUEN0XP/july_nl1.jpeg Blog - Vitality Vibes - Your Guide to Immunity and Wellness! https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/1718607969537-JXPH4JEZL7X2277WZIVS/july_nl2.jpg Blog - Vitality Vibes - Your Guide to Immunity and Wellness! https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/1718607970875-UYAE9ZQB1C3E136127SW/july_nl3.jpeg Blog - Vitality Vibes - Your Guide to Immunity and Wellness! https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/c12b6f6f-80d8-4a7f-bc87-599414bf7614/july_nl4.jpg Blog - Vitality Vibes - Your Guide to Immunity and Wellness! Can supplements help? We recommend Vitamin C, Vitamin D, and Zinc, which are known to strengthen the immune system. Probiotics can enhance gut health, which is closely linked to immune function as well. Complete the following details to let us know if you have any questions about supporting your immune system. https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/e7cee762-6ba6-479a-b7de-30968160e091/immunity+book.jpg Blog - Vitality Vibes - Your Guide to Immunity and Wellness! - What Are We Reading? The Mind-Gut Connection Emeran Mayer Explores the intricate relationship between the brain and the digestive system https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/548c8475-0f7b-4361-af6b-bb0ff8e506d8/podcst+immunity.jpg Blog - Vitality Vibes - Your Guide to Immunity and Wellness! - What Are We Listening To? Medical Minds: Immunity Under the Microscope Provides insights into how the immune system functions, its critical role in protecting the body from infections, and the latest research in immunology https://upchiropractic.com.au/blog/spinal-dreams-your-guide-to-better-sleep monthly 0.5 2024-06-10 https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/5161b7db-c24e-473b-a688-bfff7b096095/sleep.jpg Blog - Spinal Dreams - Your Guide to Better Sleep - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/d67e3e25-4a8d-4bf8-ac34-f7fddfdebe05/brain+sleep.jpg Blog - Spinal Dreams - Your Guide to Better Sleep - Give your mind a rest … Improving your sleep hygiene means picking up habits that help you sleep better. A study in the Journal of Clinical Sleep Medicine says that sticking to a regular bedtime routine can help your body’s internal clock, making it easier to fall asleep and stay asleep longer. Making your bedroom comfy is also key for good sleep. Cutting down on screen time before bed is super important for avoiding sleep problems. The Sleep Health Foundation suggests staying away from electronic devices like phones and computers for at least an hour before bed because the blue light they emit can mess with melatonin production and your body’s natural sleep-wake cycle. https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/b29b1dac-f105-4ec0-a80f-e3468a31128b/sleep+book.jpg Blog - Spinal Dreams - Your Guide to Better Sleep - What We Are Reading The Sleep Solution: Why Your Sleep is Broken and How to Fix It W. Christopher Winter Comprehensive guide to understanding sleep problems and offers practical advice on how to improve sleep quality through changes in habits and environment. https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/870f5fb6-b4f3-4c11-a147-474b744be767/Huberman%2BLab%2Bimage.png Blog - Spinal Dreams - Your Guide to Better Sleep - What We Are Listening To Huberman Lab: Master Your Sleep & Be More Alert When Awake Discusses what makes us sleepy, sleep soundly, and feel awake and alert. It covers a broad range of tools for anyone wishing to improve their sleep and wakeful state. https://upchiropractic.com.au/blog/get-readyfor-gut-health monthly 0.5 2024-05-06 https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/743b89e4-9671-433f-8f48-7f720ca38760/Allergies-and-Gut-Health-768x512.png Blog - Get ready…for Gut Health! https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/35214043-f6b2-4fd5-9df3-2a8fce918272/fmablog-GutBrainConnection.png Blog - Get ready…for Gut Health! - Did you know that your gut is often referred to as your "second brain"? https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/1714637299236-6HRV3FJB07481HWBQMHF/Screenshot+2024-05-02+150756.png Blog - Get ready…for Gut Health! https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/1714637318866-RCBCZGO6M3L6M814TMBK/thumbnail_Screening.jpg Blog - Get ready…for Gut Health! https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/1714637747804-RD9JPQHLPBL2X04B9VTB/Screenshot+2024-05-02+161508.png Blog - Get ready…for Gut Health! https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/8d72487e-092f-45e5-be6c-b4ed1aa8b975/logo-orange.jpeg Blog - Get ready…for Gut Health! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/670f5b72-0f1f-4cb0-af88-6253a9049a8d/Tracey+Gartner.jpeg Blog - Get ready…for Gut Health! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/678f3a9c-f4af-44d3-ac5f-aea6a48906eb/815GL5SxBtL._AC_UF1000%2C1000_QL80_DpWeblab_.jpg Blog - Get ready…for Gut Health! - What we are reading: “The 4-Hour Body by Timothy Ferriss is a guide to hacking the human body, offering unconventional diet and exercise tips to achieve optimal health and performance. Ferriss emphasizes quick, measurable results and experiments with his own body as a test subject.” https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/aa6635af-6f8b-4866-9f4a-a885fb109bc9/51Iqs3fkFVL._SL500_.jpg Blog - Get ready…for Gut Health! - What we are listening to: Podcast: The Diary Of A CEO with Steven Bartlett - 25th Jan 2024 Episode: The Harvard Psychiatrist: THIS food is causing The Mental Health Crisis! - Chris Palmer Let’s explore the link between gut health and mental health: “In this conversation Chris and Steven discuss topics, such as how depression and anxiety are caused by diet, the impact of gut health on mental illness, and why mental health problems and rates of suicide are increasing.” https://upchiropractic.com.au/blog/move-up-mobility-march-9hz42 monthly 0.5 2024-04-08 https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/36fcaad4-6a63-45a2-b00a-61ef6e880716/Posture-matters-143.jpg Blog - Posture: the Backbone of Health - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/83bb2090-dad3-402e-a52f-d75204012e75/Beach_9694.jpg Blog - Posture: the Backbone of Health - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/800ddcfd-0513-4dff-a94d-77c523dfef4e/postural-awareness-2.jpg Blog - Posture: the Backbone of Health - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/fef9e3d6-8b61-47f7-89db-1f18662c5cf2/Untitled+design+%282%29.png Blog - Posture: the Backbone of Health - April Challenge! From slouch to strength, try Pilates for Posture with us this April at Formation Studio. Formation offers reformer pilates and infrared heated mat pilates and yoga classes tailored to meet the needs of clients of all ages and fitness levels. Whether you're new to Pilates or a seasoned practitioner, Formation Pilates Studio offers a welcoming and supportive environment where you can challenge yourself, build strength, and cultivate a deeper connection between mind and body. Join us on the journey to greater health, improved posture and wellness through the transformative power of Pilates. The Up team challenges you to try a pilates class at Formation this month and discover your posture potential! Interested in trying Formation? View their website here and book a class https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/0e08f6c4-3553-48fb-8df4-710351287778/SHOTBYTHOM-0412.jpg Blog - Posture: the Backbone of Health - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/3da2e242-1d97-47c1-8c9c-c2f3a4064d86/Screenshot+2024-03-14+162827.png Blog - Posture: the Backbone of Health - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/4f9c8940-d85e-49d4-bc25-fd6d253e00ed/51eK5eCWRyL.jpg Blog - Posture: the Backbone of Health - WHAT WE ARE READING The Art of Resilience by Ross Edgley embarks his monumental journey of swimming around Great Britain, where he was fueled by a desire to rediscover human resilience and valor. Edgley explores the concept of mental and physical resilience and offers practical advice on how to overcome challenges and build resilience in all areas of life. He aims to show that, like our ancestors, we are capable of overcoming formidable challenges. https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/65f3c0d9-8721-42d9-92eb-d94671b3815f/41w0bN3ke-L._SL500_.jpg Blog - Posture: the Backbone of Health - WHAT WE ARE LISTENING TO “The Peter Attia Drive Podcast” by Peter Attia Episode #294 - Peak Athletic performance: How to measure it and how to train for it from the coach of the most elite athletes on earth - Olav Aleksander Bu https://upchiropractic.com.au/blog/move-up-mobility-march monthly 0.5 2024-03-01 https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/7a539fe6-624b-4f62-9fe2-6df1aaa619d3/Beach_9713.jpeg Blog - Move Up! Mobility March - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/becc1976-a60a-4070-b367-ff5d0657f714/Beach_9817.jpeg Blog - Move Up! Mobility March - The Importance of Movement Movement isn't just about exercise; it's about keeping our bodies mobile and agile throughout the day. Your spine is the backbone of your body (pun intended!), and it thrives on movement. Regular physical activity helps nourish the spinal discs, promotes flexibility, and strengthens the muscles that support your spine. Plus, it's a natural stress reliever, helping you feel more relaxed and energised throughout the day (Vuori)! https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/1b3ff073-8765-4540-af5c-aaa5d40c09ec/IMG_5448.jpeg Blog - Move Up! Mobility March Chiropractic Insights for Optimal Mobility Dynamic Warm-ups: Before diving into any physical activity, warm up your body with dynamic stretches and movements. This primes your muscles and joints for action, reducing the risk of injury (Turki et al). Mindful Movement Practices: Incorporate mindfulness into your movement routine by paying attention to how your body feels as you move - also known as establishing a mind-muscle connection. This awareness can help you identify areas of tension or discomfort and adjust your movements accordingly (Clark et al). https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/7d58625d-8be4-47e6-b4df-51466cea4368/Screenshot+2024-02-19+155528.png Blog - Move Up! Mobility March - WHAT WE ARE READING “The Fitness Mindset: Eat for Energy, Train for Tension, Manage Your Mindset, Reap the Results” by Brian Keane is a comprehensive guide to achieving a successful fitness journey by focusing on three crucial aspects: nutrition, training, and mindset. https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/1e6c7ecf-de25-4852-b342-c1ec549c3eb5/Screenshot+2024-02-19+152946.png Blog - Move Up! Mobility March - WHAT WE ARE LISTENING TO “The Rich Roll Podcast” by Rich Roll Episode #763 - Movement & Mobility Masterclass: Finding your physical expression https://upchiropractic.com.au/blog/back-to-school-back-to-work monthly 0.5 2024-02-26 https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/d48b7060-d964-4f5e-8a4b-ee625f951dd5/image-asset.jpeg Blog - Back to School, Back to Work! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/ed4d1135-187b-49e7-8986-d908c888bc72/2.jpeg Blog - Back to School, Back to Work! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/b753c0ee-e34d-462a-9e79-468ec4bc4e0d/Screenshot%2B2024-02-07%2Bat%2B2.43.43%2Bpm.png Blog - Back to School, Back to Work! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/1af00256-808b-4b95-8dbe-f2f472bd9444/kids.jpg Blog - Back to School, Back to Work! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/5aa2f4b8-68d6-4616-8533-4e45eb5950be/Beige%2BFeminine%2BContent%2BCreator%2BNewsletter.jpg Blog - Back to School, Back to Work! Lunchboxes! We know how challenging it can be to pack a nutritious, filling and tasty lunchbox. Why not try our personal recommendation for zucchini muffins - perfect for toddlers to teens, they are an excellent addition to the lunchbox, or even for a tasty, healthy bite throughout the week! https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/885b1462-0aad-496c-903b-4629b4bc15f0/yeonmi+park.jpg Blog - Back to School, Back to Work! - WHAT WE ARE READING "In Order to Live" by Yeonmi Park; an inspiring novel which follows the story of 13 year old Yeonmi herself, fleeing North Korea. A true, incredibly moving story! https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/95cd5a97-0de2-4a00-8925-1e46dc067dcf/podcast.jpg Blog - Back to School, Back to Work! - WHAT WE ARE LISTENING TO “Diary of a CEO” podcast by Steven Bartlett. Moment #134 - Jim Kwik - 10 hacks to improve your memory, focus and attention. Perfect for kids back to school or upskilling ourselves! https://upchiropractic.com.au/blog/time-to-habit-up monthly 0.5 2024-02-26 https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/1a08cb11-e1e1-422d-af20-fca15d3cd8f7/kaboompics_preparing-a-yummy-and-healthy-meal-6821.jpg Blog - Time to Habit Up! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/aad10f01-a309-4d6f-beb9-7c2ce7f866b7/Atomic%2BHabits%2Bwood.png Blog - Time to Habit Up! - What we are reading: Atomic Habits by James Clear The New York Times, bestseller. Tiny Changes, Remarkable Results, No matter your goals, Atomic Habits offers a proven framework for improving every day. James Clear, one of the world's leading experts on habit formation, reveals practical strategies that will teach you exactly how to form good habits, break bad ones, and master the tiny behaviours that lead to remarkable results. Miles’ review: 5 Stars, I like how James explains not only how to create new healthy habits but how to remove unhealthy ones as well! His habit loop is: Cue, Craving, Response, Reward…so when you understand this cycle it makes it much easier to plug in something you want to start doing, or stop doing something that isn’t serving you…Practical and definitely easier than just using will power!!! Gauri’s review: 5 stars, This book is an absolute gem, and a perfect way to restart the year with a healthy mindset about making realistic, sustainable, positive changes! Jazz’s review: 4 stars, very motivating https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/a842a137-d95f-4e47-961b-2a4c63791406/Huberman%2BLab%2Bimage.png Blog - Time to Habit Up! - What we are listening to on Spotify: Huberman Lab: Dr Susanna Soberg: How to use cold and heat exposure to improve your health How about a cold plunge habit? https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/866d83e9-751c-48d6-afb7-118178dc6c83/food%2Bdrive%2Bnewsletter.jpg Blog - Time to Habit Up! - Make it stand out A very big thank you from us! Last month we raised 34kgs in donations for FoodBank Australia! What a wonderful way to enter the new year, spreading love and positivity! https://upchiropractic.com.au/blog/4-travel-hacks-for-a-happy-back monthly 0.5 2024-02-26 https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/3b718221-8898-441b-8727-0e71c2c5f660/christmas%2Bbeach.jpeg Blog - 4 Travel Hacks for a Happy Back! https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/021c5e6f-b776-4aa7-94c9-c664602131b4/The%2Balchemist.jpeg Blog - 4 Travel Hacks for a Happy Back! - WHAT WE ARE READING: What we are reading: "The Alchemist" by Paulo Coelho, a timeless tale weaving destiny and dreams. https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/b409dfe7-dc88-4032-97f4-db0346d062c4/Chris%2Bwill%2Bx.jpeg Blog - 4 Travel Hacks for a Happy Back! - WHAT WE ARE LISTENING TO: “Modern Wisdom” podcast by Chris Williamson Episode #710 - Jim Kwik - 10 hacks to improve your memory, focus and attention. https://upchiropractic.com.au/blog/how-you-can-have-a-happy-healthy-stress-free-festive-period monthly 0.5 2022-12-12 https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/570b0f9f-0c75-45f3-b96b-7d389cec0f52/Christmas+Gifts+at+Up%21.png Blog - How you can enjoy a happy healthy, stress-free festive period! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/9e14a997-3091-428e-a04c-e93fb91d505f/Christmas+Gifts+at+Up%21+%281%29.png Blog - How you can enjoy a happy healthy, stress-free festive period! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://upchiropractic.com.au/blog/how-changing-your-morning-routine-will-improve-your-mood-xr34e monthly 0.5 2022-06-15 https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/1655263835001-B9Z537FOPUG9FYM41UT2/unsplash-image-D37STEwmyqY.jpg Blog - Why we supplement at Up! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://upchiropractic.com.au/home daily 1.0 2025-11-13 https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/7b6edda6-e4f2-4251-b10f-4fa79eab15cd/SHOTBYTHOM-0457.jpg Home About Up! Chiropractic Since the day we opened here in Perth, Western Australia, we have been helping our patients to experience relief from chronic pain, recover faster from injury, and improve their everyday health. Our practice is all about helping you to live a healthier, more active life, with less pain. After a trip around Australia, where owners Miles and Meagan Upfold visited as many chiropractic, wellness and health clinics as possible, they arrived back in Perth with a clear vision: To provide the local community with the very best chiropractic, health and wellness care available, and welcome patients to visit their modern, warm and approachable practice here in Perth. https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/f29e4e4e-4d71-43b9-9aad-23a7e254556b/UP11.jpg Home - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/1655095567701-XYICPKXZC7P55JVKTCCR/Screen+Shot+2022-06-13+at+12.45.58+pm.png https://upchiropractic.com.au/contact daily 0.75 2025-11-13 https://upchiropractic.com.au/book daily 0.75 2025-06-06 https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/9d2d921e-c5ab-4f37-be99-fb3b742d7664/IMG_0744.png Book - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://upchiropractic.com.au/team daily 0.75 2025-11-13 https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/1655095567701-XYICPKXZC7P55JVKTCCR/Screen+Shot+2022-06-13+at+12.45.58+pm.png Team - CHIROPRACTOR Dr Miles Upfold Dr Miles Upfold is a Chiropractor who graduated from in 1999 from RMIT in Melbourne, with a Bachelor of Applied Clinical Science and a Bachelor of Chiropractic Science. Since that time he has shown a special interest in Sports Chiropractic and gained his International Chiropractic Sports Science Diploma in 2001. Dr Miles commenced his Masters in Paediatrics in 2003, has been on the board of the Chiropractors’ Association of Australia and is a Chiropractic coach and mentor, where he trains and develops other Chiropractors. Dr Miles is married to Meagan and they have five children - Zeke, Jasmyn, Sage, Violet and Summer. He is dedicated to offering people choices about their health and lifestyle through sharing his knowledge of Chiropractic. https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/b702a9d2-6b90-4b5e-9824-dbc3d66ab9b5/7-circle.png Team - REMEDIAL MASSAGE THERAPIST Chris Cisse Chris is a certified Remedial Massage Therapist and been in practice since 2016. As a former competitive bodybuilder and motocross racer, he has experienced his fair share of sporting injuries over the years! Chris understands the rehabilitation journey very well, and appreciates the ongoing need for physical maintenance of the body. He is passionate about helping others to achieve their own specific goals whilst remaining injury free, which is why he advocates injury prevention as the priority. Chris firmly believes that massage therapy is the best supplement for recovery and longevity. Special Interests: Postural Alignment Fascia Stretching Active Release Therapy Physical Stress Related Disorders Services Offered: Sports / Remedial / Deep Tissue / Relaxation Massage Myofascial Release Trigger-Point Therapy Dry Needling Joint Mobilisation https://upchiropractic.com.au/about daily 0.75 2025-10-15 https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/28584379-0bd2-47bf-85bf-c97c10a63564/UpChiropractic.jpg https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/1655167211583-HNTKRV9JW26QFGR9PORZ/unsplash-image-a9pFSC8dTlo.jpg https://upchiropractic.com.au/services daily 0.75 2024-11-25 https://images.squarespace-cdn.com/content/v1/62a6a7e7a59c9007ddf7c668/27170cc1-456f-4475-b873-3b920113f863/UP15+%281%29.jpg Services - At Up! Chiropractic we investigate to find the root cause of your pain and discomfort - we treat the source rather than putting a bandaid on the issue. “There is a vast difference between treating the effects and adjusting the cause.” — DD PALMER https://upchiropractic.com.au/faqs daily 0.75 2024-06-25 https://upchiropractic.com.au/privacy-policy daily 0.75 2025-05-07 https://upchiropractic.com.au/better-results-faster daily 0.75 2025-09-26