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Please Remember Your Mask!
COVID-19 Clinic Update: What To Expect 
Although national rules have changed, we are asking our patients to please continue wearing a mask when visiting the clinic.

We are no longer taking temperatures but will continue sanitising your hands on arrival and exit and a window will remain open in your treatment room to allow for ventilation.  

We are strictly following infection control guidelines as laid out by Public Health England and would like to assure you that we are fully vaccinated and will be continuing to treat patients in full PPE. 
How Can I Improve My Bone Health?
Throughout our lives, our bones continuously change and remodel themselves. Most of us will reach our peak bone mass around the age of 30, at which point the balance tips from your body making more bone than it breaks down to slightly breaking down more bone than it makes.

The higher you can get your peak bone mass to, the more bone you have ‘in the bank’ and the less likely you are to develop osteoporosis-a condition that causes your bones to become weak and brittle.
Protecting and improving your bone health is easier than you think-here are some top tips to help!

1. Make sure you are getting enough of the right nutrients!
• Calcium is essential for healthy, strong bones. The recommended daily calcium requirement for an adult is 1000mg and increases to 1200mg in women over 51 and men over 71. Good food sources of calcium include: dairy products, almonds, broccoli, kale, canned fish, soy products such as tofu, sesame seeds/tahini and dried fruit.

•  Vitamin D is needed for your body to absorb calcium efficiently and studies have recently shown that pretty much the whole population is vitamin D deficient.  The recommended daily vitamin D requirement for an adult up to the age of 70 is 600IU, over 70s should take 800IU daily. Good  sources of vitamin D include: oily fish, mushrooms, eggs and fortified foods and skin exposure sunlight (30 minutes a day without sunscreen).

•  Magnesium is also essential for healthy strong bones. The recommended daily magnesium intake for an adult is 310-320mg for women and 400-420mg for men. Good food sources for magnesium are: green leafy vegetables, almonds, cashews, brazil nuts, legumes , tofu, seeds, whole grains, bananas, dark chocolate and avocados.

•  Protein is an essential component in your bone matrix-a scaffold like structure that calcium and phosphorous bind onto to form your bone’s support. The amount of protein required by each individual is variable depending on your weight, you can work out how much protein you need by multiplying your weight in pounds by 0.36. Good food sources of protein include: dairy products, fish, poultry, legumes, whole grains, nuts and seeds. 

If you are worried about not getting enough of these nutrients via food sources, supplementation is a very good alternative.  You can speak to your GP if you are concerned or pop into the clinic and either Jasi or Hiisha will be able to advise you.

2. Get enough of the right type of exercise! 
To increase bone density, the exercise you choose to do must be weight bearing. Examples of this type of exercise include walking, jogging, climbing stairs, jumping, skipping and hopping; while swimming or biking are good for building muscle strength and improving cardiovascular health, they don’t directly increase bone mass.

The current guidelines to affect bone are:
• For those without osteoporosis and most people with osteoporosis but no active fracture(s), you should aim for 50 moderate impacts on most days. 
• If you do have spinal fractures or are unable to do moderate exercise, you should aim for 20 minutes of lower impact exercise on most days.
• If you are unable to do regular exercise, try to avoid prolonged sitting and aim to stand up for a few minutes every hour.

You should also include some muscle strengthening exercise as this will increase bone density at the site of the muscle tendon insertions onto the bone.

You should aim to do this 2-3 times a week on non-consecutive days using resistance bands and weights (weight or resistance should be determined by the heaviest you can lift eight to 12 times comfortably) and target exercises for your legs, arms and spine. As your strength builds up, try to do 3 sets of each exercise.

3. Reduce your tobacco and alcohol consumption!
Smoking and drinking alcohol (more than one drink daily for a woman and two for a man) have been shown to contribute to weaker bones.

4. Make sure your hormones are in balance!
High stress hormones, thyroid imbalances, low oestrogen and low testosterone can all result in premature bone loss.
To check if your hormone levels are ok, you can speak to your GP about getting a blood test or book kinesiology appointment with Jasi or Hiisha to assess them for you.

5. Check your family medical history!
Osteoporosis can run in families, if it runs in yours, you should speak to your GP to arrange a bone density scan and discuss early preventative intervention if needed
Stronger Backs For 2022!
Abdominal Core Strengthening With Hiisha And Shani!
Join Hiisha and Shani for our latest videos in our core strengthening series! These abdominal focused exercises are versatile, challenging, and effective!
All videos in this series are available on our Back & Core Playlist!
In this video Hiisha will guide you through a basic sit-up exercise  to activate your recuts abdominus (six pack) muscles! 
Check out Shani’s toe tap exercise to target both your rectus and transverse abdominus, as well as your obliques, thighs, glutes and pelvic floor!
In this video Shani will show you how to work your lower abs, glutes and thigh muscles with this flutter kick exercise!
Try Our Four Hand Technique Treatment Sessions!
We are pleased to announce we are now offering joint cranial osteopathy sessions with both Jasi and Hiisha!
These sessions are an ideal way to maximise the effects of your treatment and benefit from the combined skills of two practitioners. 
Check out Hiisha’s video below for more information on four hand technique cranial osteopathy!
Four hand technique appointments with Jasi and Hiisha are available on Fridays.
To book please email or telephone the clinic on 01444 200 575.
Refer A Friend For £10 Off Your Appointment!
We are happy to announce our new referral offer for existing patients! Refer a friend to Bansel Osteopathy to get a £10 discount for both you and a friend for Osteopathy and Massage appointments with ShaniHiisha and Jackie!

£10 discount is applicable for the 1st appointment booked by new patient only. To claim your discount please notify reception with the name of your referee on booking, and the discount will be applied to both sessions.  You can reach reception via or telephone 01444 200 575.

Click here for online booking!
We Would Love It If You Left Us A Review! 

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You can also check out more testimonials on our website here!
Our online booking system is back up and running!
Please follow this link to book online.
Updated Opening Hours

Clinic Hours
Monday: 9am-5.30pm
Tuesday: 9am-1pm
Weds-Friday: 9am-6pm
Saturday: 9am-2pm

Address: Avondale House, 63 Sydney Road,
Haywards Heath, West Sussex RH16 1QD
Tel: 01444 200 575

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Bansel Osteopathy · 63 Avondale House · Haywards Heath, West Sussex RH16 1QD · United Kingdom