Basic Knee Exercises

The basic exercises below are a great start for knee pain or knee arthritis.
General Rule: if it hurts, stop.
Getting a good physio or exercise physiologist involved is a great option as well.

https://www.webmd.com/pain-management/knee-pain/injury-knee-pain-16/slideshow-knee-exercises

 

Diverticulitis and Diet

The recommendations have changed for diverticulitis and diet in recent years. No longer being too concerned with nuts and seeds, it is suggested that you should eat a healthy high fibre diet!
When you are actually sick with acute diverticulitis, i.e. abdominal pain and fever, you should be seen by your GP or go to hospital if bad.
You then do the opposite with your diet! When the bowel is painful and inflamed you don’t want a lot of fibre pushing past the sore bit. Go on a soft low fibre diet for a week or two and then re-introduce fibre slowly.
Check out the link below for further information:
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/low-fiber-diet/art-20048511

 

ITB Exercises

If you find yourself experiencing tightness down the outside of your thigh, try out some of the exercises in the link below:

https://www.dartmouth-hitchcock.org/documents/ITband_exercises.pdf

 

Rotator Cuff Exercises

If you’re looking for some good Rotator Cuff exercises check out the link below. These simple exercises can be done at home.
You can get a Theraband from your local Physio like in the picture, or even better still – go see a Physio.

https://www.healthline.com/health/rotator-cuff-injury-stretches

 

Overactive Bladder

If you suffer from an overactive bladder, below are some tips we recommend:

1. Eliminate bladder irritants such as caffeinated beverages, spicy food, carbonated beverages, and alcohol

2. Ensure adequate hydration – 1.5 Litres of fluid per day

3. Bladder retraining (Aim to pass 300mls or more at a time)

4. Pelvic floor muscle training and exercises

5. Manage constipation

6. Maintain a healthy weight

Urgency Control:

Below are also some urgency control strategies to consider:

1. Stop and relax – do not rush to the toilet, breathe slowly and evenly

2. Curl toes repeatedly or hold firmly

3. Stretch calf muscles and hold the stretch

4. If walking, slow pace and emphasise heel-toe walking

5. Squeeze and lift pelvic floor muscles and hold them tightly

6. Use distraction techniques e.g. count back from 100 by 7’s

 

Peanut Butter

Peanut Allergy Prevention

Recently the ground has shifted in regards to preventing peanut allergy in babies, the article below sums it up nicely.
Now the recommendation is to start introducing peanut butter at around 6 months. Have a chat with your GP regarding this at 4-6 months.

https://www.smh.com.au/national/new-guidelines-say-give-babies-peanut-butter-and-forget-hypo-allergenic-formula-20190114-p50r7i.html