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Advice Sheets
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Tiredness or fatigue is one of the most common health complaints that GPs see. According to the London College of Psychiatrists, one in five people at any given time feel unusually tired, even if they have been getting enough quality sleep. While tiredness can be the result of some physical medical...
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It is widely recognised that being in work is beneficial for both physical and mental health. However, there are many reasons that someone may require an extended period of sick leave. Often this is down to injury, chronic pain, long-term sickness, or mental health problems. ...
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Headaches are one of the most common health complaints with over 10 million people in the UK alone experiencing them regularly. Most of the time these are easily treatable at home with lifestyle adjustments and over-the-counter painkillers. You should see your GP, however, if your headaches occur...
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A food intolerance is where the body has difficulty digesting certain foods, causing unpleasant physical symptoms. Increasingly more and more people have come to believe they are intolerant to gluten, a mixture of proteins found in wheat and related grains. It is impossible to know how many of these...
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Acid reflux is where acid and other stomach contents are regurgitated into the throat and mouth, causing soreness and an unpleasant sour taste at the back of the throat. Regular acid reflux is often a symptom of a condition called gastro-oesophageal reflux disease (GORD) where acid from the stomach...
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Most people in the UK have too much sugar in their diet. While a small amount of sugar is essential for a healthy balanced diet, the NHS advises that added sugars should not exceed more that 5% of your energy (calorie) intake per day. This roughly equates to 30g of added sugars a day and children...
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Staying hydrated and drinking healthy drinks is important for maintaining a balanced diet and for your health in general. The NHS recommends drinking six to eight glasses of fluid a day, with water being the healthiest, cheapest and most effective option. ...
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Salt is our body’s main source of sodium, which is required in small amounts to help keep body fluids at the correct concentration and for muscle and nerve activity. However, on average adults in the UK eat about 8.1g of salt a day when really, the NHS recommends consuming no more than 6g...
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Workplace ergonomics is the science of designing the working space to the benefit of the worker. It should consider the limitations and capabilities of the worker so that they are comfortable and happy with their environment throughout the working day. Poor workplace design often leads to the worker...
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While the methods of the two are different, both Pilates and yoga focus on developing strength, posture, balance and flexibility. Pilates tends to focus on core strength and improving general fitness and wellbeing, with the main difference from yoga being its use of mat work and special equipment...
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Swimming for fitness is great all round form of cardiovascular exercise, whatever your age or ability. Not only is the activity a lifelong skill that could save your own or another’s life, but it also reduces your risk of developing chronic illnesses such as heart disease, type 2 diabetes...
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Getting enough sleep is essential to maintaining both your physical and mental health. How much sleep you should be getting varies from person to person, but as a general rule the NHS suggests that most adults need between six to eight hours a night, though children and babies may sleep longer than...
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Running is the cheapest and most effective form exercise that there is. It burns more calories than any other mainstream form of exercise and it can be done anywhere at any time. The NHS recommends that adults should get 150 minutes of moderate-intensity activity a week to stay healthy, and running...
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Recreational drug use is the use of a psychoactive substance to alter your mental state. Some of these drugs are ones that many people indulge in regularly, such as caffeine, tobacco and alcohol and their use is considered socially acceptable in day to day life. However, the use of more serious...
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We are often told by well-meaning people to stand up straight or stop slouching at the table. While this is often viewed with annoyance, problems with poor posture over time can put undue pressure on muscles and ligaments and can cause the spine to become fixed in abnormal positions. Good posture on...
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Obesity is a very common problem in the UK and it is estimated to affect around one in four of adults and one in every five children aged 10 -11. The term describes someone who is overweight with a lot of excess body fat. It is important to tackle obesity as it not only drastically affects your...
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The Manual Handling Operations Regulations define manual lifting as any activity that requires an individual to lift, move or support a load. Incorrect manual handling in the workplace is one of the most common causes of injury and even those who handle light loads repetitively in poor conditions...
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HIIT, or high intensity interval training, is a training technique that focuses on quick intense bursts of exercise, followed by short less active recovery periods. This type of training is designed to get your heart rate up and is proven to burn more fat in less time than a longer standard...
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We can all agree that eating healthily and keeping a balanced diet is key part of maintaining good health. By eating a wide variety of foods in the right proportions you give your body the correct nutrients that it needs to function properly, meaning that with the correct diet, you will not only...
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Vitamin D is essential to helping the body absorb minerals such as calcium and phosphate that are important for maintaining strong bones, teeth and muscles. The majority of the vitamin D that we absorb comes from our exposure to sunlight and a small amount from our diet, in foods such as oily fish,...
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Electronic cigarettes (e-cigarettes) are devices that allow you to inhale nicotine without most of the other harmful effects of smoking. They work by heating and creating a vapour (hence the practise being known as ‘vaping’) from a solution that usually contains nicotine, propylene...
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Smoking is one the biggest causes of preventable death in the UK today, with statistics showing that one in two smokers will die from a smoking related disease. Cigarettes contain over 4,000 toxic chemicals and it is estimated that around 50 of these can cause cancer, so regular smoking can lead to...
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Seasonal Affective Disorder (SAD) is a type of depression that comes and goes in a seasonal pattern. Often referred to as ‘winter depression’, this is because SAD often affects us during the colder darker months of the year where symptoms appear more severe. ...
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Mindfulness is another term for being more aware of yourself, your thoughts and feelings and the world around you in the present moment. Reconnecting with your body and being aware of its physical sensations is an important part of this, as is being aware of the thoughts and feelings that you have...
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Research has shown that regular meditation can significantly reduce stress and anxiety and help you achieve peace of mind. A type of meditation called ‘mindfulness meditation’ is particularly recommended by the NHS and involves sitting silently and paying attention the sensation of...
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It is recommended by the NHS that children and young people aged 5 to 18 should get at least 60 minutes of aerobic activity per day. This activity should involve a mixture of moderate intensity activity, where the heart rate is raised and the child is slightly out of breath, and vigorous intensity...
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A recent 2016 study has estimated that around 43% of people in the UK suffer from chronic pain (pain that lasts 3 months or longer). Living with pain can be difficult, whether it be a medically diagnosed condition such as arthritis, or just unexplained back pain, so it is important that it is taken...
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Adverse drug reactions or the less severe ‘side effects’ are unwanted symptoms from medical treatment. All medications, including prescription drugs, have the potential to cause side effects, especially when they are not taken as they should be. ...
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Having an active lifestyle and doing regular exercise is essential to maintaining good health and preventing serious long term health problems such as heart disease, type II diabetes, stroke and some cancers. Not only this, but being active can also improve your mental health, boosting your mood and...
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Eating a well-balanced diet and maintaining good nutritional habits can help to maintain a healthy weight and reduce the risk of various diseases. By understanding the nutritional value of the food that you eat and following the correct NHS guidelines to healthy eating it is possible to regulate...
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Cycling is an excellent form of cardiovascular exercise that is extremely easy to fit into your everyday life. Not only a form of exercise, but a mode of transport; if you choose to cycle you need not waste any time at the gym, but instead get your recommended 150 minutes a week in during the...
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Cholesterol is a fatty substance made mostly by the liver that is vital to the proper functioning of the human body. Also known as a lipid, the substance can be found in proteins carried by the blood and having an excessively high level of lipids can have a detrimental effect on your health. ...
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Bones are typically at their strongest in early adult life and their density usually continues to increase until a person’s late twenties. Later in life bone density naturally decreases, causing bones to become more fragile and more easily damaged. While this happens to everyone eventually as...
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After a long day, it is not uncommon to want to kick back and relax with a drink or two. However, many adults in the UK drink too much, which can lead to serious potentially life threatening conditions. NHS guidelines recommend that men and women should not drink more than 14 units of alcohol per...
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It is thought that many people in the UK live with a condition that causes chronic pain. Whether it be a diagnosed medical condition such as arthritis or diabetes nerve pain, or simply unexplained back pain, whatever the cause, it is important that it is taken seriously. The NHS offer advice on...
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Videos
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Leading Physio Tim Allardyce talks about post-operative shoulder rehabilitation to help you recovery from shoulder surgery, including shoulder decompression.
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Tim Allardyce from Croydon Physio runs through some knee replacement rehab giving advice, education and exercises.
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Leading Physio Tim Allardyce gives some post-op hip rehab advice.
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Tim Allardyce, from Croydon Physio, explains and busts myths about chronic back pain.