How to keep healthy during the COVID-19

I belong to a dynamic group of humans who I network once a week with called BNI (business networking international) This morning is the first official day of lock down we had our first ever video conferencing networking meeting during COVID-19 CRISIS
I was asked during the meeting…..

How to keep healthy during the COVID crisis?

Number one! – Social Distance and stay in side….
Number Two! – Stress and Sleep.

Control the controllable


Physical Health: Diet Exercise Body composition

There is no particular diet, other than avoiding highly processed foods loaded with sugar and chemicals


Nutrients from a range of healthy foods are needed in the biochemical pathways that are triggered as your body fights an infection.
Eat a range of foods that contain vitamins A, B, C, D and E and the minerals iron, zinc and selenium.
Eat in alignment with nature, eat natural whole food, fish meat nuts fresh fruit and vegetables nuts and seeds. Avoid inflammation, sugar wheat diary processed foods… Everything in moderation


Eating poorly effects pain signals. Eating rubbish food with turn up the pain signals. You really are what you eat. Choose wisely particularly if you are in pain. It will amplify pain signals
Hydrate! Think dried fruit vs fresh fruit. Would you like your muscles to be like juicy juicy fresh mango or shrivelled up dried mango… The only difference is water… Drink up and hydrate those muscles



Exercise: Move often

Working from home? Sitting for hours? Try and move or get up every 45 mintues

Try and organise your work from home day so that you get some structured exercise in
At a bear minimum go for a work and get some sunshine… Vitamin D is an essential boost to the immune system at the moment
If you follow along on the Auckland Health and Performance facebook and Instagram pages. I post regular simple workouts that don’t need alot of equipment or space


Mental Health


Good mental health is characterised by a person’s ability to fulfil a number of key functions and activities, including:

the ability to learn
the ability to feel, express and manage a range of positive and negative emotions
the ability to form and maintain good relationships with others
the ability to cope with and manage change and uncertainty.

Spiritual Health


The way people view spiritual health can be very different. Spiritual health is the capacity for faith or religious beliefs or having a belief in a higher power. For others, spiritual health is an internal connection to the universe or the sacred.
There is no right or wrong way to think of or experience spirituality, but it is an important part of your mental wellbeing.


Spiritual wellbeing can be expressed through beliefs, values, traditions and practices that support self-awareness and identity.
It is an important part of our sense of meaning and purpose as well as experiencing a sense of connectedness to self, family, community and our natural environment




Emotional Health


Emotional health is an important part of overall health. People who are emotionally healthy are in control of their thoughts, feelings, and behaviours. They are able to cope with life’s challenges. They can keep problems in perspective and bounce back from setbacks. They feel good about themselves and have good relationships.
Attitude is really everything, building resilience in mind and body is really important in crises like COVID 19

Speaking personally. It takes reminding myself daily what I am grateful for, repeating my internal affirmations and patting my dog a lot.

• Be aware of your emotions and reactions. Notice what in your life makes you sad, frustrated, or angry. Try to address or change those things.
• Express your feelings in appropriate ways. Let people close to you know when something is bothering you. Keeping feelings of sadness or anger inside adds to stress. It can cause problems in your relationships and at work or school.
• Think before you act. Emotions can be powerful. Give yourself time to think, and be calm before you say or do something you might regret.
• Manage stress. Try to change situations causing you stress. Learn relaxation methods to cope with stress. These could include deep breathing, meditation, and exercise.
• Strive for balance. Find a healthy balance between work and play and between activity and rest. Make time for things you enjoy. Focus on positive things in your life.
• Take care of your physical health. Your physical health can affect your emotional health. Exercise regularly, eat healthy meals, and get enough sleep. Don’t abuse drugs or alcohol.
• Connect with others. We are social creatures. We need positive connections with other people. Make a lunch date, join a group, and say hi to strangers.
• Find purpose and meaning. Figure out what it is important to you in life, and focus on that. This could be your work, your family, volunteering, caregiving, or something else. Spend your time doing what feels meaningful to you.
• Stay positive. Focus on the good things in your life. Forgive yourself for making mistakes, and forgive others. Spend time with healthy, positive people.



Social Health


Social health is commonly defined as your ability to form meaningful relationships with other people and interact in healthy, positive ways. The way you connect to the people around you, adapt to different social situations, and experience a sense of belonging all contribute to your social health.
Having meaningful relationships with other people can reduce stress and provide a sense of security that promotes good emotional health. #bekind
Career Health

Using the strategy of the whare tapu wha – lean on other pillars of health until this one builds. Control the controllable. Focus on physical health, spiritual and emotional health, improve your organisation, tying up loose ends in business, diversifying income, multiple streams of income, what different ways can you help your community? Maybe focus on continued learning/continuing professional development during this time. Stay focused, keep your body and mind in a rhythm

How do I boost my immune system?

Anything that makes your heart healthy, your lungs healthy, kidneys healthy and your gut healthy, will make your immune system healthy.
My answer to this is exercise, move! It keeps your heart and lungs pumping, your spine and muscles healthy and releases all the feel-good chemicals in your brain, because you have done something good for your body #serotonin

What alternative health, eastern medicine and indigenous cultural beliefs have in common is the notion of movement and balance. Anything that remains still or not moving for a period builds up toxicity in the body. And that all areas of health are connected mind body and soul

Chinese Medicine – movement of energy. The vital energy should circulate freely throughout the body, but if there is a failure then it can lead to disease.

Ayurvedic (Indian) Medicine – Ayurveda emphasizes the unshakable connections between the body, mind, and spirit.

Chiropractic – moving flowing nervous system and the brain – body connection is stressed by thoughts/trauma/toxins…
 Traumas, such as those caused by a car accident, sports injuries, repetitive motion or physical stress, and sometimes the trauma of childbirth.
 Toxins from food allergies or sensitivities, exposure to smoke, prescriptions and other pharmaceuticals, or household chemicals.
 Thoughts caused by emotional stress, arguments, a long work day, gruelling work hours, or anxiety over events.

Osteopathy – movement of blood and lymph

Maori – Whare tapa wha, describes the interconnectness of all things, by nurturing and strengthening all 5 dimensions, you support your health and wellbeing, as well as the health and wellbeing of your whanau. If something in your life is challenging the wellbeing of one wall or dimension, you can draw on the foundation and other walls until you can strengthen that wall again.

In this difficult time. Breathe. Stay Kind. Be grateful. Smile.
Reach out with a phone call or email if you need to talk
Dr Kylie

Headaches and Neck pain: Homecare advice

What could be the cause of my headache and neck pain?

Causes not related to under-lying disease/illness
Lack of sleep
Poor hydration
Poor quality nutrition
Micronutrient deficiency
Lack of exercise
Incorrect prescription on your glasses making you squint
Loud noise exposure
Tight caps/headwear or hair-ties

What can I do at home to help my headache?

Take care of your physical wellbeing. Self-care goes along way with headaches. Sometimes life just gets a bit busy and we forget the basics
What foods can I eat that might help relieve my headaches?
Water based food aka Fruit and Vegetables
Green things are sources of chlorophyll which are high in magnesium known to help headaches
Often magnesium, riboflavin (Vitamin B2) and co enzyme Q 10 are recommended to patients with frequent headaches amongst other things
First start with the basics and get 2L of water in a day
5+ a day if not 10 servings of fruit and vegetables – more vege than fruit
A wide variety of balanced real food avoiding processed junk is always solid advice
Something you could be eating could also not agree with you. Food allergies could also be causing headaches

What stretches are good for neck pain if my headaches are coming from my neck?

Recent research proved that 150mins of walking a week reduced neck pain significantly. When all else fails just walk. Get outside in the sunshine and breathe some fresh air. Just move.
Moving will get you heart and blood pumping, getting oxygen and blood to those tight muscles in your neck that might just help relieve neck pain and headaches.
While you are at it. Nice big diaphragmatic breathing. Poor breathing mechanics or mouth breathing will overwork anterior neck and throat muscles. Big belly breaths and relax your shoulders as you walk. This will defiantly help relieve neck pain and headaches quickly
We have a bunch of specific neck stretches on our facebook intagram and youtube channel. We’d love a like follow and subscription. PLUG PLUG

What could be the cause of daily or frequent headaches?

Poor lifestyle choices and sleep. Get on top of the basics of life. Good quality nutrition hydration exercise sleep and improve breathing mechanics. Maybe even try some daily meditation and relaxation to help manage stress
If the headaches are getting worse here is a quick guideline:
Rule of thumb
1) Its been bothering you for more than 6 weeks
2) It’s severe not improving or getting worse
3) There are red flags present

Red Flags for Headaches
means the scary stuff, dramatic weight loss, mystery fever chills or skin rashes, pain bending head forward, sever thunderclap headache, severe throbbing pain in arteries, awkward gait or stumbling around, weakness, poor coordination of body, vague, nausea, vomiting. Speak to your GP immediately if you experience these symptoms

When should I worry about headaches and neck pain?

When it is like the worst headache ever, worse than a migraine. Very sudden onset and you are experiencing any of the signs of stroke including a dropped face on one side; droopy mouth or eye; cannot lift one or both arms; or have slurred or garbled speech
When the headache feels like something new you have never experienced before
A dehydration headache or tension headache will feel more dull and have a gradual increase with its pain and not have such a dramatic onset

Don’t wait to get headaches sorted speak to your health care professional asap #me



Growing pains – The Teenage athlete

With sport being so entrenched in our kiwi culture, most of us are thrown into sport at a young age. We also have a toughen up mind set, and she’ll be right attitude with injury and recovery.

But I think we can and need to do better for our younger athletes. We need to start them young with good movement patterns and habits.

Developing bodies are going through dramatic change physically.
Bone and Skeletal immaturity

Continue reading “Growing pains – The Teenage athlete”

Its just muscular? My spine is out

Lower Back Pain – It’s just muscular…. My spine is out!

These are some of the common ways people describe their physical aches and pains particularly lower back pain

Often, it’s both. Joints have gotta move and so does the soft tissue

The most common cause of lower back pain is often muscular imbalance from being in sacrificed positions for extended periods of time…

I hope you are at a stand- up desk reading this. These muscular imbalances are encoded into our body via our nervous system aka muscle memory.

Continue reading “Its just muscular? My spine is out”

How does Dry Needling work?

How does Dry Needling work?

Muscles/Connective Tissue develops “knots” = Trigger points

These trigger points are highly sensitive and can be painful when touched. They are also often the cause of referred pain (or pain that affects another part of the body).

The goal: Insertion of a tiny needle into dense muscular tissue with the aim of a Local Twitch Response (LTR)

The involuntary twitch caused creates a neurological response to relax taut band of muscular and connective tissue

Continue reading “How does Dry Needling work?”