Shoulder pain lying on your side at night?

Do you get shoulder pain sleeping on your side?

Does your shoulder or arm go numb at night?

Is your shoulder pain waking you up at night?


Here is what you need to know

I would not be to be alarmed with these symptoms. They are potentially made worse by ongoing

shoulder dysfunction like bursitis, rotator cuff issue or shoulder impingement. Of course, you should check with your health professional

Most of the time it is due local compression or nerves and muscle causing the discomfort in the shoulder.

Once you change sleeping position, stretch, and move. The symptoms should disappear. In rare circumstances these symptoms can be associated with other things


Why is your shoulder pain worse at night?

Direct pressure on the shoulder with your body weight may be reducing the space in the joint, compressing already irritated tissue

During the day you are upright with gravity assisting and allowing potentially more space for things to move inside the joint.

There is no exact science why pain is worse at night


How to relieve shoulder pain at night

Sleeping position

Sleep on your unaffected side

Sleep on your back.

Make sure you have a good pillow and mattress it will all help.

Read this blog on choosing the right pillow


Sleep hygiene

You are sore and injured. You need good quality regular sleep. Sleep is where the magic healing happens. Do everything you can to optimize sleep routines. Regular sleep and wake times. Cooler rooms, dark room, no lights or phones, hot bath relaxing smells all help you sleep better and therefore heal better


Basic stretches

Movement is medicine. Stretch move get regular exercise. Keep as much movement in the shoulder as possible. Follow this link for a YouTube video on shoulder mobility. I love shoulders so there are a few videos on YouTube that might help you


Posture and Work ergonomics

Being mindful during the day will also help

How is your desk/computer set up?

Sit stand desk – Are you keeping your shoulders back?

Taking regular stretch breaks from a slouched computer posture will help too


I hope this helps. If you’d like a plan on how to get this shoulder feeling better

Book online or call 09 265 1778

Do posture correctors work?

What are they?

Elastic bands that wraps around the front of your shoulders to pull you up straight. More expensive models have built in electrodes that gently vibrate to remind you to sit up



What are they intended to do?

Remind you to be conscious of your neck, upper back and shoulder position throughout the day

Who could a posture corrector potentially work for?

They could help anyone in a temporary way. If it works for you then I am not going to knock it.
Long term though there are much more simple things to help your posture


I get asked about gadgets quite often. If you think its helping then its helping😊


Same goes for the shakti mat and inversion tables. If you have them and find they are beneficial. Then rock on!















How much do they cost?


Do posture correctors work?
Posture braces may provide some very temporary relief.



Don’t Buy one


Do this instead….

  • Buy a stand-up desk – Go between sitting and standing throughout the day
  •  Set an alarm on your phone or laptop to remind you to move
  • Drink plenty of water so you have to get up and pee
  • Have regular stretch breaks
  • Get your body stronger
  • Stay active in other areas of your live as much as possible

Vitamin D: Better mood, stronger bones, improved immune system

Quick Facts


  • Vitamin D acts like a hormone in the body, every cell in your body has a receptor for it! Which means its super important for how your body works


  • Its fat soluble – If you take it in a capsule form, take it with some avocado/oil/nuts/seeds/fish to help it absorb


  • Vitamin D helps the bodies absorption of Calcium… Which means strong bones so is important to prevent osteoporosis….


  •  Vitamin D, Calcium and Vitamin K  are friends and need each others support for absorption


Here are 7 common risk factors for vitamin D deficiency:


• Having dark skin.
• Being elderly.
• Being overweight or obese.
• Not eating much fish or dairy.
• Living far from the equator where there is little sun year-round.
• Always using sunscreen when going out.
• Staying indoors.



Why is vitamin D important for you?

Better Mood
Stronger Bones
Better functioning immune system
You get sick less
More energy
Less fatigue


Do you feel sad during the winter months?


There is something called Seasonal Affect Disorder – Low sunshine. Low Vitamin D. Studies have even shown that there is a link between low vitamin D and depression



Where can I get it from?

Sunshine! Vitamin D is made when the sun’s rays hit the skin… At this stage its inactive!
Enzymes from the liver and kidneys then activate Vitamin D so it can go to work on all your cells

Food… Salmon, Eggs, Organ Meat



What happens when your Vitamin D is low?

Its pretty subtle. Changes in mood, energy and fatigue are signs. A few more flus or colds. Aches cramps back pain… They are pretty general right, so most people overlook them
If you suspect your deficient see your GP and a blood test can be performed
But the key it not to get deficient in the first place
I personally supplement all year round. And up the dosage during the winter months



How much do I need daily?

It is recommended that people take 1000IU A DAY.
I personally take 4000IU a day
During winter I take 8000IU a day


If you have any questions flick us an email or give me a call



FAQ? Do I need a referal from my GP? Do you do ACC?

Do I need a GP’s referral to see the Chiropractor?


The simple answer to the question being, NO.

You do not need a referral to be seen by a Chiropractor. If you wish to be treated then just call up OR book online and make an appointment. Easy as! This is the most commonly asked question that i get asked. I believe some people think that being able to see a Chiropractor calls for some requirement. When in truth, a Chiropractor is a practitioner similar to that of a Physiotherapist, they have their own area of expertise.


Do you do ACC?

YES. If you have had an injury. You can come directly to us. We can apply for an ACC number here if you fit the criteria



Does Dr Kylie do acupuncture?

This question and similar questions are asked around what specific treatments are used. When it comes to Chiropractors in general this is varied for each practitioner. To answer the question, yes she does DRY NEEDLING. To have an idea of what her treatments involve, think of a mix of Physiotherapy, Chiropractic and Exercise Rehabilitation. Check out what types of treatments are available here


Does getting your neck cracked hurt?

Getting adjusted can be scary and is often assumed to be painful or bad for you. Social media and videos can sometimes be misleading, adjustments that are made are to help, not made to make a sound. If you are having back issues, getting your toes and fingers cracked isn’t going to be beneficial. The feeling of being adjusted should not cause pain, as long as you are being seen by a professional and not having your back jumped on by a friend. It can take a bit of getting use too. But its pretty magical and can provide a lot of relief when performed by a professional. We are in the business of helping not hurting!!!


How many appointments will I need?

This question is a difficult one to give a straight answer to because of the amount of variables; what is injured, the severity of the injury, how the body responds to different treatments, pain tolerance, work habits and exercise habits. All of these factors affect the length of treatment necessary. The best thing to keep in mind is that we want you to get better and be pain free as soon as possible so we are doing all we can to make it as streamline as possible.


What happens during my first appointment?

The answer can differ based on practice and expertise of practitioner, what we do at AHAP and what Dr Kylie uses as a model for the Initial appointment is; the 30minutes is split up into sections of patient history and injury so you will fill in a form online or on arrival so we have record of what it is you need help with and what your lifestyle is like. Patient info will be discussed so that Dr Kylie can begin to form a diagnosis and a way of most effective treatment that suits what the patient has going on in life. Once a verbal idea is formed Dr Kylie will go on to physically assess what is happening and continue to form the diagnosis based on the body. Once looked over treatment will begin using multiple different forms of treatment (massage, acupuncture, adjustments, trigger point etc.).


Bex Haywood

Practice Manager

Auckland Health and Performance




Protein Powder Recommendations

What is it?

Protein powder is a supplement to help make the addition of protein into the diet easier.

It is a powder form and can sometimes have other health benefits.


How does protein help?

The body uses protein to build and repair tissue. It is an important building block of bone, muscle, cartilage, skin and blood.



Is protein powder essential for my diet?

Protein is found in most foods so using protein powder should be supplementary to an eating regime. It is unessential but can be a useful tool to help you intake more protein to help achieve health and fitness goals.



Will protein powder help with weight loss?

Most important thing to remember is that it is not a meal replacement. Good food trumps all supplements and everything has a caloric value.
‘High Protein’ is often marketed as the healthier option however, high protein doesn’t mean low sugar, low calorie or chemical free.

It can help. By sending signals to the brain to help you feel full. So that’s how is helps weight loss essentially. Not the powder itself. The protein. Which can be found in natural food…

Protein powder is an option, it’s convenient and taste good.



Different types of protein powder:

Whey Protein (most popular/common)
Casein Protein
Soy Protein
Pea Protein
Rice Protein
Egg Protein
Hemp Protein
Beef Protein

The protein powders are similar in the way they are as a product, the difference being the source of the protein depending on your tolerances, preferences and beliefs.



Whey Protein

Is made by using the liquid by-product of cheese production but it can also be separated from milk. Whey protein comes in a few different forms; concentrates, isolates and hydrolysates.
Whey Concentrate is the cheapest form as it has the least amount of protein per 100g. Concentrate is ideal for beginners into supplementing protein as it is easily added into their eating and it’s cheaper! Some people do find it can be difficult to digest and if you are prone to bloating it will be best to sample the product first.
Whey Isolate is the next step up in the amount of protein per 100g. It has been filtered further than a concentrate so it is leaner, lower in carbs and is absorbed quicker by the body.
Whey Hydrolysate, the most expensive of the forms and contains the highest amount of protein per 100g. It dissolves very quickly, however with the higher concentration of protein its taste is a bitter one and can be unpleasant.


Casein Protein

Similar to Whey, it is made from dairy. The difference being it is made from the water-insoluble proteins found in milk. It takes a long time to be broken down both in a protein shaker and in the body. This helps you to stay fuller for longer. If weight loss is the goal this can help you not feel greatly hungry after a workout. Generally recommended at night to help healing and repair.


Soy Protein

Is made from soybean once it is hulled, dried then made into a powder. It contains high amounts of amino acids which help muscle recovery and building. Soy is not hugely popular as some people struggle to tolerate soy.


Pea Protein

Is made of yellow split peas. It is the preference to those who do not want to use an animal by-product or are prone to allergies/sensitivities. It is a plant based protein that is very easily absorbed by the body so is a popular choice with vegetarians and vegans. The “cleanest” choice. 


Rice Protein

Is made from brown rice. As it is a protein powder, the source is high in carbohydrates. Coming from rice it is not considered a complete protein (the amount of Lysine is fairly low). If rice protein is your preference it’s not to say you can’t mix it with another source to get all the essentials.


Egg Protein

Is made from the dehydrated egg whites only. This product is fairly expensive, but is rich in vitamins and minerals and will help with energy. It is a good alternative to Whey if you are sensitive to dairy.

Hemp Protein

Is made from ground hemp seeds, it’s rich in omega 3 and omega 6 fatty acids. It is good for the immune system and reduces inflammation. It is easily digestible but the earthy taste can be difficult to get used to.


Beef Protein

Is made from dehydrated lean beef. All the benefits of having red meat without the negative aspects (fat, carcinogens). Is easy to intake if you are expected to be eating a high amount of food.


Popular Brands (in no particular order)

Optimum Nutrition
Muscle Pharm
Clean Lean Protein
Clean Nutrition
Vital Protein
NZ Protein



Bex: My personal recommendation through my own use of protein powders would be NZ Protein. They are a New Zealand company and when it comes to ingredients they have a nice short list and don’t use ‘fillers’ to bulk up the product. The flavours are amazing and they have a wide range, something to suit everyone. The products achieve what is promised, the price is amazing comparatively and their website is a great place to start when looking into protein supplements.

Dr Kylie: I recommend NZ protein too. My favourite flavours are Salted Caramel and Cinnamon donut. Great price and does the job nicely. You can buy a vanilla/chocolate and then another one to mix up the flavours because the price is on point… Another personal fav is Muscle Pharm combat whey Vanilla.


Price Ranges (whey concentrate):

Optimum Nutrition Gold Standard Whey 5lb tub = $100-$140
Muscle Pharm Combat whey 4lb tub = $90-$100
BSN Syntha 6 2.2kg tub = $80-$90
Dymatize Elite whey 5lb tub = $100-$140
Balance 100% whey 2.4kg tub = $110-$120
Clean lean protein 2.5kg tub = $170
Horleys 100% whey pus 5lb tub = $115-$120
Muscletech Nitro-tech 4lb tub = $60-$100
Musashi 100% whey 2kg tub = $90-$100
NZProtein whey 5lb tub = $74



Don’t be afraid when it comes to thinking outside the shaker. Protein powder can be used in all kinds of baking and treats. All you have to do is get a little creative and you can take the guilt out of your favourite cravings. There are many recipes you can find online here protein powder is used, might have to trial and error and that’s the best part!

How much protein do I need a day?

0.8 – 2g per kg of bodyweight

If you weigh 80kg and you are moderately active…. 1.5g x 80 = 120g of protein per day

So this person would divide 120g of protein over the day!

20-30g of protein for breakfast, lunch and dinner = 60-90g

10-20g of protein in snacks = 40-60g

If you weigh 65kg and are sedentary = 1g x 65 = 65g protein per day

If you weigh 85kg and are extremely active = 2g x 85 = 170g per day

How do you use protein powder?

Our favourite way is in Oats first thing in the morning!


Cook 1/2c of oats in 3/4cups of water and stir in protein powder. Top with your fav bits and pieces. Banana peanut butter walnuts pumpkin seeds yoghurt

Use in chia pudding – Chia seeds are high in protein so you probably only need half a scoop.


1 1/2 cups dairy-free milk
1/2 cup chia seeds
½ scoop protein powder
1-2 Tbsp maple syrup (more or less to taste)
1 tsp vanilla extract
1 tsp cinnamon

To a mixing bowl add dairy free milk, chia seeds, maple syrup (to taste), and vanilla. Whisk to combine.
Cover and refrigerate overnight (or at least 6 hours). The chia pudding should be thick and creamy. If not, add more chia seeds, stir, and refrigerate for another hour or so.


Frozen banana and some avocado protein powder and ice


Frozen banana blueberries spinach avocado protein powder and ice

Should I take supplements?

This is quite a commonly asked question in the clinic. There is a lot of information out

there about nutrition and supplements…And lots of marketing with a tonne of false promises


What works for me is giving simple honest advice and making sure my patients are consistent with application


Get sleep, water, nutrition and exercise sorted first before you think supplement


It is consistency over anything that gets results.


Supplements are sometimes needed. But as always it depends on your specific situation


I personally believe in getting the basics right. I have helped a lot of people with their health diet and lifestyle in my time


What works are the simple things done right over time


How do I know that I need to take supplements?


I see supplements as an “insurance policy” once you’ve got the basics right


Sometimes they are needed at the beginning of treatment in certain circumstances and this would likely warrant a referral to a naturopath/nutritionist



Which supplements do you recommend?




These are probably my top picks for supplements to assist health and performance. And as you can see there is some cross over.


You can’t have performance without health


This is not to say that you need the performance supplements either.


But the research is there for positive results for all of the performance supplements






Health Supplements:

Greens powder

Adds more nutritional value to your diet
Helps when your not getting your 5 plus a day
Helps reduce risk of chronic diseases

Vitamin D

Reduces risk of osteoporosis
Potent inhibitor of cancer cell growth
Sunlight being the easiest and most effective way of getting vitamin D comes with its risks.

Really important for immune system function

Fish Oil

Lowers risk of heart disease
Reduces blood pressure
Increases levels of “good” cholesterol
(Omega 3 Fatty acids) Essential for brain function
May reduce inflammation
Supports Healthy skin
Supports pregnancy and early life


Involved in more than 600 reactions in the body
Lowers blood pressure
Anti-inflammatory benefits
Boost exercise performance by moving blood sugar to the muscles and disposing of lactate
Helps to chemically fight depression by helping brain function and mood


Important for your immune system
Protein synthesis, helps promote cell regeneration
Relieves fatigue


Increase energy level
Improved mood
Reduces stress and anxiety



Helps muscle cells produce more energy
Improvs high intensity exercise performance
Helps repair damage after injury


Important role in intestinal health
Serves as a building block for protein
Can be naturally taken through animal products like beef/eggs
Important for the immune system
Can help decrease soreness and improve recovery

BCAA (Branch Chain Amino Acids)

Increase muscle growth stimulates the process in which the body creates muscle
Decreases muscle damage during exercise which can decrease the soreness from DOMS (Delayed Onset Muscle Soreness)
Helps to prevent muscle wastage


Should I take a pre-workout?

Pre-workout is something that is widely used in the fitness industry, however is commonly misused and/or misunderstood.

Through the use of marketing and misinterpreted information pre-workout has almost become an essential in everyone’s gym bag regardless of age, experience and goal.

Having a great workout is not dependent on whether you have had pre-workout or not.

Pre-workout is a stimulus that is designed to make you feel more energised and increase blood flow by increasing heart rate.

Typical pre-workouts contain anywhere from 100-300 milligrams of caffeine which is up to 3 times a cup of coffee.

Short term the side effects aren’t known to be dangerous, as you continue to use it more long term it can have more serious effects on the cardiovascular system.

The body has a natural response to anticipating intense physical activities, very similar to nerves where the heart rate increases and blood begins to rush around the body faster. Because this is a natural response already there isn’t anything different and magical that the product does, it only amplifies the response through the use of caffeine.

This becomes more of a risk with as mentioned earlier long term use, incorrect use and use at a young age.

Everyone’s responses are slightly different, especially depending on your usual caffeine intake.

If you are thinking of trying it and you don’t usually have caffeine, start with a coffee before training or an energy drink, that will have the same effect and will be a way to ease into the body’s response.


An overload of caffeine that the body is not used to will not help your training. It will start to overpower your nervous system and you won’t be able to focus. It will also effect your sleep and is likely to make you irritable

Last note when looking into using pre-workout, the recommended dosage isn’t a starting point you can start however small you like and it will most likely be enough of a dose to see a difference especially for those that don’t intake caffeine regularly.


Use sometime or occasionally with caution. Monitor how it effects your sleep.


Dr Kylie



Posture: It’s a big deal? Or is it?


Sit up straight
Stop slouching
Shoulders back

Sounds familiar right?

Posture is important, but it always depends….

It depends on your lifestyle choices and environment


Person One: Gets up, goes to work, sits all day, comes home and chills out


Person Two: Gets up, goes for a walk, has a sit stand desk, goes to the gym does some stretches comes home and chills


The more active you are the less concerned you have to be about you posture


How can I improve my posture?

1. Stay active, Stretch daily

2. Good lifestyle habits

3. Good desk set up

4. Drink lots of water – You will be up and down to the loo every couple of hours moving!

5. Pretend you are a puppet – light and tall

6.Think long and tall – don’t overly push your shoulders back or pull your head back. Just think and visualise space in between your vertebra

7. Breath better – Good health starts with good breathing patterns





Should I get a sit stand desk?

Stand up desks are not magically going to fix bad posture
If you stand all day, that’s not ideal either. It will more than likely tighten up your calfs and lower back
What is best is going between sitting and standing and having regular breaks. It’s the moving between set ups that keeps your spine healthy


Should I buy a posture corrector to pull my shoulders back?


Just like the shakti mat, essential oils or inversion tables I don’t knock anything. If you think it will help you or it works for you then. Rock on with it


How does poor posture happen?


Like most things it is generally a combination of things compounding and causing issues

Something that slowly creeps in

• Accidents, injuries and falls
• Poor sleep support, mattress
• Excessive weight
• Visual or emotional difficulties
• Foot problems or improper shoes
• Weak muscles, muscle imbalance
• Careless sitting, standing, sleeping habits
• Negative self image
• Occupational stress
• Poorly designed work space



What can I do to help my posture?



Generally, improve your lifestyle step by step
Walk more, buy a better pillow, Drink more water, Take stretch breaks at work
Consult your local sports chiro 🙂


What does poor posture feel like?

Joint aches and pains
Tight necks
More frequent headaches or migraines
Lower back pain
Low energy or fatigue
Muscle pain

If your posture isn’t optimal. Some muscles will have to work harder than others to keep you upright and stable. Which leads to chronic dysfunctional adaptations


Poor posture doesn’t exclusively cause neck or lower back pain but it does contribute




We’d love to help! Dr Kylie

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