After over 14 years serving the Albury-Wodonga region, Border Osteopathic Clinic will be closing on January 30th 2015. I have been juggling dual roles in osteopathic practice and in education for the past 10 years and the time has come for me to choose between them. It has been a difficult decision but I have decided to accept a full time position in education and will no longer be practising as an Osteopath.
Laura Errey and Cathy Doherty will continue to practise in the area and have agreed to take over the care of Border Osteopathic Clinic patients who wish to continue with them. Laura will be practising from Albury Sports Science Clinic at our current North St location (410 North St) on Mondays, Thursdays and Fridays. On Tuesdays and Wednesdays Laura will operate from Wodonga Osteopathic Clinic at 218 Lawrence Street. The contact numbers for the clinics are Albury Sports Science Clinic 02 6041 1191 and Wodonga Osteopathic Clinic 02 6024 6611. Cathy Doherty is practising from Albury Sports and Spinal Clinic at Level 1/429 Swift St Albury and can be contacted by calling 02 6021 1975.
If you would like a copy of your records either sent to yourself or to a practitioner of your choice, it is a legal requirement that the request is made in writing. To download a copy of the form click here. There will be no charge for requests made to transfer to records if they are made before January 30th. After this date, records will be stored securely in electronic format. All requests will be subject to a $30 fee to cover the expense of accessing, preparing and mailing the file via registered post.
If you have a referral from your GP for treatment under Veterans Affairs or Medicare items you will need to have your referral changed. Please contact your GP Clinic and ask for a referral to be issued to your preferred practitioner.
If you have a gift voucher it will still be honored by Laura Errey. Please call one of the numbers above to make an appointment.
Thank you for choosing Border Osteopathic Clinic. It has been a pleasure and an honor to be involved in your health care and I wish you continued health and wellness.
Many high school students are currently preparing for their final exams.
VCE and HSC exams are a very stressful time however it is still very important to think about looking after your body. Sitting at a computer or desk for a long period of time can lead to back and neck pain, eye strain, headaches and general muscle tension. To ensure your study environment is effective here a few tips to ensure you make the most out of your studying:
- Study at a desk and chair that is comfortable and supports your lower back. Studying in bed or at the kitchen table can lead to neck and back strain from sitting in awkward positions.
- Your head should be in an upright position when viewing documents on the computer, avoid slouching. This is very important when using a laptop, if you’re finding that you are slouching over your laptop, a laptop stand can be of benefit.
- Your source documents should be on a stand placed between the monitor and keyboard to prevent you from slouching.
- Use a chair that is comfortable and supportive of your back.
- When sitting in a chair ensure that both your feet are positioned flat on the floor and your hips are as far back in the chair as possible, your back should be touching the chair back. This will reduce the strain on your lower back and shoulders.
Take regular breaks:
- Stretching and walking around the room is important to prevent muscle and joint soreness and fatigue.
- Maintaining regular exercise and getting enough sleep can help reduce stress and help you study more effectively.
- Eating well and drinking water is also important in ensuring you are studying successfully.
Your osteopath can advise you on effective stretches and relaxation techniques, as well as provide further advice on study
ergonomics to help with studying for your exams.
Calcium intake is an important part of osteoporosis prevention, however a recent study conducted in Sweden and published in the British Medical Journal (1), indicates that a high daily intake of calcium is not necessarily better for your bone health.
The results suggested that a moderate daily calcium intake is optimal for bone health. The study looked at the relationship between calcium intake and overall bone health and risk of fractures. The results of this study demonstrated that only women who had the lowest intake of calcium below 750mg a day were at an increased risk of fracture. It was also demonstrated that women with the highest daily intake of calcium above 1100mg a day had an increased risk of hip fractures. The results demonstrated the importance of a moderate calcium intake for bone health and that a high daily intake may in fact be detrimental to bone health and fracture prevention.
For optimal bone health, a recommended daily allowance of calcium between 1000-1200mg is advised. Most women will get approximately 700mg from diet alone, so supplementation should be between 500-600mg a day. The Institute of Medicine (IOM) has set a recommended dietary allowance for calcium which includes a combination of diet and supplements; set at 1000mg a day for adult women until age 50 years and 1200mg a day for women over 50 years2.
It is important to gain much of your calcium intake from your diet. This is achievable by including dairy products (the best source of calcium), canned fish with bones for example sardines and salmon, leafy greens and fortified foods such as fortified cereals and juices in your diet.
It should also be noted that Vitamin D is essential for the development and maintenance of bone. It assists calcium absorption from food in the intestine. For most people the main source of Vitamin D is from sunlight exposure.
If you think you may need a calcium supplement please talk to your healthcare practitioner who will be able to provide personalised advice after considering your lifestyle, diet and medical history.
1 Warensjo E, Byberg L, Melhus H, et al. Dietary calcium intake and risk of fracture and osteoporosis: prospective longitudinal cohort study. BMJ. 2011;342:d1473
2 Institute of Medicine. Dietary reference intakes for calcium and vitamin D. Report brief, November 2010.