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Do you find yourself rushing around during this busy time, with too much to do? Have you noticed, or tried to ignore little warning signs from your body that you’re pushing yourself too hard with too little rest? 

Or perhaps you are one of the many people who has already been knocked sideways by one of the many bugs going around and you’re hoping you can get back to normal without getting ill again?  You are not alone!

Winter can be a wonderful time to slow down and reflect on the year.  But often we are so busy with a long to-do list and lots of places to be that by the time that we get to those special events and gatherings, we are exhausted.  It can be tempting to comfort eat, drink a lot of alcohol and scrimp on the sleep. 

But although as a species we don’t hibernate, like most other animals in this climate we are built to slow down at this time of year to conserve energy.  And when we ignore what our body is telling us it needs, our immunity does tend to struggle to keep the bugs at bay.

Here are some tips to incorporate during this season to help support your immune system:

  • Elderberry – full of antioxidants, this fruit may help to immobilise some viruses, reducing the way that they spread and multiply.  Best taken as a syrup or a lozenge, berries should not be eaten raw.  There are many natural products on the market.
  • Vitamin D – most people benefit during the winter months from supplementation of at least 800IU (equivalent to 10 micrograms) of Vitamin D because there isn’t adequate light for us to produce enough at this time.  You can ask your GP for a test if you suspect that you are deficient, and some individuals have an increased requirement and may need a higher dose.
  • Vitamin C Rich Foods – include plenty of the following: Guavas, kiwi fruit, red peppers, strawberries, blackberries, oranges, papaya, broccoli, tomatoes and kale.
  • Water – keep hydrated by drinking plenty of water or teas.  Aim for at least two litres per day. Green tea, rosehip and lemon and ginger teas are all great choices.  Look out for teas which are formulated to support immunity too.
  • Sleep – it may not seem like you have enough time for it but it is one of your best defences against illness!  Aim to spend at least an hour away from screens before bed, do something restful such as reading or having a warm bath to improve sleep quality.
  • Zinc Rich Foods – zinc is another nutrient that is used more quickly when your immune system is at work.  The best sources are animal foods such as oysters, shellfish, beef, pork and chicken.  But good vegetarian sources include tofu (firm), pumpkin seeds, lentils, yogurt, oats and shiitake mushrooms.
  • Reduce sugar and alcohol – this may be a hard sell at this time of year.  But if you can minimise sugar and alcohol intake on the nights when you are home, this can help because these substances can put added stress on your immune system.
  • Mindfulness – this may seem like a strange one but our busy overworked minds can also play a part in our body’s reduced resistance to illness.  Taking a few minutes out to try a mindfulness exercise or listen to a short meditation track can help to instil a calmer state of mind.

If you would like to find out more about how nutritional therapy can support your health, visit or contact me at or on 07873 121616.

Victoria Bell, Nutritional Therapist




What could that be the sound of?

Autumn leaves crunching under your feet?

Your neighbour’s daughter practising her Witch’s laugh for halloween?

Or the start of those fireworks for bonfire night or Diwali…

…no, it’s none of the above. 

It’s coming from inside you…yes it’s your bones clicking!

Well why does this occur? 

It’s a common question our osteopaths get.

There are a few reasons as to why this occurs. It may be due to having air trapped in between the joints which is released when you move. For others it could be age related, as there may be underlying arthritis in the joint.  If you are noticing occasional clicking in the spine when you move which is causing no pain then this means the air is just releasing from the joints. If you are noticing clicking everyday we can help you to strengthen the joint and look at ways to resolve the problem long term.

What about your back cracking? We can tell you why…

When you are cracking your back, you are rotating your spine in a way which is not focusing the click on the restricted joints.  Instead the loosest joints which are clicking are already unstable causing the ligaments which are meant to support the area to stretch. This leads to muscles in the spine tightening up with the process being repeated.

Our osteopaths can help decrease the tension in the muscles and allow the areas which are restricted to become mobile enabling more stability in the spine and preventing further strain from occurring.

Leave that CRICK, CRACK, CACKLE to the outside and not the inside. Give us a chance to try to fix you.

This is why we aim to be the best Osteopathic Clinic in Croxley, Rickmansworth and Watford and the whole of Hertfordshire.  To book an appointment contact us on 01923710424

by Anita Singadia, Osteopath & Sports Massage Therapist


The ‘Law of Attraction’ is the belief that by focusing on positive or negative thoughts a person brings about positive or negative experiences into their lives.  The ‘Law of Attraction’ is one of life’s biggest mysteries. Very few people are fully aware of how much of an impact the ‘Law of Attraction’ has on their day to day life. 

Anything you want or desire always starts off with a single thought and all thoughts turn into things eventually. 

You are in control of your life through your thoughts, actions, words and feelings.  Life doesn’t happen to you because you create whatever happens. 

What you think about, you bring about.  Every thought, feeling or every single word uttered has a frequency that vibrates out into the universe. So be careful what you think, say or feel. It is like a pebble tossed into water, which creates a ripple effect.  What you give out you get back, whether it’s positive or negative.

It’s simple! And here’s how to do it:

  1. Think it;
  2. Imagine and visualise it;
  3. Go through the feelings of having it;
  4. Imagine and visualise that you have already received it;
  5. You must be grateful for what you already have because in order to receive it you must be grateful for what you already have no matter how small.  Give gratitude and thanks every day for even the smallest of things;
  6. Use positive affirmations to insert positive messages to your brain;
  7. List all the things you love and enjoy doing.  This will fill you with happy frequency.  

The world is your oyster. In short…







What can it do for me…

…it can help you attract whatever you want in life, whether you want to attract a new partner, attract more money, a fabulous career, good health, good friends, family, losing weight, lovely work colleagues.   Just about anything that you desire in your life.

For ‘Law of Attraction’ coaching contact Reena on 07958 931082 or email her at

by Reena Cotsford-Doldon, Energy Healing Therapist


With the end of summer holidays and the start of a new school year, September is a busy time of year for the children. It is time to get back into a routine.

Below are a few tips on how to make that transition as easy as possible. One simple solution is choosing the correct backpack:

  1. Choose a lightweight material with the shoulder straps having enough padding;
  2. Ensure the backpack has multiple sections to allow the weight to be evenly distributed;
  3. Try to have a waist strap as this can take some of the weight of the back and shoulders;
  4. Avoid carrying the backpack on one shoulder and encourage children to wear the backpack on both shoulders to avoid straining the back and affecting the spinal curves in the back and irritation of the joints;
  5. Try to put heavy items at the bottom of the bag as that is closest to the spine;
  6. The weight of a backpack should be 15% of your child’s body weight- if a child is leaning forward when walking with a backpack it is too heavy;
  7. Try to clear out any papers that are not needed to avoid excess weight being added;
  8. Make use of the lockers by carrying books that are only necessary.

Just some of the simple changes above can stop your child from developing back, neck or shoulder pain.  If you or your children are suffering from any physical ailment and don’t know what to do, get in touch to see if we can help.  Do not let pain stop you or your family from living your best life ever.  

We care about our patients; this is why we aim to be the best Osteopaths in Hertfordshire, West London and its surrounding areas including Ruislip, Northwood, Harefield, Harrow, Uxbridge and Gerrards Cross.  

By Anita Singadia, Osteopath and Sports Massage Therapist


How is it possible that before 2019, I was a very healthy, happy 28 year old woman and less than 6 months later, I am a 28 year old heart transplant recipient?

There have been some huge highs and actually very few lows since being discharged from hospital almost three months ago. Looking back over what I have done and achieved recently is really quite overwhelming. In terms of health, I am walking further every week, started cardiac rehab, had three biopsies with no sign of any rejection from my new heart and not forgotten to take my anti rejection medication at any stage along the way. (Go me!) In other, more fun, matters I have attended a wedding reception, spent a lot of time with friends and family, gone out exploring the local countryside, brought a new puppy, started driving again, been out for dinner, taken a bath, had my nails done…and the list goes on!

I was discharged exactly two weeks after my Heart Transplant. I cried the whole way home. Don’t get me wrong, I was so ready to go home, but leaving the place I’d called home for almost 5 months was hard. The patients, nurses, consultants, cleaners and everyone who I saw on a daily basis became family and once you have been discharged, you are no longer part of that group anymore. You are ‘better’ and you go back to a home where no one will ever really understand what you have just been through like the ‘family’ you have made in hospital. Luckily, I have met friends for life and I will be in touch with the lot of them on a regular basis. Ups and downs, we are now in this together!

This week is ‘Organ Donation Week’ and I am trying to share as many stories as I can through social media in order to spread awareness; this journey has inspired me even more to help other people. I started speaking to women who had been going through similar things to me via Instagram from when I fist got diagnosed with Dilated Cardiomyopathy. We now have a messaging group with ten women aged between 19 and 33. Nine of us have had a heart transplant within the last two years and one girl has an LVAD and is waiting for a new heart in Lithuania. We guide each other through this process and it is such a fantastic resource. I am hoping I will be able to help many others that find themselves in situations similar to mine a long the way. I have come to the decision that I no longer want to work in an office environment, which means I need to work out the next step that works for me. It is very exciting as I can do anything that I want to; I have been given a second chance at life and I will make it count.

I should talk about the restrictions that come along with a heart transplant.

Food: I basically have to eat like a pregnant woman. That means no cured meat, no smoked salmon, no shell fish, no blue cheese (this is the hardest for me), no runny egg, no rare meat. But I get to live so I’m ok with this.

Medication: I am on a GIGANTIC amount of drugs at this stage but it will start to be reduced as time goes on. I will take anti-rejection medication for the rest of my life because my body will always see my new heart as a foreign object. But I get to live so I’m ok with this.

Side Effects: shakey hands, skin tags, dodgy tummy, moon face (steroids), immune suppressed. So far, I feel like my side effects have been really minimal and I can live with these quite happily. I get to live so I’m ok with this.

Illness: Transplant is not a cure unfortunately. If I do not die from other causes, all transplanted organs eventually end in chronic rejection. Aside from this, certain medication that I take cause kidney failure. I am also one hundred fold more likely to get cancer then someone who has not had a transplant. A simple cold or cough can turn into something far more serious for me. This may sound morbid but it isn’t to me – it is just life now. I have to be careful with what I eat, what I do and who I spend time with. But I get to live so I am more than ok with this.

I definitely haven’t processed everything yet. It has all happened so quickly that it almost feels like a dream. I sometimes think I went to sleep on the 31st December 2018 and never woke up. But it probably did happen and this is probably real so I need to make the rest of this life count. I am so grateful for the selflessness of my organ donor and their family. They have given me the best gift I will ever receive and I will do all that I can to honour their life. I urge anyone that can, to sign up to be an organ donor. You can save up to nine peoples’ lives with this selfless decision. What will you do with those organs once you have finished your time on this earth? Why not help someone in the biggest way that you can? Once you have signed up (which takes two minutes by the way), you need to have the conversation with your loved ones. Please let them know that you have made the decision to be a donor.

Goals for the next three months: carry on smiling, spend more time with my loved ones, spread more awareness about organ donation, increase my fitness, start thinking about work and enjoy every moment possible. We only get a short time on this beautiful planet; make the most of it, do what makes your heart sing, be kind, be thoughtful, dance, laugh, BE HAPPY.

To find out more about organ donation, go to and to find our how organ donation can help.

By Hannah Sharma, Heart Transplant Survivor


The summer holidays are in full swing and many of us are jetting off around the World to spend time with family and friends.  But before you can hit that beach, swimming pool, or historical city you cannot wait to see, there is that dreaded journey to get there.

Here are a few tips to ensure your holiday goes ahead smoothly and without a hitch:

  • when travelling on an aeroplane:
    • it is better to avoid alcohol on the flight as it can dehydrate you and can make muscle pain worse. Instead drink plenty of water to keep you hydrated;
    • to avoid stiffness and improve circulation try to get moving every 30 minutes to an hour;
    • and particularly on those long haul flights book an aisle seat so you move around with ease.
  • When lifting luggage try to bend your knees to prevent the back from arching and to avoid twisting the spine;
  • Whether you are travelling by car, bus, train or aeroplane and suffer with back pain take a pillow or roll up a blanket and place it on your back to provide that extra support.

There are so many things you can do to make the travel part of the fun.  If you are still in pain or discomfort, come and see us to see if we can help. 

We aim to be the best Osteopaths in Hertfordshire but we see patients from surrounding areas beyond Watford including Harrow, Ruislip, Harefield, Northwood, Chorleywood, Uxbridge, Gerrards Cross and further afield.  To find out what we can do to help, call us on 01923 710424 or email us at

Anita Singadia, Osteopath and Sports Massage Therapist


When most people hear the word ‘hypnosis’ or ‘hypnotherapy’ they conjure up visions of pendulums, mesmerism, being made to do crazy things on stage or even black magic. In fact, the practice of medical hypnosis precedes Sigmund Freud and was developed by a Scottish physician called James Braid. Here are a few evidence- based facts about hypnosis that might put your mind at ease:

  • Hypnotic suggestibility does not denote gullibility or weakness. In fact, highly intelligent people are more open to suggestions because they have vivid imaginations.
  • Most patients describe the supposed hypnotic trance as being in a similar state when absorbed in a good book or a play.
  • The client is always in control and can accept or reject suggestions at will.
  • You never get stuck in hypnosis. However, it is advisable that you don’t drive for about ten minutes after a hypnosis session as you are in a deep state of relaxation (which is always a good state to be!)
  • Hypnosis is not a sleep like state although some patients might go to sleep just because they become so (you guessed it) deeply relaxed! However, their subconscious mind is still listening to the therapist’s suggestions.
  • The therapist only gives those suggestions that have been previously discussed with the client.

…so why not give it a try.  It could help you with stress, fears, anxieties, insomnia, weight loss, quitting smoking or relationship or pre and post natal issues. 

If you want to find out more or ask any further questions about hypnotherapy, please contact Saira on at or call her on 0798 551 6228.

By Saira Hasan, Cognitive Behavioural Hypnotherapist


The sun came out for Croxley Revels and so did the crowds – what a great turn out it was for the day! The aroma of delicious food drifted over tantalisingly to the Backs To Basics stand, situated near the entrance and a steady flow of revellers came and went all day.

If you attended the event it was hard to miss our NLP practitioner Rakhee who wandered around with a foot in her hands to get the conversation going about foot health and diabetes awareness!  Our osteopath Anita was available all day to discuss all things related to osteopathy, and Tom our psychotherapist greeted many of you interested in mental health. Our newest team member Saira was very popular with many people intrigued by hypnotherapy and I was happy to answer questions about nutritional therapy.

A stroll amongst the other stalls gave us each a chance to meet many other local businesses, charities and organisations. Although we could only hear rather than see the entertainment coming from the other end of the festival, we each got a sneaky peek of some of the amazing performances by dozens of talented performers of all ages. The team really enjoyed saying hello to many happy clients as well as meeting lots of new faces. We hope to greet many of you at the clinic soon!

If you would like to try out any of our services, then visit the Backs to Basics website for further details, email us at or call us on 01923 710424. 

by Victoria Bell, Nutritional Therapist,


It is wedding season and you wouldn’t be surprised if I told you that I went to a wedding reception at the weekend.  However what may surprise you is that I sat on a table of people of all different ages who spent the entirety of the evening on their phones – taking pictures, selfies, instagramming, facebooking, adding to their stories. None of them conversed with each other properly and they really didn’t look like they were having a good time until they took those obligatory photographs for social media and then there were smiles and laughs. Once the pics were taken, it was frowns all over again.

It got me thinking – do we spend more time on our phones rather than talking to people? More time texting than asking someone how they are or how they feel? No wonder we live in a society where so many people need mental health help because what we portray is generally not happening. Phones are important for work, staying in contact with friends and family but they shouldn’t really replace conversation, should they?

If you are struggling with something and feel that no one is talking to you, please don’t suffer in silence – it is so vital to talk talk talk. There are many organisations who can help you – the Samaritans, your local GP or the charity, ‘Mind’, the Hertfordshire Network.

At Backs to Basics we also care about your well being and have qualified and specialist practitioners, including a Psychotherapist, NLP Practitioner and Cognitive Behavioural Hypnotherapist, who can talk you through whatever problem you may be facing. 

Contact us today at 01923710424 to find out more about what we can do for you or email us at

by Sunyana Shin, Practice Manager


With the Wimbledon Championships fast approaching many of us will have been inspired to play some tennis. The most common injury which can occur with playing tennis is Lateral epicondylitis commonly referred to as ‘tennis elbow’.

Tennis elbow is pain found on the outside of the elbow although some stiffness can occur along the top of the forearm too. It results from overuse injuries that damage the common extensor tendon and extensor carpi radialis brevis; inflammation leads to microtears of the tendon. The pain is usually one-sided with the pain coming on gradually.

You may notice having difficulty picking up items or gripping the steering wheel or a constant ache which disturbs sleep. Tennis elbow can be caused by poor posture due to the biomechanics of the neck, shoulder and arm.

‘Tennis elbow’ is a very common injury but which demographic does it largely affect?  

  • Usually 20-40 year olds;
  • Equally common in both males and females;
  • Risk factors: repetitive overuse, wrist extension;
  • Common in tennis players (increased risk 2-3 times with more than 2 hrs of play per week), typing, carpenters, plumbers, electricians.


Improve back hand technique by talking to a professional about correct technique and racket.  Why not visit one of our local tennis clubs such as Croxley Tennis Club, Cassiobury or Sarratt Tennis Club, Rickmansworth Lawn Tennis Club or West Herts Sports and Social Club to see what support they can provide. There are so many to choose from. 

This is why we aim to be the best Osteopathic Clinic in Hertfordshire. 

To find out if we can help give us a call and make an appointment at Backs to Basics Osteopathy on 01923710424 or email us at

by Anita Singadia, Osteopath & Sports Massage Therapist

Copyright by Backstobasic 2016. All rights reserved.