Apples – Crunch Your Way to Healthy Nutrition

An apple a day keeps the doctor away. How true!

There is no easier way to add a dose of good nutrition to your day than by crunching on a tasty apple. You probably first experienced its delightful flavour as a baby, when apple sauce introduced you to real food. And now, whether it is a Fuji, Gala, Granny Smith, McIntosh or Red Delicious, you think of apples as old friends. Grown throughout the world, apples are high in fibre, vitamins, minerals and antioxidants. They are fat-free, cholesterol-free, and low in sodium. In short, eating apples is a smart part of a healthy lifestyle.

SIX Ways Apples Keep You Healthy

  • Regulates your day

You do not have to worry about having regular bowels anymore. Whether your problem is visiting the bathroom too often or not often enough, apples can help.

A British researcher, Dr. D.P Burkitt, believes that one of the easiest ways to prevent all types of illnesses is to avoid constipation. He calls the diseases caused by chronic constipation ‘pressure diseases’. Appendicitis, diverticular diseases, haemorrhoids, hiatal hernias, and even varicose veins can all be caused by straining to pass small, hard stools.

Just one apple, with its skin, contains 4 to 5 grams of fibre – the most important nutrient in keeping your bowels working like a well-oiled machine. Keeping your bowels regular without relying on harmful laxatives could be as easy as replacing that afternoon snack of potato chips or cookies with a crisp, delicious apple. And think of the calories you will save. The average apple has about 80 calories, a serving of chips has at least 150 calories and a few cookies 200 or more calories.

Apples are also good for diarrhoea, thanks to an ingredient called pectin. This carbohydrate has a congealing effect in your intestines that helps firm things up and return you to normal. Apple sauce is actually the best apple product for diarrhoea, since it is made without the high-fibre skin. But watch out for the extra sugar or sweetener. Some brands of apple sauce dump unhealthy sweeteners into an otherwise healthy food, and too much refined sugar could make your diarrhoea worse.

  • Keeps your body young

By now, you know antioxidants can protect you from many of the diseases that seem to be a part of aging. In fact, so many people are taking supplements for antioxidant protection that it has become a multi-billion-dollar industry. The evidence is mounting that whole foods can do more for you than pills.

When scientists compared a 1,500-milligram vitamin C supplement to one small apple, the results were astounding – the antioxidant values were equal. That means a fresh apple has more than 15 times the antioxidant power of the recommended daily dose of vitamin C. And that is just for starters. The researchers also found an ordinary apple was able to stop the growth of colon and liver cancer cells in test tubes. Unpeeled apples were especially effective. The question you need to ask yourself: Why waste money on flavourless supplements when you can get better antioxidant firepower from a sweet, crunchy fruit?

  • Cut your risk of heart disease

Sometimes, it is hard to remember which food is good for which part of your body. The next time you pick up an apple, examine it carefully. It is shaped a bit like a heart – and that should help you remember apples are good for your heart.

It is the magnesium and potassium in apples that help regulate your blood pressure and keep your heart beating steadily. it is the flavonoid quercetin, a naturally-occurring antioxidant, that protects your artery walls from damage and keeps your blood flowing smoothly.

In fact, adding flavonoid-rich foods like apples to your diet has been scientifically confirmed to lower your risk of heart disease. There is proof of this in a study of Japanese women who ate foods high in quercetin. They were less likely to get coronary heart disease than other women and they had lower levels of total cholesterol and LDL, or bad cholesterol.

4)        Prevents strokes

Apples are a smart choice for helping avoid strokes. Scientists are not sure which ingredient in this multi-beneficial fruit to credit, but the connection is clear – people who regularly eat apples are less likely to have strokes than people who do not.

  • Protects your joints

In parts of the world where fruits and vegetables make up a large part of the diet, very few people get arthritis. Compare this to modernised countries where fruits and vegetables have been replaced with fast, processed food, and you will find up to 70 per cent of the population suffer from some form of arthritis. Just a coincidence? Not according to nutrition experts. They link this trend in part to boron, a trace mineral many plants, including apples, absorb from the soil.

If you eat like most people, you will get about 1 to 2 milligrams (mg) of boron a day, mostly from non-citrus fruits, leafy vegetables, and nuts. Experts believe, however, you need anywhere from 3 to 10 mg a day to reduce your risk of arthritis. To boost your boron intake to this level, you would have to eat more than nine apples a day.

This is probably an unreasonable amount for most people, but do not despair. Pair an apple with other boron-rich foods like a few tablespoons of peanut butter and a large handful of raisins. You will not only have a delicious afternoon snack, but you will make your joint-saving quota of boron at the same time.

  • Helps you breathe deeply

Your lungs are assaulted every day by cigarette smoke, air pollution, pollen, and other air-borne toxins.

On top of that, some people suffer from asthma, emphysema, or other lung conditions. If all you want to do is take a deep breath, then grab an apple. A five-year study of more than 2,500 men from Wales found those who ate five or more apples per week were able to fill their lungs with more air than men who did not eat apples. Experts believe you might be getting some special protection from the antioxidant quercetin. Unfortunately, eating apples cannot reverse a lung condition you already have, but you just might add a new line of defence against further damage.

Apple Pantry Pointers

Buy apples that are unbruised, firm, and have good colour. Take them out of their plastic bag and store them in your refrigerator – loose in the produce bin or in a paper bag is best. And since they will absorb odours, keep them away from strong-smelling foods like garlic and onions.


Your Trusted Chiropractor (Specialist in Zone Chiropractic) & Nutritionist 

Dr. Nicholas Lim, D.C., ANutr, B.Sc. (Hons)

[Dr. of Chiropractic and Nutritionist &

Secretary of Chiropractic Association of Singapore]

WhatsApp :+65 9352 8828

Telephone : +65 6970 8152

Email :



Anti-inflammatory Omega 3 Fish Oils

What Are Omega 3 Fatty Acids?

What’s all the fuss about Omega 3 fish oils? What do they do for your body?

Omega 3 is a type of fat that is essential for human health and immunity. It contains two fatty acids that benefit the human body greatly, which are known as DHA (Docosahexaenoic acid) and EPA (Eicosapentaenoic acid). These fatty acids are an integral part of cell membranes throughout the body. Lack of it can affect the function of cell receptors in these membranes. They provide the starting point for making hormones that regulate blood clotting, contraction and relaxation of the artery walls, and inflammation.

Omega 3 fish oils are found in the bodies of fish. Eating fresh fish is, however, no longer recommended. This is due to the high mercury levels that are prevalent in almost all fresh fish these days, which are detrimental to health. Companies have manufactured fish oil that is mercury free by processing the oils that naturally occur in the fish.

Omega 3 and Disease Prevention

DHA and EPA fatty acids have been linked to helping prevent heart diseases, cancer, and many other diseases. DHA is also required by the human brain. Low levels of DHA in the brain have been linked to depression, schizophrenia, memory loss, and an increased chance of being stricken with Alzheimer’s disease. Therefore, the regular and repeated consumption of Omega 3 fish oils can greatly help affect the quality of your health and life. This is through the reduction of inflammation, which can be the cause of muscle tightness, pain, numbness and fatigue.

The American Heart Association recommends the use of fish oils to help your heart performance as long as you keep your dosage under three grams per day, or roughly between 0.5 to 1.8 grams per day. Clinical trials conducted have shown that Omega 3 fish oils can reduce cardiovascular events, including heart attacks, strokes, and even death.

Research has also shown that fish oils can help decrease the risk of inflammation, arrhythmias, decrease triglyceride levels, decrease the growth rate of atherosclerotic plaque, and even lower blood pressure. The regular and responsible use of Omega 3 fish oils can reduce inflammation and the risk and symptoms of a variety of disorders influenced by inflammation.

Seek Help Timely

If you have persistent inflammation in your body, pain, muscle tightness and numbness, you may wish to take a good quality Omega 3 supplement (180 mg EPA/120 mg DHA) and consult a Chiropractor on rebalancing the nervous system to remove the blockages in the system. The Omega 3 will be a boost for your recovery.


Your Trusted Chiropractor (Specialist in Zone Chiropractic) 

Dr. Nicholas Lim, D.C., ANutr, B.Sc. (Hons)

[Dr. of Chiropractic and Nutritionist &

Secretary of Chiropractic Association of Singapore]

WhatsApp :+65 9352 8828

Telephone : +65 6970 8152

Email :


Colon Detox Can Improve Your Colon Health

Why Colon Health is Key to Good Health

A healthy colon is a vital part of a healthy body. The colon is part of the nervous system through the third component of the nervous system called the Enteric Nervous System. As the spine is linked to the nervous system, we need to take care of our Digestive System, especially the colon. The Digestive System is Zone Four of the Six Zones, a Chiropractic healing technique founded by Dr Thurman Fleet (1895 – 1983).

The colon, along with the small and large intestines, are a major area where the nutrients in food are absorbed.  If the colon is not clean, it cannot fulfil this important task.  Not only that, the impacted faecal material that builds up in the colon and intestines will release toxins into the bloodstream.  You are in effect getting toxins instead of nutrients, not a very good trade-off.

Symptoms that signal you need a colon detoxification include persistent tiredness, pre-menstrual syndrome (PMS), frequent headaches and constipation.

Ways to Clean the Colon

There are a variety of ways of colon cleansing, including colonic irrigation, enemas (injecting gas or liquid to expel contents in rectum), dietary fibre intake, and laxative herbs.  These methods can help, but each has negative points, too.

Another natural option for colon health is to use an oxygen-based colon cleanser.  This method uses magnesium oxide that has been treated with oxygen and ozone.  This substance will react with the hydrochloric acid in the stomach to release oxygen.  The oxygen gets into the bloodstream to nourish all parts of the body, but it does more than that.  It also nourishes the favourable bacteria that live in the digestive tract.

Favourable bacteria compete with the unfavourable ones for living space.  Unfavourable bacteria in the digestive tract will result in vomiting, diarrhoea, and cramps.  An oxygen- based colon detox will encourage growth of good microbes, for better all-around health.  So how exactly does this work?

Oxygen-based Colon Cleansing

An oxygen-based colon health product creates a chemical reaction that releases oxygen and melts the impacted material in the intestines and colon into gas and liquid.  You will need to stay close to a bathroom for a day or so, while you eliminate the toxins and waste material from your colon. You will definitely feel much better thereafter.

Look for an oxygen-based colon detox product that is available in capsule form.  Ensure that it does not include ascorbic acid among the ingredients. This is because ascorbic acid is an antioxidant, which will undo the good that could be done by the oxygen.  A good ingredient to look for is GE-132.  This is Germanium-132, which is good for the health of the immune system.  It also facilitates and adds oxygen.  It is considered to be a nutrient that is helpful for many life-threatening ailments.

Weight Loss and Added Benefit

Cleansing the colon can help with weight loss, too.  Many people who have eaten an average diet for years could have accumulated 5-10 kilogrammes of impacted faecal matter in their colons.  An oxygen-based colon cleanse will help the body eliminate this waste material, resulting in a quick loss to jump-start your weight loss plan.  Follow up the cleansing process with reasonable portions of healthy and fresh natural food.  You will have enough energy after the cleansing to start an exercise programme, too.

Can Chiropractic Help with Digestive Issues?

Besides nutrition and oxygen-based colon cleansing, Zone Chiropractic focusing on the Digestive Zone will also help eliminate digestive issues and projects.


Your Trusted Chiropractor (Specialist in Zone Chiropractic) 

Dr. Nicholas Lim, D.C., ANutr, B.Sc. (Hons)

[Dr. of Chiropractic and Nutritionist &

Secretary of Chiropractic Association of Singapore]

WhatsApp :+65 9352 8828

Telephone : +65 6970 8152

Email :

Why Fibre Is Key

In this article, I will reveal some little-known facts about fibres and the harmful effects (lack of) or beneficial effects (presence of) they have on your body.

What are Fibres and How it Impacts Health?                                                                      

Fibre is the indigestible part of all plant foods. It is found in fruits, vegetables, grains and beans. Your digestive system cannot stomach fibre, so it is excreted undigested. You may think that you do not need fibre since it is excreted undigested anyway. This notion is wrong.

Let’s imagine the following scenario:

You overeat at least once or twice a week, more often at weekends. And your regular menus do not have much fibre. This might be your preferred lifestyle and diet; however, this will create a lot of health problems (effects) for you, including:

– Constipation

– Discomfort in stomach & aches

– Gases in the digestive tract

– Haemorrhoids

– Indigestion

– Getting tired easily

– Lack of concentration on what you are doing

Overall, you become less productive at work and more irritable at home. Besides all these, you gain more and more weight. Hopefully, that is the moment you realise you do have a ‘problem’.


What Cause Digestive Problems?

The culprit is often linked to lower intake of fibre-rich foods and, conversely, higher intake of foods without fibre (like meat). The average amount of fibre intake should be about 25-30 grammes per day. Unfortunately, most people’s regular diets include less than 10-15 grammes daily.

To help your digestive issues, you should start consuming more fibre-rich foods like:

– all bran cereal

– beans

– peas

– spinach

– wholemeal brown bread

– red cabbage

– carrots

– baked potato with skin

– apples, bananas, oranges and all fruits

Types of Fibres                                                                             

There are two types of fibre – soluble and insoluble. If you start eating more food rich in fibre, you will be amazed by its beneficial effects on your body, health and way of life.

Soluble fibre forms glue-like gel in the intestinal tract. The gel softens stools (no more constipation) and improves your digestion (no more indigestion).

Fibre slows down ‘stomach-emptying’ process and you feel fuller longer. This effect helps you crave and eat less, and your body burns additional calories to digest fibre, which will help you lose weight.

Insoluble fibre is an excellent natural laxative because of its ability to hold onto water and to push waste faster along the intestines. The fibre in intestines also decreases the risk of colon cancer.

Like many others, I used to have little fibre-rich food, and suffered frequent stomach issues and indigestion. Then I started to include more fruits and fibre-rich foods in my daily diet. This really worked for me and eradicated my digestive problems. Now, fibre-rich food is the most important nutritious part of my regular diet.

What if Fibre-rich Diet Does Not Help?

You may ask: What if the fibre-rich diet protocol does not work for me and my digestion is still very bad? The drug-free solution is to get a Zone Chiropractic adjustment, specifically with Zone 4 (aka the Digestive Zone). The Zone 4 adjustment will allow proper ‘brain-to-spine’ communication and vice versa. So, all nervous system interferences in the digestive system will be restored and your digestive health will be functioning in a more robust manner. Chiropractic adjustments in conjunction with a high-fibre diet is most ideal in obtaining the most optimal digestive system synergistically.


Your Trusted Chiropractor (Specialist in Zone Chiropractic) 

Dr. Nicholas Lim, D.C., ANutr, B.Sc. (Hons)

[Dr. of Chiropractic and Nutritionist &

Secretary of Chiropractic Association of Singapore]

WhatsApp :+65 9352 8828

Telephone : +65 6970 8152

Email :

Benefits of Chiropractic Care for Scoliosis Patients

What is Scoliosis?

Scoliosis is a chronic medical condition suffered by an estimated 6 million people in the United States. It is a common condition that affects the spine, causing it to curve in an abnormal shape. It can cause poor posture, difficulty in breathing, pain, stiffness, difficulty moving around and even fatigue. While this condition is not curable through conventional medical treatments, chiropractic care has been known to help those suffering from scoliosis. This article explains how chiropractic care helps with scoliosis and reduces the symptoms, and why it should be your first step in getting your health back.

Benefits of Chiropractic Care for Scoliosis

Chiropractic care is a form of healthcare that focuses on the treatment of musculoskeletal disorders and structures using manual manipulation of the spine and other joints, to correct any misaligned vertebrae or joints. The goal of chiropractic care is to reduce pain, improve mobility, and restore balance of the nervous system that affects the mental-emotional and physical body. It is often used as an alternative or complementary therapy for people suffering from chronic pain or injury-related conditions such as scoliosis.

A study published in 2018 found that after a series of regular chiropractic adjustments, patients experienced improved posture, decreased pain levels, increased flexibility of the spine, better joint mobility, reduced curvature of the spine, improved range of motion and more – all without resorting to surgery or medications. Additionally, regular chiropractic care can help prevent further spinal deformities associated with scoliosis by realigning misaligned vertebrae.

Chiropractic care is also beneficial for overall health and wellbeing. Regular adjustment sessions can help reduce stress levels, improve sleep quality and increase energy levels. By improving overall physical health and reducing stress levels, it can also help to alleviate some of the mental strain associated with living with a chronic condition like scoliosis.


No Quick Fixes, But Take Action Now

Taking action is always difficult when it comes to long-term medical conditions like scoliosis because there are no quick fixes or easy answers. It is, however, the first step towards better health—and this includes starting a course of chiropractic care. If you are suffering from this condition or know someone who is, consider consulting a professional chiropractor about how chiropractic care could help manage your symptoms and give you back your life.

Scoliosis can be a debilitating condition, but with proper management through chiropractic care, many people have seen great improvements in their symptoms over time—including reduced pain levels, improved mobility, and overall improved quality of life.


Your Trusted Chiropractor


Dr. Nicholas Lim, D.C., ANutr, B.Sc. (Hons)

[Dr. of Chiropractic & Nutritionist &

Secretary of Chiropractic Association of Singapore]

WhatsApp :+65 9352 8828

Telephone : +65 6970 8152

Email :

Healing Persistent Diarrhoea

Beyond Normal Diarrhoea

Do you often experience ‘loose’, watery and extreme frequent bowel movements, coupled with weight loss, abdominal pain, bloating, nausea and vomiting? This is increasingly a common problem faced by individuals leading stressful lives. Fortunately, diarrhoea symptoms usually last for a couple of days only. Longer than that, you need medical attention.


If the diarrhoea symptoms persist beyond two days, it could demonstrate a bigger health problem, such as irritable bowel syndrome, celiac disease or even inflammatory bowel disease. Signs and symptoms of more serious diarrhoea include fever, blood or mucus in stool, bloating, gassy stomach, abdominal cramps and pains, vomiting, nausea, and inability to control bowel movement. If you become dehydrated, it may lead to heat stroke.


If you are an adult and your diarrhoea continues even after two days with the following symptoms, please see a doctor immediately:

  • severe rectal or abdominal pain
  • black or bloody stools
  • fever above 39 degrees Celsius

Self-Help Drink for Diarrhoea

Diarrhoea can lead to severe dehydration among children. It is important to see a doctor if the diarrhoea shows no improvement within 24 hours.

For self-help, you can consider making your own liquid to replenish lost fluids in your body – Pedialyte.

This is all you need to make your own non-chemical laden Pedialyte:

  • 6 teaspoons sugar
  • 1/2 teaspoon salt
  • 1 litre filtered drinking water

(If you’ve organic sugar and natural sea salt, that’s better)

Mix all the ingredients in a clean jar or bowl. Check and ensure that you are using the correct amounts of each ingredient. Too much sugar can make diarrhoea symptoms worse, and too much salt can also be harmful.

Encourage a dehydrated child to drink as much of this Pedialyte alternative as possible. Children above age 2 need a minimum of 1 cup of this drink after each bout of diarrhoea. Children under age 2 need a minimum of 1/2 cup after each bout of diarrhoea. If you need to, you can spoon feed your child this solution. This drink will replenish your child with the liquid and nutrients that are lost during diarrhoea.

Chiropractic Healing for Persistent Diarrhoea

As a specialist Zone Chiropractor using the Zone Technique founded by Dr Thurman Fleet, Texas, USA, we can help balance the Zones of your body to correct the root causes of the problem. Diarrhoea-related issues are linked to digestive functions of your body. In particular, Zone 4 governs all Digestion-related functions and issues. Diarrhoea occurs because the Zone which governs digestion is not sending the right signals to the digestion system.  Once the digestion zone is balanced, the nerves linked to the digestion system will receive the right signals, thereby correcting the diarrhoea (the effects). This cause-and-effect theory of health problems and diseases is similar to the causal loop in Systems Thinking.

Get your spine check regularly, so that your entire body can function optimally at its best. This is the best wellness and prevention plan that you deserve, to enable your body to function at its peak without any nervous system interferences that cause illnesses, diseases and pain.


Your Trusted Chiropractor


Dr. Nicholas Lim, D.C., ANutr, B.Sc. (Hons)

[Dr. of Chiropractic & Nutritionist &

Treasurer of Chiropractic Association of Singapore]

WhatsApp :+65 9352 8828

Telephone : +65 6970 8152

Email :

Panic Attacks and How to Help

Anxiety or Panic attacks can occur without warning and for no obvious reason. It is common among those with post-traumatic stress disorder (PTSD) and flashbacks. In extreme cases, the symptoms may be accompanied by an acute fear of dying. Although these attacks are distressing and can last from 5 minutes to over an hour, panic attacks are not life-threatening on their own. The individual basically feels out of control of himself/herself. The mind is in false ‘fight or flight’ mode, forcing the body to take over to help the victim face or run from the perceived danger, real or not. The urge is to escape at all costs and the mind is so stuck in fear that the thinking process is on hold.

Types of Traumatic Events

These include:

  • Life-threatening accidents
  • Serious medical events
  • Unexpected death of loved one/seeing dead body
  • Arson or house fire
  • Domestic violence/physical abuse
  • Sexual assault/violence
  • Natural disaster
  • Torture/mass violence

Origins and Symptoms of Panic Attacks

The cortisol and adrenaline hormones are released from the adrenal glands into the blood stream and the process begins which forms the core of a panic attack. The mind cannot distinguish the difference between a real danger from the one that occurs in the mind. If you believe it, then it is real for you at that moment. Persons affected may act and feel as if their lives are in danger. At this point, they are fully engaged and reacting as if they got to run or defend themselves, and as if they must act if they are going to survive.

Watch for these symptoms:

  • If an affected person has never experienced a panic attack before, he/she will be panicking on two different levels. The first level  symptoms includes sweating, stuttering, heavy or rapid breathing, increased heart rate, nausea and dizziness.  At the second level, he/she does not know what is going on and the individual becomes delirious which in some cases it becomes life-threatening at times. If you can pinpoint that someone is going through a panic attack, this alleviates half the problem.
  • Specific symptoms include:
  • Palpitations or chest pain/acceleration of the heart rate (rapid heartbeat)
  • Hyperventilation (over-breathing). This is different from Asthma where one can inhale, but exhaling is restricted
  • Trembling/dizziness/light-headedness/feeling faint (this is usually from hyperventilating)
  • Tingling/numbness in fingers or toes/ringing in the ears or temporary hearing loss
  • Perspiration and nausea/abdominal cramps/hot flashes or chills
  • Dry mouth/difficulty in swallowing
  • Depersonalisation (disconnected feeling)/headache. If this is the first time the individual has experienced this, seek emergency medical attention. When in doubt, it is always best to seek immediate medical attention. This is even more important if the individual has diabetes, asthma, or other medical problems.
  • The signs and symptoms of a panic attack can be similar to those of a heart attack. Do keep this in mind when assessing the situation (
  • During a panic attack, the best thing you can do for an affected individual is to be fully present with the person going through it. Be reassuring. Do not argue or tell them that they are overreacting. This is not the time for that, as it only aggravates the situation. It can be condescending and judgmental and it does not help the individual in need of basic support. Allow them to talk, or not talk at all, let them cry and shake, help them to ‘ground’ and find their peace. Tell them that they are safe and okay. Give them a jacket or blanket, keep them warm and quiet. Providing that simple form of containment helps when they feel scattered and overwhelmed.
  • Once they calm down, give them a hug if they are comfortable with it. Do not touch a person who is having a panic attack without asking and obtaining definitive permission to do so. In some cases, touching the person without asking can increase the panic and make the situation worse.
  • When situation is calmer, that is the time to work with them, to provide a few helpful tools they can use when things are difficult, if you have the training. Never judge or make derogatory statements, which are not helpful or supportive. Encourage the person to breathe. Breathing is especially difficult during a panic attack and someone experiencing it could forget to breathe properly. Tell them to take a deep breath (in) for four seconds, then breath out for four seconds, and repeat three times. Breathing helps, when done correctly.
  • The key is to help affected individuals focus on being present, reassuring them that they are safe and not alone.
  • For individuals with persistent episodes of panic attacks, it may be helpful to seek medical attention at the soonest possible time.

How Chiropractic Can Help

For individuals suffering from panic attacks, chiropractic care can help balance the nervous system which is the master system of the body of an individual and alleviate or eliminate the symptoms of panic attack. Get adjusted regularly because an aligned body is more balanced which might perhaps reduce the occurrence of panic attacks in the long run.


Your Trusted Chiropractor

Dr. Nicholas Lim, D.C., ANutr, B.Sc. (Hons)

[Dr. of Chiropractic & Nutritionist &

Treasurer of Chiropractic Association of Singapore]

WhatsApp :+65 9352 8828

Telephone : +65 6970 8152

Email :

Dehydration Is Not a Simple Matter

Whether you are outside working in the heat, or sitting in a warm dry house, becoming dehydrated in Singapore is not something you are aware of until you get thirsty. At that point, you would have already lost the necessary fluids that your body needs to be in balance.

Those who exercise a lot are generally aware of the need to drink a lot of water. It is, however, important to note that you need to do more than just replacing water. You need to replace potassium and electrolytes. These are crucial minerals for your muscles to perform well, including your heart! Also, keep in mind that you could be ‘more dehydrated’ with certain liquids, such as alcohol and spirits. They may also cause constipation.

Symptoms and Adverse Impact of Dehydration

If you experience nausea, suffer from restless leg syndrome, muscle cramps or spasms, or even irregular heartbeats, these could be symptoms of dehydration. It is also common that you could have experienced a fever or bouts of diarrhoea when dehydration occurs.


In Chiropractic, the muscles around your spine, as well as neck, shoulders and various joints, require hydration to perform optimally. Any dehydration and severe dehydration could cause severe muscle tightness and inflammation. If you come for an adjustment when you are dehydrated, you would usually feel worse before you feel better. This is because the joints are already tight to begin with due to the dehydration. Then, the priority is to ‘be hydrated’ first before the adjustment.


While many of you could have heard of Gatorade as a rehydrating drink, you really do not need all the artificial ingredients and chemicals in your body. There are brands, which are far healthier. You can also buy rehydrating packets available in health food stores to add to bottled water. Otherwise, you can just make your own!

Super-Hydrating Electrolyte Formula

Servings: 4 cups

Cook Time: 5 minutes


1 litre filtered water (see our preferred filter options below)

1/4 teaspoon iodised table salt (sodium chloride)

3/4 teaspoon sodium bicarbonate (baking soda)

1/4 teaspoon potassium chloride (Morton’s Lite salt)

Potassium is a mineral that is found in many foods and is needed for several functions of your body, especially the functioning of your heart.

(CAUTION: You should not use potassium chloride if you have high levels of potassium in your blood (hyperkalaemia), or if you also take a ‘potassium-sparing’ diuretic.)


  1. Combine all ingredients and stir until dissolved.
  2. Drink 1 litre daily maximum, unless otherwise directed.
  3. If you desire flavour, squeeze in lemon, lime or orange. You can puree a few berries or mint leaves (with seltzer for part of the 1 litre amount, as desired.) If you prefer some sweetness, a small amount of honey, maple syrup or stevia are options. If you are diabetic, then use natural sweet herbs like stevia.


A Simple Step to Hydrated Health

Water is essential for life. Our bodies are 70% water in composition. If we are dehydrated, it may cause serious issues like heat stroke in hot Singapore. If you suffer a lot of aches and pains, you might want to increase your fluid intake by two cups (usual seven cups) a day. Who knows, your aches and pains can improve before you see the chiropractor for adjustment which would increase the efficacy of your visits to the office.


Your Trusted Chiropractor


Dr. Nicholas Lim, D.C., ANutr, B.Sc. (Hons)

[Dr. of Chiropractic & Nutritionist &

Secretary of Chiropractic Association of Singapore]

WhatsApp :+65 9352 8828

Telephone : +65 6970 8152

Email :

Zone Technique for Targeted Chiropractic Healing

Special Topic by Dr Nicholas Lim, D.C., a practising Advanced Certified Zone Chiropractor in Singapore, certified by the Grand Disciple of Dr. Thurman Fleet, Dr. Peter Goldman, USA (Founder of Zone School of Healing, LLC)

There are numerous techniques adopted by chiropractors all over the world. I have learnt many chiropractic techniques at College and professional seminars in the USA, Spain and Singapore. I find the Zone Technique to be an effective toolkit for chiropractic assessment and healing. This technique helps me to ascertain which zone(s) is/are imbalanced and corrects it with gentle and specific adjustments in the clinic using a range of methodology and techniques to suit individual issues and needs. 

What is the Zone Technique?

The Zone Technique is a chiropractic healing method which uses biomechanical and neural impulses to restore health. It does this by improving the brain’s communication with Six Zones of the body, to the spine and vice versa. It is a spinal cord stimulation technique to heal the brain of faulty signals that cause imbalances to your body and health.

In traditional Chiropractic Technique using the ‘Safety Pin Cycle’, it assumes that the brain is sending out the right and proper signals to the body to help misalignments in the body. This is what chiropractors refer to as ‘subluxation’. What happens if the brain is not balanced, and is sending out the wrong signals in the very first place? Even if you are correcting the misalignment, that is not ideal, as we are not correcting the incorrect signals in the first place. The Zone Technique, however, can quickly determine which brain centre(s) is/are not functioning properly and balances them with gentle spinal cord stimulation adjustments based on healing principles.

When a zone is not in balance, it means that the brain is not talking to the body optimally and effectively. About 99% of the reasons why the zones are imbalanced is due to stress since birth, which can be due to one or more of these causes: chemical, emotional, injury, mental, physical, shock and trauma. When these incidents happen, the brain starts to distort or block signals to the body, which can take the form of pain, numbness, tingling sensation, chronic fatigue, digestive issues, amongst a whole range of symptoms.

The Six Body Zones and Corresponding Imbalances  

The Zone Technique was originally created by Dr. Therman Fleet in 1931, who discovered the links between the six zones and symptoms of imbalances from the Gray’s Anatomy Textbook. These six centres of the brain connect to corresponding zones in the body and parts of the brain:


  1. The Glandular System (Located in the Cerebellum)
  2. The Eliminative System (Located in the Cerebrum)
  3. The Nervous System (Located in the Cerebrum)
  4. The Digestive System (Located in the Fourth Ventricle)
  5. The Muscular System (Located in Cerebellum)
  6. The Circulatory System (Located in Bilateral Caudate Nuclei)

The foundation of The Zone Technique is the theory that any disturbances in the body are within one or more of these zones and can be attributed to the brain’s inability to communicate effectively with that zone(s). I adopt this technique to identify which zone(s) need(s) healing most in order to create a customised healing plan for each individual patient.

Zone 1 – Glandular System

The glandular centre in the brain controls all the glands in the body. Any trauma, disease or strain in the glands will cause a reaction along the nerves to the brain. If the strain is large enough, it can cause a blockage in regular nerve energy and result in overactive or under-active glands. Balancing the glandular system can improve energy levels, depression, focus, reproductive functions, and the immune system.

Zone 2 – Elimination System

The elimination zone is composed of organs that remove waste from the body. If the elimination zone is balanced, excretion is restored to normal levels. Conditions that can be treated by healing the elimination systems include allergies, asthma, constipation, bladder issues, skin conditions and sinus problems.

Zone 3 – Nervous System

The nervous system is controlled by the hemispheres of the cerebrum, where our thoughts and emotions originate. The system comprise the nerve cells and fibres, which connect the entire body. If the zone is out of balance, there

would be issues with many functions of the body, including sight, hearing, the reproductive system, digestion, mood and sleep. Head trauma like concussions can also damage the nervous system. By balancing the zone, these functions may be restored so that you may have a healthy immune system and associated organs.

Zone 4 – Digestive System

The digestive system makes up the fourth zone and is closely linked to diet. In many cases, an unhealthy diet of preservatives, chemicals and deep fried food can wreak havoc to the digestive system. By balancing the zone through a proper diet, normal appetite can be restored, nutrients absorbed correctly, and food sensitivities decreased.

Zone 5 – Muscular System

The muscular system controls all the muscles, which directly influence spinal alignment and nerve connection. If there is damage to the zone, balance and posture can be affected, with increased muscle sensitivity or pain. Balancing this zone can restore balance, improve posture and eliminate chronic pain.

Zone 6 – Circulatory System

Zone 6 is the circulatory system, which moves blood through the heart, arteries, veins and capillaries of the body. If the zone is malfunctioning, it can result in high or low blood pressure, varicose veins, and heart and thyroid problems. Identifying and balancing the zone can reduce or eliminate these conditions.

Zone Technique Gets to the Root of Health Imbalances  

Zone healing is all about treating the true cause(s) of your imbalances. Every cell and organ in the body falls under one or more zones. When the six zones are balanced, your body is balanced and healthy. Stress can overload your body, causing the zones and associated nerve levels imbalance.

The Patient’s job is to minimise emotions and stress, while the Chiropractor’s (my job) is to balance your zones because health is a collaborative team effort. We offer a no-nonsense approach to health improvement. We assess, analyse and provide our best recommendations, and patients decide what is best for them. We work together to help patients realise their health goals. The best results come from combining Zone Healing with good nutrition, use of orthotics, use of customised pillows and mattresses, where applicable, for full health benefits. After all, isn’t good health the only thing that matters in being alive?

Take the first step to identify and reduce your health discomforts and schedule a consultation with Dr. Nicholas, Dr. Chiro Clinic Singapore, if you are interested in Zone healing. Our team is happy to answer any questions you may have and look forward to working with you to heal your body to the highest level.

Your Trusted Chiropractor


Dr. Nicholas Lim, D.C., ANutr, B.Sc. (Hons)

[Dr. of Chiropractic & Nutritionist &

Treasurer of Chiropractic Association of Singapore]

WhatsApp :+65 9352 8828

Telephone : +65 6970 8152

Email :

The SPINE is a Root Cause of Life’s Dysfunction

Where Does Dysfunction in Life Begin?

Body dysfunctions usually start from the brain. Your emotions and thoughts are inputs that are transported to the spinal cord via the nervous system. When both the brain and spinal cord are functioning at 100% with the rest of your body, you have optimal health: otherwise, you have dysfunctions, which lead to dis-ease.

Our brain affects our spine and body movement, referred to as proprioception or kinaesthesia (sense of self movement), which are affected by mechanosensory neurons located within our muscles.  Thoughts, Trauma and Toxins (3Ts) send nerve impulses to the entire body via the brain. If any of the 3Ts send strong signals or shockwaves to a person’s brain, he/she would go to a coma state and cannot function 100% with the rest of the body, that is, the connectivity between brain and body is disrupted.


What Happens to the Brain if Signals from the Nervous System are Not Functioning as They Should?

It will lead to the loss of brain and body functions and eventually death. This is because the brain is the adaptive processor, where input to it will help it grow, develop and regulate our body functions. Spine movement is 80-85% of our body functions. If your spine is wrecked, your body is 80-85% messed up, and you are not functioning at your full potential physically, mentally, and emotionally. This means that your mind and body are only functioning at 20% or less of its full potential.

Let’s use the analogy of the vineyard. What will happen to the grapes when they are plucked off or disconnected from the vine? The fruits will eventually rot or die. Therefore, based on this analogy, our body is like the many fruits (organs) connected to the vine (the brain and the spinal cord). If the connection between them is disrupted, the individuals’ life purpose is not fulfilled.


How Can I Help Myself to Live a Fulfilling and Joyful Life?


To fully live life to your fullest potential, you need to ensure and be aware that your spine health can be taken care off by removing the Negative 3Ts – Thoughts, Trauma and Toxins from your life based on the philosophy, science and art of Chiropractic.

Here are some food for thought:

  1. If you are feeling that you are not living your life to the fullest, or not sleeping well, ask yourself: what am I thinking and how am I doing in terms of my thoughts? How do I digest life and perceive others and myself? Do I have any traumas (birth trauma or any forms of trauma or shock in my life), including accidents and falls? Am I feeding toxins to my body? Or am I eating right for my body and putting the right nutrients to my body so that the body can function it is supposed to function – from the brain to the spinal cord, and to all the organs in the body?
  2. Just being aware of the 3Ts can say a whole lot about our life. It may be the answers to why we have some forms of addictions, healing crisis, not feeling happy with oneself and others, the feeling of loneliness, loss and despair, and the feeling of lack of joy and love? The real cause is because our body is not functioning at the 100% capacity as it should due to the disruption of the source of our body’s innate intelligence.
  3. If you are NOT feeling joyful and well most of the time, please help yourself and stop the misery and suffering. We only have a short span on earth. Our Life is supposed to be fun, enjoyable and meaningful our entire life. We just need to acknowledge the connection between our mind and body and take steps to make corrections to our life.
  4. Chiropractic Adjustments help us to be better aligned so we can function more in balance physically, mentally and emotionally, which is unique in each of us.
  5. A Journey of a Thousand Miles Begins with One Step. You can take small steps and make small corrections to maintain your spine health. Healing starts from ourselves; no one else can do it for us.
  6. It’s never too late to start a new lease of life. Make the right choices in life and you will feel the difference, which is better than yesterday and more than ever before.


Your Trusted Chiropractor

Dr. Nicholas Lim, D.C., ANutr, B.Sc. (Hons)

[Dr. of Chiropractic & Nutritionist &

Secretary of Chiropractic Association of Singapore]

WhatsApp :+65 9352 8828

Telephone : +65 6970 8152

Email :