Greenhead Clinic Kamala

28/01/2026

Facial reflexoligy massage.

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12/01/2026

⏰🚽When is the "worst" time to defecate, and what are the effects on the body?

⛔ Worst: Irregular timing / Frequently holding back stool
Negative effects:
Intestinal water reabsorption → Hard stool, difficult to pass
Chronic constipation, hemorrhoids
Waste buildup → Bloating, body odor, bad breath
Increased risk of long-term colitis
⛔ Second worst: Very late at night (after 10-11 PM)
Negative effects:
Disrupts the body's recovery time (intestinal rest period)
Shallow sleep, hormonal imbalance
Weakened immunity
⛔ Another worst: Stool immediately after a meal (especially a large meal)
Negative effects:
Digestive system not yet complete → Abdominal cramps, bloating
Reduced nutrient absorption
Note: Some people have a slight post-breakfast reflex, which is acceptable as long as there is no cramping or diarrhea.
✅ Best time: Morning 5:00-7:00 AM
Advantages:
Coordinates the gut's circadian rhythm
Removes overnight waste → Lighter body, clearer mind
Reduces constipation, improved skin
Balances hormones and the digestive system
🟢 How to train yourself to have a bowel movement at a regular time in the morning
Drink a glass of warm water immediately after waking up.
Sit on the toilet at the same time every day (no straining).
Increase fiber intake (vegetables, fruits, whole grains).
Move gently for 5-10 minutes after waking up.
Avoid sugary coffee and fried foods in the morning.
In short:
Worst: Holding it in/Irregular bowel movements
Best: 5:00-7:00 AM
If you have regular bowel movements = healthy gut, overall good health 🌿

🥰Meet us at Greenhead Thai Traditional Medicine Clinic, Kamala
📍 https://maps.app.goo.gl/VTgkmCKGyJU5HT6SA
⛵🏝🏥

31/12/2025

Start the new year 2026 with Grounding.

is Grounding?
Grounding is "bringing your awareness" back to the present moment through your senses. When your brain starts dwelling on worries, experiencing anxiety, or having a panic attack, this technique helps shift your focus from your anxieties to what's in front of you, allowing you to feel safe and in control again.
The main goal: Not to instantly eliminate stress to zero, but to "reduce its severity" and "regain self-control."

1. Key Technique: The 5-4-3-2-1 Formula
Proceed through the senses in order from "easy to difficult" to gradually regain focus level by level:
- [5] Sight: Look for 5 objects around you and name them (e.g., lamp, potted plant, book).
- [4] Touch: Touch 4 objects and notice their textures (e.g., the softness of the sofa, the coolness of the marble table, the surface of the phone case).
- [3] Hearing: Intentionally listen to 3 sounds (e.g., the sound of the fan, birdsong outside, the sound of the refrigerator running).
- [2] Smell: Try to distinguish 2 smells (e.g., the smell of coffee, the smell of soap on your hands).
- [1] Taste: Recognize 1 taste (e.g., the taste of toothpaste in your mouth, or the taste of your last meal).

2. Breathing Technique (Physiological Sigh)
Dr. Thaniy emphasizes that this is important during stress or panic attacks. "Don't focus solely on deep breathing," as this may cause dizziness due to alkalosis.
- The secret formula: Take two short breaths in (huff-huff) -> then "exhale deeply" (count 1-8 seconds).
- Focusing on long exhalations stimulates the nervous system, promoting relaxation.

3. Muscle Relaxation Technique
Use the "tense to relax" technique, starting with:
- Shrugging your shoulders as high as possible, holding for 1-10 seconds.
- Immediately releasing your shoulders while exhaling deeply.
- Repeat with other movements, such as clenching your fists as tightly as possible and then releasing them.

4. Cognitive Grounding
If you have a higher level of concentration, try using your logical brain to stop distracting emotions:
- Spell your name backward.
- Subtract 7s in your mind: For example, subtract 7 from 100 repeatedly (100, 93, 86, 79...)

🥰Meet us at Greenhead Thai Traditional Medicine Clinic, Kamala
📍 https://maps.app.goo.gl/VTgkmCKGyJU5HT6SA
⛵🏝🏥

31/12/2025

does pain from the hip radiate down the leg and ankle❓
a single nerve “ along the entire leg”.
The main nerve causing this symptom is:
Sciatic nerve
which starts from:
• Lower back (L4–L5–S1)
• Passes through the hip
• Down the back of the thigh
• Calf
• Reaches the ankle and sole of the foot
Whenever this nerve is compressed, pulled, or irritated,
the pain will radiate “along the nerve” immediately.
⸻
Very common causes:
1️⃣ Herniated disc compressing the nerve (L4–L5 / L5–S1)
• Accompanied by lower back pain
• Radiating pain down the leg, numbness, tingling, electric shock
• Some people experience pain down to their toes
👉 The radiating pain is usually long and clear.
⸻
2️⃣ Hip nerve compression (Deep hip muscles)
• Deep pain in the buttocks
• Severe pain when sitting for long periods or driving
• Back pain may not be pronounced
👉 but may radiate to the ankle
⸻
3️⃣ Fascia – Tight muscles pulling along the entire length
• Tight calf muscles, tight soles of the feet
• Stiff hamstrings
• Stiff hip
👉 Pulling nerves from the extremities upwards
⸻
4️⃣ Structural tilt (hip tilt / uneven leg length)
• Fatigue on one side when walking
• Recurring pain on the same side

🥰Meet us at Greenhead Thai Traditional Medicine Clinic, Kamala
📍 https://maps.app.goo.gl/VTgkmCKGyJU5HT6SA
⛵🏝🏥

30/12/2025

🤦🏻‍♂️Stiff back is a condition where the back is tight, with limited movement, difficulty bending, straightening, and twisting. It often feels stiff and inflexible.
The main causes are multifaceted and usually occur together, not from just one individual.

⸻

🧲Common Causes of “Stiff Back”

1. Chronic back muscle tension
• Prolonged sitting, standing, or repetitive movements
• Unconscious back tension due to stress
• Infrequent stretching
➡️ Muscle shortening and reduced blood supply result in a stiff back.

⸻

2. Thickened and adhesive tissue
• Repeated inflammation or prolonged immobility
• Previous injury that has not been rehabilitated
➡️ Fascia constricts muscles, reducing back flexibility.

⸻

3. Stiff spinal joints
• Lack of diverse movement
• Aging and reduced joint use
➡️ The back feels stiff, especially in the morning or when getting out of bed.

⸻

4. Muscle imbalance
• Weak abdominal muscles But after hard work:
• Tight hips, pulling on the lower back
➡️ The back has to constantly tense up to support itself.

⸻

5. Intervertebral disc or spinal problems
• Degenerative disc disease / bulging / nerve compression
• Minor spinal misalignment
➡️ The body protects itself by “tensing,” causing a stiff back.

⸻

6. Improper sleeping and sitting habits
• Sleeping with a pillow that's too high
• Sitting with a hunched back without back support
• Sleeping on your back with an arched back without supporting your knees
➡️ The back never gets to rest in the correct posture.

⸻

An important point many people overlook:

A stiff back isn't just a back problem.
It's often related to:

• Hips
• Abdomen
• Legs
• Breathing
• And mental stress

🥰Meet us at Greenhead Thai Traditional Medicine Clinic, Kamala
📍 https://maps.app.goo.gl/VTgkmCKGyJU5HT6SA
⛵🏝🏥