What is Trulicity and how does it Work?

Trulicity

What is Trulicity and How does it Work?

Trulicity is a brand name for dulaglutide, a medication used in the treatment of type 2 diabetes. It belongs to a class of drugs known as glucagon-like peptide-1 (GLP-1) receptor agonists. Trulicity is administered by injection, typically once a week.

The primary function of Trulicity is to help regulate blood sugar levels in individuals with type 2 diabetes. It works by mimicking the effects of a natural hormone called GLP-1, which is responsible for regulating blood sugar. Trulicity can stimulate insulin release and reduce the production of glucose by the liver. Additionally, it may slow down the emptying of the stomach and promote a feeling of fullness, which can contribute to weight management.

It's important to note that Trulicity is not intended for the treatment of type 1 diabetes or diabetic ketoacidosis.

What are Benefits of Trulicity?

Well, one of Trulicity benefits is that it is a prescription drug known to help people diagnosed with type 2 diabetes. However, did you know that the FDA has indicated that Trulicity should not be used as the sole treatment for type 2 diabetes? In fact, it is highly recommended that Trulicity be taken with a healthy diet and regular workouts to keep glycemic levels healthy. Trulicity benefits you as long as you follow directions in the prescription provided by your doctor. 

Workouts to Control Blood Sugar

Contracting muscles, by working out regularly, helps your muscles use blood sugar for energy. Incidentally, some of the recommended workouts include light walking or simple resistance exercises like squats or leg raises. Also, other useful workouts include weightlifting, brisk walking, running, biking, and more. Moreover, if you have the right equipment, you can do many of these workouts in the comfort of your home. For example, stepper elliptical machines not only give you an excellent cardio workout but also a resistance workout for your upper body (chest, shoulders, and arms).

How Trulicity Helps

Did you know that one of Trulicity benefits include helping balance blood glucose levels in diabetics diagnosed with type 2 diabetes mellitus? Trulicity uses the drug dulaglutide to increase cyclic AMP (cAMP) in beta cells. cAMP is known for sending messages through both the body and outside environment, signaling biological responses. Release of cAMP, a glucose-dependent insulin, causes a break down in blood sugar levels to a healthier level. The FDA indicates that Trulicity effects can happen after just one dose. However, it is important to discuss potential side effects and proper dosing with your physician. Incidentally, the timeframe may differ for every individual.

How Effective is Trulicity

The effectiveness of Trulicity can vary from person to person, and its impact on managing blood sugar levels depends on various factors, including individual health conditions, lifestyle, and adherence to the prescribed treatment plan. Overall, clinical studies have shown that Trulicity can be effective in lowering blood sugar levels, reducing hemoglobin A1c (a measure of long-term blood sugar control), and promoting weight loss.

Type 2 Diabetes on the Rise

To elaborate - did you know that Type 2 Diabetes is not only on the rise in America but all over the world? There are millions of Americans of all ages who are affected by Type 2 Diabetes. Whether it be themselves or a loved one, managing type 2 diabetes can be risky. Unfortunately, as you get older the risk of developing Type 2 diabetes also rises. Although it is less common in children and adolescents to be diagnosed with Type 2 Diabetes, it does occur. In fact, studies show that young children who are diagnosed with Type 2 diabetes at an early age have a tendency to become overweight in their adult years.

How to take Trulicity?

  • First, be sure to clearly review instructions for using Trulicity.
  • Second, use Trulicity exactly as your doctor has prescribed.
  • Third, do not share Trulicity with other people. This can be dangerous.
  • Finally, if you take too much Trulicity, seek out your healthcare provider and call them.

Side Effects

Common side effects of Trulicity include the following: nausea, diarrhea, vomiting, abdominal pain, decreased appetite, fatigue, and indigestion (dyspepsia). However, this is not a complete list of Trulicity's side effects. So, ask your doctor or speak to a pharmacist, from the pharmacy department, for more information. Also, inform your doctor, if you have any symptoms that bother you or don't go away.

Understanding Risk Factors when it comes to Trulicity

First, your type 2 diabetes risk increase when you are both inactive and have certain health problems — such as high blood pressure. Also, if you have either prediabetes or gestational diabetes, then this makes it more likely that you will develop type 2 diabetes, when you are pregnant.

So, find out what type 2 diabetes risk factors are. Also, along with your diabetes care plan or following it, you may need medicines. Now, some of these medicines come in the form of pills, while others are injectable insulin specifically. Also, as time passes, you may need more than one medication to regulate your blood sugar. In addition, it is possible that you may not take insulin if you are never diagnosed. So, even though it helps with your pregnancy or while being in the hospital, you don't get benefits. Furthermore, you need medicines when you have high blood pressure, or you have a cholesterol problem. or other conditions.

Drug Interactions

Now, don't forget to mention all the medications you are taking, including prescription and non-prescription medications from dispensaries. Especially, tell your doctor if you are taking or going to take medication used to treat diabetes, insulin. Incidentally, Trulicity can cause digestive system to slow down, which could affect how quickly some medicines go through the digestive system. It is especially important to tell your doctor about drugs you are taking, if they include sulfonylureas, or other medications that affect insulin. Trulicity slows down the digestive system and it may affect medicines that need to pass through the stomach quickly. Those medications that require monitoring of drug levels become important when taking Trulicity. Lastly, if you are taking any medications that need to be monitored, your doctor may require monitoring.

Precaution

Traditional prevention of type 2 diabetes and its effects are often postponed or prevented. Maintaining a healthy weight would include getting some physical activity. The most cost-effective methods seem to be maintaining these two aspects as well, which is why it includes them among the best practices that can prove successful and not expensive on unassuming types. A healthy diet plan is imperative to balance a person's life. Regular visits to a health care provider are also essential. Medication may be necessary in order to avert complications early on. Maintaining a healthy weight is important for avoiding complications and also enabling intervention, education, and referral when needed, all of which are critical to achieving successful outcomes with this condition.

The Diabetes Prevention Program found that the chance of prediabetes turning into type 2 diabetes was reduced by weight loss and increased physical activity. In fact, these two resulted in a 58 percent drop in chance of prediabetes turning into type 2 diabetes. In comparison, the chance of prediabetes turning into type 2 diabetes was 71 percent for those over 60 years old. For overweight people, losing five to seven percent weight through exercise and healthy eating could prevent the onset of type 2 diabetes.

Also, regular monitoring of blood cholesterol levels, healthy diet, and high level of attention to your blood pressure, health checkups, checking for symptoms of diabetes is important. Indeed, healthy levels of these three indicators greatly reduce your risk of diabetes. So, work to achieve and maintain each one. And, if you are looking to buy Trulicity, get Trulicity online to get Trulicity benefits.

How Yoga can be a Source of Natural Health Tips

How Yoga can be a Source of Natural Health Tips

Yoga has gained a lot of popularity in the past few years. Some studies suggest that yoga could help relieve stress, while others say it can improve cognitive functions and increase body awareness. In short, yoga is good for you! In fact, many yogis think of their practice as much more than physical exercise. It’s also about meditation, breath work, and exploring your mind and body through poses (known as asanas). That said, there are many natural health tips and natural wellness tips you can get from practicing yoga on a regular basis.

Let’s explore some of these benefits in greater detail.

Touted Health Benefits of Yoga

There are many natural health benefits of yoga. Some of the natural health tips and natural wellness tips include increased flexibility, strength, and balance. Yoga can also help reduce stress and anxiety and can increase body awareness and mindfulness. It’s also been proven to improve circulation and heart health. Some other benefits of yoga include increased energy, better sleep, improved digestion, and improved posture. Furthermore, many diabetes specialist also recommend it for a healthy lifestyle.

Also, other natural health tips and natural wellness tips include easing symptoms of depression and anxiety. So, if you’re looking for ways to improve your health, yoga can be a great solution. But how does yoga do all these things? Yoga has been around for thousands of years and is a combination of breathing exercises and poses that focus on building strength and flexibility.

Practicing yoga regularly can help you gain a better understanding of your body and improve your mental health. When you’re in tune with your body and you have a better understanding of how it works, you can make better decisions regarding your health.

Improve Flexibility and Strength

Yoga is a great way to build strength and flexibility. When practicing certain asanas, you can feel your muscles stretching and strengthening. There are certain poses, like planks and downward-facing dogs, that also target your core and your upper and lower body. In fact, studies have found that yoga can improve muscle strength and flexibility even more than regular strength training. That’s because there’s more stretching involved in yoga than in strength training. But even if you don’t build strength from yoga, you’re likely to maintain your current strength levels. This is because yoga involves slow and controlled movements that won’t cause a lot of muscle damage. This damage is what causes your body to grow stronger over time. So, if you’re looking to build strength and flexibility, yoga can be a great option.

Reduce Stress and Anxiety

There are many health benefits of yoga for anxiety, including a reduction in anxiety and stress. Many people struggle with anxiety and stress, and it can be pretty challenging to find a way to manage these feelings. So, if you have anxiety or stress, you may want to try practicing yoga.

There are certain asanas that can be particularly helpful for managing anxiety and stress. For example, some yogis swear by the crab pose, which can help quiet the mind and reduce stress while strengthening the back and spine.

There are also yoga poses that can reduce stress and anxiety by bringing your attention to the present moment. For example, the tree pose can help you focus on your breath and empty your mind. So, if you’re struggling with anxiety and stress, yoga may be able to help.

Increase Body Awareness and Mindfulness

Yoga also increases body awareness and mindfulness. Practicing yoga regularly can help you become more aware of your body and how it works. This can result in you making better decisions about your diet and lifestyle. By practicing yoga, you may also become more mindful and in tune with your thoughts and emotions.

This can help reduce stress and increase self-awareness. If you want to improve these aspects of your life, yoga may be able to help. Yoga can help you become more mindful in two ways. First, you’ll be more aware of your body and what it’s doing. You may be more likely to notice when your posture is bad or you’re tensing your muscles.

This can help you take action to correct your bad habits and reduce stress.

Yoga Helps You Stay Connected to Yourself

Finally, as a natural wellness tip, yoga can help you stay connected to yourself. Practicing yoga regularly can help you develop strong emotional and mental muscles. This can make you less likely to be taken over by your emotions.

If you’re feeling overwhelmed by negative thoughts, practicing yoga may help you regain control and stay connected to yourself. It may also help you stay true to your values and become more grounded in your sense of self.

Types of Yoga

Hot Yoga

Many people think of hot yoga when they think of yoga, but that’s only one type of yoga. Hot yoga is a type of yoga practiced in a room heated to around 40 degrees Celsius (104 Fahrenheit). Hot yoga is said to be more challenging than other types of yoga because the heat increases your heart rate and the blood flow to your muscles, which makes them more flexible.

Despite the challenging nature of hot yoga, it’s not recommended for everyone. Hot yoga can be especially dangerous for people who are dehydrated, have heart issues, or take certain medications. It’s also not recommended for pregnant women or people who went through IVF treatment. If you’re not sure if you’re ready for hot yoga, try a slower- paced yoga class or a gentle yoga class instead.

Gentle Yoga

While many types of yoga involve challenging poses, gentle yoga is more about finding ease in your body and relaxing your mind. Common types of gentle yoga include restorative yoga and yin yoga. Restorative yoga is focused on relaxation and poses that are held for a long time.

Yin yoga is similar to restorative yoga but uses poses that are held for shorter periods of time. Gentle yoga is perfect for those who want to ease into yoga or who are recovering from injuries. It’s also a good choice for people who want to focus on meditation and mindfulness.

Power Yoga

Power yoga is a form of Hatha yoga that focuses on strength, flexibility, and mental and physical health. Power yoga usually consists of fast-paced, dynamic poses or asanas, including sun salutations, which involve a series of flowing movements.

Power yoga is often recommended for people who practice moderate- to high-intensity exercise. It’s also an excellent choice for people who want to focus on building strength and flexibility.

Yoga for Kids

Yoga for kids is a type of yoga that is designed to help children deal with any challenges they may be facing in their lives. Yoga for kids can teach them skills, like how to handle emotions and control their behavior.

This type of yoga may be offered at schools or yoga studios. It’s also possible to practice yoga for kids at home if you have young children.

Yoga for Beginners

Yoga for beginners is a type of yoga that is ideal for those who are new to yoga. Yoga for beginners typically focuses on poses that are easy to hold and provides modifications for those who are new to yoga. Yoga for beginners is a great way to get started with yoga and start reaping the benefits of this practice.

Conclusion

Yoga is a great way to improve your health and many types of yoga can benefit your mental and physical health in many ways. Hot yoga is a form of yoga practiced in a room heated to around 40 degrees Celsius (104 Fahrenheit). Gentle yoga is more about finding ease in your body and relaxing your mind. Yoga for kids is a type of yoga that is designed to help children deal with any challenges they may be facing in their lives.

Yoga for beginners is a great way to get started with yoga and start reaping the benefits of this practice.

Health Related Fitness – Things You Should Need to Know

Health Related Fitness - Things You Should Need to Know

First and foremost, what is health related fitness.

Now, there are plenty of ways to stay active and keep your body healthy. You can start a fitness routine at home, go for a walk in the park or even join a gym. But what activities are good for our health? What type of exercises should we be doing to keep our bodies fit and healthy? Which types of activities help us lose weight, increase stamina, and strengthen our muscles? Let’s take a look at some of the most important things you need to know about your body and its health – as it relates to staying active.

Fortunately, there are lots of options when it comes to staying active and keeping your body healthy. You can do almost anything from cardio activities like walking, running, or jogging; strength training with weights or machines; stretching exercises; dancing; or something else entirely. The trick is finding what works best for you based on your skill set and personal preferences. Here’s everything you need to know about the different types of fitness-related activities that keep your body healthy - health related fitness.

What is Fitness?

Fitness refers to how healthy and capable our bodies are. When we’re fit, we’re generally healthier, stronger, and happier. Fitness isn’t just about having a lean, muscular build or looking good in a bikini. It’s about feeling strong and having the energy you need to lead a healthy life. Health and wellness are two things that go hand in hand with fitness. In order to be healthy, you need to stay active and eat well. The more active you are, the more energy you’ll have. This will make it easier to focus, do well in school, and have a healthy social life too. Eating well means that you pay attention to what you put in your body. Food has nutrients that help you grow and stay healthy. If you eat well, you’ll have more energy too. And you may even feel less stressed out when you eat a nutritious diet.

Health and Wellness

Health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity. Wellness is the goal of health care. It is an individual's concept of health and self-care that is being addressed in the provision of all health care services, including the prevention and treatment of disease and injury. A healthy lifestyle is one that promotes wellness. Maintaining a healthy lifestyle is one of the best ways to promote your health. If you maintain a healthy lifestyle, you may be able to avoid diseases, including heart disease and diabetes. Health is not only the absence of disease, but also the presence of wellness, which includes physical fitness, mental health, and social health.

Understanding Physical Fitness

Fitness refers to the ability of your body to meet the demands placed on it through exercise. A lack of physical activity can lead to poor fitness, which is linked to a number of health problems. In contrast, regular exercise can improve fitness, resulting in better general health. Physical fitness is made up of three components: aerobic fitness, muscular fitness, and flexibility. Being physically fit means having the right combination of these three components.

Aerobic fitness refers to how well your heart and lungs work. It can be measured using an aerobic fitness test, such as a fitness walk or run. The test will tell you how many minutes you can exercise at a certain level before becoming too tired to continue. A fitness test can be done at the gym or even outdoors. Muscular fitness refers to how strong your muscles are. It can be increased by doing weight-lifting exercises or activities that involve strength training, such as yoga.

Weight Loss vs. Exercise for Health

There is a lot of confusion about whether or not exercise can help people lose weight, and the answer is yes – but not always in the way most people expect. Physical activity, especially strength training, can help you lose weight by increasing your metabolism. This means your body burns more calories throughout the day, even when you’re not exercising, leading to gradual weight loss over time. Additionally, exercise is often prescribed by doctors as a treatment for obesity. While exercise helps people lose weight, it can’t do the job alone. You also need to make healthy food choices and maintain a healthy diet in order to lose weight. While you’re trying to lose weight, focus on eating smaller portions and choosing nutritious foods like fruits, vegetables, and low-fat dairy products. Avoid sweets, fried foods, and other high-calorie, low-nutrient foods.

How to Be Healthier

There are plenty of ways to be healthier.

The first step is to make sure you’re getting enough sleep. Experts recommend that we all get at least seven hours of sleep each night. This ensures that your body is rested enough to function at its best. You should also try to exercise every day. This can be as simple as taking a walk or lifting weights at the gym. Eating well is also important. The right diet can help you maintain a healthy weight. A healthy diet is one that is low in calories, but high in nutrients. A good way to start eating healthier is by cutting down on sugary drinks and other high-calorie beverages. You can replace soda and other sugary drinks with unsweetened iced tea, coffee, or water. You can also try to eat more fresh fruits and vegetables. These foods are low in calories, but high in nutrients.

Bottom Line

Exercise is essential for good health. It can help prevent many diseases and conditions, including heart disease, diabetes, certain types of cancer, and high blood pressure. Regular exercise is a health related fitness method that can also help you lose weight, improve your mental health, and reduce your risk of injury. The best way to be healthier is to make exercise a part of your daily routine. You don’t have to spend hours at the gym to see results. Try to fit some form of exercise into your daily schedule, even if it’s just a short walk. You’ll feel better both physically and mentally with just a small extra bit of effort.

Urologist: Some Treatments They Can Help You With

Some of the Treatments a Urologist can Help You With

A urologist can be a great asset when you suffer from urinary incontinence or erectile dysfunction or ED. Many men are plagued by irreversible ED, with no apparent chance of ever getting better. However, a urologist doctor can help you with this problem quickly and efficiently. By performing surgery and inserting a penile implant, you can regain your sexual performance and obtain a healthy and natural erection. It'd be a life-saving experience to receive this type of implant.

Most urologists in Miami can perform this type of surgery. However, they prefer trying other non-invasive methods first. Perhaps you don't need to undergo a complete surgery to gain a natural erection. Maybe your problem is of another nature. The urologist will know what to do, how to treat you, and what course of action to take. You can place your safety in their hands, knowing you’re treated with kindness, respect, and professionalism.

What treatments does a urologist offer?

Urologists are doctors who specialize in male and female urologic problems. They often treat the following conditions:

  • Urinary incontinence
  • Erectile dysfunction
  • Prostate enlargement
  • Penile implant surgery
  • Overactive bladder
  • Urethral reconstruction
  • Artificial urinary sphincter implant

Whether you’re male or female, life doesn’t tell you what it has in store for you. Urologic problems are most often found in the elderly, yet they may also occur due to severe accidents. Damage to your urethra may be remedied by a urologist using state-of-the-art technology and treatments. You don't have to wait for anything. Call a urologist in Miami now, and you'll receive top-quality care for your urologic problems!

Urinary incontinence and overactive bladder disorder are two of the most common problems that urologists deal with. These can be treated using specific implants if nothing else works. Your urologist will know how to diagnose your medical condition and assess the need for an implant. After the surgical procedure, you'll only be able to urinate using the implant, which may not cater to all people. That's why the urologist first investigates the possibility of less invasive treatments.

Cutting-edge urology treatments

Local clinics like Gousse Urology in Miami have access to the latest technology and urologic treatments. When you choose to contact a urologist for a particular problem, they'll offer specialized care and respect. You may feel embarrassed by your situation, and it's understandable. For instance, erectile dysfunction can be psychologically debilitating for men, resulting in depression and intense embarrassment. It's an emasculating problem that seemingly has no solution. Yet it does!

A urologist doctor in Miami possesses ample knowledge about erectile dysfunction. Depending on the severity of the problem, the urologist will either prescribe medication or another treatment type. If all else fails, you will have to undergo a penile prosthesis implant that guarantees an erection. This is a cutting-edge treatment that vastly improves the quality of life in men suffering from irreversible ED. It’s only possible due to the recent advancements in medical technology, specifically in implant technology.

More importantly, urologists aren’t expensive at all. You’ll benefit from your private insurance if the urologist accepts it. Consulting a urologist is paramount in obtaining the best treatment for your urologic problem. The fact that you benefit from private insurance is an added benefit that should make up your mind!

It’s always a good thing to speak to a urologist if your problem is going out of hand. For example, urinary retention is a common problem in the elderly. Also, an overactive bladder may not manifest all the time, so you might think it’s a passing problem. However, it’ll become more severe in time, thus destroying your quality of life and comfort. Why not solve your problem permanently with a urologist’s help?

Questions to Ask Before Joining a Center for Mind Body Medicine

Questions to Ask Before Joining a Center for Mind Body Medicine

Mind body medicine uses your emotions and thoughts to influence your physical well being positively. By training your mind to focus on improving your health without entertaining distractions, you will notice your physical ailments gradually healing.

Center for mind body medicine adopts techniques to relax you mentally and physically, strengthening your immune system to fight illnesses. When stress factors are kept in check, it lessens the need for medication. Your body and mind are continuously in sync with each other, and your brain is designed to produce substances to improve your health.

An integrative and functional medicine practitioner can better the quality of your life. You need a qualified professional who patiently listens to your health woes and keeps all communication channels open. Someone whom you can trust implicitly is half the battle won.

To zero in on an effective center for mind body medicine, it helps to ask the questions below.

Have Your Specialists Undergone the Requisite Training?

Doctors who have completed their residency after medical school have undergone years of supervised on-the-job training. They may also possess additional board certifications that add immense value to their credentials.

Functional medicine is a specialized field, so a practitioner qualified in this specialty should have corresponding recognitions to back their claim. To verify their level of expertise, you can ask around and arrive at a fair assessment from the feedback received. Specialists known to diagnose complex conditions accurately, and problem solve, are worth your time and money.

What Are Your Core Values?

A center that genuinely cares for its patients by listening attentively with a humane approach has its heart in the right place. Indeed, functional medicine views healing from a holistic standpoint, irrespective of your medical condition's gravity, and emphasizes impeccable bedside manners.

In fact, being able to trust your doctor enough to share personal information is the start of a fruitful association. Furthermore, a medical practitioner who has an open outlook and is willing to entertain your viewpoint makes you feel at ease. Consequently, with their professional assistance, you can get to the root cause of your problems.

How Committed Are Your Experts to Practicing Wellness?

Now, unless doctors practice what they preach, the very purpose of their mission stands defeated. Besides stressing on adopting a healthy lifestyle, a healthcare professional who also practices sustainable living is more likely to be taken seriously.

On the other hand, medical representatives who throw all caution to the winds in their personal space come across as irresponsible. Only when a practitioner is committed to this form of medicine can they genuinely support you throughout your recovery journey.

Is the Treatment Offered a Comprehensive One?

You can determine whether a particular functional medicine center is right for you if they offer more than just primary care. For example, do you have access to qualified specialists. Also, being available on an urgent basis to provide comprehensive assistance each step of the way, is a plus that benefits you directly.

What Are the Fees Levied?

Approaching a specialist in mind and body medicine takes care of your long and short-term health issues. Also, you can enquire with the center for an estimate of the treatment break-up. In fact, this will help you assess how far you can afford it.

Seek timely intervention of a qualified functional medicine practitioner and discover the road to wellness.

Things that Help Immune System to be Strong

Things that Help Immune System to be Strong and Destroy Viruses

People of all ages with weakened immune systems face higher risks of infections. In addition, otherwise healthy people whose immune systems are suppressed may not be able to fight off infections as forcefully as others. Furthermore, aging weakens the immune system in the following ways:

  • Reduced production of B and T cells in bone marrow and thymus.
  • Diminished function of mature lymphocytes in secondary lymphoid tissues.

Immune System

Now, the immune system is an extremely complex system consisting for many parts. Therefore, to keep this system functioning well it is necessary to do the following:

  1. 1
    Eat well
  2. 2
    Sleep 7 to 8 hours each night
  3. 3
    Get plenty of moderate exercise
  4. 4
    Manage stress

Moreover, these things need to be practiced consistently over extended periods to get your immune system in peak form. And such an immune system may be able to destroy viruses like SARS-CoV-2 which causes COVID-19.

How a Robust Immune System Defeats Coronavirus COVID-19

Now, a study in the journal Nature Medicine recently described how the human immune system responds to the SARS-CoV-2 virus.

Researchers closely followed a female patient with mild-to-moderate symptoms of the infection. They found that this healthy person’s robust immune system responded in a manner similar to someone getting influenza.

Specifically, researchers found that 7 to 9 days following onset of symptoms, there was an increase in immunoglobulin G to fight the virus. (By the way, immunoglobulin G is the most common type of antibody.) In addition, there was increase in immunoglobulin M. Most noteworthy, the increase in immunoglobulins persisted up to day 20 after symptom onset.

Meanwhile, during the 7 to 9 days period, large numbers of crucial immune cells, such as specialized helper T cells, killer T cells, and B cells were also active in the patient’s blood. This was an indication that the patient’s body had been using many different approaches effectively against the new virus.

Boosting Your Immune System

Active steps you can take to boost your immune system is to engage in aerobic workouts and eat immune boosting foods.

Aerobics

Aerobic workouts, such as walking, jogging, or running on a treadmill, are a powerful way to boost your immune system. They cause your body's antibodies and white blood cells to circulate more rapidly. Consequently, they may be able to detect and zero in on infections more quickly. Being active this way also lowers stress hormones, which reduces your chances of getting sick.

Studies

Now, research suggests that exercise's effects may be directly relevant to fighting viruses. Indeed, a recent study published in the British Journal of Sports Medicine, surveyed 1,002 people.  And, the study found that those who exercised at least five days a week had almost half the risk of coming down with a cold as those who were more sedentary. Also, if they did get one, they reported less severe symptoms. In addition, there may be a protective benefit from the sweat. In fact, research shows that simply raising your body temperature may help kill germs.

However, the key to exercise, is moderation — excessive aerobic workouts put too much stress on the body. Consequently, the workouts depress the immune system. In fact, the recommendation is 30 to 60 minutes of aerobic workouts (moderate or somewhat vigorous) most days of the week.

Aerobic Exercise has a positive effect on the immune system:

  1. 1
    Moderate to vigorous intensity exercises less than 60 minutes enhances the body’s immune response. Moreover, daily exercise enhances the immune response.
  2. 2
    Studies also suggest that regular physical activity is associated with decreased rate for influenza and pneumonia.
  3. 3
    Regular exercise has an overall anti-inflammatory influence.
Transient Nature of Aerobics Effects

A study at Appalachian State University, found that 30 minutes of brisk walking increased the circulation of natural killer cells, white blood cells and other immune system warriors. However, about three hours after exercise, these immune cells return to the tissues they came from. In other words, the immune-boosting effects of exercise are fairly short-lived. Therefore, it is important to exercise regularly.

Nutrients that Improve the Immune System

Beta Carotene

First, Beta carotene gets converted to vitamin A, which is essential for a strong immune system. Moreover, Vitamin A works by helping antibodies respond to toxins and foreign substances.

Meanwhile, good sources of Beta Carotene include carrots, kale, apricots, sweet potatoes, mangoes, spinach, broccoli, squash, and cantaloupe.

Vitamin C

Second, Vitamin C increases blood levels of antibodies and helps to differentiate lymphocytes (white blood cells). Consequently, the body can determine what kind of protection is needed.

Now, good sources of Vitamin C include oranges, strawberries, broccoli, grapefruit, kiwi, Brussels sprouts, red and green peppers, cooked cabbage, and cauliflower.

Vitamin D

Third, Vitamin D regulates the production of a protein that "selectively kills infectious agents, including bacteria and viruses. Also, Vitamin D alters the activity and number of white blood cells, known as T 2 killer lymphocytes. Consequently, the white blood cells can reduce the spread of bacteria and viruses.

Regrettably, Vitamin D deficiency increases in the winter because of not getting enough sun. Consequently, the immune system becomes weaker. As a result, risk of developing viral infections increases.

Moreover, research shows that vitamin D supplements may help protect against acute respiratory tract infections.

Meanwhile, good sources of Vitamin D include eggs, cheese, tofu, mushrooms, fatty fish like salmon and sardines, fortified milk, fortified juice.

Zinc

Next, Zinc helps cells in your immune system grow and differentiate.

Meanwhile, good sources of zinc include beans, nuts, cereal, seafood, chickpeas, lentils, tofu, fortified cereals, seeds, wheat germ, oysters, crab, lobster, beef, pork chop, dark meat poultry, and yogurt.

Proteins

By the way, Protein is a key building block for immune cells and antibodies. Also, it plays a crucial role in helping the immune system do its job.

Now, good sources of proteins include milk, eggs, nuts, fish, poultry, beef, yogurt, nuts, seeds, beans, lentils, and cottage cheese.

Probiotics

Next, Probiotics and prebiotics help boost the health of the microbiome, which in turn supports our immune system.

Meanwhile, good sources of probiotics include fermented dairy foods such as yogurt, kefir, and aged cheeses. Also fermented foods like kimchi, sauerkraut, miso, tempeh, and sourdough bread.

In addition, good sources of prebiotics include bananas, beans, whole grains, onions, garlic, leeks, asparagus, and artichokes.

Hydration

Finally, mild dehydration can be a physical stressor to the body. Therefore, women should aim to drink 91 ounces of fluids daily, and men 125 ounces. By the way, these numbers include fluids and water-rich foods, such as fruits, vegetables and soups. Moreover, instead of eating vegetables directly, you can use a blender to make vegetable soup.

Meanwhile, good ways to stay hydrated include drinking water, soup, or eating fruits.

Symptoms of Coronavirus Disease (COVID-19)

  • Fever
  • Cough
  • Runny nose
  • Sore throat
  • Shortness of Breath or difficulty breathing
  • Persistent pain or pressure in the chest
  • Feeling tired
  • Aches
  • Bluish lips or face
  • Loss of taste
  • Loss of smell

Meanwhile, published reports suggest that, on average, it takes just over five days for COVID-19 symptoms to develop. And, 97 percent of all people who get the virus develop symptoms within 11 days.

Prevention of Coronavirus Disease

  • Avoid large gatherings.
  • Avoid close contact (about 6 feet) with anyone who is sick or has symptoms.
  • Keep distance between yourself and others if COVID-19 is spreading in your community, especially if you have a higher risk of serious illness.
  • Wash your hands often with soap and water for at least 20 seconds, or, use an alcohol-based hand sanitizer containing at least 60% alcohol.
  • Cover your mouth and nose with your elbow or a tissue when you cough or sneeze. Throw away the used tissue.
  • Avoid touching your eyes, nose and mouth if your hands aren't clean.
  • Avoid sharing dishes, glasses, bedding and other household items if you're sick.
  • Clean and disinfect surfaces you often touch. Also, clean your floors, especially if you have babies and small children.
  • Stay home from work, school and public areas if you're sick, unless you're going to get medical care. Avoid taking public transportation if you're sick.
  • Wear a mask whenever necessary.
  • Avoid eating raw or undercooked meat or animal organs.
  • Avoid contact with live animals and surfaces they may have touched if your visiting live markets in areas that have recently had new coronavirus cases.

What are the Best Ways to Get Relief from Back Pain

What are the Best Ways to Get Relief from Back Pain

First and foremost, at some point in their lives, close to 80 percent of Americans try to get relief from back pain of some kind. Next, adult women experience more back pain than adult men. Also, 33 percent of adults say back pain effects everyday activities, including sleep. Moreover, 90 percent of acute low back pain is resolved within six weeks.

Relief from Back Pain due to Spine Problems

Ankylosing Spondylitis

This type of arthritis typically starts by making your lower back and hips stiff and sore, especially in the morning. Over time, it spreads up your spine and to other joints and organs. Vertebrae and bones in the rib cage could fuse, leaving you hunched over. Young men get it more often than women and it may be hereditary. Early treatment with exercise and medication helps slow the progress.

Cauda Equina Syndrome

The nerves that branch out from your spine in the lower back help your brain control your legs and the organs in your pelvis. A herniated disk, fracture, or other condition could put pressure on this group of nerves, called the cauda equina. Surgery is needed right away to restore any loss of feeling, movement, or control of your bladder and bowels.

Cervical Spondylosis

As you get older, the following can happen to the spine in your neck: you could get a slipped disk; or the vertebrae may sprout extra bone, called spurs; or the ligaments that connect the vertebrae can get stiff and tight. Consequently, your neck may hurt or harder to move. Or you could have permanent damage if the disks or vertebrae squeeze nerves and nerve roots a lot.

Relief from Back Pain due to Kyphosis

In this condition the spine bends forward. It usually happens when the vertebrae crack or mash down. It’s most common in older women. It can cause pain and other problems, and, in severe cases, it bends your whole body out of shape. Treatment include painkillers, exercise, or surgery.

Osteoarthritis

Most noteworthy, each of the spine’s vertebrae has slippery tissue at both ends that helps the back flex without friction. If this cartilage gets rough or wears down, the vertebrae start to rub against each other, and it makes your back painful or stiff. Known as osteoarthritis, this problem occurs because of:

  1. 1
    Repeated overuse from performing a specific task or
  2. 2
    Playing a favorite sport or
  3. 3
    Exercising such as jogging or running for years or
  4. 4
    From carrying around excess body weight

Eventually, the repeated impact, from these activities, thins or wears away the cartilage that cushions the ends of the vertebrae. As a result, the vertebrae rub together, causing a grating sensation. Joint flexibility is reduced, bony spurs develop, and the joint swells. Usually, the first symptom of osteoarthritis is pain that worsens following exercise or immobility. Regrettably, osteoarthritis tends to get worse over time. While it can’t be reversed, painkillers, therapy, and exercise can help ease the symptoms.

Osteoporosis

In the United States, more than 53 million people either already have osteoporosis or are at high risk due to low bone mass. In fact, osteoporosis, is a condition resulting from loss of bone tissue. As a result, bones become less dense and more likely to fracture. In addition, osteoporosis can result in a loss of height, severe back pain, and change in posture. Finally, osteoporosis, can impair a person’s ability to walk and can cause prolonged or permanent disability. And, if someone does reach this condition, mobility scooters may provide a way to lead a somewhat independent lifestyle.

Most noteworthy, some of the risk factors for developing osteoporosis include:

  1. 1
    Thinness or small body frame
  2. 2
    Family history of the disease
  3. 3
    Being postmenopausal and particularly having had early menopause
  4. 4
    Abnormal absence of menstrual periods (amenorrhea)
  5. 5
    Prolonged use of certain medications, such as those used to treat lupus, asthma, thyroid deficiencies, and seizures
  6. 6
    Low calcium intake
  7. 7
    Lack of physical activity
  8. 8
    Smoking
  9. 9
    Excessive alcohol intake.

Incidentally, osteoporosis can progress undetected for many years without symptoms until a fracture occurs. Osteoporosis is diagnosed by a bone density scanner.

Relief from Back Pain due to Sciatica

The sciatica nerve causes pain to shoot down your lower back through into your leg. This happens because a herniated disk, bone spur, or some other spine problems puts pressure on the nerve. Hot packs, cold packs, stretching and painkillers can help.

Scoliosis

Scoliosis is a condition where your spine is out of shape. The most common type affects children during their growth spurt bending the spine sideways. The shoulders might be uneven or one shoulder blade might stick out more than the other. A brace may help as well as surgery.

Slipped or Herniated Disk

A cushion called a disk is located between each pair of vertebrae. As you get older, these disks start to dry out. Consequently, if you put too much stress on your back, the disk may tear or break. As a result of this herniated disk, the arms or legs might hurt or fell numb or tingly. Hopefully exercise or painkiller may help. If not, the only alternative is to have an operation.

Spinal Stenosis

The spine has a space in the middle for the spinal cord and nerves that branch out. When those space shrink, bones can press against the nerves. Any time these nerves are touched, you could feel pain, tingling, or numbness, or your muscles might seem weak.

About 90% of those with this condition develop it as part of the natural process of aging. As you age, your bones naturally go through a process of degeneration. This is called spondylosis. This process is worsened by osteoarthritis—arthritis of the bone that is felt in the joints. This leaves less space between your individual vertebrae which, along with loss of bone mass, can promote bone spurs. Your body’s facet joints begin to grow to account for the extra stress your back is put under by this process. That leaves even less space for the nerve roots that flow through your spinal cord and down your spine.

Now, in mild cases, stretching your back may provide relief. On the other hand, in severe cases, a surgeon can make more room for the nerves.

Spondylolisthesis

Vertebrae may slide sideways, so that they don’t line up with the ones above or below them. This is a main cause of lower back pain. It happens as your body ages, but it can affect young people who do sports that stress the lower back like football, gymnastics, and weightlifting. Rest helps, but surgery might be needed.

Syringomyelia

Sometimes, a little fluid-filled sac called a cyst can form in the spinal cord. It could happen when brain tissue pushes down from your skull into your spinal cord or from an injury or tumor. Syringomyelia does cause problems. However, if the cyst keeps growing, in can injure your spinal cord, in which case surgery is needed.

Tumor

Cancer growing in the lungs, breasts, prostate, and bone more likely spreads to the spine. Consequently, your back hurts with the pain spreading throughout the body. Your arms or legs may become numb or weak. Part of you body could even be paralyzed. At this point, surgery, radiation, or chemo are the most likely way to get some relief.

Relief from Back Pain due to Behavioral Causes

Backpack

Backpacks are great for carrying load as you walk or hike. However, the wrong backpack or not wearing it correctly puts a strain on your shoulders, neck, and back, as well as tiring out muscles supporting your spine. Therefore, use the following guidelines to avoid or lessen these effects.

  1. 1
    Reduce the weight in the backpack. In fact, heavy load may cause spinal discs to compress
  2. 2
    Carry only what is essential
  3. 3
    Put the heaviest items close to your back and the lighter items on the outside away from your back
  4. 4
    Use a backpack with wide padded shoulder straps. The width and the padding helps distribute the load as well as providing a cushion.
  5. 5
    Because it helps distribute the load, always use both straps to carry the backpack
  6. 6
    Better still, get a backpack with a waist belt. These take some of the load off the shoulders. Consequently, neck pain and back pain above the waist is reduced.

Relief from Back Pain From Wrong Type of Bicycle

Hunching over to grab the handlebars of a bicycle, like a professional is bad for your back. Regrettably, you get back pain if you are too stretched out or cramped up on the bicycle. Therefore, before you buy a bike, get an expert to verify if the bicycle is right for you.

Exercise

First and foremost, regular exercise helps prevent or aggravate back pain. In fact, back pain is more common in those who are unfit or overweight. Also, those who only exercise intermittently have an increased risk of back injury. Most noteworthy, those with acute back injury can recover with a mild exercise program that gradually gets intense.

Meanwhile, don’t do too much of any exercise (including yoga) because overdoing exercise causes back pain. Finally, people who are too thin are also at risk for back pain, especially those with eating disorders and osteoporosis.

Food

Above all, eating unhealthy foods means your body doesn’t get enough nutrients to stay strong and this leads to inflammation. In fact, processed foods made with refined white flour and white sugar are top culprits in causing inflammation. Most noteworthy, these processed foods include packaged white breads and rolls, baked goods and candy. Also, soda and other sugar-sweetened drinks are in the same category. 

Next, fried foods and fats -- such as margarine, shortening and lard -- also promote inflammation. So do processed red meats, like bacon, sausages, hot dogs, salami and other deli meats. Even lean red meat should be limited to once or twice a week.

Instead, replace these foods with those known to be anti-inflammatory, those high in natural antioxidants and other protective compounds. Incidentally, these include good-for-you fats such as mono- and poly-unsaturated plant-based oils, most types of nuts and seeds, and fish with omega-3 fatty acids such as salmon, tuna and sardines. Furthermore, other anti-inflammatory foods that should be on your menu are whole grains, green leafy vegetables and tomatoes. Citrus fruits, berries and cherries are also key for fighting inflammation. Next, the body needs lean proteins, whole grains, fruits, and healthy fats like those found in an avocado, to build strong bones, muscles and soft tissue in your back. Finally, eat foods containing nutrients like phosphorus, calcium and vitamin D.

For example, instead of eating packaged white breads, make your own bread using healthier ingredients. Also, instead of consuming sugar-sweetened drinks make healthier home made juices, or smoothies.

Regrettably, overeating makes you add extra pounds, which put a strain on the bones and muscles in the back. Therefore, it’s best to eat, slowly, healthy foods with fewer calories.

Relief from Back Pain due to Jogging or Running

As you get older, its best to stop running or jogging. Above all, running or jogging jars your body and the vertebrae with each step. Regrettably, as you get older, this jarring can lead to arthritis in the lumbar region of the spine. If you must, see your medical provider regularly to make sure the bones in your spine are not deteriorating. You don’t want to wait until it’s too late at which point you have no choice but to stop both running and jogging.

Lifting Weights

Next, lifting weights excessively can result in back pain. Most of all, it’s important to lift weights using correct form. So, if you are not sure what that form is, ask a trainer at the local gym or sports club to show you the correct technique.

Other

Back pain can also be caused by injuries, disk degeneration, and infections.

Sedentary

Next, being sedentary is another reason for back pain. Above all, your spine needs support from strong stomach and back muscles. And, lifting weights or climbing stairs can help. Also, low-impact exercises like walking outdoors or indoors on a treadmill, biking, or swimming can help by protecting the disks between the spine’s vertebrae.

Meanwhile, other low-impact exercises you can do indoors include the elliptical stepper, recumbent cross trainers, compact elliptical machines, or long stride elliptical machines.

Sitting for Long Periods of Time

Next, sitting for long periods of time stresses back muscles, neck, and spine. Also, your body doesn’t like sitting for long stretches. So, to relieve your body, it’s best to get up and move around for a few minutes every 30 minutes.

In addition, every hour, gently stretch and move your head and neck in all four directions. Also, once is a while try leaning back in the chair with your feet on the floor with a slight curve in the lower back. Finally, at every opportunity, stand for a few minutes.

Relief from Back Pain due to Sitting Position

One cause of back pain is from sitting hunched over a desk working on a computer. Another cause is from slouching in a chair.  Regrettably, if you hunch over or slouch often enough, over time, the spine’s natural curve is affected. In addition, the cushioning of the disks that lie between the spine’s vertebrae gets damaged. Consequently, arthritis starts to show up.

Moreover, sitting up too straight, in a chair, can also result in back pain. In fact, the best remedy for this is to sit straight in a chair that supports your back. Also, set the chair’s height so that your feet rest naturally on the floor.

Sit-ups

Sit-ups are hard on your back. They push your curved spine against the floor and work your hip flexors. Incidentally, hip flexors are muscles that run from the thighs to the lumbar vertebrae in the lower back. Moreover, when the hip flexors are too strong or too tight, they pull on the lower spine, which puts stress on the lower back.

Instead, do planks. They use a better balance of muscles on the front, sides, and back of the body than sit-ups which only targets a few muscles.

Sleeping Mattress

First and foremost, sleeping on a mattress that hasn’t been replaced in years can hurt your back. Indeed, the mattress needs to be firm enough to support your back, but soft enough to fit the shape of your body.

However, people differ in their response to mattress firmness. In fact, a study on mattress firmness was done in Spain. Some of the study participants slept on a medium-firm mattress. Indeed, a medium-firm mattress is one that is rated 5.6 on a 10 point hard-to-soft scale. Meanwhile, the study showed that those who slept on a medium-firm mattress (rated 5.6 on a 10 point hard-to-soft scale) had less back pain and disability than those who slept on a firm mattress (2.3 on the scale).

Therefore, at the next opportunity, try out a new mattress and find one that helps you the best.

Relief from Back Pain due to Sleeping Position

While sleeping on your back is fine for some people, for others this can cause low back pain or make the back pain that they already have even worse. If you are used to sleeping this way, one way to get relief is by putting a rolled towel or pillow under your knees. This will help keep the natural curve of you back.

On the other hand, sleeping on your belly is bad if you have a back problem. However, if you are used to sleeping on your belly, put your head on a very soft pillow or sleep without a pillow. This will help keep your neck and back in the best position.

Meanwhile, side sleeping is the best option for a back pain. In addition, putting a pillow between your legs takes the pressure off your hips and lower back.

Finally, the right pillow is also important to avoid or get relief from back pain. For example, orthopedic pillows provide proper support to your spine. Meanwhile, orthopedic pillows are also referred to as therapeutic pillows. And, these therapeutic pillows come in three varieties: cervical, lumbar, and knee.

Smoking

Smoking decreases blood flow to your spine. Consequently, the cushioning disks between your vertebrae break down quicker. Smoking can also weaken bones and give you osteoporosis. Even coughs from smoking can cause back pain. So, it’s best to stop smoking.

Remedies to Get Relief from Back Pain

  1. 1
    First, bed rest helps with an acute back strain or injury. But don’t stay in bed too long. In fact, remaining immobile in bed can make the back pain worse.
  2. 2
    Second, spinal manipulation and massage from a chiropractor can relieve many types of back pain.
  3. 3
    Next, you can give yourself a massage to relieve back pain. For example, deep tissue massager, handheld back massager, or a massage chair might be something to try before going to an expensive chiropractor or massage therapist.
  4. 4
    Also, passive motorized leg exercisers help relieve back pain in the elderly. 
  5. 5
    In addition, research has found that vibration platform machines, vibration plates, 3D, and 4D vibration machines help alleviate back pain.
  6. 6
    Next, acupuncture can help with back pain that does not respond to other treatments.
  7. 7
    In addition, yoga and progressive relaxation can help
  8. 8
    Finally, cognitive behavioral therapy may help.

Get Quick Relief from Back Pain

Get Quick Relief from Back Pain

All of you have experienced back pain at some point in your life.  The severity of the pain forces you to go to the doctor or be taken away from your work.  Why do people face this frequently?  There are many reasons that accelerate it.  For instance, strenuous activities such as lifting weights, bending to pick something.

What is Back Pain?

The term back pain or backache is the pain that is felt in the back. Your back is divided into three parts - upper, middle, and lower part. The upper and middle part forms the thoracic region while the lower part forms the lumbar region. The entire weight of your upper part is carried by the lower part. Hence, people are more likely to suffer pain in the lower portion.

Types of Back Pain

To get quick relief, you should proceed for remedy, according to the type of pain you are having. For your better understanding, I will present them in three categories:

  • Acute pain: This type of pain exists for less than three to six months. The pain mainly involves damaging, wearing, or tearing of tissues. This kind of pain gives you a sensation of pricking needles.
  • Chronic pain: This kind of pain exists for a lengthier period. The continual period of this pain lasts after the tissue heals. They are sub-categorized into two parts: identifiable and non-identifiable.
  • Neuropathic pain: In this type, an individual feels like stabbing, severe, or sharp pain along the nerve.

Causes of Back Pain

For various movements and functions, you are completely dependent upon your back. And, the functions of your back are maintained by a bundle of muscle fibers, bones, tendons, branches of neurons. When any of them are unable to do their work, you feel pain in your back.
In fact, your back pain may be the result of your poor posture or have any medical conditions. Here, I have come with some most probable medical causes of your back pain.

Spinal Osteoarthritis

Image source: practo.com 

In this case, space for spinal cord narrows and is called spinal stenosis.

Muscle or Ligament Strain

Strenuous activists like lifting weights, bending to pick something, gives constant pressure on your back. This results in muscle spasm.

Ruptured Discs

Intercalated disc acts as a soft cushion in between your vertebral column. Any rupture or dislocation of it causes back pain.

Osteoporosis

In this condition, your bones become brittle & fragile, which causes back pain.

Back Pain Needing Immediate Medical Attention

Fortunately, most of the time you get rid of pain in the back with the passage of time. Sometimes, simple home remedies like turmeric supplements, taking rest and self-care brings good results within a few weeks. Otherwise, you must consult with your doctor. Because it could be a red signal of serious medical conditions.

When to see a doctor:

  • If you feel weakness or numbness in either or both legs.
  • If pain spreads in both or one leg, especially when it involves the lower portion of the knee.
  • In case of failure of self-care as well as home remedies. 
  • If you have any medical conditions described above. 
  • If this alters your bowel or bladder habit.

Erase My Back Pain - Emily Lark's back pain stretches program that can ease your lower back ache and help prevent it in the future.

Ways to get a quick fix over Back Pain

1. Try Standing for a Change

You may feel good sitting down at this moment but changing your position may give you relief. A sedentary lifestyle is considered as one of the most common causes to get frequent back ache. Because prolonged sitting puts pressure to your lower back resulting in damage, wear or tear of tissues. So without a second thought, stand up.

2. Grab an Extra Pillow

Your sleeping position is another vital cause to give you back ache. If you habitually sleep on your back, you can simply place a pillow under the knees. In the case of side sleepers, place the pillow between the knees. For stomach sleepers, turn over your pelvis upward with the help of a pillow.

Whatever your sleeping pattern is, follow the above suggestion to prevent your spinal misalignment.

3. Get a Massage

A good massage chair may help relieve back pain. Others include handheld back massagers.

4. Stay Active in the Right Ways

Those with sedentary lifestyle can compensate for their back problems by keeping exercises in their regular routine. If your back ache is caused by a medical condition, you have to consult your doctor. Then, you can start any exercise or yoga with his permission. 

ACP Provided Recommendation for Treating Back Pain

American College of Physicians published a treatment guideline for treating acute or sub-acute low back ache with non-drug therapies. They advise doctors to start their treatment without involving any type of medication.

Of the three types, lower back ache is the most common. In this part, I will mainly focus on providing tips in getting relief from lower back pain.   

ACP provided recommendation are described below.

Physical Therapy

Regular exercise helps you to ease your back stiffness and also strengthen your back muscle. I will highly recommend you to go for stretching to get relief from back ache. Read this, to get general tips for stretching.

● Back Flexion Stretch

● Knee to Chest Stretch

● Kneeling Lunge Stretch

● Piriformis Muscle Stretch

● Standing Hamstring Stretch

Chair Hamstring Stretch

● Towel Hamstring Stretch

● Wall Hamstring Stretch

Acupuncture

Researchers from China, the United States, and other countries have done an extensive study on the effectiveness of Acupuncture in treating pain in the back. And a number of studies suggest that it is extremely helpful in treating neck pain as well as pain in the lower back.

Image source: ES. com

Yoga and Tai chi

Yoga is considered as a complete package of mind-body therapy. You can try these yogas given below. This will make you relax and give strength to your back.

● Cat-Cow

Image source: wikihow.com

● Downward-Facing Dog

Image source: verywellfit.com

● Extended Triangle

Image source: doyou.com

● Sphinx Pose

Image source: lessons.com

Application of Heat or Cold for Low Back Pain

Researchers found moderate evidence about applying heat wrap therapy and  cold treatment for relieving pain in the back. Actually, it's unable to provide you with longer protection. It can only give you additional benefits.

Electromyography Biofeedback

The Surface Electromyographic (SEMG) biofeedback is a process to measure your biological information. It actually provides feedback that helps, both clinician and patient, to gain adequate awareness for controlling over physical domains.

Cognitive Behavioral Therapy

Daniel Cherkin, Ph.D., a senior investigator at Group Health Research Institute, said, " We’re constantly looking for new and innovative ways to help our patients”. The researchers of this Institute found that after training your brain to respond differently to any of your pain stimuli, gives quicker relief other than traditional medical therapy and medicines.

In Summary

The suggestions I described above are all good enough to ease your back pain. But, you must accept the fact is, "An ounce of prevention is worth a pound of cure". So, you should go for a smarter move to avoid your pain rather than wasting energy curing it. A simple adjustment in your day to day life like - correct posture, sleeping pattern, re-setup of the working station is more than enough to prevent back pain.

Fit and Fabulous: Tips for a Healthier You

Fit and Fabulous: Tips for a Healthier You

Are you looking to get fit, but don’t know where to start? Are you trying to eat healthier and need some ideas that work for you? Getting into shape doesn’t have to be hard or expensive. In fact, there are plenty of ways that both newbies and longtime fitness enthusiasts can improve their health and wellness without spending a lot of money or dedicating hours each week at the gym. Here are some tips that will help with your journey toward being more fit and fabulous!

Eat breakfast

  • The importance of eating a healthy breakfast is well established. But if you’re not a morning person or just don’t have time in your busy schedule, it can be difficult to get yourself into the habit of sitting down at 7 AM with a bowl of oatmeal or whatever else you prefer. It’s worth it though–studies show that people who eat breakfast are more likely to lose weight and maintain their weight loss over time than those who skip it altogether. Plus, eating something small first thing means you’ll be less likely to overeat later in the day when hunger strikes again.
  • What should I eat? You don’t need any special foods or supplements. Just make sure whatever choices you do make include whole grains like oats or whole wheat bread with proteins thrown in for good measure.

Drink more water

  • How much water should you drink?

Drinking enough water is an important part of your daily health, but how do you know if you’re drinking enough? The general recommendation is eight 8-ounce glasses each day and if you are following any weight loss diet plan then drinking water will help you detox your body and achieve your goal. That may sound like a lot, but it’s actually not that hard to get in all at once! For example:

  • You can fill up two tall water bottles early in the morning and sip on them throughout the day.
  • Drink one bottle of water when eating lunch or dinner (or both). If this seems too much at first, try starting with half a bottle instead–but keep increasing it until eventually reaching full-size bottles. And remember that coffee, tea and other beverages count toward your fluid intake as well!

Strength training can help you get and stay strong

It’s especially important to strength train if your goal is to lose weight, improve your posture or flexibility and sports performance.

Strength training is a form of physical exercise that uses resistance to build muscles, increase strength and improve overall health. This type of exercise is also called weightlifting or resistance training because it uses weights (such as barbells) as well as other forms of resistance such as bands or bodyweight exercises like push-ups. Also, strength training increases bone density which helps prevent osteoporosis later in life by increasing muscle mass and reducing fat mass at the same time!

Strength training can actually make you more flexible

Flexibility is not just about stretching, it’s also about strengthening and toning the muscles that support your joints. Strengthening those muscles increases their ability to stretch without injury, which means better range of motion–and that includes flexibility! If you’re new to strength training or just want some guidance on how to get started, find a gym, fitness club, or even your medical advisor.

Diet

  • Your diet is a critical part of your health.
  • Eat a balanced diet with plenty of fresh fruits and vegetables, whole grains, low-fat dairy products and lean protein sources such as chicken or fish. You should also limit your intake of saturated fats (found in red meat) and trans fats (found in processed foods).
  • Eat smaller portions more frequently during the day rather than large meals at night so that you feel satisfied without overeating. Skipping meals makes it harder for your body to burn calories effectively because it’s not getting enough fuel from food – which means you’ll end up storing more fat instead of burning it off!
  • Don’t forget breakfast – studies show that people who eat breakfast weigh less than those who skip this important mealtime ritual!

Sleep

Sleep is vital to your health and well-being. A good night’s sleep helps you feel more alert and energized during the day, while poor sleep can cause fatigue and make it difficult to concentrate.

The National Institutes of Health recommends that adults get between seven and nine hours of sleep each night. But, this recommendation varies depending on age, gender and other factors such as stress levels or medical conditions. If you’re having trouble falling asleep or staying asleep at night, talk with your doctor about possible causes–and what steps you might take to improve matters.

Set realistic goals for  yourself

  • Don’t set yourself up for failure. If you’re trying to lose 50 pounds, don’t expect to do it overnight. Make small goals and celebrate them along the way–even if they’re just as simple as drinking more water or going on a walk every day.
  • Don’t set goals that are too ambitious or easy. If you’re trying to gain muscle mass, don’t start off with lifting weights three times per week; instead, try adding one extra session each week until your body is ready for more challenging workouts (and this may take several months). On the other hand, if you want a better sense of balance in your life but don’t have any specific areas where improvement would benefit you most (like sleeping habits), consider setting general goals such as getting eight hours of sleep each night instead of focusing on improving something specific like sleeping less than seven hours per night!

Reward yourself

Best of all, reward yourself when you meet your goals, but don’t use food as a reward.

  • For example, reward yourself with a massage, a movie or a trip to the spa.
  • Or, reward yourself with a new outfit, pair of shoes or piece of jewelry.
  • Or, if you can, reward yourself with time off from work or school, whether it’s one day or an entire week.

Get more fit and stay more healthy with help from these tips

  • Realistic goals are key. Don’t expect to be perfect, but do strive to be your best self.
  • Don’t get discouraged if you slip up or fall off the wagon. It happens! Just keep on truckin’ and make sure that next time is better than this time–and if it isn’t, there’s always another chance down the line!
  • Ask for help when it comes to sticking with your health plan and getting fit: Your friends can provide emotional support; your doctor may have suggestions about how much exercise is right for someone in your condition; and trainers are great at helping people figure out how best to work out (and stay motivated).

Being fit and fabulous is something you can accomplish

The first step to becoming fit and fabulous is believing that you can do it. It’s a journey, not a destination. There will be ups and downs along the way, but if your heart is in the right place and you stick with it, then healthiness and happiness are sure to follow!

Being healthy, fit, and fabulous isn’t just about your physical appearance–it also affects how strong (or weak) your mind feels as well. When we eat right and exercise regularly, we have more energy throughout the day which allows us to do more things than if we were unhealthy or obese; our mental state benefits from this too because the body produces endorphins during exercise which makes people feel happy after they are done working out their bodies.

Benefits from Foot Massage Therapy for Common Health Problems

Benefits from Foot Massage Therapy for Some Common Health Problems

From the ancient period, massage therapies have been used as a natural cure for many health problems. Indeed, almost every massage therapy has lots of benefits for our health. Also, massage therapies don't have any side effects on normal people.

Now, there are different kinds of massage therapies. For example, some are good for specific health benefits. While, others are good for multiple health benefits.

Among all the massage therapies, foot massage therapy is a popular and common massage therapy. In fact, this therapy has lots of common and advanced benefits for health. Also, foot massage is beneficial for multiple health benefits. By the way, it has been named as a foot massage because it is applied on the feet, but its benefits are for the whole body.

In this article, I will share some advanced benefits of foot massage therapy for some common health problems. Also, I will share some tips and tricks to help you have a better foot massage.

Benefits of Foot Massage for Some Common Health Problems

Foot massage has good benefits for our daily common health problems. Sometimes, a regular foot massage can cure a health problem completely. So, here are some benefits of this therapy for some common health problems.

Reduces Stress and Pain

Applying massage therapy regularly helps to reduce the pain from daily work. To reduce regular stress, anxiety, and pain, you can apply foot massage therapy. Indeed, this therapy removes weakness and tightness from muscle tissues. Also, it increases the flexibility of muscle tissues.

Helps to Reduce Headaches

Although it is called foot massage, it surprisingly helps to reduce regular headaches. Indeed, it doesn't matter why you are suffering from headaches. For example, the headaches could be due to sinus problems or from tension in the neck and shoulders. In either case, a foot massage will help you enough to reduce your headache. Incidentally, to have better benefits, you should use it regularly.

Improves Blood Circulation

A foot massage works surprisingly in improving blood circulation. Indeed, the vibrations or pressure from foot massage therapy helps tissues release tightness and toxins. Now, after releasing toxins and tightness from muscle tissues, blood flow to the tissues increases. So, blood circulation increases.

It Lowers Blood Pressure

Since foot massage therapy helps to improve blood circulation, it is useful to lower the blood pressure. Now, high blood pressure creates heart attacks and many other problems. So, by applying this massage therapy, you can reduce the risk of heart attack and other blood pressure-related diseases.

It Helps Deal with Symptoms of PMS and Menopause

Regular foot massage therapy can help to improve premenstrual syndrome and menopause. Also, it helps with improving tension, insomnia, headaches, mood swings, and much more. By the way, these points are joined to the arch of the foot, a thumb-width from the ball of the foot.

Alleviates Cancer Symptoms and Side Effects of Chemotherapy

Many studies show that foot massage therapy helps cancer patients with relieving pain, nausea and are other symptoms of cancer. Also, it helps to prevent side effects of chemotherapy and helps the patient remain fit.

Cope with Symptoms of Multiple Sclerosis

Regular foot massage therapy helps with symptoms of multiple sclerosis, including:

  • Double vision
  • Blindness in one eye
  • Muscle weakness and tension
  • Trouble with sensation
  • Trouble with coordination
  • Crippling fatigue

Helps to Reduce the Effects of Edema in Pregnant Women

It is a proven and well-known benefit of foot massage therapy that it helps to reduce the effects of edema in pregnant women. Incidentally, this effect is also known as the swelling of the feet and ankles, and it happens due to the accumulation of fluid. Moreover, this is a common issue for pregnant women, and it creates pain and several problems during the trimester.

It Improves Sleep

Foot massage therapy before going to bed helps a lot to improve the quality of sleep. Because of relieving pain, stress, and anxiety, you will feel relaxed. Meanwhile, a regular 10 to 20 minute foot massage before you go to sleep will improve your quality of sleep and will relieve weakness from your daily hard work.

Improves the Recovery Process of any Injury

Regular foot massage helps to improve the recovery process of any injury. Specific foot massage or massager is good for specific injury problems. Suppose, if you had an injury during fitness training, or from running while playing, then you can use best foot massager for runners. It is not just for improving the recovery process; it will also help you recharge your feet after any workout session.

How to Have Quality Foot Massage Therapy

To have better benefits, you must apply quality foot massage. Now, there are mainly two best ways to have a foot massage therapy. One is from a qualified massage therapist and another is by using a good foot massager machine.

Foot Massage From a Professional Therapist

Among all the options of having foot massage therapy, having a foot massage from a professional foot massager expert is the best way. Professional massager therapist have lots of experience by applying that massage on different kinds of patients. So, they know how to apply this therapy to you so that you can have the best benefits from this therapy.

Using a Qualified Foot Massager Machine

Although massage therapy from a professional massage therapist is the best option, I think using a good quality foot massager machine is a better option. Because you will get better benefits from this massage therapy if you can use it on a regular basis. But, if you want this therapy from a therapist regularly, it will cost too much, and you won't be able to apply it whenever you need it. But, using a machine is better for long term purposes. Moreover, you will be able to have the therapy whenever you need it and do it yourself.