Archive for the ‘wellness’ tag
Every season brings unique activities that require us to perform some physical activity we may not want to do but have no choice. As I look outside right now it is snowing here on the eastside and that usually means a bit of shoveling that will need to be done. This seasonal activity is a, “I have to..” activity of daily living (ADLs), rather than ADLs we want to do. Therefore, let’s talk about shoveling snow since that time of year is upon some of us, though hopefully on its way out! Of course, if snow is not an issue based on where you live, this information can also be applied to gardening, digging a hole or some other yard related shoveling activity.
First, a few facts that help us appreciate why back pain is so common when we shovel:
1. When we bend over, approximately 2/3rds of our body weight is being lifted in addition to what we’re lifting. Hence, a 180# person has to lift 120# of body weight every time he or she bends over.
2. A 5# weight equals 50# to our back when it is held out in front of us – consider the 10-20# weight on the end of a shovel!
3) Our legs are much stronger than our back and arms. If a person can bench press 300#, they can usually leg press 500# – almost 2x more weight. Yet, most of us use our arms, not our legs, when shoveling.
4) Most of us bend over using poor technique, lift the shovel with the arms and back (not the legs), and rapidly extend and twist the back when we throw the substance from the shovel – 3 bad things!
5. To make it all worse we do the same things over and over and over again, with bodies that are not in proper shape to be doing the activity in the first place. So, what do you do about it?
One way to prevent injuries, especially to the low back is to avoid the activities that injure it in the first place. For those of us who can’t hire the neighborhood kid to shovel the driveway here are some basic tips. The first fact is, we can’t change the fact that 2/3rds of our body weight is above our waist. What we can change right now is just how much you load up that shovel with snow or dirt. Secondly, always bend down using your strong leg muscles, not your back. This reduces the strain that is put on the back while lifting. Take multiple breaks and switch sides so you don’t “beat up” the same muscle groups repeatedly.
If you do hurt your back – using an analogy of a cut on your skin -avoid picking at the cut so it can heal. If your back starts to hurt after shoveling, take a break, rest, ice, and then do some gentle stretches- DO NOT go back out and start shoveling again! Some wise considerations for shoveling include warming up before starting, staying “in shape” by regular exercise throughout the year, maintaining a good nutritional diet and getting enough sleep.
“My name is Bill, and I work in the marketing department for Microsoft. Over the past three months I’ve been noticing that my day-to-day activities such as buttoning my shirt, opening the milk jug, and caring my briefcase are becoming increasingly difficult due to the pain that they cause.it seems as though the pain in my wrist and hand his worst when I’m at work, working on the computer. The pain is becoming so bad, that I am now worried that I will not be able to continue my job duties if it does not go away.what should I do?”
Does this sound anything like you? If it does you may be suffering from a condition called carpal tunnel.carpal tunnel is an extremely common condition affecting millions of Americans on a yearly basis. It is especially a huge concern for those who work at computers on a daily basis, as this is one of the main aggravating, and causes of this condition.
CTS is the result of pinching of the Median Nerve as it travels from the neck into the arm, through muscles in the forearm and into the hand through the carpal tunnel. This nerve can become pinched at the neck, any of the muscles in the arm, or bones of the wrist. This tunnel is quite small in size and included inside the tunnel are 9 tendons, blood vessels, and the median nerve. This condition usually occurs when the muscles joints and tendons of the forearm and hand are overworked, and swell up. Because the carpal tunnel is normally so tight, the increased swelling inside the tunnel pushes and pinches the median nerve creating the classic pain, numbness, tingling, and sometimes burning sensations often described by people suffering with CTS.
Carpal tunnel has been known to affect women more than men at a ratio of up to 4:1. The reason for this is that women have a smaller carpal tunnel in their wrist, and the median nerve and get pinched much easier.
Women also experience fluid retention or build up during menstruation leading to symptoms like swollen fingers and swollen and painful breasts. Inflammation in this already tight, small space of the wrist will increase the vulnerability of that person to carpal tunnel syndrome. Another hormone related cause or contributing factor is the use of birth control pills (BCPs). Since there are many different types of BCPs and each woman is unique and different, finding the BCP with the “right balance” of hormones where the swelling side effect is minimized is very important and should be discussed with the doctor who prescribed the BCPs.
Chiropractors can help with carpal tunnel syndrome through the use of chiropractic adjustments to help realign joints, exercises to help strengthen the area, and anti-inflammatory diets. The biggest help is in eliminating the cause of what created the CTS in the first place, which most of the time is poor ergonomics. Having a chiropractor as one of your team members in treating your CTS is a vital component in eliminating your hand and wrist pains.
When we were kids, we always hated going to the dentist. The image of dentists that is being portrayed to us as youngsters was the image of torture. Now that we’re all grown up, we are concerned with how we look as we smile when our photographs are being taken. Cosmetic Dentistry has now become available for our convenience so we can now say “Cheese” and smile with sparkling white teeth.
Now that you’re all grown up and mature, you start to get a good look at yourself and become more self-conscious. You get to worry about how you look to other people. You get to be conscious about your smile and to show off your teeth. Though you regularly visit the dentist, you still don’t get to have that perfect smile. Ask your dentist about Cosmetic Surgery.
Cosmetic Dentistry is a procedure where you get your teeth fixed using new technology. Your dental problems will be fixed whether they are stains, discolored teeth, gaps or chips on your tooth, and cavities and plaques. Procedures that you’d undergo are application of veneers, tooth bleaching, bonding and dental bridges and many more.
Dental problems are common troubles that we face but you can worry no more with Cosmetic Dentistry. You get to improve your gums condition, teeth and smile with the use of science and technology of cosmetic dentistry.
You can visit your dentist to give you advice about procedures that you would want so you can have that perfect smile. You can also look up for Cosmetic Surgery on the internet and research for more procedures when it comes to having that great smile.
So what are you waiting for? Schedule your next appointment with your Dentist, and check what he has to offer to help you out with your dental problems. With Cosmetic Dentistry, you won’t be teased anymore of your chipmunk teeth but get to receive flattering compliments on your perfect smile.
There are massive misconceptions in the health and fitness industries about the concepts that help us flatten our stomach. The general perception is that cardio and abdominal exercises with a progressive rep-count will help us flatten our belly flab. Without truly understanding the principles behind the human body, we spend hours on upper and lower abs workout sessions, without any success.
The average gym-session, for the lower abs, would involve leg raises, bicycle crunches and more. Every one of those exercises would work extremely well on your lower abs, but the problem lies above and below the abs, in the form of layers of fat. You can spend years on those crunches, but if you do not attack those specific layers of t fat directly, then you can forget about having a toned stomach.
Getting a flat stomach or six-pack abs isn’t as complicated or difficult as some might make it seem. All you need to do is follow a simple diet and a full-body exercise routine that is based around the human body’s principles of burning body-fat. The diet keeps the energy coming in while the exercise routine keeps chipping away at that fat, bringing out that chiseled stomach.
The diet is quite basic and simple – all you need is simple organic food that is completely natural, full of nutrients and in sync with your body’s energy needs. Any and all forms of processed foods should be avoided and staying away from pre-packaged foods is truly the best way to stay healthy.
Through interval training, you vary the intensity at which the exercise is performed. This not only takes care of the cardio-aspect that instructors talk about, but also ensures that the cardio-workout is more focused on the fat around, say, the lower abs. When it comes to planning out the perfect lower abs workout, this combination burns fat and creates lean muscle along the way.
You can spend hours and days with the full-body regimen but it won’t make any difference unless you follow a well-planned out diet regimen as well. Your diet needs to ensure that everything you need in terms of energy and nutrition will be taken care of. The diet’s primary role is to support your body’s effort to get fitter and healthier. Going down the processed or packaged food way is a sure-fire way of undoing any of the good work that your body has done during the exercise sessions.
You don’t need any fancy supplements or energy bars to do what regular, fresh fruits and veggies can do for you. Rich and vibrant sources of energy, nutrition, proteins and even the right kinds of fat are the only things your body needs – all of which are available through fruits, vegetables and even some food grains and nuts. No need for that fancy diet that movie or rock stars follow. What you can get fresh down at the farmers’ market is all you need to keep your body rocking! Plain and Simple Low Abs Workout
Getting a flat, toned stomach isn’t about quantity, it is about quality. If you are following a high quality exercise routine and making sure that only natural and high-quality food sits on your plate, then you are just inches away from a ravishing six-pack.
When you accumulate those few extra pounds around your stomach, and want to get rid of them, what do you do? You head down to the gym, sign up and hit those treadmills and crunches as hard as you can. Instructors tell you that those are the best ways of how to tone your stomach. However, months down the line, all that gets leaner is your bank account!
Throughout those million reps-per session of stomach crunches and leg-raises, all you do is tighten up those muscles without touching upon the fat. The only way to get rid of that fat is to focus your efforts onto it. However, these abs-specific exercises do not touch either the subcutaneous layer of fat, above your muscles, or the visceral layer, below the muscles.
Without focusing on a fat-burning routine that looks out for the entire body, that abdominal bulge will stay exactly where it is.
One of the first things to understand, when you are learning how to tone your stomach, is the way your body burns fat. Abdominal exercises are all good when it comes to building muscle strength, but when it comes to burning the fat that surrounds it from above and below, they are utter failures. What if there was a simpler way to ensure that your abdominal bulge was directly attacked, one that you could easily follow?
Abs-focused exercises are not a bad thing – in fact, they can be included twice a week, for about five minutes, into your routine. However, that is all that you need out of them. Anything more would be a mere waste of time and effort, with little to show in terms of results. Instead, if you spend time in a full-body workout that is scientifically designed to burn belly fat, you would benefit more, and quicker.
While you can still do abs-specific exercises, you don’t need them for more than five minutes, twice a week. Anything more is simply a waste of time. What’s more, instead of increasing that rep-count, you can simply add more resistance and maintain those same rep-numbers as your muscles grow stronger.
Stay away from anything that comes in a bag or packet! Most processed foods come with plenty of unnatural ingredients that do incredible harm to your body and digestive system. There are fewer ingredients which house the energy-rich nutrients you need and, therefore, for the same amount of food, you receive a lot fewer benefits.
You can find natural, nutrient-rich food items, like fruits and vegetables, in the very supermarkets and stores where you buy these processed food items from. To top all that, the amount of energy reserves, created by these natural foods, are ideal for the kind of exercise regime you need.
If you do want to live better and have a flat stomach to flaunt, then you need to know how to tone your stomach in the right way. Simply follow our natural diet plan and full-body exercise routine and you will love the way your body thanks you!
Its almost that time of year again! Time for the sunshine to come out and for the flowers to start to bloom. This means getting out into the garden, and with that comes gardening injuries. Digging, bending, twisting, and pulling are all vigorous physical activities and they are all a huge part of gardening, and yet we rarly consider gardening a physical activity. “Many people think gardening as an innocuous activity, but it puts the body in positions it hasn’t been in for months-bending, sitting on the ground, stooping, working on all fours,” says Dr. Hancock, DC of Chicago.
We have to start thinking about gardening activities much like we would think about participating is a sporting activity. “To warm up, walk for five to 10 minutes to get your heart rate up While you garden, divide your activity into thirds- (movements affecting the body) below the waist, between the waist and shoulders, and above the shoulders, doing each for 10 to 15 minutes,” he says.
Before and after a gardening project, Kathi Casey, ERYT, CPI, a health coach and trainer practicing in Massachusetts, recommends a complete stretch and flexion of the spine for a minute or two before and after a gardening project. “Sit tall in a straight chair with your feet on the floor. Inhale deeply as you slowly arch your spine; then exhale slowly as you curl. Avoid straining your neck,” she says.
For those of you who are going to take on bigger gardening projects like diging trenches, Debbie Mandel, MA, a fitness and stress management expert and author of Addicted to Stress: A Woman’s 7-Step Program to Reclaim Joy and Spontaneity in Life, recommends undergoing some strength training to prepare. “To strengthen upper extremities, she prefers triceps extensions and wrist curls with dumbbells. To strengthen shoulders for overhead movements, use two dumbbells in a military press and shoulder raises. “Remember to hold your abdominals in tightly to support your back and recruit core strength, and to exhale on exertion,” she adds.
All in all, make sure that you are physically prepared to garden this summer. I have seen far too many gardening injuries and would like you to stay strong and healthy this gardening season.
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When you are diagnosed with a incurable health problem like cancer you have two options : take it as a death ruling or a gift for a new life.
Now let me ask you: Which of the 2 choices serve you the most? You can choose either, but of course, if you want to continue living, then choosing the option of choosing illness as a gift will serve you to learn about a new you and find out more about life.
How we tend to CHOOSE to see something influences how we FEEL in relation to something. And how we feel will either elevate or drop our energy.
When your body is experiencing illness the last thing you want to do is drop your energy – it is low enough as it is. So why not take a path that will elevate your energy providing you with new hope and uplifting feelings.
Wouldn’t it be awesome if when you went to the physicians to be given the concluding examination results for cancer that the doctor sat there at the table with you and with a great big smile announced that they had some great news for you and that you are presently about to receive the most wonderful gift that you may perhaps ever imagine in your entire life. And as the physician watched the warm glow of hope and joy spread across your face he announced that your body is showing signs of sever stress due to your preceding life-style and emotional choices and that some of your organs have gone on strike because they have become overloaded with toxins but there is a excellent solution that will allow your body to heal and your organs to rejuvenate but it will take going on for six to twelve months based on your own commitment levels.
HOW WOULD YOU FEEL if you had been locked up with apprehension about having cancer and may die within a year and your doctor presented you with an opportunity in the way we’ve just described. You would perhaps feel relieved which would raise your energy and furnish you with a sense of hope and possibility for your life.
How you wish to see something is so important. The trick is to always observe things in a way that SERVES you. Why would you ever perceive things in any other way. And why would you ever let someone else show you things that do not serve you.
Why Illness and Chronic Diseases are A Gift?
Illness is basically an alarm bell. It’s not a death ruling. When your body exhibits sign of ill health it is telling you that you are out of alignment. You have strayed too far in a direction that does not serve you either in your physical or mental/emotional actions.
To repair your body to peak health all you need to do is listen to the alarm bell, then SWITCH IT OFF – in other words once you see there is an issue DO NOT FOCUS ON THE ISSUE any more – at that time focus on what you wish for – perfect health.
What we concentrate on in our lives grows that is why it is crucial that once you recognize your body is showing signs of ill health that you don’t focus on the ill health but instead put your full focus in to wellness and TAKE ACTION to change your life and habits.
Brushing and flossing tend to be something we all learn at an early age. The proper way to brush your teeth takes less than 2 minutes, although many individuals tend to invest much longer, or even much less. Most adults tend to spend less than a minute, which isn’t enough time to clean your tooth. To get the right amount of time brushing, you should try utilizing a stopwatch while you brush.
Whenever you brush your teeth, you should avoid using stress but instead use short, gentle strokes. You should focus on hard to reach places, and make sure that you get the areas involving the teeth too. You should also make sure you get eating surfaces as well, together with your upper and lower gums. If you focus on every area of your mouth, you’ll get everything when you clean.
Along with using the proper brushing techniques, additionally, you will need to use the right toothpaste too. There are a variety of toothpaste available, made to help you with a number of different conditions. You can get tooth paste that will avoid toothaches, quit sensitivity, and prevent things such as tartar as well as gingivitis. Toothpaste is the best way to protect your own teeth, so that you should always ask your dentist what type of toothpaste he recommends for you.
To find the most out of cleaning, you’ll need to have a very good toothbrush. There are many different models to select from, which can make it extremely difficult to choose one. When you make your choice, you need to look for brushes that have soft bristles. Soft bristles are simple on your gums, and they will remove plaque along with other debris out of your teeth. A small head can also be preferred, as it can certainly easily reach hard to get locations, such as your own back tooth.
To get the most from your brushing, you should always use a bit of good sense and ask your dentist with regard to his recommendations. Brushing your teeth will help have them healthy, and stop the buildup of plaque and tartar. Keep in mind that brushing does help your teeth, even though you still need to go to your dental professional for regular examinations. If you take proper care of your tooth and clean them regularly – you will keep them free of infections as well as cavities.
Body mass index is a measurement that takes into consideration your weight in relation to your height. The end result is a number that gives an indication as to whether or not you’re overweight, and if you are, if it is dangerously so.
As far as body mass index goes, if you have a BMI of 18.5 or lower, you are considered underweight. A healthy weight range lies between 18.5 and 24.9, while a BMI of between 25 and 29.9 indicates you are overweight. Someone who is considered obese has a BMI of over 30. The higher into the 30s your BMI goes, the more dangerous the situation is in terms of your health. You will likely be instructed to lose weight if your BMI is over 25, but if it’s over 30, losing weight becomes a little more urgent.
Using the BMI system as a guide to help lose weight has certain benefits to help point you in the right direction. Figuring out your BMI is an easy process, especially with the multitude of online BMI calculator available for you to use. A BMI calculator gives you your BMI number after you enter your height and weight into the template. Any online search for BMI calculator will turn up several that you can use for free. Once you punch the numbers into the BMI calculator, you will have a better idea of where you stand and if you need to lose weight or not.
Using BMI is also a very affordable method to help gauge your body fat ratio. Some methods require specialized equipment or require you to travel to special hospitals or clinics to have the testing done. Special testing may end up giving you more data, but a simple BMI calculator is a trusted and free method to help most people lose weight. Once you’ve discovered your BMI, you really have no reason to continue going along with your head in the same about your weight. There are some circumstances when a BMI calculator would reveal inaccurate results, but it is usually very accurate. Sometimes, with heavily muscled athletes such as bodybuilders, the BMI calculator might indicate a number that signifies obesity, when that definitely isn’t the case.
The ability to track your results as you lose weight is another big benefit of using a BMI calculator. As your weight loss, so will your BMI, and using a BMI calculator makes it easy to monitor the number and see when you move from one category to the next. It is beneficial to keep a record of your height, weight and BMI and take measurements every couple of weeks to see what kind of progress you are making. If your BMI is up over 30 it’s important to get it down under the obesity level as quickly as possible. You may be using calorie restriction and exercise to lose weight, or your doctor may have prescribed you. Whatever the method, find a good BMI calculator and keep track of your BMI so you’ll stay on the right track.
There are many fad diets that say they can help you weight loss programs, instead trust the weight loss experts and shed those extra pounds naturally.