Back pain is a very common affliction. In fact, pretty much everyone has felt pain of some kind in their upper or lower back. If you are experiencing pain that just won’t quit but can’t work out why, here are a few suggestions. The best part is that once you find the cause, it’s much easier to find the solution.
The most common cause of back pain is a muscle strain. This is caused when you put an unexpected force on your muscles like a twist or a pull. The pain from a common muscle strain will only last a few days; however, if you often participate in a strenuous activity or job, you may have various muscle strains causing ongoing pain.
If you commonly have back pain but aren’t doing a lot of physically demanding activity, your back pain could be due to a misalignment in your spine from how you’re sitting or standing. Everything from your chair and shoes, to your general posture can affect how your back is aligned. Here are some common causes of back pain:
* Improper footwear. While you may have to pay a little bit more, quality shoes don’t have to be terribly expensive and are generally well worth the investment. Plus they also tend to last longer. If simply buying supportive shoes doesn’t help, try insoles or seeing a doctor about orthotics. Just remember that often these solutions can make the problem worse before it gets better and it may take several months for full relief.
* Posture. Many times minor back pain is caused by your body being improperly situated from poor posture. This can be caused if you slouch when you sit or stand, and even by sleeping in an improper position. Try to sit and stand up straight, and sleep in the fetal position with a pillow between your legs to keep your back properly aligned.
* Improper furniture. While trying to sit and sleep in the right position can help your posture, your chair, desk or bed may be preventing your spine from aligning. If you sit at a desk, make sure your chair is adjusted properly for your height. Your office may even have an ergonomics specialist to help you if you ask. In addition, make sure you have a bed that properly supports your weight, and replace old or outdated furniture.
If your pain is severe, it may be cause by something more serious. Common causes of severe back pain include a herniated disc, osteoporosis, arthritis, spinal stenosis, and sacroiliitis. While these problems are generally not dangerous, it is a good idea to see a doctor to keep the pain from interfering with your daily life. He can recommend exercises, medication, or surgery to help correct the problem and ease pain. Your doctor can also rule out more serious conditions that could be causing pain.
While back pain can be annoying or unbearable, it is treatable. With a few changes, you’ll be feeling better in no time.
Tuesday, 30 September 2008
Have a Food Allergy Plan for your Children
For a parent, a food allergy can be a scary thing. However, if you take the proper precautions, you can help keep your child safe and healthy. The most important part of doing this is to have an allergy plan. This way, no matter what situation arises, your child will be well treated and cared for.
The most important thing in your food allergy plan is avoidance. The best way to treat a food allergy is to never have a reaction in the first place. Make sure safe food is provided, but also stress to your child how important it is for them to stay away from certain foods.
Part of proper avoidance is also learning how to read labels. Many food companies try to “hide” certain ingredients in their food. It’s important to learn all the possible names a food might go by (and related foods your child may be allergic to as well) so you know how to find and avoid them.
While you may do your best, the occasional allergic reaction is often unavoidable but if you are prepared, it is treatable. The first step is to have an emergency medicine kit specifically for your child on hand. Depending on the severity, this will often include an epinephrine pen and some kind of antihistamine, and instructions on how to use them. Your doctor will be able to give you the best course of action.
One of the most important parts of your food allergy plan is making sure other people in your child’s life are informed about it. While you may want to be around to protect your kids 24/7, that’s probably not a feasible option. That means you need to keep your children’s teachers, babysitter, day care providers, school nurses, friends’ parents, and anyone else that may be entrusted with their care informed in case something should happen.
Caregivers need to not only know that your child is allergic to a certain food, but also what to do if a reaction should occur. If your child has a severe reaction, just telling someone to call you if there is a problem is not a feasible option and delays precious time that they have to treat your child.
In addition to letting people responsible for your child know about their condition, it is also important to get your child a medical alert bracelet that contains vital information about their allergy. This way, if someone isn’t around who knows what’s going on, your child will still receive the medical care they need.
Your allergy plan is not going to put itself together - it will take you quite a bit of time and effort to get supplies together and keep everyone informed. With some effort, your child will be well protected wherever they go.
The most important thing in your food allergy plan is avoidance. The best way to treat a food allergy is to never have a reaction in the first place. Make sure safe food is provided, but also stress to your child how important it is for them to stay away from certain foods.
Part of proper avoidance is also learning how to read labels. Many food companies try to “hide” certain ingredients in their food. It’s important to learn all the possible names a food might go by (and related foods your child may be allergic to as well) so you know how to find and avoid them.
While you may do your best, the occasional allergic reaction is often unavoidable but if you are prepared, it is treatable. The first step is to have an emergency medicine kit specifically for your child on hand. Depending on the severity, this will often include an epinephrine pen and some kind of antihistamine, and instructions on how to use them. Your doctor will be able to give you the best course of action.
One of the most important parts of your food allergy plan is making sure other people in your child’s life are informed about it. While you may want to be around to protect your kids 24/7, that’s probably not a feasible option. That means you need to keep your children’s teachers, babysitter, day care providers, school nurses, friends’ parents, and anyone else that may be entrusted with their care informed in case something should happen.
Caregivers need to not only know that your child is allergic to a certain food, but also what to do if a reaction should occur. If your child has a severe reaction, just telling someone to call you if there is a problem is not a feasible option and delays precious time that they have to treat your child.
In addition to letting people responsible for your child know about their condition, it is also important to get your child a medical alert bracelet that contains vital information about their allergy. This way, if someone isn’t around who knows what’s going on, your child will still receive the medical care they need.
Your allergy plan is not going to put itself together - it will take you quite a bit of time and effort to get supplies together and keep everyone informed. With some effort, your child will be well protected wherever they go.
Exercising - Where Should I Start?
Fitness is important for people of all ages but it becomes more important the more you age. Exercise keeps your mind and body healthy and can prevent injuries and slow symptoms of aging.
Deciding to get in shape is probably the most important step in getting fit, but it doesn’t stop there. Many people lose their way because they just don’t know how to get started. Perhaps you’ve never really tried to get in shape, or you have but you’ve strayed away. Here are some tips on how to get on track, no matter your age.
The Doctor
You often ignore it but if you’ve been looking into getting fit, you’ve probably seen and heard the same message over and over: consult your doctor before starting a diet and exercise program. While this message is important for everyone, it’s even more vital as you age. We’ve all heard of seniors who run marathons and climb mountains, but just because their body is built for it doesn’t mean yours is.
By starting a fitness program without seeing your doctor, you could be putting your health in serious danger. If your doctor does find a problem, they can help you take steps to reduce your risk and give you advice for getting fit in a safe manner.
The Gym
Gyms are always a great place to get started getting fit. While many gyms have been geared towards younger people with a high fitness level, a lot of places are starting to catch on and are marketing towards baby boomers. They are offering classes, programs, and equipment designed for people who have less mobility or are beginners. Many gyms also offer a start-up program to help people who haven’t been to a gym in a while get going. They can recommend exercises and programs designed just for you.
Fitness Clubs
If the gym isn’t for you, why not try a walking or other fitness club. You can get a workout, get social support, and you can often get fringe benefits including health check-ups or discounts. You can usually find a walking club with your local mall, which offers the benefit of being climate controlled, and is safer than walking in the open on streets.
Your Friends
One of the biggest factors in determining whether or not you’ll stick with a workout plan is whether or not you have a back-up system to keep you motivated. If you have friends who work out or participate in physical activities, ask if you can join them. Usually they’re very excited to have someone else interested in what they do and will be happy to help you out. If your friends aren’t really active, try to convince them to get started with you. You can research your options together and you won’t feel so out of place when someone else is with you.
Remember, the most important part of an exercise program is to have fun. That way you’ll stick with it and reap the full benefits for a long time.
Deciding to get in shape is probably the most important step in getting fit, but it doesn’t stop there. Many people lose their way because they just don’t know how to get started. Perhaps you’ve never really tried to get in shape, or you have but you’ve strayed away. Here are some tips on how to get on track, no matter your age.
The Doctor
You often ignore it but if you’ve been looking into getting fit, you’ve probably seen and heard the same message over and over: consult your doctor before starting a diet and exercise program. While this message is important for everyone, it’s even more vital as you age. We’ve all heard of seniors who run marathons and climb mountains, but just because their body is built for it doesn’t mean yours is.
By starting a fitness program without seeing your doctor, you could be putting your health in serious danger. If your doctor does find a problem, they can help you take steps to reduce your risk and give you advice for getting fit in a safe manner.
The Gym
Gyms are always a great place to get started getting fit. While many gyms have been geared towards younger people with a high fitness level, a lot of places are starting to catch on and are marketing towards baby boomers. They are offering classes, programs, and equipment designed for people who have less mobility or are beginners. Many gyms also offer a start-up program to help people who haven’t been to a gym in a while get going. They can recommend exercises and programs designed just for you.
Fitness Clubs
If the gym isn’t for you, why not try a walking or other fitness club. You can get a workout, get social support, and you can often get fringe benefits including health check-ups or discounts. You can usually find a walking club with your local mall, which offers the benefit of being climate controlled, and is safer than walking in the open on streets.
Your Friends
One of the biggest factors in determining whether or not you’ll stick with a workout plan is whether or not you have a back-up system to keep you motivated. If you have friends who work out or participate in physical activities, ask if you can join them. Usually they’re very excited to have someone else interested in what they do and will be happy to help you out. If your friends aren’t really active, try to convince them to get started with you. You can research your options together and you won’t feel so out of place when someone else is with you.
Remember, the most important part of an exercise program is to have fun. That way you’ll stick with it and reap the full benefits for a long time.
Thursday, 25 September 2008
Balancing Your Diet to Improve Tension and Stress
While we know that exercise can relieve stress, balancing your diet to improve tension and stress is another facet to achieving overall good health.
When our immune system is out of balance, we are more vulnerable to everyday stresses and tension. However, if our daily diet consists of foods that strengthen the immune system, we are more able to survive the effects of stress and tension we face on a daily basis.
What kind of balanced diet should we engage in? Remember your mom telling you that breakfast is the most important meal of the day? She was right. Without eating a proper breakfast, we tend to stop at a coffee shop and choose a sugary delight. Instead, why not opt for a bowl of oatmeal with a glass of water. Substitute caffeine with chamomile tea, which is a wonderful stress reducer.
If you don’t have time to sit down and have a nourishing breakfast, try a vegetable smoothie. Packed with vitamins and nutrients, this is much better than coffee and toast.
Sugar contributes to stress. You may notice that a while after eating a sugary snack or a bar of chocolate, you feel fatigued. While the sugar may help in the short term, you are just adding wood to the fire in the long run. Conversely, snacking on protein is much healthier for you and helps to maintain blood sugar levels as well. Popcorn is another snack which can get you through the 3 o’clock yearning for something sweet.
It's a good idea to avoid salt as it can increase blood pressure which, when confronted with a stressful situation, can increase the tension twofold. Foods such as hot dogs have a high salt content.
Another tip is to stay away from foods that contain fat. Instead, opt for vegetables, fruits, lean meats, fish, chicken, beans, and leafy green vegetables. These are not only healthy for you, but contain antioxidants that are beneficial in reducing free radicals in your body. For example, you can choose turkey burgers which are much leaner than regular beefburgers.
Instead of going out to lunch, you can make lunch at home and bring it to the office. Cut up some carrots, celery, and add some cottage cheese or tuna in water. Or, you can make a nutritious salad with pieces of chicken and lemon vinaigrette. Also, drink plenty of water each day. This serves to keep you sated and hydrated at the same time.
Balancing your diet to improve tension stress is as important as exercise. You will not only feel good, but your energy level will be constant and productivity will increase.
When our immune system is out of balance, we are more vulnerable to everyday stresses and tension. However, if our daily diet consists of foods that strengthen the immune system, we are more able to survive the effects of stress and tension we face on a daily basis.
What kind of balanced diet should we engage in? Remember your mom telling you that breakfast is the most important meal of the day? She was right. Without eating a proper breakfast, we tend to stop at a coffee shop and choose a sugary delight. Instead, why not opt for a bowl of oatmeal with a glass of water. Substitute caffeine with chamomile tea, which is a wonderful stress reducer.
If you don’t have time to sit down and have a nourishing breakfast, try a vegetable smoothie. Packed with vitamins and nutrients, this is much better than coffee and toast.
Sugar contributes to stress. You may notice that a while after eating a sugary snack or a bar of chocolate, you feel fatigued. While the sugar may help in the short term, you are just adding wood to the fire in the long run. Conversely, snacking on protein is much healthier for you and helps to maintain blood sugar levels as well. Popcorn is another snack which can get you through the 3 o’clock yearning for something sweet.
It's a good idea to avoid salt as it can increase blood pressure which, when confronted with a stressful situation, can increase the tension twofold. Foods such as hot dogs have a high salt content.
Another tip is to stay away from foods that contain fat. Instead, opt for vegetables, fruits, lean meats, fish, chicken, beans, and leafy green vegetables. These are not only healthy for you, but contain antioxidants that are beneficial in reducing free radicals in your body. For example, you can choose turkey burgers which are much leaner than regular beefburgers.
Instead of going out to lunch, you can make lunch at home and bring it to the office. Cut up some carrots, celery, and add some cottage cheese or tuna in water. Or, you can make a nutritious salad with pieces of chicken and lemon vinaigrette. Also, drink plenty of water each day. This serves to keep you sated and hydrated at the same time.
Balancing your diet to improve tension stress is as important as exercise. You will not only feel good, but your energy level will be constant and productivity will increase.
Five Essential Oils Perfect for Relaxation
There is an old expression that says, “If you want something done, ask a busy woman.” There is a direct analogy between this quote and choosing five essentials oils that are perfect for relaxation.
Here are the top five essential oils which are perfect for relaxation:
Lavender: This essential oil is the most popular of all. It not only reduces stress, but has a sedative effect which both calms and soothes. It has anti-depressant properties and overall calms the nervous system.
Bergamot: This oil has the same sedative effect as lavender in that it totally relaxes you into an instant state of blissful sleep. This is an essential oil that acts as a de-stressor. It can also be found in a very famous tea - Earl Grey.
Sandalwood: For those who suffer from anxiety, this oil can subdue the inner angst within. Most people who suffer from anxiety also develop insomnia, and this oil has been known to alleviate that, as well as bring about a more relaxed and calmer state.
Ylang Ylang: A favorite among aromatherapists, this oil transcends all others for bringing about an inner peace and balance in both the mind and body. It also acts as an antidepressant.
Chamomile: The reason why so many people drink chamomile tea is due to its soothing effect. As an essential oil, however, it relaxes the body and the mind and relieves much of the stress after a long hard day. It is also good for insomniacs and for those who suffer from anxiety.
Now if you really want to relax, you can combine some of these oils with carrier oils, and make your own mixed blends of aromatherapy essential oils. These can be kept on hand for those days and nights when stress and anxiety takes control.
While there are numerous essential oils which may be used alone or in combination with others, it is important to also utilize the carrier oils to dilute the highly concentrated essential oils. Chamomile and ylang ylang are just two of the carrier oils which may be used in conjunction with the main oil of choice.
Relaxation is a rare commodity these days, and selecting any one of these essential oils to further the relaxation process is perfect for the busy person in all of us.
Here are the top five essential oils which are perfect for relaxation:
Lavender: This essential oil is the most popular of all. It not only reduces stress, but has a sedative effect which both calms and soothes. It has anti-depressant properties and overall calms the nervous system.
Bergamot: This oil has the same sedative effect as lavender in that it totally relaxes you into an instant state of blissful sleep. This is an essential oil that acts as a de-stressor. It can also be found in a very famous tea - Earl Grey.
Sandalwood: For those who suffer from anxiety, this oil can subdue the inner angst within. Most people who suffer from anxiety also develop insomnia, and this oil has been known to alleviate that, as well as bring about a more relaxed and calmer state.
Ylang Ylang: A favorite among aromatherapists, this oil transcends all others for bringing about an inner peace and balance in both the mind and body. It also acts as an antidepressant.
Chamomile: The reason why so many people drink chamomile tea is due to its soothing effect. As an essential oil, however, it relaxes the body and the mind and relieves much of the stress after a long hard day. It is also good for insomniacs and for those who suffer from anxiety.
Now if you really want to relax, you can combine some of these oils with carrier oils, and make your own mixed blends of aromatherapy essential oils. These can be kept on hand for those days and nights when stress and anxiety takes control.
While there are numerous essential oils which may be used alone or in combination with others, it is important to also utilize the carrier oils to dilute the highly concentrated essential oils. Chamomile and ylang ylang are just two of the carrier oils which may be used in conjunction with the main oil of choice.
Relaxation is a rare commodity these days, and selecting any one of these essential oils to further the relaxation process is perfect for the busy person in all of us.
Tuesday, 23 September 2008
A Safe Sugar Substitute
Derived from a chinese fruit, lo han kuo (magic fruit, luo han guo) can be up to 250 times sweeter than sugar but with barely measurable calories. It is traditionally used in China as a medicinal herb for treating cough and sore throat; folk medicine believes that it increases longevity. In the West, one of the best known trade names is SlimSweet
Water Aerobics Baby Boomer Style
Are you keen to get in shape but don’t like the idea of machines or intensive workout classes? Do you have an injury or are worried about putting extra stress on your body? Why not hop in the pool and try out a water aerobics class? It’s a great way to get in shape and stay healthy.
Water aerobics makes a great total body workout. If you run on a treadmill or use a machine, you’re only working one part of your body at a time. With water aerobics, a particular exercise may be working on your arms but you’re also using your legs, abs and the rest of your body to keep yourself stable and push against the water.
Resistance bands and other similar products are a great way to build muscle but they usually only work one area at a time. Water provides a naturally more resistant atmosphere all over your body so you build and tone as you get your cardio workout.
When many people think of water aerobics, they assume it’s for older people who can’t do other higher impact exercises, but it’s actually a great workout for everyone. Most gyms offer classes for all skill levels, from beginners and people with health problems such as arthritis, to those who are in peak condition. For those who are still at a high level, you can step up the challenge and try deep water classes.
One of the reasons most people choose water aerobics is because it’s low impact. That means it’s a great for those with arthritis and other joint problems, people recovering from injuries, and those who just don’t want a high impact workout. Even though it’s more gentle, it is still a great way to get the heart rate up and work muscles.
Probably the best benefit to water aerobics classes is that you are having fun. You can generally find a class with people your own age and skill level that you can enjoy your time with while working out at the same time. Plus, you may find many of them are great to talk to outside the gym as well.
The variety of water aerobics isn’t just for different skill levels; most places offer more than one option for the type of water aerobics at each level, so you can mix it up. This is great if you tend to get bored working on machines or even playing sports.
Many people hesitate to get into water aerobics simply because they don’t want to be seen in a swimsuit. While it may be embarrassing to begin with, it’s usually something that goes away with time simply because you’re having fun, looking better and everyone else is in a swimsuit too. If it’s a big deal to you, don’t worry about it; you can wear something that covers more, or even go in a t-shirt. Whatever makes you feel comfortable is the best thing for you.
So why not go look up some classes and get started today? You’ll be having fun and getting fit at the same time.
Water aerobics makes a great total body workout. If you run on a treadmill or use a machine, you’re only working one part of your body at a time. With water aerobics, a particular exercise may be working on your arms but you’re also using your legs, abs and the rest of your body to keep yourself stable and push against the water.
Resistance bands and other similar products are a great way to build muscle but they usually only work one area at a time. Water provides a naturally more resistant atmosphere all over your body so you build and tone as you get your cardio workout.
When many people think of water aerobics, they assume it’s for older people who can’t do other higher impact exercises, but it’s actually a great workout for everyone. Most gyms offer classes for all skill levels, from beginners and people with health problems such as arthritis, to those who are in peak condition. For those who are still at a high level, you can step up the challenge and try deep water classes.
One of the reasons most people choose water aerobics is because it’s low impact. That means it’s a great for those with arthritis and other joint problems, people recovering from injuries, and those who just don’t want a high impact workout. Even though it’s more gentle, it is still a great way to get the heart rate up and work muscles.
Probably the best benefit to water aerobics classes is that you are having fun. You can generally find a class with people your own age and skill level that you can enjoy your time with while working out at the same time. Plus, you may find many of them are great to talk to outside the gym as well.
The variety of water aerobics isn’t just for different skill levels; most places offer more than one option for the type of water aerobics at each level, so you can mix it up. This is great if you tend to get bored working on machines or even playing sports.
Many people hesitate to get into water aerobics simply because they don’t want to be seen in a swimsuit. While it may be embarrassing to begin with, it’s usually something that goes away with time simply because you’re having fun, looking better and everyone else is in a swimsuit too. If it’s a big deal to you, don’t worry about it; you can wear something that covers more, or even go in a t-shirt. Whatever makes you feel comfortable is the best thing for you.
So why not go look up some classes and get started today? You’ll be having fun and getting fit at the same time.
Creamy Lemon Broccoli Soup
You have got to try this - absolutely delicious.
Ingredients
1/2 tablespoon olive oil
1/2 cup celery, chopped fine
1 large onion, chopped
1 small potato, peeled and diced
1/8 teaspoon pepper
1 bay leaf
1/4 teaspoon dried oregano
4 cups low sodium chicken broth
5 cups broccoli florets
1 teaspoon lemon juice
3 tablespoons non-fat sour cream
Instructions:
Place the olive oil in a Dutch oven pan over medium heat. Place the celery and onion into the heated oil. Cook 8 minutes stirring occasionally. Place the potatoes into the pan. Sprinkle in the pepper and oregano and stir slightly. Add the bay leaf. Pour in the broth. Turn the heat to high and bring soup to a rapid boil. Once boiling reduce the heat to medium low. Cook soup 20 minutes. All the vegetables should be very tender. Place the broccoli florets into the soup. Continue cooking 10 minutes or until the broccoli just begins to tender. Remove the soup from the heat. Remove the bay leaf and discard. Place the soup in the blender. Puree until very smooth. Pour the soup into serving bowls. Place the lemon juice and sour cream in a small bowl. Blend the two ingredients together well. Add one or two spoons of the lemon mixture to the top of the soup before serving.
Tip: This recipe is full of vegetables and extremely low in fat.
Nutritional Information (Approximate Values):
Calories 90, 6 g protein, 2 g fat, 1 g saturated fat, 14 g carbohydrate, 4 g fiber and 209 mg sodium per 1 1/2 cup serving.
Ingredients
1/2 tablespoon olive oil
1/2 cup celery, chopped fine
1 large onion, chopped
1 small potato, peeled and diced
1/8 teaspoon pepper
1 bay leaf
1/4 teaspoon dried oregano
4 cups low sodium chicken broth
5 cups broccoli florets
1 teaspoon lemon juice
3 tablespoons non-fat sour cream
Instructions:
Place the olive oil in a Dutch oven pan over medium heat. Place the celery and onion into the heated oil. Cook 8 minutes stirring occasionally. Place the potatoes into the pan. Sprinkle in the pepper and oregano and stir slightly. Add the bay leaf. Pour in the broth. Turn the heat to high and bring soup to a rapid boil. Once boiling reduce the heat to medium low. Cook soup 20 minutes. All the vegetables should be very tender. Place the broccoli florets into the soup. Continue cooking 10 minutes or until the broccoli just begins to tender. Remove the soup from the heat. Remove the bay leaf and discard. Place the soup in the blender. Puree until very smooth. Pour the soup into serving bowls. Place the lemon juice and sour cream in a small bowl. Blend the two ingredients together well. Add one or two spoons of the lemon mixture to the top of the soup before serving.
Tip: This recipe is full of vegetables and extremely low in fat.
Nutritional Information (Approximate Values):
Calories 90, 6 g protein, 2 g fat, 1 g saturated fat, 14 g carbohydrate, 4 g fiber and 209 mg sodium per 1 1/2 cup serving.
Thursday, 18 September 2008
Blog number one
This blog is here to promote the benefits of fitness, health and nutrition with a probable bias towards alternative treatments and remedies. If we want to live longer, stay healthy and enjoy our life to the maximum, we need to look after our fitness, health and nutrition in a more responsible way.
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