Monthly Archives: May 2017

Diet And Lifestyle

Diet

Fresh vegetables and fruits make some of the best diet remedies to reduce risks of lower back pain. Deeply colored vegetables and fruits are especially good anti-inflammatory food and can include cherries, beets, carrots, watermelon, sweet potatoes and berries, kale, broccoli and spinach. They are nutrient loaded and will reduce the pain. You can also consider spices and herbs like garlic, oregano, turmeric, rosemary, ginger, basil and cinnamon as they are rich in anti-inflammatory agents.

Plan a based diet that includes chia and flax seeds is also very good. You can combine with omega-3 from fish like sardines, tuna, herring and salmon among others. Other foods you should include in your diet to beat the pain are pecans, almonds, lean proteins and avocados.

Calcium and Vitamin D are also very important in reducing the risks of the lower back. This is because they maintain bone mass, but they should also be taken in moderation. Natural food sources of calcium include cheese, yoghurt and milk and leafy green vegetables.

Lifestyle

When it comes to lifestyle changes that can help you reduce lower back risks, there is so much you can do. Some of the easiest changes include:

• Modifying daily activities so they do not include heavy lifting

• Improving your posture, especially when sitting on your computer for long periods

• Creating an exercise program that is easy to follow

• Managing weight and losing the excess pounds so you do not end up straining the back too much

• Sleeping sideways to keep stress off your back or using supportive pillows where necessary

• Keeping stress levels down to avoid muscle tension that contributes to the pain

• Quitting smoking as it raises risks of persistent back pain, heart disease and even cancer

If you observe the right diet and make necessary changes to your everyday life, you will be sure to see tremendous changes with your back health. If the changes do not yield the expected results and the pain gets worse or persistent, then it could be time to see a doctor. Watching your diet and keeping up with an active lifestyle is one of the best ways of keeping health issues at bay. Always try natural remedies before turning to medication.

Benefits of Yoghurt

My research into yoghurt has confirmed the importance of it for the digestive system, although it is not essential. Being a dairy product it does not appear to hinder arthritis although further research into that side of it is required. It does, however, contain essential minerals, vitamins, and calcium, plus other goodies. The first thing is about good bacteria in the gut. This product is usually made from bacteria which puts it in the status of probiotics, and most have heard that word before. The term ‘pro-biotics’ literally means ‘for living things’. By way of contrast ‘anti-biotic’ means ‘against living things’. The latter destroys bacteria and the former replaces it with the good ones.

It is also animal protein because it comes from milk. That means it has calcium, vitamins B2, B12, potassium and magnesium.

  • Calcium: is essential for bone mass, while it assists in the prevention and treatment of osteoporosis. It is, therefore, good for all age groups.
  • Potassium is essential for heart, kidneys, and other organs to function properly. Low potassium leads to a risk of heart disease, stroke, high blood pressure, cancer, infertility, and digestive disorders.
  • Magnesium helps keep the blood pressure normal and the heart rhythm steady along with healthy bones. Studies in the US show that people who do not have enough magnesium in their system are likely to have elevated inflammatory markers which are associated with heart disease, diabetes, and a risk of osteoporosis. People with high blood pressure can also be helped.

Since including it in my diet the benefits have shown up in many ways, including the good-feeling in my digestive tract. That means it is doing its job and there is nothing to be lost or which is adverse against it. People who suffer from any of the above mentioned problems might like to do their own research into ways to improve their diet and increase the health benefits. Along with taking yoghurt on a daily basis I have included a gym membership for essential exercise and have removed refined sugar and salt from food wherever possible. Bread intake is also greatly reduced and sometimes not required at all.

 

Tips for Personal Health and Hygiene

1. DRINK LESS ALCOHOL

We should not drink more than 3-4 units of alcohol per day for men. For women, this should be no more than 2-3 units. One alcohol unit roughly means 10ml of pure alcohol in an alcohol beverage. As a general guideline, for Ciders and Beer, no more than 2-3units. For Wine, no more than 2 units. For Spirits, no more than 1 unit, and for wine coolers, no more than 1.5 units.

2. KEEP YOUR HANDS CLEAN

How to wash hand with liquid soap properly. Abstracted from Victoria state government Australia. A lot of diseases are spread from contaminated hands. Clean hand save lives.

3. QUIT SMOKING

Pick up the courage to take the first step. Quit smoking today! Wish to quit smoking but having difficulty doing so? Here are some tips for you to consider trying;

  • Identify and avoid situation which will trigger you to smoke. Have a plan to avoid or get through without smoking.
  • Delay your craving for tobacco by telling yourself to wait further few minutes first, do something to distract yourself for that period of time.
  • Chew something to fight craving like chewing gum, lozenges, nuts, raw vegetables.
  • Do more physical activities to distract yourself; exercise, do chores, sports games.
  • Practice relaxation techniques instead of smoking when stress.
  • Get support from family, friends, support groups, reminding you the benefits of smoking cessation.

4. GET ENOUGH SLEEP

An average adult need around 7-9 hours of sleep. Sleep increases your ability to focus and remember new information, improves your mood & lower your stress. It helps to maintain healthy weight and improves your performance & coordination. Establish a consistent sleep & wake schedule today!

5. GET REGULAR YEARLY HEALTH CHECK

Have you done your annual medical check up yet? Early detection can save your live.

6. EXERCISE REGULARLY!

Exercise helps to boost your immune system, control your weight. It improves your mood, increase your energy. It reduces stress, makes you feel more confident and positive. It sharpens your mind, enables you to sleep better. If you prefer exercising at the gym, make sure you clock in some time doing aerobic exercises for at least 20-30 minutes a day.

7. TAKE STEPS TO PREVENT GETTING A FLU

When the Holiday season arrives, and so does flu. Here is some tips to prevent flu beside drinking lots of fluid everyday You can also take food like mushroom, sweet potatoes, garlic, wild salmon, dark chocolate, almond, strawberries to boost your immune system against flu viruses.

8. HOW TO HANDLE YOUR INSOMNIA

Good sleep quality ensures better health, mood and performance. Here are some ways to help falling asleep easier; Exercise during the day. Avoid caffeine and alcohol at night. Have a light dinner 2-4 hours before bed. Switch off TV and computer in your bedroom. Keep your room temperature cool, have a warm bath prior as well. Using lavender essence in bath oils and soaps can be helpful towards getting a good nights rest. After the bath, try to dim your bedroom lights before you go to bed. For certain people, playing some soft soothing music may help while other folks will prefer a quiet sleeping.environment. Drinking a good quality chamomile tea can also help you sleep better. Avoid sugary and caffeinated drinks before bedtime – example coffee and certain types of caffeinated tea.

 

Prevent Insomnia

1. Make Changes in the Bedroom
Family caregivers should make sure their loved one`s bedroom is the most comfortable place for them. Your loved one`s sleeping area should be comforting and all the outside lights should be blocked by using curtains which may not cause sleep disruption.

2. Don`t Consume Heavy Meals
Eating heavy meals and high fat foods may leads to a distressful sleep in some seniors. Your loved ones can choose whole grain foods, smoothies, and drink more water which may provide a comforting sound sleep.

3. Avoid Electronic Device around the Bed
Seniors may have a hard time sleeping if they have a TV or laptops in their bedroom. These electronic devices may distract your loved one`s sleep and may change their sleeping patterns. These devices may also enhance stress level of your loved ones.

4. Create a Routine before Going to Bed
To enhance melatonin which is a sleep inducing hormone, your loved ones may create soothing changes every night before going to bed. Yoga may help some seniors in getting their body and mind relaxed. Family caregivers can also suggest their loved ones to have a warm shower which may boost a comforting sleep.

5. Avoid Stimulants if Not Necessary
Caffeine, alcohol, energy drinks and high sugar foods are some of the stimulants which may cause insomnia in some seniors. Drinking coffee or black tea may prevent your loved ones from having a good night sleep. If your loved one has a habit of drinking tea everyday then he or she can consume it 6 hours before going to bed. In this way their habit may not cause sleep disruption.

6. Reduce Stress
Minimize the things which may cause stress and anxiety in your loved one`s life. Family caregivers should not put things in their loved ones bedroom which are work reminders or sleep distracters. Stress and depression may also cause insomnia in some seniors and may make it difficult for them to sleep longer.

7. Consult a Doctor
One of the best ways to decrease insomnia in seniors is to consult a doctor. In this way your loved ones can receive an expert`s advice on treating insomnia and may reduce the stuff that is enhancing it. The doctor may go through your loved one`s medications and can provide a tailored routine and lifestyle changes for them to follow to decrease insomnia.