Best Practices for Muscle Recovery

Best Practices for Muscle Recovery

Being sore after a workout can be a rewarding feeling, but being too sore can leave you unable to do your daily activities or get to the gym consistently.  Working your body to the point that you can’t move for the next few days, isn’t helping you stick to your exercise routine.  Muscle recovery is as important as exercise itself, because this is the time where your body can build and repair muscle. Here are some of the best practices to follow when working out to ensure the proper muscle recovery:

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Suffering from back pain?

Back pain is one of the most common complaints. Fortunately, most back pain can be resolved. On the other hand, back pain can also be one of the most difficult and frustrating problems to treat. It is important to understand what causes back pain to get the proper treatment.

What causes back pain?

·       Lumbar muscle strain. Muscle strains are the most common cause of low back pain.

·       Ruptured disc. A ruptured intervertebral disc, also called a herniated disc, is another common cause of back pain.

·       Discogenic back pain. Cause of low back pain; result of damage to the intervertabral disc, but without having a disc herniation.

·       Spinal stenosis. Causes back pain in older people. As we age, the spinal canal can become constricted, due in part to arthritis and other conditions.

·       Lumbar spine arthritis. Arthritis of the spine can cause back pain with movement.

·       Spondylolisthesis. Causes back pain because adjacent vertebra become unstable. Caused by degenerative changes causing loss of the normal stabilizing structures of the spinal column.

·       Osteoporosis. Most commonly related to compression fractures of the vertebra.

See a doctor if:

  • Your back pain persists beyond a few days
  • Your back pain awakens you at night
  • Your have difficulty controlling your bowels or bladder
  • You have a fever, chills, sweats, or other signs of infection
  • Any other unusual symptoms

Treatment for back pain

·       Nonsurgical treatment

·       Alternative treatment

·       Spine surgery

How To Avoid Getting Sick This Season

We all know how annoying getting sick can be, and if you avoided the snot, sniffles and coughs well into the fall season you may think you are in the clear.  But cold and flu season is just around the corner, so here are some tips on how to avoid getting sick this upcoming season:

 

How To Avoid Getting Sick This Season

Increase your zinc intake:The mineral, zinc, works to help to strengthen the immune system.  In fact, immune cells like white blood cells need this mineral to function.  The most well-known place to get zinc is unquestionably oysters, which are rich in the mineral.  However, meats like calf’s liver, beef and lamb, are also abundant in zinc. 

Eat more yogurt:Probiotics found in yogurt, are good bacteria that keep the gut and intestines healthy.  Research has found that yogurt, owing to these probiotic properties, stimulates the production of white blood cells, fending off colds.

Remember to wash your hands and avoid touching your face: We touch everything around us with our hands, and a side effect of this is carrying around germs and bacteria that can get us sick.  According to some studies, people touch their eyes and nose are more likely to get sick than those that don’t.  Take the time – at least 20 seconds of scrubbing – to wash your hands with soap and water.  It takes almost half a minute to scrub away viruses that can cause the flu.

Avoid excessive drinking: Alcohol suppresses your immune system at a rate that is proportional to the amount you consume.  This means the more drinks you have, the bigger blow to your immune system.  Alcohol triggers a flood of cytokine proteins that induce fever and inflammation.  Alcohol also suppresses the ability for white blood cells to multiply and subsequently fend off a cold.

Get more Sleep: Lack of sleep can increase inflammation and inhibit the immune response by altering the way your genes function.  Not getting enough sleep increases your chances of catching colds and the flu.  Sleep also helps the body induce a better fever response to kill infection, when we don’t sleep the body has a hard time fighting infection this way.

Quit smoking: According to scientific studies, smoking cigarettes makes you more than five times more vulnerable to different strains of the flu.  The chemicals, additives and carcinogens that are contained in cigarettes decrease the ability of the immune system to do its job.  Even if you don’t smoke, you should also avoid people who do or areas where you can easily inhale cigarette smoke. The small hairs in the nose, called cilia, which work to block out harmful particles from the lungs are forced to work in overdrive to clear harmful particles.  This increases the chances of respiratory infections.

Add Cinnamon: This spice is a known antiviral, antifungal and antibacterial powerhouse.  This great addition to you coffee, oatmeal and dessert, has the ability to strengthen the immune system and fight off pathogens that cause illness.


E. Coli Infection: What Americans Need to Know

E. Coli Infection: What Americans Need to Know

 E. coli stands for Escherichia coli. It is a type of bacteria that usually resides within our intestines. Most types of E. coli bacteria do not cause much harm, or may cause a few symptoms such as diarrhea. However, there are some types of E. coli can be much more serious and cause severe symptoms. 

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Acupuncture Treats Modern Ailments

Acupuncture Treats Modern Ailments

Interested in acupuncture but still doubtful about it’s healing powers and squeamish about undergoing the process? Many people swear by this method to defeat stress and achieve a relaxed and focused state of mind. A new survey demonstrates increasing acceptance and utilization of acupuncture for treatment and health promotion. The analysis was published in the journal Evidence-Based Complementary and Alternative Medicine and looked at utilization rates, demographics and reasons for using acupuncture. Overall, the researchers found that between 2002 and 2007 there was a significant increase in the number of patients using acupuncture.

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The Right Way to Stand

The Right Way to Stand

Are you standing all wrong? Posture is something that's often talked about when we're sitting but standing equally if not more important. Osteoporosis and low bone density currently affects an estimated 55% of the population over the age of 50 in the United States. This means that 1 in 8 people over the age of 50 will have it at some point in their lives. It is estimated that about 54 million Americans are affected by the condition, a statistic that is thought to climb to 61 million people by 2020.

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10 Healthy Habits to Adopt At Work

10 Healthy Habits to Adopt At Work

As acclaimed American novelist and screenwriter John Irving once said, “Good habits are worth being fanatical about.” This is true especially when it comes to healthy habits we’ve established or recently picked up and applied to our everyday lives. I would argue that the habits of the utmost importance are everyday health habits we adopt. One could argue that healthy habits are instilled over the course of time or from an early age. Even further, it can be difficult to break bad habits that contribute to our health especially around diet and exercise, or lack thereof. 

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Heart Attacks At Young Age

Heart Attacks At Young Age

Believe it or not, heart attacks don't just occur in older people. Young people, even in their 30s, can have a heart attack. Recently on Women's Health, a young woman revealed her experience with having a heart attack in her 30s. What doctors discovered that her heart's circumflex artery was 99% blocked. They were able to relieve the blockage and found that most of her arteries had only moderate plaque, the plaque had ruptured to only then become lodged in her heart. 

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You Can Grow Your Own Herbal Medicine

You Can Grow Your Own Herbal Medicine

Herbs are increasingly becoming more and more respected in the medical community. Herbal medicine is a practice in which herbs or plant-based remedies are created to heal ailments and other minor illnesses. Did you know you can actually grow your own herb garden and leave it right on your kitchen counter? All you need are plants that bought at your local garden center or organic herbs from a seed catalog. Find a sunny windowsill and enjoy the lovely aroma as you steep your healing teas. 

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The Truth About Yoga

The Truth About Yoga

The world was surprised and delighted to see the 36,000 people in India come out for the International Day of Yoga for the world's largest yoga session, which was last Sunday. People all over the world, from Paris to New York, gathered to practice this ancient physical and spiritual discipline and celebrate its health benefits. Let's explore the truth about yoga. 

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Lack of Sleep: Increased Chance of Heart Attack?

Lack of Sleep: Increased Chance of Heart Attack?

In the United States, someone has a heart attack every 34 seconds, impacting women in a major way, with 43 million diagnosed with heart disease. There are many risk factors for a heart attack and a new study is revealing that sleep disorders or lack of sleep for a long period of time may be a proponent. Here's what you need to know. 

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What Household Mold Does to Your Health

What Household Mold Does to Your Health

Mold lives both indoors and outdoors. It thrives in damp, warm and humid environments such as shower stalls and basements. However, mold can grow anywhere in the house. Many people wonder if they should be concerned when it comes to mold throughout their home and the truth is, it's important to monitor and clean this mold as best you can, as often as you can. 

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Researchers may have found cure for chronic pain

Researchers may have found cure for chronic pain

Researchers from Columbia University Medical Center may have found a way to reverse chronic pain. Did you know that in the United States, there are about 100 million people who suffer from chronic pain? Chronic pain is a condition that can be very debilitating. It often leads to many years of consistent pain that does not go away.

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June 15: Elder Abuse Awareness Day

June 15: Elder Abuse Awareness Day

Every year, more than two million cases of elder abuse occur. National franchisor My Elder Advocate works to prevent abuse by advocating for elders’ rights. In honor of World Elder Abuse Awareness Day June 15, the company’s founder, Jack Halpern, a leading elder abuse advocate and champion of elder care rights, is sharing common signs of potential elder abuse.

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