You Are What You Drink

The average American today gets about 21% of their from beverages, consuming about 150 to 300 more calories than 30 years ago. Half of this intake comes from soft drinks and juice drinks. Why?….portions are bigger, and the percentage of people consuming these beverages has gone up.

There is a connection with soda and juice drinks and obesity, as well as any beverages with calories. There are groups of adults who have tripled their daily intake of alcoholic beverages, and other adults who have started having a smoothie a day. Studies show that weight gain occurs when you shift from noncaloric beverages to calorically sweetened ones. If you drink a beverage, whether it is a soda, alcoholic beverage or juice, you do not compensate by eating less food later.

Beverages are less satiating than solid foods. When you consume calories from beverages, you do not necessarily compensate by eating less food later. Calories that come from liquid do not register with our appetite controls. In fact many individuals eat even more calories than they normally would when they have an alcoholic beverage before a meal. Why?…alcohol lowers a persons inhibitions, as well as sets up a fall in blood sugar, which causes a person to want to more.

Water is really all we need to drink for a healthy balanced diet. Water does several things for our bodies. First it quenches our thirst, second it helps to eliminate the high amounts of sodium found in our foods today, and third it helps our elimination system work more effectively. Though an occasional alcoholic drink, fruit juice, soda or cup of coffee is ok, it is important for us to get back to basics and eat and drink in moderation to live healthier lives.

What should we drink? Below are recommendations made by Nutritionists for a balanced diet.

6 to 8 servings of water daily.

2 servings of unsweetened coffee or tea a day

2 servings of milk a day

No more than 4 diet drinks a day

Either one alcoholic, sports drink, or100% fruit juice a day

One soda a day

Important Info Regarding Vitamin Supplements

Vitamin supplement or supplements are very important for us since if we do not ingest adequate vitamins necessary for our bodies, the vitamin supplement will fill in for the shortage of the amount of vitamins in our system.

Neverthless, a effective diet based on foods with richly concentration of vitamins is always a better answer than supplements. But once a diet is not adequate, dietary supplement vitamin may be the answer.

Our organisms require good nutrition in order to operate decently. Our organisms require adequate necessary vitamins to habitually make it through the day and with our daily nutrients consumption not supplying all the essential nutrients the need for a vitamin supplement has never been more eminent.

The regulation of these internet vitamin supplements suppliers is constantly being found to be lacking and the Federal Drug Administration is concerned about some of these sites making false claims. It is therefore down to the consumer to research the claims of these store vitamin supplement manufacturers and to make their own judgment as to the validity of the sales pitches.

Vitamin diet supplements may not always be the answer we are looking for in balancing our diet and body. It's important to understand what role the different vitamins play in our overall health and to understand how much of each of the vitamins our bodies need.

To make the decision less problematic there are now a number of multi vitamin supplements produced for particular people. For instance, there are multi vitamin supplements that are planned for children. These multi vitamin supplements carries the particular nutrients that children demand for them to grow and acquire decently. Pregnant women have singular nutrient demands to guarantee that their baby receives the essential nutrients and there are multi vitamin supplements prepared for pregnant women.

Vitamin supplements are accesible in a number of different forms, including capsules, tabs, liquids, and even chewable tabs. In addition, there is a big variety in the brands and the actual content of the vitamin supplements.Do some research and find out what these vitamin supplements contain. Pay attention to dosages, ingredients, safety precautions, and other significant info.Buy the good supplement for you, and when in doubt, consult a physician or your health professional prior to ingesting any vitamin supplements.

10 Fun Ways To Become More Active – Every Day

You know you should be getting some sort of exercise, you know of all the health benefits that come with a more active lifestyle. You’ve tried the whole Gym thing, but it just wasn’t for you. The temptation to just sit in front of the TV, to curl up with a good book, or to spend a little extra time at your computer is just too big. Who wants to head to the gym right now anyway?

There are many other options to get more active that don’t include jogging, weight lifting or other “traditional” ways to work out. Here are a few ideas to get you moving

1) Chase your Kids around the Yard

You’d be surprised at how much of a work out you’ll get playing catch with your kids. Time will fly while you are having fun and your children will enjoy the extra time with you. Just get out there and play.

2) Turn up the Music and Dance around the Living Room

While you’re dusting, putting up dishes, straightening up the kids’ rooms, or after you’ve been sitting around for too long, just play some of your favorite upbeat music and dance around in the house. Not only will you get your heart rate up, but you’ll also have more fun doing some of those chores.

3) Plant some Flowers

When the weather is nice, just get out there and plant some flowers. Or you could start a little vegetable garden, trim some hedges, cut the grass, or plant a tree. You get the idea. Just get out there, enjoy the sunshine and fresh air, and play in the dirt. Yes, this actually counts as exercise in our book.

4) Go for a Walk with a Friend

Take a walk and invite a friend to come along. I’ve had some of the best conversations while on a walk. Getting to chat with a friend makes the time fly by and before you know it you’ve been walking for 30 minutes.

5) Listen to some Music or an Audio Book while You Walk

Again, keeping your mind on something else will make the time fly by and you’ll get some extra fun out of your walk. You may even want to consider getting an MP3 Player. You can easily add what you want to listen to and go for your walk.

6) Sign up for a Yoga or Pilates Class

Consider starting a yoga or Pilates class. Both of these workouts are pretty low impact and won’t leave you sweaty and sore (mostly). You may also enjoy meeting some new people in the class.

7) Take some Dance Lessons with your Partner

Ok, here is the tough part: Convince your partner to take some dance lessons. Dancing will give you quite the workout and it’s just plain fun and of course romantic. Think about all your options here. You can pick from anything from Ball Room Dancing, to Line Dancing, to Latin etc. Pick something that sounds fun to you and go for it. You’ll enjoy the extra one on one time with your partner as well.

8) Go for a Swim at Your Local YMCA or Aquatic Center

Swimming makes for some great exercise. It is low impact and easy on your joints. Start by swimming a few laps, or play in the pool with your kids.

9) Go for a Bike Ride

Take the entire family on a bike ride. You can ride through your neighborhood in the evenings or plan a longer trip for the weekend. Pack a picnic for extra fun and start peddling.

10) Go for a Hike

Look for some hiking trails in your area and go for a hike. This could be a fun activity for you and a friend, or take the entire family along. Start with some easy trails and work yourself up to some longer or steeper trails.

Go ahead, pick one or two of the activities and get moving. I’m sure you’ll come up with plenty of versions of your own. The most important thing is to find something you enjoy, so you’ll stick with it. Get out there and get moving today.

Arthritis: Joint Pain Without Cure

Stiffness—People with arthritis may feel stiff and creaky for a short time until the joints get moving again. These individuals may also experience stiffness from sitting.

Muscle weakness—The muscle around the joint, especially the knees may become weaker.

Deformed joints—Joints may look enlarged and deformed.

Cracking and creaking of the joints—The joints may make cracking and creaking sounds.

Presently, there are no available cure for arthritis but there are medications that may provide arthritis pain relief. Doctors often prescribe individuals with osteoarthritis, large doses of over-the counter pain relievers like aspirin and ibuprofen. Some prescription drugs like celecoxib, rofecoxib, and valdecoxib are shown to give effective pain relief. However, these drugs may bring minimal or serious side effects to individuals who use them. That is why arthritic individuals should seek the approval of doctors before taking medications for arthritis pain relief.

Many health experts believe that regular exercise and a healthy diet are powerful tools for arthritis. They recommend a combination of stretching, range-of-motion exercises, strength training, and aerobic exercises. Individuals who engage in these activities may develop joints that are stronger, more flexible, and more stable. As these things take place, arthritis pain may disappear and medications for arthritis pain relief can be lessened.

Safe Alternative Methods to Quit Smoking

With countless individuals hooked to cigarette smoking, it's no wonder many are overwhelmed with products and programs that would supposedly help smokers quit their addiction. It's no surprise that many smokers who want to kick the habit are also trying alternative methods to help them achieve their goal. Acupuncture and aromatherapy are some of some forms of alternative medicine that are used by many individuals who want to quit cigarette smoking. Understanding these methods are essential in a smoker's goal to quit the habit.

Acupuncture is an ancient form of Chinese medicine which is commonly used to beat addictions which may include smoking. It is said that acupuncturists use thin needles to activate the body's “qi” or health energy. Nourishing the “qi” which supposedly flows through the body through defined pathways called meridians is the main focus of acupuncture. According to Chinese medicine, addiction like smoking may hamper the flow of the “qi” and lead to illness. Recent medical studies suggest that this form of ancient treatment may indeed help an individual quit smoking. Acupuncture has been shown to increase the levels of endorphins in the body. Endorphins or endogenous morphins are the body's natural pain killer which may also soothe nicotine cravings. Many medical experts recommend this method for individuals who want to quit cigarette smoking.

Aromatherapy is also an ancient form of medicine that originated from Egyptian and Roman cultures. In those times, plant oils as well as flowers were used for medicinal as well as fragrant purposes. It is said that the scent of essential oils may enable the lymphatic system, nervous system, and circulatory system to work properly. When this is achieved, the mind and the body may function at optimum levels and relieve stress in the process. According to many studies, many individuals smoke to relieve feelings of stress. Relieving stress through alternative means such as aromatherapy may aid individuals who want to cut the habit.

The said benefits of alternative medicine in terms of quitting cigarette smoking are not conclusive and need more studies to be verified. Individuals who want to engage in alternative methods to quit smoking should seek the approval of doctors before taking them. Some so-called alternatives have not been properly tested for safety and effectiveness. Some essential oils used in aromatherapy may cause bleeding in the uterus and cause miscarriage.

Alternative medication cannot do all the work for individuals who want to quit cigarette smoking. The best and effective way to quit smoking involves determination, discipline, and commitment to stop the habit permanently. Engaging in alternative methods can help smokers cut the habit by making them more comfortable and complacent to adjust to life without cigarettes.

If this form of medication does not work, smokers may also use scientifically proven over-the-counter products and prescription drugs that are designed to quit smoking. Quit smoking products are available in pills, patches, gums, and many more. These products, however, should be used with extreme caution because of the side effects that they may bring. The approval of doctors should be sought before taking quit smoking products. With the right tools and attitude, quitting cigarette smoking can be achieved permanently.

Get Healthy, Quit Smoking

Once you start to smoke, there is no turning back. Nicotine is one of the most addictive, harmful, and widely used class of drugs in the world. Responsible for 440,000 deaths each year, tobacco and nicotine products still sell briskly almost anywhere — from corner stores, supermarkets, and liquor stores found all over the country. Since there are a variety of health problems linked to smoking, majority of the smokers actually want to get rid of their nicotine addiction. But as with any addictive habit, this is easier said than done. Most people who quit smoking experience withdrawal symptoms that makes it hard for them to quit completely.

There are certain reminders one must keep in mind when trying to quit smoking. First, try and pick a good time for quitting. Avoid quitting during the holiday season, during finals week, or right before a big presentation. Times like these gets the smoker's stress levels high, therefore making it even more hard for them to quit. Second, the smoker may gain a small amount of weight when trying to quit, which is considered normal. Most smokers gain between five to ten pounds after quitting due to their decreased metabolism that quitting nicotine can cause. Weight gains of more than ten pounds are usually caused by those who substitute food for their cigarettes. Lastly, be prepared to try and quit for more than once. A lot of smokers are not fully successful with their first trial to quit smoking, and needs a couple more tries before finally quitting for good. Like anything worth doing, it may take a while before a person gets it done.

Preparation is needed when one decides to quit. Setting up a date; removing all tobacco products and accessories like ashtrays, lighters, matches); letting friends and family members know about it; and talking to a doctor would be the best areas to focus on when quitting. All these will help in minimizing the importance of smoking, as well as giving the smoker a chance to quit without having too much trouble.

To further help a person trying o quit smoking, medications are available to help reduce nicotine cravings and may also relieve depression symptoms for those who may feel depressed during their “ordeal.” There are also nicotine patches available that provides a constant stream of nicotine to the system so that nicotine levels in one's system remains constant throughout the day. Nicotine gum is a replacement therapy that allows nicotine to be delivered to the bloodstream by being absorbed by the tissues in one's mouth. This often works for people who have an oral fixation of smoking. Nicotine inhalers are good for administering small doses of nicotine whenever cravings arrive. Lozenges slowly dissolves in the mouth as it releases nicotine into the bloodstream. Compared to nicotine gum, lozenges deliver nicotine to the brain quicker than the patch, making it easier to respond to nicotine cravings.

If one decides to quit smoking, several benefits would come along their way. It would decrease their risk of lung cancer, heart attacks, strokes, chronic lung diseases, and a variety of other cancers. By quitting, this can help stop the effects of tobacco in one's appearance, including premature wrinkling, bad breath, stained teeth, yellow fingernails, and gum diseases. By quitting smoking, this could also decrease the health risk of loved ones, or those around one's environment. Get healthy and quit smoking!

Preventing Back Pain

Statistics show that back pain still plagues many of us and remains a leading cause of days off work and long term disability. Many put this down to excessive hours sat at desks and the general lack of quality activity in many of our lives. However, it does not take a huge amount of time to introduce activities that help prevent and manage back problems.

Conventional Approach

In most instances the conventional approach seems to consist of a prescription for pain killers or anti-inflamatories. While these may ease the symptoms they do nothing to prevent the cause or future problems. While a quick visit to your GP is wise to ensure your back pain is not caused by any serious medical condition, research suggests many GPs feel inadequately trained to assess and diagnose back pain[1]

What Causes Back Pain

Our spine is an amazing structure made from 33 small bones called vertebrae, that are separated by discs of a soft jelly like substance and which is supported by series of interconnected muscles that interact with each other to stabilise the spine during movement. The discs absorb shock and allow nerve roots to leave the spine while the muscles hold us upright for all of our working day.

Back pain can be due to a muscle strain or spasm, it can be due to decreased space between the vertebrae or pinching and irritated nerves. Back pain can be the result of injury to the vertebrae or ligaments or the result of disease. Obviously, due to the varying nature of back pain, the first port of call should always be your GP to check that nothing serious is wrong.

Preventing Back Pain

Preventing back ache begins by encouraging strong core muscles. By ensuring the muscles supporting the spine are strong we reduce the risk of injury from activities such as lifting and bending. One of the most effect ways of strengthening these muscles is with a device known as a FLEXI-BAR. Originally designed as a physiotherapists tool, the FLEXI-BAR is a simple, 5ft long, fibre-glass rod with a rubber hand-grip in the centre and 2 fixed end weights that vibrates when shaken. By shaking the flexi-bar, the all of your supporting muscles are made to contract and relax at least 290 times a minute. This results in stronger, more efficient core muscles that keep the back stable. While the exercise in itself can help with pain caused from muscle spasm a strong core reduces the chance of future muscle spasm. The good news is that vibration training with a flexi-bar is so effective that as little as 10 minutes 3 times a week can produce results.

Reducing Back Pain

It is not surprising that back pain is something that often comes with ageing. Not only do our core muscles weaken, but gravity is constantly compressing our spine, making the disc smaller and reducing the space for nerves between the vertebrae. This can be seen by the temporary loss in height experienced daily during our waking hours. Studies show that we may lose between 1.3 and 1.9 cm during the course of average day due to the compressional effects of gravity. This can lead to back pain.

However, studies have shown that being safely and comfortably inverted on an inversion table results in a stretch that elongates the whole back and increases the distance between the vertebrae [2], that in turn reduces the pressure on the nerves and discs in the spine. This reduction in pressure can result in a reduction of back pain.

This is the most effective position for releasing pressure on the discs between vertebrae [3] as even when laying down, there is compression pressure from ligaments in the spinal column acting like rubber bands.

Being inverted for just 10 seconds can result in 35% less back pain. The good news is that this has been found safe and effective for home use [5]

Conclusion

Combining a routine to strengthen core muscles using the FLEXI-BAR and spending a few minutes each day on an inversion table should significantly reduce the risk of back pain associated with ageing and injury. Due to the effective nature of inversion and vibration training this can be done without major lifestyle changes or demands on time.

[1] http://www.elsevier-international.com/e-books/viewbook.cfm?ID=841

[2] Kane, M, et al: Effects of Gravity-facilitated Traction on Intervertebral Dimensions of the Lumbar Spine. Journal of Orthopedic and Sports Phys Ther. 281-288, Mar 85

[3] Nachemson, A and Elfstrom, G: Intravital Dynamic Pressure Measurements in Lumbar Discs. Scandinavian Journal of Rehab Medicine, supplement, 1970.

[4] Nosse, L.: Inverted Spinal Traction. Arch Phys Med Rehabil 59: 367-370, Aug 78.

[5] Meshino, J.: The Role of Spinal Inverted Traction in Chiropractic Practice. ACA Journal of Chiropractic 18:63-68, Feb 84.

Run For Your Life

There are different reasons why people engage in running or jogging. Some run for health reasons, which means that they see running as a way to get physically fit. Others are more specific in their goals and motivations on hitting the road. There are runners who engage in the activity to lose that excess weight. Still, others see running as a means to release stress and tension.
There is another group of runners who enjoy this form of sport for the simple fact that they find it leisurely. Running can actually be a leisurely way of spending time with family and friends, or a way of meeting new acquaintances, and even starting new relationships. For the more serious, running is for sports and competition. To compete with other runners or joggers in a race gives them their natural high.

Whatever the reason may be, running and jogging are definitely beneficial to a person's well-being. A person who is into regular jogging or engages in a running program is bound to be physically fit. Running burns fat and enables a person to lose more calories per minute as compared to other forms of cardiovascular exercise.
Running also helps prevent muscle and bone loss that naturally accompanies old age. The pressure that is created on the knees and legs during running actually help strenghten bones, muscles and ligaments ---- provided that one runs in a proper manner. Regular daily tasks such as sitting in front of the computer the whole day weakens the bones unlike when one goes for a run. Regular, high-intensity exercises have been proven to encourage human growth hormone, keeping our internal anatomy from getting old fast while helping us to look young and vibrant.
The ability to resist illness is another benefit that can be attributed to running or jogging. Amazingly, it reduces the risk of heart stroke and breast cancer that doctors have made it a point to include regular running as a treatment option for those patients with early signs of osteoporosis, diabetes, and hypertension. The risk of heart attack is greatly reduced by running which lowers blood pressure and maintains the elasticity of arteries.
Running also aids in raising HDL or good cholesterol, reducing the risk of blood clotting, and promotes 50% of lung function that is usually not being used. Also, the immune system gets that needed boost from running by producing a higher concentration of lymphocytes or white blood cells that is crucial in fighting illnesses.
The list of the rewards you can get from running does not end with improved health but extends to psychological benefits as well.
As if the health benefits of having a regular jogging or running program is not enough, there are also mental or psychological advantages and rewards to be reaped from running such as building your self-esteem and self-confidence, gaining an effective tool for stress management, the attitude boost, and the runner's high.

Running allows the person to have a sense of pride, empowerment and freedom due to the knowledge that his/her body is at its best and capable of climbing the uphill or clearing the obstacles on the way. The confidence-building and improved self-image goes hand-in-hand with losing weight. Running builds confidence like few other individual sports can. It allows the runner to defeat trial after trial, growing stronger and more sure of themselves with each stroke and stride. It allows a runner to literally climb hills, overcome mountains, and clear obstacles. It provides a feeling of empowerment and freedom that comes with knowing that your legs and body are strong and capable. Confidence is even more a product of running for those who lose weight and gain a better self-image through running. Indeed, a day's jogging can greatly reduce stress levels and tension.

Inspite of the great benefits attributed to running and jogging, one must not overlook the fact that caution is needed in everything. Too much running may cause a person to lose a lot of fluids in the body more than what he/she takes in. This will result to dehydration. Dehydration will not only cause a runner to slow down but can also cause muscle spasms in the legs due to the depletion of essential electrolytes in the body. Muscle spasm is the involuntary contraction of a muscles in the legs that is which can last for a few seconds or may extend to several minutes, and is often very painful. Sometimes, it is called “charley horse.” The muscle does not simply relax by a mere wishful thinking. Deep breathing and relaxation exercises may help the muscle to relax a bit. More often than not, people actually contract other muscles in response to the pain of a charley horse, which can make the duration of the muscle spasm longer. To counter dehydration, one must restore the proper balance of water in the body. Stay away from caffeine in coffee, sodas, and tea. Caffeine is a diuretic. It makes you urinate more frequentlythan you usually need to.

Before you engage in a running or jogging program, be sure to consult your doctor to check on the condition of your health, especially your heart. Make sure your limbs are properly stretched to avoid any muscle injuries. Drink lots of water or other fluids to avoid dehydration.

Beet - A Great Fighter Of Diseases

Beetroot is one of the most common ingredients used in a salad. With a hard exterior the sweet mouth-watering interior makes it worthwhile to have this vegetable. There are different types of beet like reddish-purple hue, other varieties like white, golden-yellow or sometimes even multi-colored. It has a good content of sugar in comparison to other vegetables.

Even though they are very high on sugar their calorie content is very low. With the immense number of benefits it protects you from heart disease, birth related short-comings and cancer like colon cancer. It runs a long battle which is fought against this cancer. Beets can be eaten in many forms such as raw, juice, cooked and pickled.

The level of antioxidant increases in liver. The cholesterol level also falls which is one of key areas of concern for many cardiovascular diseases. People suffering from kidney or gallbladder problems should avoid eating beet. People who want to increase their calcium content should also avoid eating beet as it may prove to be a hindrance in building calcium.

Home Remedies from Beet

It is very useful in fighting anaemia as it contains potassium, phosphorus, calcium, sulfur, iodine, copper, carbohydrates, protein, fat, vitamin B1, B2, B6, niacin and vitamin P.

Beet gets rid of dandruff. By boiling the top and root of the beet in water and later the water used on your scalp every night makes a huge difference. If you can find white beet it would work even better.

Having raw beet and even in juice form at least couple a times a day can refresh you and rejuvenate you from a tired day.

Having carrot and beet juice or cucumber juice has known to work against allergies. A combination of all these juices, in a day is good enough for a daily battle.

To fight appendicitis you should use the combination of beet and cucumber juice 100 ml, mixed with 300 ml of carrot juice. If this is consumed twice daily, it may just do the needful.

The beet juice is also known to be very useful to fight arteriosclerosis. It helps to keep the blood vessels and the arterial system in a very sound condition. You can use combination of different vegetables like carrots, spinach and beet to make a great concoction.

Arthritis is a very problematic condition. You can fight it by having a green juice from any leafy vegetable which is mixed in equal proportion with carrot, celery and beet juice. The presence of alkaline content in the raw juices dissolves the deposits accumulated around the joints and other tissues.

Warning: The reader of this article should exercise all precautionary measures while following instructions on the home remedies from this article. Avoid using any of these products if you are allergic to it. The responsibility lies with the reader and not with the site or the writer.

When Your Cold is More Than Just a Cold

Sometimes you may think that you only have a simple cold. But oftentimes symptoms of your cold begin to worsen and persist for weeks and pain is felt in the sinus region. If the cold is left untreated, excessive mucus may drip down to the back of the throat or in the sinus cavities that can result to a sinus infection. People often confuse cold with acute sinusitis as their symptoms are too similar. You often think that you only have a cold until the symptoms worsen and that’s when you decide to seek medical advice.

Your cold is sinus related if your condition is characterized by runny nose, cough, nasal congestion, mild headaches, post nasal drip, fever, swelling around the nose, eyes and cheeks, fatigue and sore throat. Sinus attack also includes pain and swelling in the throat, itchiness in the nose and pain and swelling on one or both sides of the nose. Sinus headaches are usually felt in the forehead and in the face just below the eyes. If you are greeted with headaches in the morning, it could be a typical symptom of sinusitis. Do you feel pain when your forehead over the frontal sinuses is touched? This could indicate that your frontal sinuses are inflamed.

Note that symptoms of sinusitis in children are less explicit. They may experience common cold for more than ten days. And this could give them a sick appearance with high fever and discolored discharge from the nose.

There are several home remedies for sinusitis that you can use to avoid the sinus infection from getting serious. You can use spicy foods such as garlic and onion. Small mild doses would be taken at first and increasing them gradually. Carrot juice has also been found beneficial in treating sinusitis. This juice can be taken separately or in combination with beet juice, cucumber juice or spinach juice. But nothing can be more effective than a diet rich in vitamin A. Vitamin A helps build healthy mucous membranes in the nose and throat. Valuable sources of vitamin A include mangoes, papaya, egg yolk, carrots, leafy vegetables and tomatoes among others. Vitamin C has also proven to be effective in treating sinus infection.

Avoiding stressful activities could also prevent sinusitis. Likewise, avoid smoking and exposure to environmental pollutants to prevent sinus infection. Additionally, treat allergies promptly and drink plenty of fluids to increase moisture within your body. If your allergies inflame your nasal passages, you are more likely to have a strong reaction to all irritants. So if you suspect that your sinusitis may be caused by dust, mold, pollen or any other allergen that can trigger an upper respiratory reaction you should consult your doctor. Your doctor can conduct tests to determine your allergy and prescribe the necessary medication.

For A Long Life - Keep Your Life Simple!

It may be too unsophisticated, but keeping your life simple is an important key to longevity. Aside from prolonging life, it makes a long life happy.

What is the purpose of a long life, if you spend most of it in illnesses?

A short life is better than a long life of being bedridden, medicine sustained, and pierced by dozens of intravenous tubes.

In all the perplexities that are going on around, many people have forgotten how simple “simple” really is. They have forgotten that one key to a healthy life is being downright simple. Simplicity is often times so profound to other people that they do not believe it unless someone complicates it for them.

They find it hard to imagine that once upon a time, people lived comfortably and very happy — that satisfaction exists even without TV, air conditioners, or phones. They lived much longer and healthier lives long before the discovery of Science and Medicine. They don’t need some social science expert to tell them that needs are proportional to progress, and that needs cannot stay as they are while progress goes on, especially at a fast pace.

Well, some people have found the secrets to keeping simple while progress goes on running a crazy race around them. We will see this later in this book.

This thing about life being complicated (and should be made complicated to enjoy it) has been impressed on people by media and by a “metropolitan culture” that says life is all about competing and coping up.

Daily, from every possible angle of attack, we are bombarded by manufactured suggestions that we cannot be simply simple — that you got to have this and that, and you got to be this and that — or be left behind by the majority and be worlds apart from the rest.

This is mostly the spirit of modern commercialism. Though not actually said, the mindset of “being simple is a sin” has become rampant.

In case you haven’t noticed, commercialism has become the strongest life pressure, and the strongest life killer! The pressures brought about by stressful competition can kill!

Recently, Australian health experts discovered that too much emotional and work related pressures produce chemical reactions in the blood that later develop into fatal diseases like cancer.

According to physical therapists and massage therapy experts, pressures build up lumps in the body that constrict smooth blood flow. These constrictions produce your unexplained body aches that can later weaken your body defenses. They are harmful to your health.

Advocates of simple living say that Commercialism is blowing surface-deep physical and vain emotional needs out of proportion by tricking the conscience of people into believing that non-conformities to suggested and highlighted commercial needs are bad.

Simply put, it is saying, “You’re a loser if you don’t have this!”

Commercial needs are often for physical beauty, trendy accessories, fame, prestige, fashion, and other mundane, temporal, and non-essential things, all of which man can live without. These things excite and resurrect the spoiled brat in people.

Ten Steps To Managing Arthritis

Did you know that approximately 70 million Americans may have arthritis in one form or another, and that you may be one of them? Think there’s nothing you can do about it? Well, here’s some great news! You can act right now to lessen the incidence of arthritis or to reduce the pain and discomfort that typically accompanies the disease. Here are ten simple steps that can improve your health, emotional outlook, and pain level, and generally make it easier to cope with arthritis.

1. Pay attention to symptoms and see your doctor. If you have pain, stiffness or swelling in or around a joint for more than two weeks, it's time to see your doctor. Only a doctor can tell if it's arthritis. Write down observations and symptoms as they occur. Put them in your purse or wallet before your next doctor’s visit. That way, you’ll have them with you when you see the doctor.

2. Get an accurate diagnosis. “You have arthritis" is not a diagnosis. Ask for a specific diagnosis of the type of arthritis you have. There are more than 100 types, and each one requires different treatments. Getting the right treatment requires getting the right diagnosis.

3. Start early. The earlier, the better. Early diagnosis and treatment can often mean less joint damage and less pain.

4. Avoid Excess Stress on Joints. Exercise to reduce pain and fatigue and to increase range of motion. It relieves stress and can help enable you to maintain your daily activities. Use simple stretching techniques to keep joints and muscles flexible. Exercising in the water can build strength and increase range of motion while the water’s buoyancy reduces wear and tear on sore joints. Use assistive devices to make tasks easier.

5. Watch your weight. Try to maintain the recommended weight for your age and body type. Every extra pound means added stress to your knees and hips. Excess weight can mean more pain, contribute to and aggravate osteoarthritis, and increase your risk of gout. Follow a healthy diet regimen. Research has shown the importance of antioxidants in reducing the risk of osteoarthritis and its progression.

6. Take your medication just as your doctor prescribes. If you’re tempted to stop because you feel it’s not working or you believe it’s causing side effects, call your doctor first. It can take weeks, or even months, for the full benefits of a medication to become apparent, and some side effects ease over time. Stopping a medication abruptly may not only cause you to miss out on its benefits, it can be downright dangerous. Be sure to tell your doctor about all the medications you’re taking, both prescription and over the counter.

7. Protect yourself when you go out into the sun. Some forms of arthritis, as well as certain medications, can leave you more vulnerable to the sun’s harmful rays. At a minimum, use sunglasses, sunscreen, and a hat for protection.

8. Talk to Someone About Arthritis. Each week, commit to learning something new about arthritis and sharing it with others. Understanding your disease is an important step in managing it. Talk with family, friends, and co-workers. A support group is important and the more they understand about how arthritis affects your life, the more they’ll be able to help you get through the hard times.

9. Relax. Pain can cause both physical and emotional stress. Pain and stress have similar effects on the body, e.g. increased heart rate and blood pressure; fast, shallow breathing; and muscle cramps. Relaxation can help you reverse these effects, give you a sense of well being, and make it easier to manage your pain.

10. Consider taking a nutritional supplement. If your current medication isn’t working as well as you’d like, or if it’s causing unacceptable side effects, ask your doctor about other treatment options. There are several all-natural functional health beverages available that have desirable anti-inflammatory properties. Check them out online.

Of course, there are many other ways to lessen the pain and discomfort of arthritis, but these ten are an excellent place to start. Most importantly, while arthritis may limit some of the things you can do, it doesn't have to control your life. Build your life around wellness, and think of pain as a signal to take positive action to help you manage your condition. Think positively, eat well, and exercise regularly.

Lastly, resolve to enjoy our beautiful world. As the old saying goes, “Live like there’s no tomorrow; love like you’ve never been hurt; dance like no-one is watching.”

Bruce Bailey, Ph.D.

Air Purifiers Offer a Safer Home Environment

Most Experts agree that air purifiers wont instantly cure the symptoms of allergies, but the good news is they will significantly reduce the levels of toxant pollutants in the home. The EPA reveals in an extensive report that air purifiers do indeed reduce the everyday common air pollutants found inside our houses. These pollutants are often associated with dust, smoke and other small particle types. Air purifiers may be well worth the investment for people suffering from respiratory ailments.

Air purifiers can cut down on irritants in the air

It is quite possible invisible irritants inside the home may be causing any number of health problems. Most of us can only relate air pollution with overcrowded highways and factories with smoke pluming from tall towers. But the air you breathe inside your home may be much dirtier than the air found in the so-called great outdoors. According to the EPA, indoor air may be up to five times dirtier than the "fresh" air found outside. Any number of miniscule things may be found in the air of a typical home from dust to cigarette smoke. These irritants can contribute to certain health problems such as a sore throat, stuffy nose, asthma and even stroke and heart disease. An air purifier in the home can help alleviate some of these irritants. .

Air pollutants found in the home

In addition to cigarette smoke and house dust, there are many other irritants to be found in the home and it may seem like an impossible endeavor to remove them all but it can be done. Pet dander, dust mites, pest excrement, such as from cockroaches, all contributes to air pollution in the home. Mold in the bathroom and basement and nitrogen dioxide from gas stoves can also cause air problems. These irritants may cause itchy eyes, throat and nose. They may also be responsible for headaches, dizziness and fatigue. An air purifier is one strategy for getting rid of these toxants while aiding the entire family to be healthier and feel better.

Strategies for getting rid of air pollutants in the home
Smoke - Simply ask people to smoke outside. They are used to it and don‘t mind. Also, use an air purifier for the home.
Roach residue - Call the exterminator.
Dust and dander - Keep pets out of the bedroom and off of the bed. Vacuum and dust once or twice weekly. Use antiallergenic carpet cleaners since they also kill dust mites. Use hypoallergenic pillows and a mattress made with natural fabrics and synthetic fillers. Zip both up in hypoallergenic covers to discourage pests from turning your bedroom into dust mite city. . Also, wash the mattress pads, sheets and comforters weekly in very hot water.
Nitrogen dioxide - To cut down on the irritants that wood-burning stoves, fireplaces and gas appliances emit, crack a window or run the kitchen exhaust fan. Consider using only electric in your home.
Mold and Fungi - Keep mold at bay by washing bathroom surfaces and shower curtains weekly with 1 part bleach to 10 parts water. Spread shower curtain out to dry and put towels in the washer immediately.

Dangerous levels of pollutants can build up if the house is poorly ventilated. Try cracking a window in the morning or evening and using a well maintained air conditioner. Don’t forget to change the filters on the heating system regularly.

What size of air purifier is best?

You will place the air purifier in the room that you spend the most time in which is usually the bedroom where you sleep. After you measure the room, check the clean air delivery rate seal on the back of the box. This will define the number of cubic feet of air pulled through the device per minute.

HEPA filters as air purifiers

HEPA stands for high-efficiency particulate air. These filters pull air through a thick fabric and traps unwanted particles. As air purifiers, HEPA filters are 99.97 % effective according to the EPA. Whole house HEPA filters are available but the EPA recommends using a stand alone unit. They are certainly less expensive and believed to not be any better than the stand alone units. In addition, you can also purchase a HEPA filter for your vacuum cleaner.

What type of air purifier should you buy?

There are quite a few types of air purifiers on the market to select from and it can be quite confusing. It good to compare the different types of air purifiers after determining your objective and budget.

Electronic air cleaners - The American Lung Association recommends the models that electronically charge particles in the air and draw them to a metal plate or filter within the unit. Choose full-size whole-room air filters. Tabletop models will not have enough power.
Hybrid filters - A combination of the HEPA and electronic air purifier.
Gas phase filters - They remove gases, vapors, and odors from the air but not particle pollutants such as dust. These are often found in certain workplace settings where chemicals are found.
Ozone generator - Their use is greatly discouraged by the EPA and the American Lung Association; ozone is a known lung irritant that can cause permanent damage.
Plants - The EPA doesn't recommend houseplants as air purifiers. Wet soil can pollute the air by adding mold to the atmosphere,
Air sprays - There's no evidence that air purifying sprays do anything to reduce common pollutants. They may cause more irritation to your respiratory system. This includes candles, sprays and potpourri for sensitive individuals.

Whether an air purifier is being considered for the sick room or as a holistic preventative approach toward good health, almost all physicians agree that air purifiers do improve the quality of air within the home. The American Heart Association offers a free guide for freshening the air you breathe in your home that may also be helpful.

Important Health Benefits Of A Good Nights Sleep

A good nights sleep has many important health benefits which I will write about in this article. I am the kind of person who is just unable to perform to my best if I have only had a small number of hours of sleep, I also have a step-daughter who is extremely moody during the next day, if she has not had slept for around seven hours during the night.

I would have to say that I would even class sleep as a hobby of mine, you may think that this is a bit strange but it is true. I feel very safe and comfortable when I am in bed and some people suggest that it is possibly like the way young infants feel when they are in their mothers womb.

When I am in the type of mood that means I find it hard to get to sleep, for example when I have a lot on my mind, I imagine that I have driven off to some long off place in the distance, parked up the car and then have gone to sleep in the back of the car with around four pillows and three quilts. I suppose this is a way of me dreaming of running away from my troubles to an area where no-one can hurt me and again making myself extremely warm and comfortable. This again might be a bit weird in some peoples eyes but it helps me to get to sleep. It certainly beats counting sheep.

Sleep itself has many benefits. People who often find themselves in a depressed state, which is what I have been in the past, can find that a good nights sleep can have a very positive affect on their overall state of mind. This could be because it helps people to think in a clearer and more positive way. The sleep helps bring more life and energy into people helping them to start fighting their problems and challenges.

Sleep can also help people who are often stressed. This is very much for the same reasons as above. What people may of course say is that they actually find it hard to sleep when they are stressed or depressed. This is very understandable and the example above where I have described how I manage to get myself to sleep in this situation, may hopefully be of use to people. Other methods would be to think of other ways of trying to switch off the mind from over worrying about things, as an example people can read part or all of a good book before attempting to fall asleep.

From a personal point of view, I have found that even though it is important to sleep for quite a long time (around seven or eight hours per night), that it is also important not to over stay in bed in the morning. I am not sure exactly why this is but I always have a sense of feeling heavier. This leaves me in a negative and lethargic mood all day. This could be just me of course. I basically in general go to bed at around ten at night and wake up at around seven in the morning.

What I enjoy most of all is what happens in my house at around eight o'clock most evenings. This is when my son goes upstairs to bed. He always has around an hour of playing with his toys before he decides he is ready to go to sleep and he likes me to listen to him whilst he is playing. This is fine by me as it allows me to lie in my bed and relax. I do not always fall asleep but it is extremely enjoyable to hear him play while at the same time I am in a way re-charging my batteries.

In conclusion, I would advise people to enjoy the benefits of sleep. Sleep in some peoples eyes is a hassle and they would rather be watching the television or socialising with their friends. As previously stated I treat sleep as a hobby and look forward to going to bed. For people who are prone to depression or who are often stressing about this or that, a good nights sleep could be exactly what you need.

A to Z of Vitamin C

Vitamin supplements are very important in prevention of unwanted health ailments that is partially caused by vitamin deficiencies. Many people today use vitamin supplements to make up for lost nutrients or the shortage of vitamins in their system. A shortage in Vitamin C may lead to scurvy, a condition that may causes tooth loss, hemorrhage, bruising, weakening of inability to fight infection, mild anemia, and bleeding. Essential amounts of vitamin C is necessary to promote overall health and well being. In many instances a good diet might be enough, but when it is not, vitamin supplementation necessary to take care of the deficiency.

Ascorbic Acid or Vitamin C is one of the most popular health supplements that is supposed to boost the immune system. It may strengthen the capillaries or the tiny blood vessels that carry oxygen and other necessary nutrients to all parts of the body via the bloodstream. Vitamin C is also a potent antioxidant, which means that it can eliminate free radicals from the body. It also helps deal with harmful oxygen molecules that could damage the cells. It is also believed that Vitamin C helps maintain cellular health and prevent cancer and a host of other health problems.

In addition to these health benefits, Vitamin C also plays an important role in promoting the health and beauty of the skin. This vitamin inhibits the production of melanin, the pigment that gives the skin its dark color. Vitamin C is also necessary for collagen synthesis, a process that improves skin elasticity and holds back the aging process. Applying skin-care products which contain Vitamin C may improve collagen production and result to a more youthful and hydrated looking skin.

The current recommended daily allowance (RDA) for Vitamin C is 75 milligrams (mg) a day for women and 90 mg a day for men to get the minimum amount the human body needs. However , medical specialists suggest that an intake of 200 mg is accepted since that amount is the most the human body can absorb at one time. Vitamin C can be found in citrus fruits like oranges, grapefruit, and tomatoes. Vegetables like bell pepper and broccoli are also good sources of Vitamin C.

It's easy to get ample amounts of Vitamin C from one's diet as long as it contains adequate amounts of fruits and vegetables. But if one feels there is a deficiency that needs to be taken care off, individuals are advised to take Vitamin C supplementation to take care of that deficiency. If a cold is starting to develop, it may also help to increase one's consumption. Medical studies show that taking 1000 mg of Vitamin C a day may reduce the severity of cold symptoms by about 20 percent.

Individuals who want to Vitamin C supplementation should seek the recommendation of doctors and other health professionals to side effects and drug interaction. Most people may take up to 2000 mg of Vitamin C without ill effects while some can develop diarrhea from as little as 500 milligrams. It is also important to drink plenty of water because Vitamin C needs to be dissolved in order to be metabolized properly. Sufficient water may also ensure that excess Vitamin C is eliminated from the body.

What Is Dry Eye Syndrome?

Dry eye syndrome, also called Keratoconjunctivitis sicca or xerophthalmia, refers to a lack of lubrication and moisture in the eye. This is mainly due to a decrease in the tear production or an increase in the tear film evaporation. The typical symptoms of dry eye syndrome are burning and a subtle but constant eye irritation. The condition may also lead to inflammation of the frontal eye tissue.

There are several factors that may bring about dry eye syndrome. The condition is more common with older age, since tear production decreases with age. Dry eye as a syndrome may occur as a side effect of many medications. Harsh environmental conditions, such as a dusty or windy climate, may worsen the condition. Even your workplace environment, comprising of air conditioning or a dry heating system, may easily dry out your eyes. Insufficient blinking, such as, when constantly staring at a monitor screen, is another significant cause of dry eye syndrome.

The basic treatment for dry eye syndrome is to replenish the moisture content of the eye surface. To accomplish this, the ophthalmologist typically prescribes artificial tears, which are lubricating eye drops that aid in alleviating the symptoms of irritation and burning sensation in the eyes. Another treatment that goes one step further involves the application of Restasis (cyclosporine) eye drops, which effectively enhance tear production. A healthy diet, comprising of a sufficient amount of omega-3 fatty acids, lowers the chances of contracting dry eye syndrome. Salmon, sardine, herring, and cod liver oils are rich sources of omega-3 fatty acids.

Patients wearing contact lenses need to take an extra precaution prior to the application of artificial tears. Specifically, it is necessary that the patient removes the contact lenses before using the eye drops. Moreover, the patient needs to wait 15 minutes or longer for the medicinal drops to take effect, and only after that can the contact lenses be worn again.

Dry eye syndrome is slightly more common in women than in men. A shocking 10-14 million people in the United States suffer from dry eye syndrome. The condition is more prevalent among those older than 40 years. An estimated 75% of the old-aged population shows signs of dry eye syndrome.

If you suffer from any of the above explained symptoms that depict the dry eye syndrome, please visit your doctor as soon as possible to avoid any complications.

A Sleepless Nation 70 Million Strong

A new report by the National Academies' Institute of Medicine shows that between 50 and 70 million Americans struggle with chronic sleep problems, and according to the United States Surgeon General, sleep deprivation and disorders cost the nation $15 billion in health care expenses and $50 billion in lost productivity each year.

A lack of sleep can take a toll both psychologically and physically, from daytime sleepiness to weakened immune systems. Long-term sleep deprivation leads to problems that can include memory lapses, depression, irritability and impaired work performance.

To win the battle over sleepless nights, many Americans are turning to medication. In 2005, 42 million prescriptions for sleeping pills were filled. An analysis by Medco Health Solutions, Inc. found that the number of adults ages 20 to 44 using sleeping medications rose 128 percent between 2000 and 2005, and was up 114 percent among 10 to 19-year-olds in that same time period.

Insomnia is the most common sleep disorder, affecting between 30 and 40 percent of adults within a given year. Other sleep disorders include sleep apnea-a temporary suspension of breathing that occurs throughout the night-and restless leg syndrome, which is characterized by intense discomfort, mostly felt in the legs when at rest. One of the first steps to relieving sleep problems is to talk to your doctor or pharmacist about it.

Here are some tips for insomniacs:

• Keep to a regular sleep schedule: Go to sleep and wake up at about the same time each day, even on weekends.

• Exercise regularly: Exercise done early in the day can reduce stress and help put you to sleep at night.

• Watch what you eat and drink: Avoid alcohol, caffeine and meals close to bedtime, but a cup of warm milk can help make you sleepy.

• Unplug: This is particularly important for teens with sleep problems-make sure the bedroom is free of computers, video games, TVs and phones.

Sleep troubles can be a symptom of a physical or psychological condition that requires treatment, so it's important to see your doctor if your sleep problem persists. Depending on the diagnosis, your physician may recommend a behavioral therapy and possibly drug treatments for serious sleep disorders. Medications include both over-the-counter and prescription drugs called hypnotics. Drug therapy is usually only recommended for short-term use. A combination of medication and behavioral interventions is often more effective than either approach alone for those with chronic insomnia.

As many as one in four Americans report trouble sleeping.

Pain from Arthritis and Other Causes Affects Millions of Lives

According to the Centers for Disease Control National Center for Health Statistics, "One in four U.S. adults say they suffered a day-long bout of pain in the past month, and 1 in 10 say the pain lasted a year or more." As adults get older, the numbers increase. According to the NCHS report, "One-fifth of adults 65 years and older said they had experienced pain in the past month that persisted for more than 24 hours," and "Almost three-fifths of adults 65 and older with pain said it had lasted for 1 year ore more." 

These alarming statistics point to an enormous amount of suffering and loss of productivity and quality of life among Americans. After all, when a person is in a lot of pain, they can't work, enjoy their families, or engage in recreational activities. Acute pain - such as that experienced as a result of an injury - can lead to reliance on prescription drugs, while chronic pain - like that accompanying health conditions like rheumatoid arthritis or other joint pain - can lead to depression. 

Treatments for Pain

According to the National Pain Foundation, treatments for pain fall into five categories: injection and surgery, psychological approaches, physical therapy, complementary or alternative, and medications. Arthritis pain can be relieved by injections of steroids or medications that lubricate the joints, as well as by joint replacement surgery. Psychological approaches often include relaxation techniques and counseling. Physical therapy can consist of massage, exercise, and applying heat to provide arthritis pain relief. Complementary therapies can include everything from acupuncture and hypnosis to biofeedback and dietary supplements. 

When it comes to arthritis treatment and other types of pain relief, however, most people first turn to medications. One major class of drugs is known as nonsteroidal anti-inflammatory drugs, or NSAIDs, like aspirin or ibuprofen. Unfortunately, many of those suffering from joint pain or muscular pain develop stomach problems from these medications, or find that they interact with other medications and are an inappropriate treatment. For those with rheumatoid arthritis, corticosteroids or narcotics are often used in the treatment of joint pain, although sometimes with serious side effects. 

Topical Creams

One of the most effective pain treatments - especially for arthritis pain relief - is a topical cream that penetrates through the sub-epidermal level of the skin. By blocking out pain transmitters and starting localized healing, a topical cream can convey all of the benefits of NSAIDs without the side effects. Available without a prescription, certain creams have been thoroughly studied by medical researchers and have been reported to be effective in peer-reviewed scientific journals. 

A topical cream can help people with a wide variety of medical conditions, including arthritis, fibromyalgia, tennis elbow, carpal tunnel syndrome, and bursitis. It can also help prevent workout-related injuries and cramping. 

Chronic pain has a deleterious effect on the health and well-being of millions of Americans. Finding a means of alleviating or lessening that pain is a relief, in every sense of the word.

Back Pain

Back pain is one thing most likely to elicit a twinge of sympathy from the hardest of hearts. It is estimated that every person in the world will suffer from it in his/her lifetime - mild to serious, chronic or temporary.

 

You could get an attack at any point along the spine, especially the lower back area which takes on the maximum weight and stress. Most common causes: strain or bruising of muscles; sprain or injury to ligaments; and spasms when the injured muscle knots up as part of the body's attempt to immobilize it to prevent further injury. Other causes include osteoporosis, arthritis, a slipped disc, or even excessive gas, besides more serious causes like tumors, diabetes or kidney malfunctions that emerge in a doctor's clinic.

 

Blame it on your Lifestyle

 

An important factor and one that is entirely in you hands, is lifestyle. For instance, improper postures while sitting and sleeping, and carelessness during walking, stretching or playing, especially when you are overweight, are few common causes. Grand illusions of being a Hercules incarnate and lifting heavy weights or improperly hefting them around are other frequent errors.

 

Bad posture is the biggest culprit. Desk jobs mean sitting for hours before computers where we unconsciously slump into odd positions. Or twist our backs frequently while trying to reach for something behind or beside us, or stretch forward too far; too fast. We also unconsciously slip into awkward positions while reading or watching TV sprawled on the bed or sofa.

 

Sit up

Chairs with gaps at the lower back level are deadly - avoid them. And if you think you are invulnerable because you have that perfectly 'ergonomically' designed chair; know this - most people unconsciously lean forward in such a way that their lower back moves away from the chair base and thus remains unsupported.

 

Get up and Walk around

Sitting anywhere, anyhow, for long periods means that dangerous pressure points develop along the back. The load on you back is the highest when you are sitting, less while standing and least when you are sleeping.

 

The golden rule is to get up and walk around every 15-20 minutes. When on a long drive, get out of the car, walk around, stretch you limbs after every two hours. While driving, the back of the car seat should not recline beyond 30 degrees and ideally the seat bottom should be tilted up slightly in front.

It's not a high

 

Avoid regular use of high heels - they hamper good posture, ruin you body's alignment and hurt the back, feet and neck. Our feet are designed to bear the entire weight of the body evenly across their surface. However, the feet and legs are placed in and unnatural position when you wear heels. Most of the pressure is transferred to the front of the foot.

 

Stressed Out

The modern-day stress epidemic is another factor since back pain can be psychosomatic. Stress/emotional problems both cause back pain and aggravate any existing pain. Weak stomach muscles heighten back strain and cause you pelvis to twist abnormally. Regular and proper exercise help tremendously since it keeps joints mobile, muscles conditioned and, more importantly, raises your pain threshold.

 

Don't over Exercise

Doctors receive many back-pain patients who are victims of improperly-trained gym instructors or half-baked yoga teachers. Suddenly launching into heavy, unaccustomed activity is a sure recipe for disaster.