How to Avoid Back Pain & Aches

Back ache is a very common problem nowadays, and almost every individual faces lower back pain at least once in a life time.

It can be caused by a number of factors, and can affect your life to quite an extent. The best cure to back ache is care.

Here are some tips for reducing the back ache.

1. The best way to sleep is on your side with your knees bent. You can use a pillow under your head to support your neck. You may also put a pillow between your knees.

2. If sleeping position doesn’t reduce pain, try adjusting your sleeping surface. The choice of the firmness of the surface varies from person to person. Choose the one that suits you the most.

3. In case you have to stand for long periods, rest one foot on a low stool to relieve pressure on lower back. Switch your foot every 5 to 15 minutes. If case you have to stand with both feet firmly placed on ground, for example in case of a security guard, place both your feet inline with your shoulders.

4. While sitting (in your office) maintain a good posture by keeping your ears, shoulders and hips in a straight line, with your head up and stomach pulled in. Keep your lower back and feet supported, elbows at sides, shoulders relaxed and wrists straight. Don’t forget to stretch occasionally.

5. Wear flat shoes and low heels.

6. Exercise regularly. An inactive life style can also lead to lower back pain.

7. If you sleep on your back, you can place a pillow under your lower back.

8. Heating pads can help relax painful muscle spasms. Use heat for 20 to 30 minutes at a time. Massage can also be helpful in most of the cases.

9. Remember, lower back pain can be caused by using your back muscles in activity they are not used to, like lifting heavy furniture or twisting your body. It can also lead to a disc slip, a condition knows as herniated disc.

10.  Push rather than pull when you must move heavy objects. Don’t lift by bending over. Instead lift by bending your knees and squatting to pick the object. Avoid twisting your body while lifting.

Just follow the above mentioned easy tips to cure your back ache. In case you don’t feel any relief , please seek medical help immediately.

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Digest Better

There is a plant for each type of digestion problem.

· AIGREMOINE is useful when the stomach problem is accompanied by enteritis, diarrhea and/or chronic liver infection. It helps tone a lazy digestive system. And it also helps regularize acidity and soothe ulcers by improving metabolism. 3 or 4 cups a day. 3 1/2 to 4 tablespoons per quart of water.

· ANGELICA is a digestive, an aperitif, a stimulant, a tonic. It decongests and soothes stomach pains and swelling. Prepare an infusion (tea) preferably using the fresh plant: 3 ½ tablespoons of roots per quart of water. If your stomach is very

swollen, prepare and drink 3 cups per day made of 5 tablespoons of seeds per quart of water.

· ANISE is a soothing digestive. It aids digestion and the elimination of intestinal gas, it soothes stomach cramps, aerophagy, dyspepsia (contractions of the digestive organs, dizziness and a heavy feeling after eating). 2 or 3 cups per day, after meals: 2 tablespoons of seeds per quart of water.

· CAMOMILE: a digestive, sedative, anti-inflammation agent and tonic. It helps painful or difficult digestion, stomach cramps, gastro-intestinal spasms, loss of appetite, and it helps expulsion of gas (carminative). Particularly recommended for persons who suffer from stomach cramps (and/or who are irritable, temperamental, angry etc.) One cup of infusion, a half hour before meals, or one hour after. To prepare the infusion, add 5 1/2 tablespoons to a quart of boiling water and let stand for five minutes.

· CHERVIL: digestive, depurative and diuretic. It also acts as a stimulant. For difficult digestion, drink 2 or 3 cups per day. Prepare an infusion with one teaspoon of dried leaves per cup of water, and let stand for 10 minutes.

· SAGE: The ancients had a saying - “Why die when your garden is full of sage!” It is a digestive, diuretic, antispasmodic and helps combat hypoglycemia. It stimulates the appetite, fortifies the stomach and aids digestion, especially when digestion is difficult. It is also a general tonic. 2 or 3 cups of infusion per day. 1 1/2 tablespoons of dried leaves per quart of water. 

Fruits, Vegetables & their Benefits

apples Protects your heart prevents constipation Blocks diarrhoea Improves lung capacity Cushions joints apricots Combats cancer Controls blood pressure Saves your eyesight Shields against Alzheimer's Slows aging process artichokes Aids digestion Lowers cholesterol Protects your heart Stabilizes blood sugar Guards against liver disease avocados Battles diabetes Lowers cholesterol Helps stops strokes Controls blood pressure Smoothes skin bananas Protects your heart Quiets a cough Strengthens bones Controls blood pressure Blocks diarrhoea beans Prevents constipation Helps haemorrhoids Lowers cholesterol Combats cancer Stabilizes blood sugar beets Controls blood pressure Combats cancer Strengthens bones Protects your heart Aids weight loss blueberries Combats cancer Protects your heart Stabilizes blood sugar Boosts memory Prevents constipation broccoli Strengthens bones Saves eyesight Combats cancer Protects your heart Controls blood pressure cabbage Combats cancer Prevents constipation Promotes weight loss Protects your heart Helps haemorrhoids cantaloupe Saves eyesight Controls blood pressure Lowers cholesterol Combats cancer Supports immune system carrots Saves eyesight Protects your heart Prevents constipation Combats cancer Promotes weight loss cauliflower Protects against Prostate Cancer Combats Breast Cancer Strengthens bones Banishes bruises Guards against heart disease cherries Protects your heart Combats Cancer Ends insomnia Slows aging process Shields against Alzheimer's chestnuts Promotes weight loss Protects your heart Lowers cholesterol Combats Cancer Controls blood pressure chilli peppers Aids digestion Soothes sore throat Clears sinuses Combats Cancer Boosts immune system figs Promotes weight loss Helps stops strokes Lowers cholesterol Combats Cancer Controls blood pressure fish Protects your heart Boosts memory Protects your heart Combats Cancer Supports immune system flax Aids digestion Battles diabetes Protects your heart Improves mental health Boosts immune system garlic Lowers cholesterol Controls blood pressure Combats cancer kills bacteria Fights fungus grapefruit Protects against heart attacks Promotes Weight loss Helps stops strokes Combats Prostate Cancer Lowers cholesterol grapes saves eyesight Conquers kidney stones Combats cancer Enhances blood flow Protects your heart green tea Combats cancer Protects your heart Helps stops strokes Promotes Weight loss Kills bacteria honey Heals wounds Aids digestion Guards against ulcers Increases energy Fights allergies lemons Combats cancer Protects your heart Controls blood pressure Smoothes skin Stops scurvy limes Combats cancer Protects your heart Controls blood pressure Smoothes skin Stops scurvy mangoes Combats cancer Boosts memory Regulates thyroid aids digestion Shields against Alzheimer's mushrooms Controls blood pressure Lowers cholesterol Kills bacteria Combats cancer Strengthens bones oats Lowers cholesterol Combats cancer Battles diabetes prevents constipation Smoothes skin olive oil Protects your heart Promotes Weight loss Combats cancer Battles diabetes Smoothes skin onions Reduce risk of heart attack Combats cancer Kills bacteria Lowers cholesterol Fights fungus oranges Supports immune systems Combats cancer Protects your heart Straightens respiration   peaches prevents constipation Combats cancer Helps stops strokes aids digestion Helps haemorrhoids peanuts Protects against heart disease Promotes Weight loss Combats Prostate Cancer Lowers cholesterol Aggravates diverticulitis pineapple Strengthens bones Relieves colds Aids digestion Dissolves warts Blocks diarrhoea prunes Slows aging process prevents constipation boosts memory Lowers cholesterol Protects against heart disease rice Protects your heart Battles diabetes Conquers kidney stones Combats cancer Helps stops strokes strawberries Combats cancer Protects your heart boosts memory Calms stress   sweet potatoes Saves your eyesight Lifts mood Combats cancer Strengthens bones   tomatoes Protects prostate Combats cancer Lowers cholesterol Protects your heart   walnuts Lowers cholesterol Combats cancer boosts memory Lifts mood Protects against heart disease water Promotes Weight loss Combats cancer Conquers kidney stones Smoothes skin   watermelon Protects prostate Promotes Weight loss Lowers cholesterol Helps stops strokes Controls blood pressure wheat germ Combats Colon Cancer prevents constipation Lowers cholesterol Helps stops strokes improves digestion wheat bran Combats Colon Cancer prevents constipation Lowers cholesterol Helps stops strokes improves digestion yogurt Guards against ulcers Strengthens bones Lowers cholesterol Supports immune systems Aids digestion

How to Cure Neck Pain (Cericalgia)

Neck pain (or cervicalgia) is one of the most common problem, affecting almost two-thirds of the global population at some point in their lives.

Its felt in the neck but could be due to numerous spinal problems. It surfaces due to tightness of muscles in the neck or upper back or pinching of nerves emanating from the cervical vertebrae.

Head is supported by the lower neck and upper back and these areas are the primary reasons of neck pain. The top 3 joints in neck are responsible for most movement in the neck where as the lower joints of neck and upper back create a support for the head. Any adverse affect on this support system will lead to tightening of muscle and eventually neck pain.

The most common causes of neck pain are.

• Stress.
• Prolonged posture.
• Minor Injuries.
• Referred pain (upper back)
• Overuse and strain.
• Whiplash (sudden distortion of neck)

Here are some ways to treat your neck.

1.      Wait. If there’s nothing worn, the pain will be gone in 3 to 4 days at the max.

2.      Improve your posture. This is the most common cause of neck pain. Sit straight and tall, raise your chest up, lower your chin slightly and pull your head back so that your ears are directly over your shoulders, and not in front of them. This posture will also help you with your lower back, in case you have one.

3.      Use cervical collars. They can be really helpful but keeping your neck immobile for a longer period of time can adversely affect your neck muscles.

4.      Hold the phone properly, not between your ear and shoulder.

5.      Check your pillow and the surface that you sleep on. Your pillow should provide right cervical support. Choose the one that suits you the most.

6.      Use cervical roll. It’s designed to slip under your neck to reduce the stress on neck joints.

7.      Avoid stress. Your head weighs around 4.5 kg, and if pulled out of its natural position by your reaction to stress, your neck muscles are forced to work harder. This leads to tightness of neck muscles and causes pain.

8.      Use pain killer but only as a short term approach. Pain killer at least allow you to have a good sleep and this rest can be very beneficial.

9.      A gentle massage on lower neck, upper shoulders and trapezius muscles can be very relaxing.

10.  Avoid abrupt temperature changes. If you are sweating, don’t do directly in front of the air conditioner. Wait for your body temperature to normalize before you switch it on.

You can also do some exercises but do them under the eye of your therapist, or you might end up worse than before.

I hope these suggestions help. If your symptoms persist, please seek medical help immediately.

How to Avoid Eye Problems Caused by TV & Monitors

The eye was not made to be constantly focused on close objects. If your work requires that you stare at a computer screen all day long or if you watch a lot of television, stop from time to time to do a few eye exercises.

For example, roll your eyes in large circles in both directions; look over to each side as far as possible and then go from up to down; or scan an imaginary text on the wall from left to right; or look out the window as far as you can following the horizon then return to a point right in front of you and begin again.

In this way, you will avoid long term eye problems, you will enlarge your inner space, and relax both your eyes and your mind. 

Exercises for Women

HOW TO KEEP FIT WITHOUT GOING TO HEALTH CENTERS
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The Funny Side of Health

HEALTH TIP OF THE DAY!

THE FITNESS LEGEND!

Laughter, The Best Medicine

LAUGHTER, THE BEST MEDICINE

1. Journal of Psychosocial Nursing and Mental Health Services 2004 Mar;42(3):18-25

A CHUCKLE A DAY KEEPS THE DOCTOR AWAY: THERAPEUTIC HUMOR AND LAUGHTER 

MacDonald CM 

There are several beneficial efforts attributed to humor and laughter, including improved immune function, increased pain tolerance, and decreased stress response. Humor therapy, laughter therapy, laughter meditation, and laughter clubs all have unique implications as group programs and as self-management techniques.

2. Humor therapy could one day be a part of preventive care. A good giggle helps you: 

Scorch calories - Laughing for 10 to 15 minutes increases your heart rate by 10% to 20%, which means you can burn an extra 10 to 40 calories a day. Over a year, that can add up to a four-pound weight loss. 

Ease pain - In a UCLA study funded by Rx Laughter, a group that promotes research on the connection between humor and health, experts discovered that children tolerated pain better than usual when watching a funny program or video. 

Stay healthy - Humor increases the production and effectiveness of natural killer cells that stomp out germs. These cells are elevated for at least 12 hours after just an hour of watching...Will Ferrell.... 

Tyranski, Kathryn M., "The Comedy Cure," READER'S DIGEST, September 2007, p. 210.

3. Stanford University psychiatrist Allan L. Reiss, MD, recruited 20 male and female college students. Inside an MRI, the men and women looked at 70 cartoons flashed on a small overhead screen and rated them on a funniness scale. When the results came back, Reiss made an unexpected discovery: Men and women process funny differently. The analytical region of women's brains was more active than the men's, suggesting women studied the cartoons more. When they found the cartoon amusing, the reward region of their brains lit up noticeably more than the guys. 

All of which is a fancy way of saying women appear to think a little more about whether they find something humorous. They don't necessarily expect to laugh, and so they enjoy it a lot more when the joke works for them. With men, apparently, it was more like, Hey ...cartoon. Must be funny. Funny is good. 

Colligan, Doug. "Why Men and Women Laugh Out Loud" READER'S DIGEST Sept. 2007, p. 99.

4. Humor has been shown to boost brain-power and improve immune-cell function (which can help ward off cancer). Not only that, but a positive attitude means you're more likely to do healthy things like walk, eat cruciferous vegetables and avoid saturated fats --three choices that substantially help the chance of survival after a heart attack, stroke or cancer. So instead of feeling blue, take charge of your life. 

"Health IQ" READER'S DIGEST Sept. 2007, p. 63.