• Useful Tips for Treating Back Pain

    Almost everyone suffers from back pain at some point in their life. Fortunately, most of the pain goes away on its own after a short time. Nevertheless, there are situations when you may have more severe back pain. In this case, you have to make some adjustments in your everyday lifestyle and improve your condition. Here is what you can do.

    Exercise

    One of the best ways to manage back pain is to exercise. You don’t have to do any high-intensity physical activity, but an easy walk, knees to chest exercises or swimming are strongly recommended. The stimulation helps reduce the back pain and makes the injured tissues heal quicker. Try to introduce a regular exercise program so you can prevent further back pains.

    Cold and hot treatment

    At an early stage of the pain, you can apply cold and hot compresses. Alter them for 10-15 minutes and find which one works better for you. Pay attention to the way your body receives this treatment, it may be very helpful.

    Massage

    Massage is another stimulant for the painful area because it warms it and increases the blood flow. Go to a specialist and start with a soft massage, then you can increase the intensity until you feel comfortable. Repeat the massage whenever you have pains or regularly, in order to prevent them.

    Sleep well

    For a better night sleep start with a good mattress. Pain can certainly affect your rest and so your perception of the pain will increase. A comfortable mattress will ease and reduce the current pain, will offer a better sleep and will prevent new pains. For those with back pain, specialists recommend a mattress in the range from medium to firm.

    Relax

    After a full day of working and stress accumulated, you can rest in the bed by arranging some pillows under your knees. Try to avoid a busy schedule during the day and give yourself time to properly take care of you. Yoga can also help you relax and get rid of back pain.

    Maintain a good posture

    Keep a good posture during the daily activities and avoid putting a strain on your back. Avoid lifting heavy weights and don’t bend improperly. When you’re sitting, get a chair that keeps your back straight. Don’t forget that poor posture is one of the most common causes of back pain.

    Acupuncture

    Acupuncture is a medical technique that has been widely spread all over the world. Because it treats pain and other medical conditions. Although it may not be recommended by all specialists, it is one of the methods used to reduce the pain. It may be helpful for you.

  • Best Ways to Prevent Heat Strokes in Summertime

    When the weather gets warmer and the summer months are coming, we should all be more aware of our personal well being. Among the biggest concerns during the summertime are the increased chances of having a heat stroke. A heat stroke is a serious medical condition and it happens when the body temperature increases more than 40.6°C (105.1°F). Excessive heat is the main reason of heat strokes and this condition is also known as a sunstroke. In order to find out more about this medical condition and the best ways to prevent it, read the article below.
    Best Ways to Prevent Heat Strokes in Summertime Picture

    Causes

    The main causes that lead to a heat stroke are not drinking enough fluids in hot conditions and doing any sort of physical activity such as working or exercising in hot weather. Those who are exposed to a higher risk are seniors, babies and children, people with long-term health condition, people that are ill and weakened, and people that develop outdoor activities.
    Best Ways to Prevent Heat Strokes in Summertime Picture

    Signs and symptoms

    Heat stroke is a condition that may develop over a very short period of time, or over several hours or days. When having a heat stroke, a person may feel the following symptoms:

    • headache
    • dizziness
    • tiredness and weakness
    • vomiting and nausea
    • confusion
    • agitation
    • dehydration
    • fast pulse
    • decrease in blood pressure
    • rapid breathing

    As you can see, there are many signs that can announce if either you or a person near you is having a heat stroke.
    Best Ways to Prevent Heat Strokes in Summertime Picture

    What to do

    Stay out of the heat

    Try to avoid getting out in the sun between 11am and 3pm, but in case you have no option, apply sunscreen and wear lightweight and loose clothing. Also, use the sunglasses and a cap and constantly look for places with shade.
    Best Ways to Prevent Heat Strokes in Summertime Picture

    Cool yourself down

    The best way to prevent a heat stroke is to keep yourself hydrated all the time. Drink 8-10 glasses of water and take a bottle of water with you if you’re living home. Also, you should eat cold foods, such as salads and fruits with a high water content and take a cool shower whenever you feel necessary. Moreover, avoid excess alcohol and caffeine and even if you don’t feel thirsty, try to drink water or eat something refreshing every 20 minutes.
    Best Ways to Prevent Heat Strokes in Summertime Picture

    Maintain a cool environment

    During the day, keep the windows closed and cover them if they are exposed to direct sun. At night, when the temperatures cool down, open the windows and let the cool air enter the house. You should also turn off the lights and electrical equipment that are not in use, as they generate heat. One of the best solutions is to use a tower fan as it provides a level of comfort and keeps a cool environment. This device creates a wide flow of air and it can be placed anywhere you like so you can feel the cold air. Moreover, if you want an instant little breeze, you can sit in front of it and feel a blast of cold air.

  • How to Gain Muscle Mass in a Healthy Way

    The main purpose of a proper diet and workout program is to become healthier and to shape your body. Gaining muscle mass is a long road for many of us, especially if we want to do it in a healthy way. Nowadays, not only losing weight is a challenge, but also gaining weight. Why? Because you have to find out how this can be done without eating unhealthy food or without having to exaggerate with your training. Therefore, in order to put on some good weight, you may just need to respect the three key factors that will help you accomplish your goal.

    Nutrition

    Nutrition is very important when you want to start gaining muscle mass. First of all, you have to track your calories and increase the daily intake by 200 to 500 calories per day. Secondly, you have to avoid the processed food and carbohydrates and increase your daily portion of proteins. Protein is the one that builds muscles and it can be taken from high protein foods like fish, meat, and eggs. Fats are also very important so you should aim to eat healthy fats found in foods like avocados, nuts, peanut butter or fish. Finally, you may introduce fruits and vegetables because they will help you with fiber and nutrients.

    Training

    While you are following a healthy diet, perform regular exercises that build your muscle mass. You don’t have to exaggerate with the training at the gym, so a good advice is to limit the workout to an hour. Stay focused more on the intensity of the exercises and don’t rest more than a minute. Moreover, in order to avoid the same routine, you can change the exercises and put your body under new stress, in this way, it will be forced to gain weight in the form of muscle. One of the best methods to alternate your training is to put on a weighted vest. In this way, you will be able to build muscle mass faster and turn your daily routine into a difficult one.
    As a last tip, don’t forget about the leg training, it’s very important to have a unitary muscle mass of the entire body, so keep the legs in shape.

    Rest

    When you are resting, your body repairs and builds muscle, so don’t neglect this aspect. The body needs time to build muscles so it has to recover and get prepared for the next day. Therefore, sleep at least 8 hours per night.

  • How to Prevent Heart Problems

    A Heart disease is a serious medical problem, and there are more and more people that develop a heart-related problem. By keeping your heart healthy, you make a step forward to a better and safer life. In this article, we offer you some information about what you can do in order to prevent a heart problem. After all, prevention is the best solution.

    Eat healthy

    Diet makes a lot of difference when we talk about preventing heart diseases. The effects of the food we eat can seriously damage our heart. Therefore, you have to eat a balanced diet and avoid fatty foods. Include in your daily meal fruits and vegetables and try to vary them as much as you can. Also, eating too much salt can increase the high blood pressure and so you will risk developing a coronary heart disease.

    Exercise

    Start being more active, do things that you like and spend more time doing exercises. You can go for a walk or ride your bike, play football, basketball and so forth. Go out in the park with your friends and run if you like, just keep in mind that if you follow a regular physical activity, you will reduce the risk of heart disease.

    Quit smoking

    This might be one of the most important things to start with, in case you are a smoker and want to prevent a future heart problem. Smoking is one of the main factors that can lead to heart attack and stroke. The effect of eliminating the bad habit of smoking will appear right away and so your blood pressure will decrease and your circulation will improve. Moreover, you will be able to do more exercises and you will boost your energy level.

    Reduce the quantity of alcohol

    Alcohol is another enemy of the heart. Drinking more than recommended can cause abnormal heart rhythms and high blood pressure. Also, the abuse of alcohol may damage your heart muscle and even increase the risk of stroke. But how can you find out how much is too much? According to the specialists, people should not drink more than 14 units per week and have several alcohol-free days per week.

    Measure your weight

    In case you have exceeded the normal weight for your category, then it’s time to start losing weight. The Body Mass Index (BMI) and your waist measurement will indicate you if you have to take some actions and begin a program that will help you lose weight. Fat cells produce toxic substances that eventually will damage your body and so you will increase the risk of having heart disease, cancer, and type 2 diabetes. A proper healthy diet and regular exercises will be the ones that will help you regain your normal weight.

    Reduce the stress

    Last but not least, you have to reduce the amount of daily stress in your life because stress is the one that increases the risk of cardiovascular and can cause heart attacks. Although it may be difficult, you have to start changing your lifestyle. Think about what you like to do and do it more often. Yoga may be one alternative that will help you reduce stress. Also, massages, hot baths or just a simple walk can help you a great deal. Spend more time outdoors and in the middle of your family and you will see the changes.

  • How to Ease Your Child’s Sore Throat

    A sore throat is one of the first signs when your baby catches the flu or cold. Usually, it is caused by a virus and can affect your children in many ways. This kind of problem is common in children because they are more sensitive and the viruses can be easily spread through the air. The symptoms of children with a sore throat are painful swallowing, irritated throat, decreased eating and drinking, fever, vomiting, and others.
    The immune system of the children can overcome very easy a sore throat, but as parents, you have to make sure that you provide them the best care. Here is how you can ease the sore throats.

    Pain relievers

    You could try some pain relievers after a previous consultation with the doctor. They are the one authorized in giving you the proper treatment. The usual ones are medicines containing acetaminophen that helps relieve the pain and fever, or a non-steroidal anti-inflammatory agent, such as ibuprofen. Sprays are not recommended for children because they aren’t that efficient and some of them may cause allergic reactions.

    Fluids

    Keep the child hydrated and give them water and warm fluids. Avoid acid drinks and sugar. Although it may be difficult to convince the child to drink a lot of fluids, they are very helpful because they wash out the toxins. A very good idea are the herbal teas with honey and lemon.

    Food and rest

    Healthy food as vegetables and fruits are a good ally because they have many vitamins and minerals. Give children food that is easy to swallow and non-irritating. Try to feed them more warm soup, mashed potatoes or yogurt. However, avoid salty and spicy foods because they sting. Also, ensure they get enough rest in order to recover their strength.

    Natural treatments

    Gargling with salt water is one of the best natural remedies. Regular gargling reduces inflammation and improves local circulation.
    The peppermint has a soothing effect on the throat and it helps break up mucus. You can add a small quantity to a diffuser or steam or use the peppermint tea with some honey.
    A glass of warm water with a teaspoon of turmeric is also very helpful in healing a sore throat. It can be added to a glass of warm milk before bedtime and let it act during the night.
    The apple cider vinegar has the same benefits when added to a warm glass of water. It’s a safe remedy and it will easily kill the bacteria in the throat.

    Humidifier

    A humidifier will maintain the moisture in the room and will help ease the congestion and soothe a sore throat. It’s highly recommended by the pediatricians when a child has a cold. In addition, a humidifier reduces the number of influenza germs and keeps all the family much healthier.

  • How to Get in Shape after Having a Baby

    A baby in your life will not only change your entire habits, but also your body. During the period of pregnancy, it may be a little harder to control the changes of the new body, but after your baby is born, you can come up with a plan. You may wonder if you’ll ever get to the same weight and shapes as before, but you don’t have to worry. Even if it takes time, you’ll get there. Consider these tips and see if they work for you.

    Get plenty of rest

    If you want to get in shape, then you definitely should avoid sleep deficits. Even though the baby gets up in the night and troubles your rest, you should find solutions to stop feeling tired. Sleep whenever the baby sleeps and don’t be embarrassed to take short naps. A well-rested person is more active and capable of doing physical activity without putting their health in danger.

    Tone your body

    Start to incorporate physical activity into your daily routine with light exercises. Walking, jogging, cycling, or swimming are the best exercises to begin with. Then, you can gradually increase the intensity, but make sure that you don’t feel uncomfortable or experience pain or discomfort. Weight training is very helpful and is one of the best ways to get back in shape. It will speed up the metabolism and will surely improve your aspect. Also, focus on strengthening and toning the pelvic and the abdominal muscles. They may be the most affected after the pregnancy period and you have to reshape them. A fitness tracker might be a useful device to help you follow a plan and monitor your progress.

    Eat well

    If you didn’t follow a diet during the pregnancy, then you have to adopt a healthy lifestyle. Don’t skip a generous breakfast and avoid junk food. Fill your diet with nutrient-rich meals that contain whole grains, lean protein, fruits, vegetables and low-fat dairy products. Eat frequent meals and drink water.

    Take natural remedies for losing weight

    There are some herb supplements that can help you achieve your goals while being totally safe for your body. Moreover, the food itself can reduce your appetite and control your metabolism in a healthy way. Put apple cider vinegar into hot water two or three times a day in order to reduce fat. You should also drink green because it has weight loss properties. Cabbage is low in calories and is high in fibers and fish and beans are a good source of proteins.

    Follow all the above tips and don’t forget about the most important one: be patient. Give your body time to recuperate and regain its normal process. You may not lose weight as fast as you want, but being persevering may be the best solution in any matter.