Simple Tips to Taking Care of Your Mental Health

Ill mental health is a problem that has been wracking the United States in recent years, with the rise of many people reporting stress, anxiety, and depressive episodes when they have never previously encountered them. Unfortunately, this means that much of the country is struggling to maintain their semblance of self in their daily lives, which can have strong effects on other areas of their life. Fortunately, there is a silver lining with such a problem, which comes in the form of many people being able to share what helps them stay on track. Luckily, such tips are easy to implement into your everyday life when you are feeling in the right mindset to do so.

Eat a balanced diet

Your body benefits highly from having a balanced diet, as the right foods can help you stay at a healthy weight and maintain energy. However, this is also true for your mind! For example, you can eat foods that are rich in Vitamin B12, which can help stop fatigue from ruining your day, or you can turn to alternative forms of caffeine such as green tea to give you a healthy energy boost. It means you don’t have to rely on the potentially anxiety-inducing caffeine which is found mostly in coffee.

Exercise regularly

As with maintaining a healthy body, your mind will also need regular exercise if you are to see the best effects of both. In fact, when you exercise, many endorphins are released into your brain, which acts as a natural dose of happiness. Such endorphins like serotonin are linked irrevocably to depression, but they can also help reduce stress and anxiety. A popular way of incorporating exercise into your life is by going on walks on your lunch break, or by walking wherever you can instead of driving. Recently, people have started using yoga for its healing benefits and its meditative component, which can help lower blood pressure and bring about healthy habits.

Induce a restful sleep

Although exercise will be one of the best ways to let your head fall seamlessly onto the pillow at night, there are also other ways of having a peaceful sleep. Without a good night’s sleep, you can become more irritable and emotionally fragile, which can leave you feeling as though you aren’t ready to take on the day ahead. If you are struggling with insomnia, you can create a comfy place for you to sleep, which will allow you to feel safer and more able to relax on an evening. Having a weighted blanket can soothe any anxieties by acting as a warm hug, but you should seek external help if the problem persists.

Have a daily routine

It is often big life changes that can throw people into a downward spiral, which makes it hard for them to stay on top of their daily routine. It could be the loss of a job, grief over a lost family member, or any unexplainable but major dips in their mental health. In any case, it is important to try and stick to a daily routine where possible, which can help you on bad days where you don’t feel like getting up out of bed. It is important to note that you should have some free time built into such a routine so that you have time to unwind and indulge in the things that make you happy.

Create a calm home environment

There are two places where you may spend most of your time: home or work. For some people, home is the only place their life revolves around, which can lead to feelings of being trapped. Although you should make time to get out and do a range of activities when you have time, there will be times in life where you can’t make these concessions. This makes it integral to create a calm home environment, which will welcome you and keep you safe, rather than being a place you aren’t happy spending most of your time. You can do this by investing in plush furnishings, displaying happy memories around the house, and by lighting gently scented candles to cast a warm glow on your walls.

Treat yourself

The mindset that many mental health sufferers fall into is one that places themselves at the bottom of their priority list. It is easy to feel angry at yourself for feeling down or to feel as though you don’t deserve to treat yourself. Not only is the opposite true, but you should actively start treating yourself to the things you love, as it can help you boost your self-worth. It doesn’t have to be (and isn’t recommended) that material possessions take precedence, but indulging in experiences like spa days or making time to watch your favorite movie can truly help pick you up on a bad day.

Avoid substances

There are many things that health professionals recommend you avoid in life, such as excess drinking and drugs. When you are suffering from a mental health problem, this becomes even more true due to the negative effects they can have on your wellness. This advice includes illegal drugs, but people should also avoid overusing prescription medication and over-the-counter medication, as there is a rising epidemic of such addictions in the country currently. If you are struggling with an addiction or someone you know is, you can find rehab centers which will help get life back on track and avoid any mental health problems becoming worse.

Make use of natural remedies

While some medication is important to the recovery of many individuals, that doesn’t mean you should turn your back on natural remedies, which can sometimes be key to a person’s recovery. Natural remedies can refer to anything that nature offers that has positive effects on the well-being of a person, such as the calming effects of lavender essential oils in tackling insomnia, or ancient methods such as acupuncture in relieving stress. Lots of people turn to massages as a way of working out any of their worries and resetting their mind, while others turn to exercises such as yoga, which is known for boosting ill mental health through meditation.

Spend time in nature

In a world where most people reside in cities or suburban areas, it is rare that they will get the chance to spend time in nature much through their life. This is a shame because scientific research has found that innovations such as ecotherapy and spending time in the natural world does wonders for mental well-being. From natural light to the calm environment nature has are all small ways that can help. If you are worried that you are missing out on such benefits, it is a great idea to make your next getaway one in the mountains or by the sea. You could even spend your lunch breaks taking a walk in your local park.

Bring nature indoors

For many city dwellers, spending time in nature is an impossibility, and they will often become overwhelmed by city smoke and the lack of green space. This is where bringing nature indoors can help you achieve the same benefits. For example, you can bring an array of colorful plants inside to sit on your windowsills or throughout your home, which will help improve air quality in your house. You can even make a habit of opening your windows whenever you are indoors on a hot day so that that air can make its way inside. Having prints of nature decorating your walls is also a good way to do this.

Fill your home with natural light

What most people enjoy about the great outdoors is the abundance of natural light that you see from all angles. Having sunlight come into your home has been linked to improving issues like Seasonal Affective Disorder (SAD) and giving people the dose of Vitamin D they need to maintain a healthy brain. The best way to do this is by restructuring your windows to let in as much light as possible, but this can take much time and money. However, you can also purchase mirrors to direct natural light into each room or paint your walls a light color to mimic the effects of natural light. Sometimes, it is important to have a SAD lamp inside when the dark winter months roll around.

Form a support network

Most importantly, you need to be able to know that you can turn to people for support during your time of need. Although you will feel lonely at times, having a support network of friends and family by your side will be an invaluable help in recovering. They can provide hugs, laughter, and a shoulder to cry on in your time of need, and they will want nothing more than to see you back to your smiling self. Though they can help in this way, you should also recognize that there will be times when it is better to seek alternative help from professionals, as your family won’t always have the resources or qualifications to help you.

This is a guest blog entry.

Five Top Balance and Mobility Aids for Seniors

Every year, one in three adults aged 65 or older experiences a fall.

Falls are the leading cause of injury among seniors, and these injuries are the cause of the thousands of hospitalizations and deaths that occur each year.

Many seniors are scared of the increased risk of falls that accompanies aging. They’re so scared, in fact, that they avoid leaving their homes and participating in activities that they once enjoyed. This doesn’t have to be the case, though.

By investing in high-quality balance and mobility aids, seniors can continue to enjoy their daily activities without worrying about falling and hurting themselves. Five of the best balance and mobility aids for seniors are listed below:

1. Walking Sticks

Sometimes, a basic walking stick is all someone needs to feel more confident moving about inside and outside of their home.

When choosing a walking stick, seniors should keep these factors in mind:

• Aluminum and carbon-fiber models are the best materials for bearing weight
• A tripod or quadruped walking stick will support weight better than a traditional stick
• Folding walking sticks are lightweight, easy to store, and are less likely to become tripping hazards

2. Grab Bars

Grab bars are great options for helping seniors avoid slipping and falling. They also promote independence and help seniors take care of personal hygiene tasks without a caregiver’s help.

Most seniors can benefit from having a bar installed in their bathroom. The shower and next to the toilet are both good places for one.

Look for a sturdy grab bar that has to be screwed into the wall. Bars that attach with suction cups are not very secure and could come crashing down under the user’s weight.

3. Shower Chairs

For many seniors, standing in the shower is tiring and difficult. Because of this, shower chairs are good for individuals with balance issues.

A shower chair is a chair that usually has suction cups or special grips attached to the legs so that it doesn’t slide on the tile or tub floor when the user sits down on it. These can be used in conjunction with grab bars to help seniors feel more secure when they’re showering.

4. Lifting Cushions

Many seniors often struggle to stand up from a sitting position, especially when they’re sitting on a soft surface like a couch or rocking chair. Lifting cushions are a handy tool that can be used to rectify this problem.

A lifting cushion is specially designed to give seniors a gentle boost when they’re standing up so that they don’t have to rely on their leg and core muscles quite as much. Cushions also help prevent injuries that can occur when a caregiver is trying to lift or pull a senior up out of a chair.

Most cushions lift between 70 and 80 percent of the user’s weight, but some automatic models can actually lift 100 percent of their weight.

Look for a cushion that is made with memory foam, especially if the user is going to be sitting on it for an extended period of time. These models will be the most comfortable.

5. Balance Discs
 
Seniors who struggle with poor balance don’t just have to accept their mobility limitations. While some limitations are more severe than others, many seniors can improve their mobility and functionality simply by doing daily exercises that strengthen their core and make them more stable.

Simply standing on one foot while using a chair or wall for support is a great place to start. Investing in a tool like a balance disc can also help seniors improve their stability.

Balance discs are designed to be sat, stood, and knelt on while performing exercises like squats, leg lifts, and planks. The disc creates an unstable surface that forces the user to engage their core to keep themselves from tipping over, so it’s a great option for seniors who want to feel stronger and steadier in their daily activities.

These five balance and mobility aids can make a major difference in the lives of seniors who struggle with mobility limitations or are anxious about falls and injuries. Give them a try today!

This is a guest blog entry.

How to Get Quality Sleep When Your Back Is Hurting You

Back pain, especially lower back pain, can make it difficult to fall asleep and stay asleep. You toss and turn every night just trying to find a position that would be comfortable enough, and eventually fall asleep because of exhaustion.

This doesn’t last long however, as lower back pain can result in microarousals, periods in which the body shifts into a lighter sleep stage and causes you to wake up.

Microarousals can occur several times an hour. Pain in the back therefore decreases the amount of sleep you get, and with sleep deprivation also comes a diminished quality of life during daytime hours.

According to the National Sleep Foundation, individuals who have chronic pain lose an average of 42 minutes of sleep each night. That’s 42 minutes your body could have used to recover and heal itself.

But how can you get comfortable when a major part of your body that you use for sleeping is paining you? Here are some tips from the experts.

Sleep on your side.
If you have back pain, sleeping on your back can become unbearable - so sleep on your side instead. It helps if your mattress provides just the right amount of comfort and support to relieve pressure on the parts that make contact with your body, such as the hips and shoulders. A medium-firm mattress is usually recommended for those with back pain. Of course, it’s best if you try out different mattresses first to see which kind feels the most comfortable for you.

When sleeping on your side, bend your knees slightly toward your chest and place a pillow between them to keep your hips level and promote better alignment in the spine, pelvis and hips. If there is a gap between the mattress and your waist, you can place a small pillow there for added support and keep your spine aligned.

If you sleep on your back, prop up your knees with a pillow.
If sleeping on your back is what feels natural for you, you can relieve back pain by placing a pillow under your knees. The pillow would help keep the curve in the lower back and remove pressure from it. You can also roll up a small towel and position it under the small of your back.

Include yoga stretches in your bedtime routine.
There are several yoga poses that can alleviate pain in the lower back. Yoga stretches coupled with deep breathing exercises also helps in reducing stress. Take care not to overexert yourself especially if you’re a beginner - use props like blocks or rolled-up blankets for added support and to allow you to hold poses safely and comfortably.

Strengthen your core.
Along with yoga stretches, core exercises can also help in easing back pain. When you build flexibility strength in your core muscles (those in the abdomen, lower back, pelvis and hips), you reduce the risk of back strain and muscle spasms.

One of the ways you can exercise your core is by holding a plank position for 15 to 30 seconds. It may sound easy on paper but if you haven’t done it before, you may find it’s actually very challenging to maintain the proper position. Your hands should be straight under your shoulders with your legs out straight. Keep your body in a straight line - no sagging around the middle or bowing your back. Keep your abdominal muscles engaged and don’t forget to breathe.

Following these tips can help keep your spine healthy and relieve pressure on your lower back, helping you fall asleep faster and stay asleep longer. Try them out and let us know how it goes!

This is a guest blog entry.

Save Your Teeth – Find An Endodontist Now!

Your smile is integral to your day-to-day interactions. Teeth, in particular, are indicative of larger health issues and should therefore be prioritized, as far as one’s well-being goes. Great teeth, moreover, can give you confidence, while poor oral care health can negatively affect your digestion and cause you to be less active in the world at large.

Nevertheless, most people continue to fall under the assumption that all dental care is a painful and costly procedure, but professional dental care has made services not only more accessible financially, but efficient as far as pain prevention and relief go; this is indeed why it is important to know what an endodontist does– lest we avoid procedures that a certified professional would absolutely deem to be necessary, simply by virtue of our own naivety.

For example, traditional braces were uncomfortable and cost upwards of nearly $6,000. Today, clear braces require less recovery and cost far less than traditional sets, both in terms of installation and upkeep. In fact, more and more patients are seeking the professional help of an endodontist to improve their oral health.

With endodontistry on your side, you can choose from a quality professional with expertise on improving or enhancing your smile. An endodontist specializes in root canal therapy – in other words, they help relieve any pain or discomfort you may be experiencing in your teeth. With this in mind, it can be said that they offer interventions that are both cosmetic in nature and medically required. They'll remove the underlying pulp under the enamel which can become infected or inflamed. Indeed, preserving your smile is the number one goal of a professional dentistry specialist.

Signs You Should See An Endodontist

-    You have cracked or chipped teeth
-    You’re experiencing chewing pain
-    You have severe temperature sensitivity
-    You have a dislodged or knocked-out tooth

Additionally, missing canals – hidden from x-rays – can occasionally be located, but only with the aid of an endodontist. For this kind of procedure, they typically make use microsurgical techniques in order to enhance the appearance of your teeth, particularly in problematic areas around the root or canal.

No matter how daunting a procedure may seem, it’s important to trust the caring professionals you have readily available – they can assist you with your traumatic tooth injuries, which include many common therapy options like a root canal. Your comfort is, no doubt, their priority at all times. In any case, root canal therapy is very common and not as complex and painful as it once was for many patients, as any modern endodontist can tell you firsthand. By simply taking the time to treat your oral ailments, and doing research on your own time, you’ll never again have to sacrifice your smile out fear or by virtue of being uninformed. Indeed, saving face is easier than you once thought.

This is a guest blog posting.

Important Safety Reminders For First-Time Trekkers

Unlike hiking which is more organized and generally safer because of well-marked trails, trekking takes longer (often more than two days) and is a lot more challenging since you need to walk on uncharted paths in hilly or mountainous areas.

Based on data collected during the spring of 2017, around 47.2 million Americans went backpacking in the last 12 months. With travel goals and destinations posted all over social media, this number is bound to increase in the years to come. Becoming one with nature has many health benefits but for the ill-informed and unprepared, it can also prove dangerous.

Common trekking injuries

• Blisters. Walking on uneven terrain for extended periods of time can lead to skin irritation like blisters. Blisters do not only occur in your feet; you can also get blisters from gripping your trekking pole too tightly.

• Body pain. Muscle soreness may accompany trekking like it does most other physical activities that include physical exertion. The most common sites for injury include the knee, shoulder, lower back, and foot arch. Even seasoned trekkers experience body aches. It’s all a matter of preparation before the trek that can make a huge difference.

• Dehydration. Depending on your chosen location, it can get very hot when you’re walking in the middle of the day or early afternoon. Drinking water or sports drinks to replenish the liquids and electrolytes you lose through sweating can help prevent dehydration.

• Ankle sprain. Traversing uneven terrain and climbing over landmarks like fallen trees and boulders can make you more susceptible to losing your footing and twisting or spraining your ankle.

Safety reminders to keep in mind

1. Check the weather so you can better prepare especially if there are thunderstorms, strong winds, or heavy rain. In extreme conditions, it’s often not advisable to continue with the trek even more so if you’re a first-timer.

2. Have some basic knowledge of what to do in case of emergencies such as animal attacks, cuts and bruises, insect bites, and ankle sprains.

3.    Choose a high-quality pair of boots for trekking. Remember, when there’s discomfort in your foot, it will affect your gait and the way you walk, which will have a domino effect on your whole body. Go on short hikes with your new shoes to try to see if these will potentially give you problems during the trek.

4. Ensure feet comfort and protection by using gel insoles that provide adequate support and have a washable lining to avoid bacterial buildup. You can also wear thick and comfortable socks to prevent blisters. For problem areas, you can put blister tapes and antiperspirant powder for further protection.

5. Warm up for larger treks. If you have been largely sedentary and suddenly plunge into a grueling activity without preparing your body first, you could increase your risk of injury.

6. Pack a first aid kit. Include bug spray, alcohol wipes, sterile gauze, medical tape, antibacterial ointment, over-the-counter pain relievers, antihistamine and anti-diarrheal medications, elastic bandages, and aloe vera gel to name a few. You can add more to this list depending on where you’re going.

7. Stay hydrated and use a pouch or any container that’s easily accessible like a hydration pack or a water bag. When you’re trekking on an ascending trail, it can be inconvenient to constantly open your backpack to take out your water bottle.

8. Protect your skin against sun damage from UV rays with sun block SPF 50+. To soothe your sunburnt skin, you can apply aloe vera gel.

9. Don’t trek by yourself. If you’re with a group, try to keep up with them and have a buddy so you can look out for each other. And it’s also a good idea to do a headcount every now and then just to make sure you didn’t leave anyone behind.

10. Don’t leave the trail and start exploring by yourself. It may be tempting but you can get lost and separated from the group.

11. Bring important items only because you need to save your energy for the walk and carrying a heavy backpack will only put additional stress and tension on your joints. It’s best to make a list in advance and double check if you have everything packed.

Trekking is a fun and exciting way of exploring new places. Since it is physically challenging, however, there are several risks that can potentially lead to an injury. If you are not sure what to expect, you can always ask seasoned trekkers.

This is a guest blog entry.

How Can Office Fruit Boost Your Immune System?

Image source: https://pixabay.com/en/food-fruit-healthy-nature-grow-3262808/

We have all heard of the saying ‘an apple a day keeps the doctor away’ but how much truth is really in this? Employers across Ireland are considering a new approach to offering staff perks – a free fruit basket each week which is full of different fruits to keep staff hunger at bay throughout the working week. The latest idea is fuelled by the notion that offering fruit in an office setting will help staff stay healthier, encouraging them to avoid ‘bad’ foods like chocolates and crisps, and instead dose up on some much needed vitamins and minerals contained in fruits. What could be better?

There are many benefits to offering office fruit to your staff. The first is that naturally your staff will likely crave something sweet around 11am. Rather than fuelling up on a chocolate bar which is going to give them a quick high followed by a sluggish feeling later on, fruit will encourage the body to stay fuller for longer (especially with fruits like bananas) but will also satisfy that sweet craving. Healthy Eating states that if you just feel a need for something sweet, you could choose fresh or dried fruit instead of chocolate. Not only is fruit naturally high in dietary fiber, which can help you feel fuller for longer, it is also an important part of a healthy diet. The U.S. Department of Agriculture recommends that you eat between 1 1/2 and 2 cups of fruit per day. Most people don’t manage this but with office fruit right there on offer, it is much easier to eat more of what your body needs.

Let’s not forget one of the main benefits of fruit – it is good for you. According to Fruitful Office, who deliver office fruit to offices around Ireland, fruit has a whole host of benefits. Many are rich in vitamin C which boosts the immune system. Over time, it is likely that with vitamin C in your diet, you will experience fewer colds, flu and general bugs. With a stronger immune system, you are less likely to be taking sick days in the office. For employers, this means a more productive workforce overall. Each fruit comes with its own benefit, too. For instance, cherries – a perhaps underrated fruit, can offer a lot to staff members who suffer headaches. Researchers believe that 20 cherries are 10 times as potent as an aspirin. "Anthocyanins" – which are found in cherries, block inflammatory enzymes, helping to reduce general pain.  This is a natural way to cure a headache in the office. 

Providing office fruit is good for your staff’s immune systems, but it also helps them to feel more valued as an employee – because it shows that you care. Not having to buy their own fruit may seem like a small perk, but it can mean a lot over time. In many cases, this could equate to free tea and coffee, which we all know is something that staff love to have!

This is a guest blog post.

A Guide To The Dangers Of House And Yard Pests

Know Your Enemy

You’ll come into contact with unpleasant, creepy crawlies every day, and most are completely harmless. Some of them, however, are not, and it’s best to keep your distance from the pests that can do you harm. For the sake of your health, you should find out which pests are dangerous and know how to avoid them and eradicate them if needs be. Some pests are mildly annoying, others troublesome, and then there are ones that can cause serious health problems. You need to watch out for pests that sting repeatedly at will, hose that are aggressive will attack even when not provoked, and those that can transmit deadly diseases and even kill.

Wasps

Wasps are the usual plight of summer and can be a particular hindrance if you’re outside enjoying a sweet treat of a beer or family picnic. If they do sting, the sting caused by a wasp is painful, however, is unlikely to manifest itself into something more. The site of the sting should be kept clean and dry to prevent infection and a medicated cream should be applied when necessary. In the worst-case scenario, a wasp’s sting can have far more serious complications if the person stung suffers a severe allergic reaction to the sting, and as a result, goes into anaphylaxis. A wasp’s sting has the potential to be lethal so avoid being stung by them if you can. If you are experiencing problems with wasps and can’t seem to eradicate them yourself, then you will need to call upon the professional help of Pest Control Services to have them safely and effectively removed.

Rats

The nesting behavior of rats can affect how you enjoy your house and yard since they are keen to make your premises their own. Rats can live in places including but not limited to, the foundation of your house, in your shed, and under the floorboards and cupboards in your home. Most commonly, rodents spread disease through their saliva and urine. The fleas that live on rats pose a potential hazard to human health also. A flea can pass any disease that an infected rat or mouse might have through the means of a bite.

Ticks
 
Ticks are attracted to the warm flesh and blood of both humans and our four-legged friends, dogs and cats. Ticks can move easily between the two and can latch onto the skin and begin extracting blood. A tick will usually remain burrowed in the flesh and can secrete toxins into the body. Tick borne diseases include Lyme disease and Rocky Mountain spotted fever which are both ones to steer clear of. Some ticks can have fatal consequences for your pets, as paralysis affects the nervous system and will systematically paralyze the dog or cat it infects.  Eventually, the tick will cause the animal’s airways to constrict, resulting in probable death.

Spiders

Some venomous spiders cause a huge risk to humans. The risk will greatly depend upon where you live, as many dangerous spiders are indigenous to certain parts of the world and are not often found elsewhere aside from here. Spiders can dwell in both your home and your yard, so it is crucial to know which dangerous species to keep an eye out for.

This is a guest blog entry.

Healthy eating tips for the prevention or control of diabetes

Once you have developed type II diabetes it does not go away, although it may go into remission. This is why the best idea is to try and prevent it from developing in the first place. Some people do have a genetic disposition to developing this type of diabetes; but it is still possible to take action to reduce the risk of being diagnosed.

Healthy eating is an important preventative measure. It is also a vital aspect of improving your condition if you are diagnosed with type II diabetes. It is at this time that you need to determine the way forward, with the help of your doctor; click here for advice about the testing supplies you will need, in order to help control your diabetes. It's important to remember that everyone who suffers from diabetes has dietary needs that suit them best. You should speak to your doctor about your nutritional needs, but there is some general advice that is useful for alleviating the problems of type II diabetes and preventing it from happening in the first place.

What you should eat more and what you should eat less

Unless you are advised otherwise by your doctor, a healthy diet can include most foods in moderation. But, if you have been diagnosed with type II diabetes, or want to reduce the chances of you developing the disease, you should eat more:

• Fat that is healthy, such as that from nuts, fish oils and avocados. 

• Fruit and vegetables. 

• Whole grain foods that are high in fiber. 

• Fish.

• White meat such as chicken.

• Good quality protein such as that which can be found in low-fat dairy products. 

You should also eat less:

• Deep fried food. 

• Processed and packaged foods, especially if they are high in sugar and salt. 

• White bread and rice.

• Red meat and processed meat. 

• Low fat but high sugar products.

Choosing the right carbohydrates

Much is made of how carbohydrates can have an adverse effect on blood sugar levels. When you eat carbohydrates, the blood sugar levels in your body increase and the pancreas produces insulin which instructs the cells in the blood to use the sugar to produce energy. Problems occur when the demands on the insulin become too great and insulin resistance occurs, leading to type II diabetes.

This is more likely to happen if refined carbohydrates are involved, such as those found in white bread. These carbohydrates are easier to digest than those found in wholegrain products, putting more pressure on the insulin to convert blood sugar quickly.

Addressing the sugar issue 

You do not have to remove sugar from your diet completely if you want to reduce your chances of developing type II diabetes. Most diabetics can also eat reduced amounts of sugar; but you should always speak to your doctor if you have any doubts. There are several methods you can use to help make it easier for you to eat less sugar.

• Gradually cut down on the amount of sugar in your diet.  

• If you want a dessert with your meal cut down on the carbohydrates in the main course. 

• Eat sugary foods with a meal and not as a snack. 

• Take time to savor the dessert you are eating; do not rush the experience.

Understanding saturated fats

Having saturated fat in your diet is not necessarily unhealthy. It depends on the source of the fat. Healthy sources of saturated fat include, unprocessed meat, dairy products, nuts, seeds and avocados. Unhealthy sources of saturated fats include, cookies, cakes, chips and pastry products. This does not mean you cannot eat saturated fat from all sources, but you do need to be sensible about how much you eat, and choose healthy sources most of the time.

A healthy diet is one of the best ways to deal with type II diabetes, whether you are trying to cope with having the condition, or prevent it from developing.

This is a guest blog entry.

Top Five Health Monitoring Tools Everyone Should be Using

Despite being familiar with the old adage that knowledge is power, when it comes to their health, most people are completely in the dark about what’s going on in their bodies on a daily basis.

By monitoring various aspects of your health on a regular basis, you can proactively address issues before they turn into serious medical problems.

If you’re not interested in monitoring because you think it’s too time-consuming or difficult, you might want to consider investing in these five tools to make tracking your health easier than ever.

1. Fitness Tracker

The latest fitness tracking watches do a lot more than just count your steps (although that’s still an important feature that can help you make sure you’re moving enough throughout the day).

Many watches can also monitor your heart rate and sleep. Some even have a feature that monitors your body’s recovery and lets you know how long you should wait before your next workout!
 
2. Oral Thermometer

A simple oral thermometer isn’t just for proving to your mom that you’re too sick to go to school.

You can also gather a lot of important information about your body by taking your temperature on a daily basis. For example, a consistently low body temperature is associated with conditions like a slower metabolism or underactive thyroid.

You can also learn the following from tracking your temperature:

• Whether you’re recovering or coming down with an illness
• When you’re ovulating and most likely to conceive
• Whether your body has recovered from an intense workout (low body temperature  is a signal that you need more recovery time)

3. Digital Scale

Of course, when it comes to measuring health, weight is not the be-all end-all. But, when combined with information about your body fat percentage and muscle mass, the scale can be an important tool for measuring progress.

Digital scales that track body fat and muscle mass percentages typically are not as accurate as body scans that can be performed in a lab. But, they’re better than using nothing at all.

These scales are more affordable and accessible than a lab scan and, if used on a regular basis, they can be “consistently inconsistent.”

This means that, while they may not be totally accurate, you can still see downward or upward trends and use that information to make educated decisions about whether or not you need to modify your lifestyle.

4. Blood Pressure Monitor

If you only get your blood pressure checked once or twice a year at the doctor’s office, you’re not getting a very comprehensive picture of your health. Your blood pressure can fluctuate quite a bit throughout the day based on your activity level, your emotional state, and even the fullness of your bladder!

To truly understand your blood pressure, measuring it on a daily basis is essential.

There are lots of digital blood pressure monitors that can import data directly to your smartphone. Some can even take things a step further and send this data to your physician.

A blood pressure monitor isn’t a substitute for regular visits to your doctor, of course. But, if you’re diligent about tracking your blood pressure, you’ll have more data to present to your doctor during your visits, which will improve the quality of care they’re able to give you.

5. Medication Adherence Tools

Medication non-adherence is a serious issue, and between 25 and 50 percent of patients are guilty of it.

Whether you or a loved one is consistently forgetting to take your medication, it is important to stay on top of your prescriptions if you want to see actual improvement in your health and wellness.

Lots of pill reminder and pill tracking apps are available to download on your smartphone, tablet, or other digital device. Some of the tops ones are MediSafe, CareZone, and Pillboxie. The most common feature among these apps is an alarm that reminds patients to take their medication. Some also take things a step further by alerting a family member or caregiver if the user hasn’t taken their medication by a predetermined time.

Don’t remain in the dark when it comes to your health. Start using these tools today to gather important data about yourself before other symptoms start to appear.

This is a guest blog entry.

What You Can Eat And Do To Speed Bone Repair

Whether you fall off your bike or are injured in an Uber accident, a bone fracture or other injury not only means lots of pain in the short-term but potential issues in the long-term if you don’t properly attend to them. This starts with making sure that you get proper medical care and see a doctor shortly after your accident, but this isn’t how the situation ends. You also need to make sure that you combine following a doctor’s instructions along with other important factors.

Two of the most important things to think about are making sure you get the proper nutrients and create the proper physical stage for your body to do its work in terms of healing. This may help speed up your recovery process, not necessarily directly, but by making sure the parts of your body that actually control your healing have all the fuel they need.

A Bone-Friendly Diet

The process of repair after bone fractures isn’t necessarily that different than repairing muscle or tissue. Your body needs fuel to power the processes that lead to healing, as well as the materials to actually create what is being repaired, bone in this case.

You probably already know one example of this: the classic calcium. But there are several different other factors that you need to keep in mind when it comes to eating right for bones. For example, calcium isn’t limited to dairy foods, and if you are thinking about overall health, there may be even more foods you want to consider. Examples include:

• Sea vegetables (seaweed, etc)
• Leafy green vegetables (kale, spinach)
• Salmon

In addition, if you have certain dairy sensitivities, you may want to look at unsweetened, cultured dairy products, like kefir and yogurt.

There are several other vitamin components. Some of these include nutrients that help calcium reach its maximum potential, like magnesium. Others play roles of their own. Good examples include vitamin K, lean protein, zinc, and vitamin C.         

In addition, there are some foods you may want to avoid, like alcohol, excessive salt, or caffeine.

These have their own issues, but eating too many of these foods mean it’s likely you’re not getting the nutrients your bones need.

A Bone-Friendly Lifestyle

Now, when your bone first breaks and is set by a doctor, you already know about having a cast over the next few months. However, these don’t actually help your bones heal, merely keeping it stable so your body can do its job. This means that you want to make sure that you perform proper cast maintenance to make sure that this good environment stays as a good environment. Avoid contact with water or moisture. What you might also want to do is invest in a cast protector. There are other things that can interfere with the healing process as well. These can include:

• Movement of the bone fragments or doing weight-bearing exercise too soon after recovery.
• Smoking. This interferes with recovery in general by constricting the blood vessels and decreases circulation
• Certain medical conditions, such as diabetes, hormone-related problems or vascular disease
• Certain medications, such as corticosteroids and other immunosuppressants.

Some of these are within your control, some are not. Keep an open dialogue with your doctor and be prepared to be patient during recovery.

In time, we may be able to add experimental treatments and medicine to your list of possible bone support options as well. When it comes to aging, this attends to a major issue. Of the roughly 5.6 million fractures in the United States each year, between five and ten percent (up to 560,000) will heal slowly or incompletely. Aging is a major factor here, not only because the fractures take longer to heal, but also because falls are a major cause of fractures among the elderly.

“The skeleton loses the ability to repair itself as we age,” said Regis J. O’Keefe, M.D., Ph.D., chairman of the Department of Orthopedics at the University of Rochester Medical Center. In one study that he worked on, studies showed that an experimental drug designed to treat levels of COX-2 in mice helped bones regenerate faster, even in older mice.

When it comes to treating your bones right, it’s important to remember that things go way beyond just drinking your milk. Your body has tremendous recovery capacity, but you need to do your part to help it along.

This is a guest blog entry.

Understanding Scoliosis

Scoliosis is defined as an abnormal curvature of the spinal column. More often than not, doctors detect the abnormality during adolescence. Scoliosis has been around since the ancient times. It was, in fact, Hippocrates, the Father of Medicine, who discovered the condition and looked for a cure.

At least seven million Americans develop scoliosis between the ages of 10 to 15 and it's more prevalent among young girls. Nearly half a million people visit the doctor each year for problems linked to scoliosis and at least 29,000 patients per year choose to undergo surgery to correct the problem.

Despite how long this health issue has existed, doctors still cannot determine the exact reason why this abnormality develops or if it can be fully prevented.

Classifications of Scoliosis

Scoliosis is classified into two types:

• Idiopathic scoliosis develops as a childhood condition. Experts are still exploring if this might have ties to genetics.
• Degenerative scoliosis arises due to disc degeneration of the spine. Experts attribute this to aging.

Both types of scoliosis progress over the years and may become physically noticeable when the spine curves to about 30 to 40 degrees. The rounder the curve, the more health problems arise.

Symptoms of Scoliosis

Children with idiopathic scoliosis won’t normally complain of any problems. Their spine might have an unusual curve, but this won’t affect their physical activities at this point. When they get older and as the curvature becomes more obvious, the pain and discomfort can start manifesting. It’s the same case for people with degenerative scoliosis.

The most common signs and symptoms associated with scoliosis include:

•    Recurring or persistent pain in the back, neck, and shoulders as well as the buttocks near the lower back
•    Uneven length of the shoulders, hips, arms, and legs
•    Clothes might not fit snugly
•    Breathing and cardiac problems, especially for people with about 80 degrees curvature
•    Prominence of the ribs
•    Constipation when the curvature impacts the location of intestines
•    Pitch-forward posture
•    Inability to stand up straight
•    Weakening of the legs and spinal nerve irritation, in some cases

Treating and Managing Scoliosis

The treatment and management of scoliosis are usually individualized since each case is different from one patient to another. Doctors have to assess properly the spine's curvature, its location, growth, and progression.

It is essential to manage the pain and discomfort that comes with the disease as these can affect your daily life. Aside from taking pain relievers, you can apply a warm compress on your back or neck as the heat can help relax your muscles. You can also use portable pain management devices such as a TENS (transcutaneous electrical nerve stimulation) unit which releases low-voltage current to relieve pain from muscle spasms.

Doctors can recommend bracing or spinal surgery. For adults with scoliosis, doctors usually aim to reduce pressure on the nerves and stop the progression of the curvature through a fusion procedure.

People with mild scoliosis, regardless of age, normally do not need treatment but might be required to visit the doctor two to three times a year for monitoring and check-up. X-rays might be necessary every five years as well.

A visit to the doctor might be needed as soon as possible if:

• The curvature is quite noticeable
• The posture is uneven and unbalanced
• There's a recommendation following a screening from the school
• The back pain won't go away

If detected early, scoliosis can be a manageable and livable condition. Children with body braces can still go about their lives normally and participate in regular activities like any other kid.

Debunking Common Scoliosis Myths 

For some patients, scoliosis does not prevent them from doing sports or dance. In fact, there's even a study that showed dance therapy had positive effects for scoliosis patients. Plenty of ballerinas and professional athletes who have scoliosis have also managed to thrive in their chosen profession despite the abnormality on their spine.

Regular exercises and physiotherapy are always recommended as these will help ease the pain and improve the flexibility of the back. It won't, however, decrease the size of the curvature or slow down its progression.

Carrying heavy bags does not cause scoliosis, even with kids who have to fill their school bags with books. It can, however, aggravate back problems in adults, so avoid this as much as possible.

Having scoliosis won't get in the way of conceiving a baby or giving birth. You might, however, want to advise the doctors, nurses, and midwives during labor so that they can help lessen your discomfort during the delivery, especially if you want to get an epidural.

There's a little chance that a spinal surgery for scoliosis will result in paralysis. Surgery, however, is only recommended if the curvature is more than 40 degrees.

This is a guest blog entry.

3 Great Ways To Improve Your Posture And Breathing

While most modern humans consider breathing and posture as an afterthought, it's also true that many people today suffer from pain and anxiety that can be traced to poor posture and breathing. People spend thousands of dollars on therapy, yoga classes and alternative treatments when the answer is often much simpler than that: stand up straight and breathe from your diaphragm.

While this idea hasn't fully caught on in the mainstream medical community, there is an immense amount of research coming out showing that by improving your breath and your posture, you can lead a much more comfortable, happier life. Indeed, working on these areas could solve complicated problems that you assumed were worlds apart from your physical habits.

"Great," you say, "I would love to improve my posture and breathing, but how?" While training yourself to stand up straight and breathe from the bottom up can be challenging, there are certain activities that promote these unconscious skills. In this post, we'll suggest three activities that promote deep breathing and good posture – otherwise, we recommend reading up online and creating your own practices.

1. Singing/ Playing Music

In the respective arts of singing and public speaking, it is of the utmost importance to breathe from the diaphragm and keep the oxygen flowing while you are doing your thing. While most of us don't have ample opportunities to practice oration, singing is a completely different matter. Getting together with musical friends to sing a bunch of your favorite songs is a great way to stimulate deep breathing; if you feel left out because you can't play an instrument, enroll in music lessons today and join in the fun! Otherwise, consider joining an adult choir – adult choirs are very hip these days, and not necessarily affiliated with any specific religion. If you are religious, however, join the choir at your church – whatever you need to do to dust off those pipes and move away from shallow breathing!

2. Walking

It may sound way too simple, but after twenty minutes of walking, your body will automatically switch to deep breathing to get all of the oxygen it needs. Some people doing in depth workout regimens will think that these elaborate exercises are relieving their stress, when really they could achieve the same results by taking a long walk – we are so accustomed to the stress that goes along with shallow breathing that we are amazed when it dissipates. So rather than driving or taking transit, put on a podcast and take the heel-toe express to your next destination, you'll feel great when you get there.

3. Tai Chi

That funny karate dancing that you see people doing in the park sometimes? The people you make fun of? They're doing Tai Chi, and Tai Chi is actually awesome. While there are certain applications of Tai Chi in the martial arts world, many alternative health practitioners in the west promote it as movement meditation, which can be especially helpful for people who are too restless for sitting meditation. The combination of breath and movement and the soft focus of attention is meant to align your breath with your body and lull you into a state of harmony. Often there are free classes offered in parks all over the city, you've got nothing to lose (except for your stress!). 

This is a guest blog entry.

Supporting a Loved one with Drug Addiction

Do you have a loved one in your life that’s struggling with drug addiction? This can be difficult for the addict and their loved ones, as you want to help but don’t know how. It is essential to be able to support this person without alienating them.

Talk without Judgement

Oftentimes, those struggling with addiction don’t want to talk about it because they are afraid of being judged. This can be frightening for an addict and it will ultimately make them feel more isolated. If you can, try to chat with this person about their issues without taking a judgemental tone.

Attempt to be a person that they can talk to about their problems openly, without fear of reprimand. This doesn’t mean you have to condone everything that they do in the course of their addiction, but don’t admonish them for actions they have taken in the past.

Encourage them to get Treatment

This can be a tricky tip to follow, as you don’t want to make the person feel like you’re making this decision for them. Only the addict themselves will be able to make the decision to get clean, but you can help them with information about the options out there. Often short term addition treatment programs can be a good place to start, as they’re not quite as frightening as a long term stay.

If the addict has tried to get clean in the past then they may be discouraged by the fact that they weren’t able to do so alone. These supportive programs can be helpful for addicts that find they can’t go it alone.

Don’t Give them Money

Although you may think that you’re helping your friend or family member, giving them money is not a good idea. They could end up using this to fuel their addiction with drugs they would not otherwise be able to afford.

If you want to help them, it is better to give them food or items which they can’t use for drugs. It is difficult to feel that you cannot trust this loved one, but it is possible they will use the money for all the wrong things.

Give them Emotional Support

Emotional support can be anything from a shoulder to cry on to a friendly chat, as you want to keep this person in your life. They may make it difficult, but if you want to be able to keep an eye on them then you have to be supportive. Remember it is the addiction and not the addict that can push you away at times.

This can manifest in a group intervention if there are a lot of people concerned about the person’s drug use. Again, in this setting you cannot be judgmental or else the person with the addiction may end up trying to escape the situation with more drugs.

Drug addiction is a tricky subject for many people to talk about, but supporting your loved one is essential. Don’t let them walk all over you, but do continue to love the person they are.

This is a guest blog entry.

Five Commons Signs of Early Dementia and How to Respond to Them

Dementia is a frightening condition that affects approximately 47 million people all over the world.

Nobody wants to think about someone they love possibly experiencing this debilitating condition. But, it’s important to know what the early signs are so that you can get your loved one the help they need as soon as possible.

Listed below are five common signs of early dementia, along with some tips for appropriately addressing them.

1. Poor Short-term Memory

One of the first signs that a person is experiencing dementia is changes in their short-term memory.

If someone’s short-term memory is failing, they won’t have much trouble recalling events that took place years ago, but they may struggle to remember things that happened recently.

For example, they might forget why they got up to go to a particular room or have a hard time remembering what they had for breakfast.

Everyone’s short-term memory fails them on occasion. However, if you notice a sudden increase in forgetfulness, it could be a cause for concern.

2. Changes in Mood

People in the early stages of dementia are also more likely to experience changes in their mood and personality.

They may suddenly go from being outgoing and cheerful to pessimistic and reserved. They might also lose interest in activities that they used to enjoy or no longer want to spend time with their friends or family.

3. Poor Sense of Direction

Another early sign of dementia is a poor sense of direction and/or spatial orientation. Examples of this include an inability to recognize landmarks that were once familiar to them or getting lost traveling somewhere they’ve frequently visited.

Some people who are experiencing dementia may also have trouble following directions when they’re trying to get somewhere or complete a task.

4. Frequent Falls

Frequent falls, slips, and stumbles also often occur when someone is struggling with dementia.

This increase in falls has to do, in part, with the visual-spatial difficulties that typically accompany dementia. People with early dementia may also fall more often because they forget about and trip over items in their home that they were once in the habit of stepping over or around.

If a loved one is falling down more often, they’re also at risk for serious injuries and fractures. This is especially true for people who suffer from progressive supranuclear palsy, a movement disorder that can affect their balance and ability to catch themselves as they fall.

5. Repetitive Behavior and Resistance to Change

People with dementia may also start repeating the same behaviors over and over again. They might forget that they already shaved first thing in the morning and end up shaving again. Or, they may continue to buy crossword puzzle books every time they go to the store, even though they have stacks of them in their living room already.

In addition to these repetitive behaviors, it’s also common for people struggling with dementia to resist changes to their routine. They might be afraid of new experiences, especially if they’ve recently gotten lost or had another scary experience related to their memory starting to fail.

How to Respond to Signs of Dementia

If you notice any of these common signs of early dementia in a parent or loved one, it’s important to respond appropriately to limit frustration and make things easy for them and yourself.

Some things to do include:

• Help them establish a daily routine
• Give them plenty of time to accomplish tasks
• Give them choices and let them be involved in their care
• Remove extension cords, loose rugs, and other potential fall hazards
• Invest in a fall mat to prevent injuries from falls
• Keep lighters and matches out of reach and make sure smoke alarms are working
• Install in an alarm system with a wearable medical alert button
• Invest a GPS tracker in case they wander away and get lost

It’s easy to feel helpless when a parent or loved one starts acting strangely. But, if you’re aware of these common signs of early dementia, you can get them the treatment they need, slow the progression of their disease, and prevent serious accidents.

This is a guest blog entry.

Aging Knees: How to Treat Them With Surgery, Therapy, and Exercise

As people age their bodies age right along with them. Parts that once worked well and held up strong now feel aches and pains often and start to lose their resilience. Just a few wrong moves can lead to painful joints, particularly in the knees. Aging knees become a serious problem for many people.

Through exercise, therapy, and surgery, they can get treated, although they’ll never be quite as strong as they once were.

Surgery

A minimally invasive knee surgery may be required for those who have done serious damage to their knees. The surgical procedure will change slightly depending on what the cause of knee damage is, such as arthritis, a damaged kneecap, damaged cartilage, or the need for removal of inflamed tissue. It’s important to find the right doctor to handle this procedure. Look for one who has performed many surgeries of the same nature in the past and is extremely knowledgeable about knees in general. They should use a minimally invasive technique that will only require a couple of short months’ recovery time.

Therapy

If minimal damage has been done to the knee and surgery is still not a viable option, then physical therapy might do the trick. The physical therapist will use various techniques and exercises to help the patient regain use of their leg while minimizing pain. The therapist will perform several evaluations and measurements that help determine the source of the problem and allow them to create a proper treatment plan. Through balance exercises, straight leg raises, short arc quads, and even some simple stretches for the lower body, patients may start to gain back some range of motion and feel less pain in their knees than they have in a long time.

Exercise

Perhaps physical therapy is not yet needed either. Those who recently started experiencing knee pain, particularly after an injury, may be able to alleviate their pain with some simple exercises at home. Quad sets are one exercise to try. Sit on the floor and place the sore leg straight in front of you. Keep the other leg bend with the foot flat on the floor. Press the knee toward the floor as much as possible and hold the thigh muscle tight for a few seconds before releasing. Laying back and raising the leg up is another way to help strengthen it.

Products That Limit Knee Pain While You Recover

While you’re waiting for a treatment option to work on improving the knees, there are some products available that may help ease some pain while you recover. If aches come and go and the knees still bend and move as necessary, some simple knee braces could be worn during activities to help provide stability and prevent further injury to the area.

Many people with knee problems experience pain at night when sleeping on their sides. The knees touching do not allow for ideal blood flow and keep the body improperly aligned. Using a knee pillow could greatly help improve the spine’s alignment, keep the knees apart for better blood flow, and lessen the pain felt. Over-the-counter pain relievers may also be necessary to reduce tenderness.

Aging knees are bound to happen to everyone. Whether arthritis sets in and causes pain or an injury occurs that leaves the knees weakened and sore, several treatment options may be required to help reduce aches and bring the knees back to at least some resemblance of their former selves. Knee pain can be debilitating, so getting it treated as soon as possible is the best bet to restore walking abilities.

This is a blog post by Nancy Evans.

3 Important Advantages of Vaping Over Smoking

The number of adult cigarette smokers in U.S. is dropping dramatically. The Centers for Disease Control report the rate has gone from 20.9% in 2005 to 15.5% in 2016. In New York City where officials have been active in reducing tobacco use recent reports show the rate of smoking has dropped from 21.5% in 2002 to 14.3% in 2014. They hope to get that number down to 12% in the next few years.

Everyone who knows me knows that I can’t tolerate smoking in public. The health risks associated with second-hand smoke alone should be enough for people to refrain from smoking around other non-smokers. At least millions of smokers are switching to vaping. While I’m not an advocate of smoking anything, vaping seems to be a better option all around.

Flavors (and Smells) Beyond Tobacco

Don’t like the flavor of tobacco or menthol? Vaping e-liquids come in more flavors than you can imagine. Seriously, I checked it out once after coming across someone vaping what smelled like strawberry shortcake. That’s probably because the e-liquid was strawberry shortcake flavored. There are others like dulce dream and salted caramel macchiato that make me want to visit the local coffee shop more than smoke.

Few things are worse than the pungent ashy smell of cigarette smoke. The different flavors and lack of tobacco leaves means that vaping smoke doesn’t have the same offensive odor that clings to everything. In other words, vaping doesn’t leave you and everyone else around you wreaking of cigarette smoke.

Fewer Fire Hazards

Did you know cigarettes are to blame for a large percentage of residential fires in the U.S.? There are some scary statistics out there about the fire hazards associated with smoking cigarettes and cigars.

Nearly two decades ago UC Davis researchers found that smoking was the leading cause of fire disasters. Worse still, those fires killed 300,000 people a year worldwide. In the U.S. it was determined 30% of all fire deaths were associated with smoking.

Today the risks are just as great. The National Fire Protection Association (NFPA) notes that smoking materials caused around 17,200 home structure fires in 2014 alone. Although smoking only accounted for 5% of all fires, it leads to 21% of fire-related deaths.

Like smartphones, there’s a risk of battery-related fires with electronic cigarettes, but it’s far from a common problem. Between January 2009 and December 31, 2016 the U.S. Fire Administration recorded 195 electronic cigarette fires and/or explosions. Those accidents resulted in 133 injuries but no deaths. It’s also reassuring for vapers that only 60 incidents happened while the device was being used.

Cheaper Habit

If you’re going to have a vice you might as well choose one that’s cheap. Friends that vape instead of smoking have told me they’ve saved thousands of dollars by making the switch. Over the years, lawmakers have increased federal, state and local taxes on cigarettes to help dissuade people from smoking.

• Today the average cost of a pack of cigarettes including federal and state taxes is $6.16.
• The state of New York charges $4.35 a pack in taxes, which is the highest in the country. The average is $.1.72 per pack.
• Cities can also tack on additional taxes. Chicago charges the most in state and local taxes at $6.16 a pack. That means a pack of cigarettes with all taxes cost $12.32.
• And don’t forget about the $1.01 federal excise tax.

Over $10 a pack is a lot to pay for 20 cigarettes that may get smoked in a single day. To be fair, vaping cost more initially because you have to buy an e-cigarette and additional equipment. Many starter kits are around $40-50, but there are also ongoing costs and the device you use affects the overall price.

A survey from e-cigarette forum found that over half of vapers consume between 2-6 milliliters of e-liquid a day. You’ll also need additional cartridges to heat up the e-liquid. All said and done vaping costs as little as $1,473 a year whereas smoking is $2,248 a year on average.

There you have it. Three important reasons why, if you have to smoke, vaping is a better alternative to cigarettes.

This is a blog post by Nancy Evans.

Knee Health Tips for Hikers

While knee pain is more common among athletes, dancers, and runners, hikers are no stranger to common overuse injuries associated with the knee either. Consciously taking care of your knees early on, especially if you are an avid hiker, will lower the risk of musculoskeletal problems later in life and improve your body’s ability to scale more challenging terrain. It will also lessen knee problems once old age kicks in, or when your body's muscles, ligaments, and joints work less efficiently compared to your younger years.

As a hiker, you can ward off knee pain and accompanying complications by being proactive about injury prevention. You’ll need to take the necessary steps to build knee strength and flexibility so you can continue to do what you love for many years.

Wear the right shoes

Invest in a good pair of shoes that fit comfortably and have a few pairs to use alternately.

Hiking Boots Vs. Hiking Shoes (Trail Runners)

• Boots pros: Some hikers prefer to wear hiking boots because they’re usually made of waterproof materials. With thick soles that can support the feet best when walking on an uneven, muddy, or slippery terrain, this type of footwear is also good to use if you're carrying heavy loads.
• Boots cons: Hiking boots are heavy, which can make running difficult and put more strain on your knees. You'll need a break-in period for these types of shoes and they may take longer to dry out if soaked.
• Runners pros: Some hikers want to wear trail runners since it offers more mobility and provides excellent traction. Though not usually made of waterproof materials, this lighter type of shoe allows better feet ventilation and dries faster when soaked.
• Runner cons: Trail runners are great for mild terrain but offer little support when hiking on wet or muddy trails. They may wear out quicker than boots and offer less ankle support.

Use protective equipment

Consider wearing a sports knee brace made of breathable and elastic materials that will help with joint compression. A knee brace can reduce knee stress when walking and provide support and alignment. You might also want to bring a hiking or trekking pole so that your weight can be distributed evenly to your knees, arms and shoulders.

Lose weight

Carrying extra weight puts more stress on your knee joints. According to experts, your knee supports one and a half times your body weight when you walk. Hiking on an inclined and uneven terrain adds more pressure and force by as much as three times your body weight.

Lose the extra pounds with a smart diet and lots of physical activity. For exercise, consider low-impact exercises such as yoga and swimming to lessen the strain on your knees.

Do strength and flexibility exercises

Your knee muscles become stronger if you regularly do weight-bearing workouts that also involve the hamstring, thighs, and calves. Before heading out, do lunges and stretches first to warm up your muscles and prepare your body for the impending stress and pressure of a hike.

Supplement your diet and cut your vices

Increase your intake of vitamin C, vitamin D, vitamin K, and calcium to boost bone health and keep your knees stronger. Add more lubricating foods rich in Omega-3 to help lessen friction in your knee joints. And know that smoking depletes the nutrients in your body as well as can cause shortness of breath when you hike.

Be conscious of how you move

A downhill hike poses more risks to your knees compared to walking on a level or even ground or going uphill. Some hikers move as if they’re resisting the pull of gravity while going down to avoid falling or rolling over. The better approach to a downhill hike is to let gravity work with your movements.

• Downhill hike, smooth slope: If you’re going hiking downhill on a smoother slope, resist the urge to stop too often or too much. Braking causes frequent knee jerks and you may end up with swollen knees afterward.
• Downhill hike, uneven surface: It’s so easy to lock your knees if you’re not being careful, especially when declining from a steep, rocky, or muddy surface. Take a slow and steady pace only and if possible, go downhill in sideways or zigzag motion to lessen the impact on your knees.

If possible, plan a downhill hike when you’re near the end of your route and have had spent most of your energy and resources like food or water.

After your hike, see to it that your body gets the rest it needs to fully recover. If your knee pain can’t be relieved with pain medication or home remedies, see a doctor as soon as possible.

This is a guest blog entry.

What Type of Massage is Good for Fibromyalgia?

As a therapeutic practice, massage has had its place as an alternative medicine for centuries. Tactile manipulation of the body’s soft tissues including muscles, tendons, and fascia can relieve muscle tension, loosen joints, trigger neurotransmitter activity, and promote stress relief.

When it comes to widespread pain brought on by fibromyalgia, many sufferers find themselves asking after the benefits of massage and what type is a good fit for their treatment. Don’t miss this quick guide to fibromyalgia and how massage can complement existing treatment plans:

What Causes Fibromyalgia Pain?
In addition to persistent muscle fatigue and sleep, mood and memory issues, widespread musculoskeletal pain is a hallmark symptom of the disorder known as fibromyalgia. Researchers still can’t pinpoint an exact cause of the condition, however, they have been able to conclude that fibromyalgia changes the way the brain perceives pain.

Often triggered by significant psychological stress or an event like a surgery, physical trauma, or infection, fibromyalgia symptoms appear more frequently in women than in men. Researchers have also found that fibromyalgia patients also often suffer from anxiety, depression, temporomandibular joint disorders, and irritable bowel syndrome.

Fibromyalgia pain affects both sides of the body and persists as a chronic, dull ache which lasts more than three months. A handful of factors may play an important role in triggering fibromyalgia including genetics, certain illnesses, and emotional or physical trauma (i.e. from an accident). Researchers are coming to a stronger understanding of how increases in neurotransmitters can amplify pain signals as can the memory of pain in patients with fibromyalgia. Fibromyalgia pain can also be exacerbated by the accompanying day to day struggles of simply having chronic pain interfere with daily life.

Does Massage Address Fibromyalgia Pain?
In addition to integrative therapies like acupuncture, physical therapy, yoga, tai chi, and stress reduction, massage can definitely play an important role in treating fibromyalgia pain. There are myriad types of massage, however, so knowing which are best suited towards chronic pain can come in handy.

Swedish Massage
A 2017 study published in the journal Complementary Practices in Clinical Practice found that Swedish massage proved beneficial in addressing fibromyalgia pain. Twenty-four female study participants with fibromyalgia who were not taking medicine received two 40-minute Swedish massages a week over a period of three months. Researchers found that the Swedish massage therapy regimen helped to improve overall quality of life and reduce the perceived stress index and pain reported by participants.

Swedish massage is widely popular and involves the use of the hands, elbows, and forearms in gentle, sweeping strokes, kneading, and tapping to manipulate the superficial muscle layers and promote joint fluidity. Even if you have fibromyalgia and can’t book a luxury spa session, you can achieve basic massage techniques at home and improve range of motion with a massage pillow or a massage ball.

Connective Tissue Massage & Myofascial Release
Results from a 2017 study published in the journal Rheumatology International found that routine exercise coupled with connective tissue massages over a 6 week period had superior benefits in improving pain, sleep problems, and fatigue in participants with fibromyalgia syndrome (when compared with exercise alone). Connective tissue massage focuses intense manipulation of myofascial tissue, or the fibrous and thin (but strong) tissue that protects and supports muscles and bones. Foam rolling is a form of self-myofascial release that relieves painful trigger points and can also improve fatigue and musculoskeletal stiffness.

Deep Tissue & Shiatsu Massage
More focused manipulation of deeper tissues in the body may also aid fibromyalgia pain, though deep tissue massage can leave lingering soreness so fibromyalgia patients should check with their doctor first. This type of massage is best achieved by a licensed and experienced massage therapist who is familiar with tailoring therapy for chronic pain patients.

Shiatsu massage, also known as acupressure, is characterized more by forceful manipulation of targeted pressure points with narrower instruments like the fingers, thumbs, knees, feet, and elbows. It is based on the same framework used in Traditional Chinese Medicine (involving meridians and qi) but has been shown to improve pressure pain threshold, quality of sleep, and fatigue symptoms in fibromyalgia patients. Shiatsu massage techniques are also believed to boost the body’s lymphatic drainage system and restore the body’s energy.

This is a guest blog entry.

Five Great Reasons to Become a Nurse-Midwife

Have you been considering making a career change? Or perhaps you are just starting out in the world and looking to start your first career. Obviously, you want to pick an industry that is robust and filled with job opportunities and yet still appeals to and challenges you.

The healthcare industry is one that can tick all the boxes, and with the baby boomers aging and many of them leaving the workforce to retire, there are plenty of opportunities out there.

While there are all kinds of careers within the medical community, one that may prove to be especially exciting and rewarding is that of a nurse-midwife. In this position you'll be focused on women's obstetrics and health, offering a specialized level of care for women, new mothers, and even newborn babies. Let’s take a closer look at what a nurse-midwife is and five great reasons to pursue the career.

What Does a Nurse-Midwife Do?

A nurse-midwife is very similar to a Women's Health Nurse Practitioner. You will be able to work with women during pre-conception, pregnancy, the delivery stage, and then post-partum. If you happen to already be a registered nurse, you can gain more knowledge and obtain your nurse-midwifery registered nurse's degree, which will allow you to further your career within nursing.

As far as the job outlook, as mentioned this one is growing exponentially. According to statistics from the United States Bureau of Labor the fields of nurse anesthetists, nurse midwives, and nurse practitioners is expected to grow by 31% between now and 2026. That is much faster than the average rate of overall job growth in the country.

When it comes to the actual job duties, you’ll be responsible for providing primary and specialty health care to women. This can include conducting a physical exam, diagnosing the patient, treating the patient, and helping the patient to manage medical conditions. You will also be responsible for educating and counseling patients, providing support during menopause and perimenopause, and caring for a newborn during the first 28 days. Of course, pregnancy care is the cornerstone of this specialized nursing career as well as assisting during the labor and delivery process.

Now let’s take a closer look at the benefits in becoming a nurse-midwife.

Excellent Salary Outlook

While it would be great to take a job simply because it seems interesting, at the end of the day everyone has bills to pay and they need to know their job will allow them to do so. The top paying roles are located in outpatient care centers where the average yearly salary is $115,070. Some areas in the United States pay higher than others. There is also a higher concentration of job opportunities and higher wages in California, Iowa, New Jersey, Massachusetts, and Oregon.

To learn more about salary details for a career in midwifery visit: https://onlinenursingms.com/nurse-midwifery/

Being Able to Care for Patients

Another big reason that people enter into this field is their desire to help others and offer care and support. Each patient you work with is bound to be a personal and special experience. You will be supporting that patient through pregnancy and childbirth, the most important time of their life. Your support, advice, and care will forever be remembered by them.

The Ability to Work in Various Industries and Locations

With a nurse-midwife degree you'll also have the ability to work in a variety of industries and locations. This allows you to pick and choose and find something that appeals to you. If you plan on relocating to another state at some point, you also have the peace of mind in knowing that your career can be relocated across the country and you’ll be able to find employment easily.

You'll be Working with Babies

If you're the type of person who just loves babies and can't get enough of them, what a perfect way to combine what you love with what makes you money. You'll be working with babies on a regular basis, helping them to come into the world and adjust in those all-important first few weeks.

It’s Not Your Typical Desk Job

While desk jobs are perfect for some, for others it’s enough to cause nightmares. If you’re the type of person that can’t picture yourself tied to a desk performing the same tasks day in and day out, then the excitement and variety that midwifery can offer may be perfect. Each and every day will be unique and it will never feel like a “typical desk job”.

This truly is an exciting time for anyone who has been interested field of nurse-midwifery as the industry is booming and the nursing shortages are clear. Job opportunities exist across the nation, making the salary is competitive and the rewards it can offer are incredible.

This is a guest blog entry.