Expert Guide to Patellar Tendonitis

Worried you may have “jumper’s knee”? The all too common knee injury, patellar tendonitis, most often plagues athletes in high-impact sports like basketball, running, and volleyball, or people with knee-heavy hobbies like cycling.

What is Patellar Tendonitis?
Tendonitis, or the general term given for injury to any tendon in your body, is no stranger to the tendon which connects your patella (kneecap) to your tibia (shinbone). Working in conjunction with muscles groups like your quadriceps, the patellar tendon allows you to flex and extend your knee with motions like jumping, kicking, and running.

Repeated stress to the patellar tendon with physical activity causes microtrauma in the form of tiny tears that multiply over time. This leads to inflammation, pain, and tendon weakness which can affect your performance, workouts, you name it.

It’s not just overuse with knee-heavy activities that puts you at risk for this type of tendonitis, however. A muscle imbalance (stronger leg muscles in some areas and not others) can cause an uneven pull on the patellar tendon, and tight thigh muscles can also increase strain on it.

Sudden increases in the distance, duration, and type of jumping, running, or cycling activity you do can additionally stress the tendon as can something as seemingly innocuous as changing running shoes.

What are the Symptoms?
Initial stages of patellar tendonitis will feel like a pain at the front of your knee cap where the tendon rests, especially as you begin exercising or just after an intense workout or game. If pain grows to a point where you can no longer tackle your physical activity or even complete daily tasks with ease (like climbing stairs), it’s critical to rest and contact your doctor. Additional symptoms of redness, swelling, and tenderness around the knee joint can indicate that the tendonitis is worsening.

How is Patellar Tendonitis Treated?
The good news is that this type of tendonitis is often treated without invasive procedures. Icing the area will help to constrict blood vessels to reduce swelling and numb the nerves sending pain signals back to your brain. Also limiting the activity which led to the injury for a while will play an important role in your healing, though maintaining joint mobility is key. Low-impact activities like yoga, walking, and swimming will be good cross-training activities to tackle while you recover.

If you continue to play high-impact sports through the pain or take over-the-counter painkillers that inhibit your own sense of how much pain you are in, you could increase the amount and severity of the tears in your patellar tendon. A doctor may have to conduct imaging tests (like x-rays or MRIs) in addition to a manual exam and possible ultrasound to evaluate the degree of injury and formulate a treatment plan for you.

Prolonged tendonitis like that which lasts more than 3 weeks can transition into patellar tendinopathy and may require more comprehensive treatment methods including:

• Physical therapy - stretching and strengthening exercises can help make your muscles and tendon more limber as well as reinforce weak thigh muscles that contribute to the strain on your knee joint.
• Orthotics - wearing a knee tendonitis brace or “knee strap” during physical activity will also offer you more knee support and protection while you heal by distributing force away from your injured tendon.
• Injection - a dose of corticosteroid injected straight into the sheath surrounding your patellar tendon can help minimize painful inflammation but may also contribute to tendon rupture.
• Low electrical currents - a therapy called Iontophoresis uses low electrical currents to push a topical steroid ointment through your skin.
• Surgery - in rare cases, surgery may be required. Small incisions around your knee allow surgeons to insert instruments to help repair the tendon.

Preventing Patellar Tendonitis
The truth is, like with most overuse injuries, patellar tendonitis is virtually completely preventable. Playing through pain is quite possibly the worst thing you can do, so at the first wince of exercise-related knee pain, ice the joint, rest, and limit your activity for a while that was causing the flare-up.

Stretching and strengthening key leg muscles to offset some of the stress placed on your knee joints plays an important role as well. Even a practice as simple as raising one leg at a time while sitting and slowly lowering it towards the ground can help.

If you are looking to up your running mileage, your basketball training schedule, or the slope on which you cycle, check with personal trainers at your gym or even online resources about best practices and good technique. Proper body mechanics when you play any sport are critical to avoiding common fitness injuries like this one.

This is a guest blog entry.

How the XYO Network Can Help Hospitals Avoid Life-Threatening Mistakes

Hospitals are supposed to be places that will heal you; if you are sick, you depend on the hospital systems and staff to keep you alive. Unfortunately, the trust we all place in current hospital systems might be unjustified. According to a study by John Hopkins School of Medicine, medical errors are the third leading cause of death in the United States.

Medical errors range from unnecessary surgeries and inappropriate administration of drugs to misfiled information and operational errors but are all completely avoidable. Even the simplest of medical mistakes can have life-threatening consequences.

XY Oracle Network has found a solution to this pervasive problem through the use of its XYO Network.

What is the XY Oracle Network?

The XY Oracle Network (XYO Network) is a system of connected devices that verify data to create a trustless and decentralized system. The connected devices include Sentinels (The Data Gatherers), Bridges (The Data Relayers), Archivists (The Data Storers) and Diviners (The Answer Aggregators).

In a real-world scenario, the Sentinels would gather location-based information through sensors or other types of data collection methods. The Bridges would take this data from the Sentinels and give it to the Archivists. The Archivists would store the information and ultimately pass the information to the Diviners. Finally, the Diviners could analyze the location heuristics (data points based on real-world information relative to the location of the Sentinel) and generate answers to questions as well as assign them an accuracy score.

A key point is the accuracy score, also known as the Origin Chain Score, which confirms the data that businesses and other entities would want to verify. The location-based aspect of the XYO Network allows for data to be tracked and stored independently of a centralized system, and therefore eliminates some (if not most) of the uncertainty in the veracity of the data in the Origin Chain Score. All of the data in the chain can be traced back to a time, date and location for verification.

The XYO Network can be used to solve problems for a variety of businesses and other organizations that lack the means to verify the origin location of data. It helps to more conveniently store data in a way that is verifiable. The potential applications of this network are seemingly limitless.

Why are hospitals making so many life-threatening mistakes?

More and more people are dying or are seriously injured by medical mistakes, but what are hospitals doing about it? Of course, they are trying their best to lessen these significant mistakes. However, it is hard to do with the systems they currently have available to them.

Hospitals are environments with a fast pace and high stakes atmosphere. You almost never walk into a hospital unless something is horribly wrong. The doctors, nurses, and other staff have a lot on their plates as the hop from patient to patient trying to administer appropriate medical procedures with the information they have available.

What information do they have available? The charts in their hands might not be the most accurate documents in the world, which is a huge problem. Without accurate information, how can these medical professionals be expected to do their job well?

Hospital staff members are also responsible for recording and disseminating the information associated with each patient through computer systems that may not accurately reflect all of their needs. The simple fact that humans make mistakes ensures that this system will produce some medical errors. With all of the possibilities for a mistake, it is amazing that there are not even more medical errors.

If the problem is in the information, why hasn’t it been remedied yet?  Traditional computers systems in hospitals are just not that great at minimizing mistakes. The systems are centralized, easily inaccurate on accident, inadequate for the job at hand and rely on error-prone humans to enter the appropriate information.

How can blockchain projects help hospitals?

The XYO Network could tie itself into the existing operational framework of hospitals without a large disruption and potentially eliminate or reduce the number of medical error deaths and injuries in the hospital. The XYO network would eliminate the common communication failures and record keeping mix-ups that allows many people to die or be seriously injured by medical errors.

The XYO network would provide a trustless and decentralized system of independently verified medical records of all patient interactions in the hospital. These interactions would include patient interaction with all staff members and interactions with common hospital equipment. Interactions with hospital equipment would lead to the recording of a patient’s vital signs, treatment details, medications administered, test results and more. A combination of all this information would lead to an organized chain of information for each patient in the hospital.

Imagine what that would mean for hospital patients and staff! The medical staff would have the accurate information they need to appropriately treat their patients with confidence. If medical professionals were provided with this accurate information on the patient in front of them, then medical errors would likely decrease dramatically.

Hospitals would benefit because medical errors are a huge problem in their business. No business wants to kill its patients by accident.

The patients would also benefit substantially from the installation of the XYO Network in their hospital because it is less likely that a medical error would injure or kill them.

How would the XYO Network be used in a hospital setting?

The basic premise of the XYO Network involving Sentinels, Bridges, Archivists, and Diviners would remain the same. The network would just be implemented in a new setting on existing hospital infrastructure.

Currently, when a patient enters the hospital they are given an identification bracelet. After the XYO Network has been implemented, the identification bracelet will double as an XYO Network Sentinel. The Sentinel on the patient’s wrist would remain with him or her as they progressed through the different parts of the hospital. As the patient was taken from place to place, the Sentinel would record any interactions with other devices on the XYO Network. The number and type of devices that could be on the network is extensive, but would likely vary based on the treatment available at a given hospital. These other devices would also act as Sentinels that recorded the information for each patient that was connected to the machine. As various doctors and nurses treat the patient, the interactions would be recorded on the patient’s ledger, as well as the Sentinel associated with that hospital staff member.

Each of these interactions would be recorded to create a comprehensive log of verifiable data that is easily accessible to any medical professional attempting to provide the best possible care to their patient. The log would include all of the interactions between hospital staff and patients, patient vital signs, treatment details, test results and more. The log of data would serve as the most important part of the system because, without the complete set of knowledge, the problem of inaccurate and incomplete records would not be solved.

A patient’s monitor would act as a Bridge to an Archivist. The hospital staff would still be able to query the Diviner for information on their patient if they wanted to find any specific information.

The difference between this and current hospital systems is that these interactions would be recorded by the XYO Network and could be verified with a high degree of certainty. Each interaction can be traced back to a verified time, place and location.  This would allow medical staff to trust the information in the patient log, instead of just hoping that no critical errors have been made along the way. If something does not seem right to the doctor, then he or she can easily verify the information through the patient ledger and the Diviner.

How would implementing the XYO Network reduce medical errors?

Record keeping errors can have catastrophic effects that lead to life-threatening medical errors.  People make mistakes, it just happens. The sheer number of records that are made each day in any individual hospital makes the possibility of a mistake very probable.

A patient can be in the hospital for days, weeks or even months at a time. Given that long time frame, the possibility for human error in the recording of any of the information necessary for effective treatment is large. However, if the XYO Network is implemented in these hospital systems, the potential for human error would be eliminated.

If hospitals were to implement this system, then devastating medical errors would likely decrease as a direct result of verifiable data that can be easily traced back to a date, time and location of the creation of the record. It would help doctors make better treatment plans and help more patients survive their already tenuous time in the hospital.

Mistakes in hospital record keeping are a real problem, but it the XYO Network has a viable solution to offer to hospitals. The simple fact that all of the patient’s data would be independently verified by a location-based system means that there would be a decrease in medical error deaths as a result of more accurate record keeping.

This is a blog post by Nancy Evans.

Top Ways to Stay Motivated and Focused to Realize Your Goals

Everyone has goals and aspirations they want to achieve in life. Whether they are smaller steps or larger aspirations, we are often met with distractions that put a hold on plans. Staying motivated to achieve these goals has never been harder and sometimes the offer of a quick fix or ready-made solution seems the perfect answer. For some people, finding this motivation is easier but others it is a challenging road ahead, which many give up on. Taking the first steps to realizing what is important to you is the best way to open up your mind to more opportunities and potentially making those goals come to life.

If you’re looking for some inspiration about how to achieve your goals and ways to stay motivated on this sometimes-challenging road ahead, take a look at some of the ways in which you can change your mindset and achieve them.

Are they your goals?

Other people often influence us, whether this is a teacher, family member or work colleague and although you may think that something is your idea, deep down it could actually be someone else’s. Delving into the wider aspects of why you set a goal could actually bring to the surface a host of reasons why it isn’t actually your goal but that of someone else. It may be that you have created a goal because of what someone else has done or achieved and you may feel you should do the same to fit in. It’s always important to realize whether it is right for you and what you really want to achieve from it, otherwise, you’ll get stuck inside someone else’s dream.

Determine what motivates you

For many people, money is a huge motivator, and some people will not make goals unless the end result sees some financial rewarded. There is also the issue here that people also think that money is their only source of motivation so when they come to working towards that goal, they find that they do not enjoy the journey as fully as expected. It’s safe to say that you should not assume money would motivate in all instances. This is also true in careers related goals. You may aspire to be a manager or team leader as the monetary reward is greater, but once this starts eating into your personal time and you can’t switch off, it may prove the wrong step for you.

Choosing what works for you is essential and being motivated by happiness, memories and other non-materialistic things is often a more rewarding goal to achieve. 

Managing your expectations and setting realistic timeframes

As the saying goes ‘Rome wasn’t built in a day,’ and it certainly rings true for most goals. If you are looking at something like weight loss as an example, you are not going to see results after the first day of going to the gym. Patience and setting realistic timeframes is critical in these cases. Breaking down what you want to achieve and stages in which you want to achieve it by, help to make smaller goals achievable and, in turn, contribute to the overall final accomplishment. When it comes to health motivations, everything from weight loss to recovery from addictions has to ensure a steady and sustainable process for success. For example, problems such as alcohol addiction have an alcohol withdrawal timeline, which is incorporated into the overall goal. Time and patience are key for issues such as these as quick fixes can quickly lead to slipping into the same unhealthy habits.

Visualizing your goals and results

If you know what the end result should be, then visualizing how it could help your long-term goals makes it appear easier to achieve. Considering how it will make you feel once it is completed has tons of benefits, not only for overall motivation but also mind health too. Setting goals can assist with feelings of depression and reenergize you on days you feel low. This clearer mindset can also help in other areas of your life too. You’ll have more focus on everyday tasks and will feel excited about new things and achievements, however small they may be. Once you achieve your goal, evaluating the challenges and success also help to improve reasoning and planning for the next goal, which can, in turn, make you a more organized and successful person in life and your career.

Don’t be afraid to ask for help

One of the biggest issues people face in realizing their goals is being afraid to ask for help. This stumbling block can have negative effects on how quickly you achieve your goal or if you complete it at all. Surrounding yourself with people that inspire and motivate you is a great way to feel comfortable when you need support. This network of people can be anything from family to work colleagues, and they will be aware of struggles and barriers you may be facing. Tapping into their energy and strengths also helps to determine your own and asking for help is another element of strength that should be recognized.

Be organized

Keeping on top of everything is another key element in keeping your motivation strong. Having a cluttered mind without a logical thought process leads to stress and potential downfalls in productivity. Some goals can become overwhelming, and at this point, it is necessary to take a step back and look at where you have come and what else needs to be done to succeed.

Re-evaluating at this point may also be crucial, as many goals can be tweaked or changed depending on the situation. Nothing is set in stone so worrying about a process that is not working for you is the ultimate motivation killer. Goals should work on what you want to achieve, and if that changes during this time, you can switch things up to match your new outlook.

Keeping a clear head and staying motivated is important for maintaining focus and strength throughout your life. Everyone is different, so set goals for you and no one else.   

This is a guest blog entry.

3 Surprising Reasons You’re Getting a Bad Night’s Sleep

When it comes to predicting positive health outcomes, few factors play as important of a role as regular, quality sleep. Not only do your body and brain need the frequent rest to re-energize for the following day, but the hours in which you sleep are actually full of all types of functions - your hormone levels are regulated, your brain cells go on a clean-up duty eliminating toxins, and your muscles and other soft tissues repair themselves.

If you’re not having so much trouble falling asleep, but rather noticing that you wake up frequently during the night or experience daytime sleepiness the next day, you may not be getting the high-quality sleep you need. Check out these 3 surprising potential reasons you’re getting a bad night’s sleep (and what to do about it):

Acid Reflux
Are you eating late meals and experiencing heartburn when you head to bed? If you are one of the millions living with frequent acid reflux flare-ups (also known as gastroesophageal reflux disease, or GERD), getting quality sleep each night could be a tough uphill battle. In addition to heartburn, you may experience chest pain, the feeling you have a lump in your throat, food or sour liquid regurgitation, difficulty swallowing, and even chronic cough.

The bad news? A 2012 study found that it’s not just GERD that contributes to poor sleep, but vice versa too; poor sleep is a contributing risk factor for GERD. While this vicious cycle might seem endless, there are a few ways to improve your sleep quality and duration. If you have trouble sleeping because of heartburn:

• Use a wedge pillow or place bed risers under the head of your bed to raise your head and chest above stomach level
• Avoiding eating 2 to 3 hours before you go to sleep
• Don’t lie down right after a meal
• Take helpful medicines like antacids or doctor-prescribed H-2 receptor blockers and proton pump inhibitors as directed

Smartphone Use
You’ve likely heard the term “blue light” thrown around when referring to digital device exposure. Light from the blue side of the spectrum is what most digital devices emit because it keeps your screen the most visible in both dark and super sunny environments. That blue light, however, has been linked in multiple studies to a reduction in melatonin production in the brain.

Melatonin is a hormone responsible for maintaining your body’s sleep and wake cycles, and it’s what your body releases to tell you it is time to go to sleep at night. Exposure to blue light via constant smartphone, laptop, and tablet use can actually suppress that release of melatonin and shift your circadian rhythm according to Harvard researchers. Experts recommend reducing your risk for this digital use side effect by:

• Avoiding looking at bright screens 2 to 3 hours before bedtime
• Switching your digital device to “Night shift” mode in the settings
• Using eyewear with blue-blocking technology during the day (or if you work at night)
• Exposing yourself to lots of sunlight through the day to keep your natural body clock in check

Sleep-Related Breathing Disorders
Did you know that your risk for sleep-related breathing disorders (SRBD) goes up as you age? In fact, one 2010 study even found that over 50% of participating seniors (healthy 68-year-old adults) showed signs of SRBD. As an umbrella term, SRBD covers everything from chronic snoring to sleep apnea, or frequent pauses in breathing during sleep.

Even if you don’t feel excessively tired following a night’s sleep, you may still be increasing your risk for long-term complications due to breathing abnormalities while you sleep. Sleep apnea has been linked to higher mortality, stroke, and cancer rates.

If you are concerned about your sleep quality, or your spouse or partner has pointed out your chronic snoring or witnessed your breathing stopping and starting while you sleep, schedule an appointment with your doctor. They may recommend you take an objective sleep test (either at home with a test kit or in a lab), or start you off with basic lifestyle changes like avoiding alcohol or sedatives before bed.

The quality of sleep you get during the night impacts everything from your energy levels to your memory and even your ability to learn new information the following day. Don’t let a preventable or treatable condition negatively influence your sleep - your very health relies on it!

This is a guest blog entry.

This Is How Exercise Can Fix These Common Health Problems for Men Over 50

For men, certain health problems begin to make their presence known once you hit your forties and beyond. But want to know one thing you could do that would make everything better? Medical health professionals agree, that the magic pill for many ailments is exercise.

Here are some common problems that men over 50 experience and the exercises that will reduce the risk of those problems worsening.

Prostate problems

The prostate is a small gland near the bladder. As men advance in years, their prostate often grows bigger. This enlargement that happens with age often puts pressure on their bladder which can cause men to feel the need to urinate.

Have you been taking medication or pills to help you deal with bladder problems? Prostagenix reviews show that this all-natural supplement is effective in treating prostate issues. But if you want to go a step further, exercise can help.

Heard of Kegel exercises? Vaguely recall it as an exercise women do after childbirth? You would be right. But regardless of gender, these exercises are effective at strengthening one's pelvic muscles. Stronger pelvic muscles will control that feeling of needing to urinate.

Exercising your pelvic muscles can be done anywhere at any time. To locate your pelvic muscles, the next time you use the bathroom, start urinating and then pause, mid-stream. Those muscles you feel tightening are your pelvic muscles. Tighten and release these muscles throughout the day to give your pelvic muscles a workout.

Osteoporosis

The older you are, the higher your chance of osteoporosis. Osteoporosis is a weakening of your bones and a decline in bone mass. Diet plays an important role in warding off the onset of this disease. The National Osteoporosis Foundation (NOF) says that what you eat will affect the state of your bones as you age. Foods to focus on including in your diet are those that are high in calcium and vitamin D.

But it is exercise that just might be one of the most important ways you can reduce your risk of this age-related bone condition.

Your exercise plan should include both muscle strengthening exercise, as well as aerobics. The NOF recommends dancing, hiking, jogging, jumping rope, stair climbing, and tennis. But if you have recently been ill or suffered an injury that limits your exercise capacity, then low impact exercises may be better for you.

Depression

Depression can occur in anyone, no matter their age. The source or cause of the depression may differ depending on one's age bracket. But regardless of how old you are, exercise has been shown to be effective in treating a bad case of feeling down and out.

The Mayo Clinic states that regular exercise has emotional and psychological benefits. These benefits reduce the negative emotions of depression. When you exercise, you get more confidence, a better way of coping, and more social interaction with others.

And you do not need to exercise for a long period of time in order to gain these benefits. In fact, even 5 minutes of vigorous exercise can leave you feeling less stressed. And a 10 minute walk could be just as good as a 40 minute workout in helping to relieve anxiety or depression.

Mental decline
Worried about staying sharp as the years pass? Recent studies overwhelmingly agree that exercise can ward off cognitive decline. In one study, seniors who engaged in regular exercise had a 36 percent lower risk of mental impairment than those who did not. Why? Being physically active has been linked to brain health because exercise improves blood flow. Blood flow to the brain is essential for the growth of blood cells and vessels.

Slowing down as we age should be expected. But exercise can not only reduce the rate at which we slow down, but it can protect us from dementia and other age-related mental health issues.

The type of exercise you do is less important than simply being regular. Find a plan that will be easy for you to implement and start. Naturally, you should check in with your doctor before beginning any exercise regimen. Ask what type of exercise is safe for you to engage in. Get the OK from your doctor, and then commit to your new exercise plan.

If you have neglected regular exercise for most of your life, starting now might not reverse years of disregard. But it will at least prevent certain issues from getting worse.

It is never too late to make better health choices. Start today.

This is a guest blog entry.

5 Ailments That Are Telling You to Lose Weight

An excess in body weight increases your risks of developing various health problems compared to people with a normal body weight. Being overweight and obesity are serious health concerns for the World Health Organization (WHO) as cases of children and adults who have weight issues, regardless of their socioeconomic status, have tripled since the '70s. In fact, being overweight and obesity kill more individuals than being underweight.

How can you tell if you are overweight or obese?

Determining your Body Mass Index (BMI) involves a simple mathematical formula done by dividing your weight against your height and classifying the results accordingly.

•    Normal weight: 18.5 to 24.9 BMI
•    Overweight: 25 to 29.9 BMI
•    Obesity: 30 or higher BMI

Body ailments linked to overweight and obesity problems?

The most common body ailments that have a direct correlation to weight include:

•    Osteoarthritis
•    Heel spur
•    Hernias
•    Type 2 Diabetes
•    Heart diseases and stroke

Other conditions like polycystic ovarian syndrome, sleep apnea, kidney and liver diseases, some types of cancer, and depression are closely tied to your weight as well. Fortunately, being overweight and becoming obese are preventable. Ailments worsened by weight gain, however, can also be due to other factors like genetics or family history but it cannot be discounted that losing weight through proper diet and exercise greatly reduces your risk of incurring these health problems.

Being overweight and osteoarthritis

Osteoarthritis is characterized by pain and stiffness in the body joints of the hands, hips, knees, and lower back. While body injuries, aging, and genetic factors relate to this ailment, the extra body weight also causes more pressure that aggravates the wear and tear of your joints, which in turn leads to pain and triggers osteoarthritis attacks. An excess in body fat also brings about inflammation that worsens your osteoarthritis.

Losing 10 percent of excess body weight significantly alleviates the symptoms of osteoarthritis. Doctors recommend cutting back on food with high fat and calorie content as well as performing 30 minutes of moderate physical activity daily to help with losing weight.

Being overweight and heel spurs

A heel spur is a protrusion of calcium deposits found underneath your heel bone. When inflamed, it causes chronic pain when standing, walking, running, or jogging. An excess in body weight puts even more stress and pressure on the heel bone, which further exacerbates the signs and symptoms.

Losing weight through low-intensity exercises and performing basic calf stretches can help diminish the pain. Wearing supportive shoes and moldable orthotics used by podiatrists can add extra cushioning to your heel and decrease pain when walking and standing.

Being overweight and hernias

A hernia pertains to the weakness in the abdominal wall muscles that causes internal organs to bulge out or break through its opening. Experts determined that one common cause of a hernia is weight gain. The extra pounds put added strain and pressure on the muscles that might cause discomfort and pain as the bulge or break increases in size.

In some cases, a hernia requires surgery to repair the broken abdominal muscles but being overweight also raises the risks of complications after the procedure. Doctors typically require patients to lose weight prior to surgery. You can wear hernia belts to support your abdomen while performing your routines.

Being overweight and type 2 diabetes

At least 90 percent of people with type 2 diabetes have weight problems, hence doctors almost always recommend weight loss once a diagnosis has been confirmed. Losing extra pounds enables your body to lessen its resistance to insulin, the hormone that regulates your blood sugar levels, and lowers your risks of complications.

If you're diabetic, weight loss also brings many advantages apart from lowered blood sugar levels, such as:

•    Increased energy levels
•    Lowered cholesterol levels
•    Lowered risk for heart-related problems

Being overweight and heart disease

You can develop high levels of triglycerides, LDL (low-density lipoprotein), and total cholesterol if you are overweight. Likewise, you are also at risk of high blood pressure and atherosclerosis due to fat deposits in your arteries. These are just some of the factors that can lead to cardiovascular diseases like coronary artery disease and heart failure.

Maintaining a healthy weight, therefore, is imperative especially if you have a history of these diseases in your family. Losing the extra weight also helps your heart pump and circulate blood throughout the body more efficiently.

What you should remember is that your overall heart health is closely tied to the health condition of other main organs such as the brain, kidneys, lungs, and liver. Therefore, maintaining a normal body weight lowers your chances of developing lifestyle diseases in these organs. Strive to keep your body weight within the ideal range through proper diet and exercise in order to achieve wellness and physical fitness.

This is a guest blog entry.

11 Easy Ways to Burn More Calories During the Day

Looking to increase your calorie burn doing the things you already do every day? Forget adding another thirty minutes of workout time to your gym visit. With minimal equipment and a little creativity, you can significantly increase your calorie burn - check out these 11 expert ideas:

Increase Resistance
Improve workouts without even going to the gym simply by adding resistance to your everyday exercise. Wear wrist or ankle weights on your daily walk, load your daypack with a few heavier items for your afternoon hike, or hold a medicine ball between your knees during your wall sits and planks.

Snack Healthier
Optimize your calorie intake to calorie burn ratio by finding healthier ways to snack during the day. Ditch the high-sugar energy bar for lower-calorie snacks like fresh fruit, carrot sticks with hummus, whole grain rice cakes, a small serving of cottage cheese, half of an avocado, a low-fat cheese stick, cucumber slices, and so on - the ideas are endless.

Chew Gum
A University of Rhode Island study found that participants who chewed gum following a controlled breakfast burned more calories than when they did not chew gum. Whether chewing gum helps prevent cravings and quell hunger pangs, however, is still up for debate. Science is pretty certain though that gum chewing should not be considered a weight loss strategy in itself.

Head Uphill
Gradually switch out your relatively flat terrain workouts with more hill (slope) work. For example, if you walk for 30 minutes a day, change your route to include more inclines. Not only does going uphill require you to exert more energy than if you traversed a flat surface, but it also engages more muscle groups for a more well-rounded workout.

Boost Your Steps
Driving to work each day? While getting in and out of the office as quick as possible might be a priority, parking even 15 to 25 yards further away can easily increase the amount of calorie-burning steps you take each day (as can taking the stairs instead of the elevator).

Stand Up
Ditch the office chair for a standing desk. A 2017 study in the journal Circulation found that replacing 6 hours of sitting with standing each day could garner upwards of an additional 50 calories burned (for a 154 lb. person). Combine the extra sitting with added movements like 10 squats at the top of each hour, and that calorie burn will add up fast.

Increase Intensity
Take your existing exercise circuit to the next level by boosting the intensity and pace of your workout. If you walk 1.5 miles in a half hour, try boosting that rate to 1.75 miles in a half hour, and then 2 miles, and so on. Incorporate more dynamic stretching into your pre-workout warm-ups too with plyometric jump squats, lunges, and high kicks. Jump rope between exercises to keep your heart rate up.

Make Easy Cuts
Hardcore elimination diets might induce short-term weight loss, however, it is long-term lifestyle changes that help you reach your ultimate health and fitness goals. Make easy cuts in your day to day consumption like using almond milk instead of cream in your coffee, skipping dressing on your salad, or replacing white sugar in recipes with Stevia or Swerve.

Carry a Water Bottle
Take a reusable water bottle with you wherever you go. Not only will you stay more hydrated, but you’ll be getting up more often to both refill it as well as use the restroom. Already use a water bottle? Find a new one that is smaller. Keep up with the same water consumption but potentially double the number of trips you take to refill it.

Turn Down the Heat
Keeping your ambient temperature cooler than normal could play an interesting role in tricking your body into burning more calories. Turns out that a special type of fat in your body, brown fat, is activated to help keep your internal temperature up. A 2012 study of 6 male participants who wore a 64.4° cold suit for three hours revealed that they burned 250 calories even while being completely inactive.

Transform Your TV Time
If all you wanna do at the end of a long work day is binge the latest Netflix hit on the couch, that’s ok. Minor tweaks to your TV time could help you burn more calories while you watch. For example, sit on a stability ball instead of the couch and bounce up and down. Do 1-minute workouts (squats, push-ups, planks) between episodes. Or move your feet on a portable pedal exerciser while you watch.

This is a guest blog entry.

What To Look For In A Great Chiropractor

Like many people who suffer from back pain, you might feel like you’ve tried everything: naturopaths, acupuncturists, physiotherapists, stretching and exercise… The list goes on. Maybe you’ve even tried a chiropractor, but they didn’t help all that much. Don’t lose faith – a great chiropractor can help your back and neck pain, and furthermore they can give you the tools to avoid pain in the future. But you can’t just go to any chiropractor in Toronto and hope to receive great treatment; here are a few things to look for when choosing a chiropractor in Toronto.

Look for a chiropractor with ample experience – a decade or more, even. This isn’t to say that novice chiropractors can’t be good, but, in general, with experience comes a greater breadth of knowledge, as well as a deeper understanding of the variance in people’s spines. A chiropractor who has seen and treated a large number of people is likelier to have a better understanding of how to treat your specific issue. Certainly, if you haven’t tried a chiropractor before, it’s best to start with an experienced one; but the same goes if you have tried chiropractors in the past, and are looking for a new chiropractor to help with your back pain.

Look for a chiropractor who takes a holistic approach. Chiropractic adjustments are great, but they can’t be the only thing your chiropractor offers you. The spine doesn’t exist in a vacuum – it is influenced by (and influences) many other facets of your life, including activity, diet and sleeping habits. Find a chiropractor who looks at the big picture, one who is generous with advice and willing to create a personalized treatment plan to alleviate underlying structural problems.

On that same note, look for a chiropractor who seems knowledgeable about stretches and exercises. A good chiropractor cares about you even after you’ve left their office, and will offer you the tools to maintain the improvements with your back and neck pain relief. After they have assessed the nature of your specific problem, ask them what stretches you can do, whether it’s a knee-to-chest stretch, piriformis stretch, flexion stretch, etc.

Finally, look for a chiropractor who comes recommended. This might seem obvious, but it too often goes overlooked. Proximity shouldn’t be the deciding factor in which chiropractor you choose, but rather, look for client testimonials online that speak to a chiropractor’s knowledge, care, generosity and effectiveness. If you have to drive a little ways across town to receive a more thorough level of care and attention, it’s totally worth it, and your back will thank you. Other than that, be wary of chiropractors who try and push a lot of products on you. Sure, there are pillows and chairs out there that are very helpful, but a chiropractor who constantly suggests supplements and so forth might care more about profits than your health.

In summary, you haven’t tried it all until you’ve tried a great chiropractor. Your back deserves a thorough, holistic approach, built on experience and care, with great reviews to back it up (no pun intended).

This is a guest blog entry.

This Year, Make Depression And Anxiety A Thing Of The Past

New Year’s resolutions run the gamut of difficulty. On the low end, one might tell themselves that this is the year they are going to start learning French – easy, right? Then, on the other end, there are those who promise themselves that this is the year they are finally going to shrug off their depression or anxiety – more difficult, to be sure.

But it’s not impossible, and by understanding the disorders in question, understanding the treatments available and the recourses for help, you can be well on your way in 2018 to making depression and anxiety a thing of the past. If you feel you may suffer from either depression or anxiety (or both), take care of your health in 2018 by seeking a psychological assessment and looking into Cognitive Behavioral Therapy, Dialectical Behavioral Therapy and Mindfulness.

Perhaps this article should begin with a quick definition of the two disorders (which some clinicians and researchers don’t believe should be considered distinct disorders, but rather two sides of the same coin). Depression is more than just sadness; it is an often pervasive feeling of lowness, accompanied in many cases with a loss of interest and pleasure in normal activities, self-esteem issues and a host of physical manifestations, like loss of appetite or difficulty sleeping. It can be, to put it tersely, a consuming affliction. And afflicting roughly one in six people in the developed world, it is not by any metric uncommon.

Anxiety, which accompanies about half of all people with depression, is characterized by excessive fear and worry, with most experiencing it in its generalized form: that is, with their anxiety directed not on a single thing (as in a phobia) but in a general, persistent, everyday way. It can be a very disarming disorder, causing sufferers to favour being alone or inside, sometimes shying away from normal social interaction.

As mentioned, the first step in tackling these disorders is to see a psychologist for an assessment, which, in addition to offering a better understanding of your possible disorder, can begin the process of treatment options and recommendations. Common options include Cognitive Behavioral Therapy and Dialectical Behavioral Therapy, which are similar (though not the same) forms of talk therapy that deal with the relationship between your thoughts, behaviors and emotions. Understanding how each of these things influences the others (often recursively) is a significant step towards mitigating negative feelings, and has been of great help to many people living with anxiety and depression. Another popular approach is mindfulness, a process that grew out of Buddhist meditation and has been widely embraced in psychology circles. Broadly, it involves focusing on thoughts and experiences in the moment, as they happen.

Depression and anxiety are common, and their effects are never easy. This year, start with achievable goals: seek out an assessment, and look into different forms of therapy. The year 2018 could be the year when you say goodbye to depression and anxiety for good.

This is a guest blog entry.

Tactics to Get More Facebook Likes

The relationship between businesses and potential clients in healthcare and other sectors begins with an “A”; Attention. You can post all of the ads in the world and glam it up with text and graphics but if it doesn't get anyone's attention, then it's merely online noise. There are so many ads being posted online that it has become quite a challenge to get yours to stand out and the random Facebook user to stop and give your page a Like.

The social media giant has over two billion account owners and it offers a huge opportunity for businesses to reach their target market. Research shows that there are around sixty million business pages that exist on Facebook which increases the competition for Facebook Likes.

One may ask, why are these Likes so important? Well, these Likes are crucial elements in your company's Facebook marketing strategy. Having a lot of Likes on Facebook shows people that your business is popular and boosts engagement with your audience. For more tips, read on:

Who Do You Want to Talk To?
When we talk to children, we change the way we speak because we want them to understand us. This is the reason why, before creating a business page on Facebook, you need to identify your target market first. Do you want to appeal to a more mature demographic? Professionals? Millennials? Parents? Single ladies? There are tones, words, and ways of communicating to your target market. While working on your marketing strategy, you also need to think of ways to get Likes or endorsements from influencers or accounts that already have a huge fan base. They will bring the best value to your business. Also pay attention to the accounts Liking your page. Do they interact or participate regularly with your page? Or are they simply passing by? This is important to observe because if the Likes you receive are just a one-shot deal, you may need to go back to the drawing board.

Know How to Design Your Facebook Business Page

Now that you've identified your target market, it's time to know how to design your page. It’s important that the colors and images you upload represent your brand. Business pages that look boring or don’t grab people’s attention won't gain many Likes at all. Entice the online visitors to read your posts, browse the albums, watch the videos, and Like your page. Be prepared to answer questions sent to your inbox as Facebook informs visitors how responsive a business page is or not. People are easily turned off when it takes more than a day for business pages to answer their questions.

It's All About Consistency
A lot of Facebook business pages make the mistake of uploading profile and cover photos that have absolutely nothing to do with their brand. Remember, everything that appears on your business page reflects your brand so think twice before uploading anything. The last thing you want to do is to confuse people. Appeal to your target market by being consistent with the photos that you upload and the words that you use. If your company has a logo, use that as your profile picture. If there's a product that you want to feature, then by all means, use it as your cover photo. Be creative. Put yourself in the shoes of the page visitor. Does your page grab their attention? Will it be easy for them to navigate around your page? Is it visually appealing? Will the layout make them want to hit the Like button?

Call to Action

For obvious reasons, your business page needs to have a call to action button, in other words, the Like button. This is a teeny tiny detail, but you can lose opportunities to gain Likes if you neglect this. If you want people to Like your page, then that blue Like button should be visible. Today, everything is about instant gratification and people are not exactly keen on rotating their mobile devices to find the Like button.

Choose a Page Name That's Easy to Find
When you create a business page, think of a name that's 1) connected to your brand and 2) easy to recall. Keep it short and sweet so people can easily find you. Facebook assigns random numbers on the URL to fresh business pages so don't forget to edit this. Replace it with your business name, and if you discover that someone else is using the same name, change things up a bit by adding your current location or the word “official” to make the distinction.

Pin What's Interesting
More often than not, you'll notice that some of your posts are getting high quality engagements from visitors and loyal customers. Don't let those Likes go to waste; pin the post on your page to maximize its visibility. Ask an Facebook expert at ExpertHelp.com if you need assistance with this. Pinned posts stay right at the top of your page so it can easily be seen whenever people visit your page.

Embed Facebook Posts on your Website
One way to link your business page and your website is through embedding. This means people won't just see a button that directs page visitors to your business Facebook page, they will see an entire post embedded on your website. To do this, just click on the three dots located at the upper right corner of the post that you want to embed. You will be given a code that you can copy and paste on the HTML of your website. People who click on the embedded post will be taken to your business Facebook page, presenting an opportunity for additional Likes!

Getting more Likes on Facebook does not have to be complicated. The steps needed are very simple. You just need to observe the behavior of your target market, find out what appeals to them, give solutions to the problems they present and keep up with the latest trends on Facebook.

This is a guest blog entry.

If You Are Suffering From Toenail Fungus, Read This

Toenail fungus, also known by its medical name “onychomycosis,” is a condition that is prevalent in 10% of the population. The nails tend to get brittle and discoloured (nails might look yellowish in colour or greenish and sometimes even black) and in some cases the nails may appear thick. Though the condition is not very painful, if the infection worsens it can result in extreme pain. Most people though wish to be rid of toenail fungus because it spoils their looks.

The causes of toenail fungus are many. You can get infected by using public places such as swimming pools, public toilets, and baths. If you do not take care of your personal hygiene then you can get infected. If you have health issues like diabetes or immune deficiencies then you can get infected with this fungus.

Getting rid of toenail fungus is not easy; you usually require treatment that includes antifungal medicines. Topical antifungal creams may be applied if the infection is not severe, but the treatment needs to continue long after the infection subsides so that there is no recurrence. If the infection is severe you may need to take antifungal medicines orally. 

If you do not like to use allopathic medicines, then you can opt for alternative treatments such as home remedies. The following home remedies have been known to help people who have been infected with toenail fungus:

Vicks Vaporub:

You will be amazed to know that this cold and cough topical ointment is a good treatment for toenail fungus. Studies have found that Vicks Vaporub helps in getting rid of the fungus. You need to apply Vicks Vaporub on the affected nail twice a day for good results.

Tea Tree Oil:

Tea tree oil is a known antifungal and antiseptic. In many cultures this oil is used extensively to treat many ailments. The oil has been found to help people who have toenail fungus. For best results you need to apply the oil on the affected nail twice a day.

Vinegar:

Vinegar is the go to home remedy for many issues and it is believed that it is a good remedy for toenail fungus too. The therapeutic effects of vinegar help in getting rid of toenail fungus. Soak the infected nail in vinegar mixed with water for half an hour every day. In a few weeks you will have a toenail without any infection.

Listerine:

Yes, you read that right, Listerine. Listerine has some active ingredients such as eucalyptus which are known to have anti-fungal properties. Soaking the affected nail in Listerine has helped people get rid of the fungus.

Garlic:

Everyone knows the medicinal effects of garlic. It is an anti-fungal and helps in treating all kinds of infections. You need to crush the garlic and place on the affected nail for 15 minutes every day and you will see the changes in a few weeks. If possible you can also take garlic orally and this will also help you as you will see the toenail getting better over time.

This is a guest blog entry.

10 Tips For Buying A Hospital Bed

Purchasing a hospital bed to use at home, either for someone you are caring for or yourself can seem overwhelming. However, once you know what you should be looking for, you can carry it out effectively and easily.  The following are 10 tips for buying a hospital bed:

1.  Make a list of the features you must have along with extras you desire

A majority of hospital beds for home use are height adjustable, electric and wooden, and also will usually come with a profiling mattress platform.  After that, there will be a wide range of options that are available as well.  The hospital bed can be equipped with a low height range, tilt/Trendelenburg feature, in various wood colors or side rails.  Make sure to have a list of your must-have features (e.g. height adjustment, side rails) as well as bonus features (e.g. low height range, dark wood color).  That will help you be clear about what you are looking for when shopping for a hospital bed. 

Potential features you might want to have on your list:

Fully-enclosed wooden foot and headboard
Air mattress can be accommodated
Customizable wood colors
Trendelenburg/tilt
Electrically operated via remote handset
Profiling mattress platform
Side rails
Height adjustment

2.  Make sure it is a profiling mattress platform

A majority of hospital beds for the home come with a profiling function.  It includes an adjustable mattress platform (which is the base for the mattress to sit on top of) that profiles so that the user can sit up in bed, and it also raises their legs and knees.  There is a head or backrest with a profiling mattress platform along with a leg raiser and knee break that is electrically operated through the use of a remote handset.  This helps the caregiver in addition to the users because it allows them to get the user positioned to easily nurse the person.    

3.  Purchase an electric hospital bed that has a good height range

A bed's height range is determined by measuring the mattress platform's distance to the floor with the bed at its highest position and lowest position. So if a bed can be lowered down to 40 cm away from the floor and also raised up to 80 cm away from the floor then its height range is 40-80cm.  Usually, a good height range for a standard-height bed is about 40cm-80cm.

4.  If the user has a tendency to fall out of bed, consider getting a low bed

A low hospital bed is quite similar to a regular standard-height style, but it just has the added ability to be lowered a lot closer to the floor.  A low bed can typically be lowered to about 20-25cm off of the floor. The short distance helps to reduce injury and impact from a fall, which makes them a very good choice for a user who has a tendency to fall out of bed.  In care homes, low beds are becoming more and more popular as an alternative to side rails, and they are very effective for home use as well.

5. Trendelenburg positions can be a useful extra to have

This position refers to when a bid is tilted in a backward position with the user laid flat out on their back and their feet are raised higher than their head.  In 1881 the Trendelenburg was created to improve the pelvic organs surgical exposure and is used today still for various medical conditions.  The Anti-Trendelenburg is the opposite Trendelenburg position.  That position is where a bed tilts forward to keep the feet lower than the person's head.  Anti-Trendelenburg can provide added comfort, and allow the user to sit in a nearly seated position when there is a fully profiled mattress platform. 

6. High quality is a top priority

Purchasing a hospital bed is an important ask and frequently a "one-off" investment, which means you definitely don't want it to be a poor quality product that gives out after a few years of use.  When you are shopping online, be sure to check out the quality of the hospital bed before checking the price. Select a bed that has at least a 2-year warranty, and 3 years ideally.  Make sure that labor costs are included by the supplier in addition to parts as part of the warranty.  The right hospital bed for you is one that is high-quality and has a good warranty from a reputable supplier.

7.  Design should be the determining factor

One major concern that numerous people have when purchasing a hospital bed for home care is whether or not medical equipment such as this is going to look unwelcoming and cold inside of their home.  Although many hospital beds have an uninviting and cold appearance, some manufacturers do take great pride in producing beds with nice designs.  Typically a designer bed will be more expensive, so if you are on a tight budget, choose a bed with custom wood colors that will blend the hospital bed in with your existing furniture.  Purchase attractive bedding, cushions, and bed throws for the hospital bed to ensure that the room looks warm and welcoming.

8.  Carefully choose your supplier  

Purchasing a hospital bed for your home shouldn't be done casually.  You will want to ensure you get the maximum from your purchase.  So that is why you need to choose a reputable supplier that will provide you with the service that you need.  Drive DeVilbiss Healthcare Equipment has a good reputation. This is almost as important as the actual hospital bed.  Select a supplier that provides great delivery and installation services.  Also, ask if they have a good warranty backing their hospital beds.  Find out what aftercare services the supplier offers and see if they have any reviews and testimonials that you can check out.

9.  Ideally purchasing your mattress and bed from the same supplier

If the mattress will be purchased at the same time as the bed, try to find a supplier who you can buy both of them from. That way, you won't have any confusion between products from two different suppliers in case anything goes wrong (for example, complications could arise if a fault with the hospital bed were to damage the mattress).  Make sure there is a warranty on the mattress and that it appears to be of high quality.  Also, make sure that the supplier is able to provide you with the information you need regarding what pressure the mattress should be at in order to suit the needs of the user.

10. Make sure you understand all that is involved in the hospital bed's installation

After you have decided on a supplier and bed, find out what will need to be done in order to get the hospital bed to your house and get it operational.  The first thing you need to do is decide whether you will have professionals install the bed or you will do it yourself.  If you would like to have the bed installed for you, find a supplier that provides professional installation.  If you prefer doing it on your own, ask the supplier whatever questions you have about what is involved in the installation process.  Make sure the bed comes with installation instructions and a detailed instruction manual.

This is a guest blog entry.

3 Toxic Issues You Didn't Know are Linked to Your Overall Health

It is easy to think that your health relies completely on your medical practitioner but that is not the case. Health is an all-encompassing issue that must be addressed a number of ways. The following are three toxic things Australians need to pay attention to, even though they may not seem health-related.

1. Bullying
Bullying is definitely something parents and children worry about, but they may not stress how damaging this act can be. What is worse is the bullying phenomena has expanded beyond school yards or parks. Kids, teenagers, and even adults are exposed to bullying in various ways, like through social media.

This kind of taunting has been linked to a number of long-term health issues that should concern everyone, such as obesity, drug abuse, and overall poor health choices. Parents, employers, and other people in positions of power need to nurture a culture that does not allow bullying or addresses it firmly to prevent these types of outcomes. People should consider constructive confrontation and contacting the Australian Human Rights Commission to report the incident.

2. Financial Problems
Financial stress may not seem related to health, but this feeling can lead to a number of psychological and physical manifestations that no one should have to deal with. At the moment, more people are considering letting go of their private care insurance because premiums are too high. This is no good since the overall health of a family depends on continual attention to preventative care amongst other factors.

The problem is that some people are simply not aware of other good and affordable options. For example, a family can compare health funds from good member-owned private insurance companies. These companies are normally non-profit organizations, which means members get to save on their premiums. The number of options available is growing, giving people the opportunity to compare options until they find one that meets their needs. This is one effective way to fight the financial stress high premiums cause families.

3. Boredom
It is likely that boredom is not the first thing that pops into the mind when thinking about overall health but it should. A study shows how those who suffered from boredom were often linked to more heart attacks compared to those who were less bored. Now, this does not mean boredom needs to be demonized because it is only a specific type that is hurtful to a person called reactant boredom.

The reason this specific feeling is so destructive is because the person that feels it normally links it to additional negative feelings like stress, anger, and restlessness. These types of feelings may lead some of these individuals to pick up bad habits, such as smoking or other destructive behavior like eating junk food.

It should be noted that there is a second kind of boredom usually referred to as the indifferent form, which may lead people to be more creative through daydreaming. Being aware of this issue should help some be more equipped to deal with it. For example, healthier snacks can be kept at home instead of junk food, or exercises like yoga can help fill in those boring moments.

You may not think a health care practitioner can help you deal with some of these issues but that is not the case. Health care specialists are aware of the problems that could affect a patient's overall health. Do not be afraid to discuss some of your fears or concerns with him or her to figure out a solution together. All of these points may make health care feel overwhelming, but just try to remember that improving your quality of life really has everything to do with finding as much joy as possible.

This is a guest blog entry.

The Essential Five-Step Guide to a Quick Detox

When analyzing this modern day environment, it’s almost terrifying how many toxins people are exposed to on a daily basis. The city pollution which one breathes into their lungs. The exceedingly processed foods one finds on every shelf in the supermarket. Even the water that comes from the taps has a worryingly extensive list of potential contaminants. And, of course, there are the toxins people intentionally expose themselves to, fully aware of the side effects, including alcohol, caffeine, cigarettes, and assorted medications.

It is important to flush these poisons out and renew yourself with a full-body cleanse every once in a while. What’s more, this process doesn’t have to be a strenuous undertaking of tortuous deprivation either. With a few simple adjustments, you will find that you are giving your body exactly what it is asking for, leaving you with more energy and less weight after surprisingly little effort. Sound good? Here is everything you need to know in five easy steps.

1. What You Should Drink
Start each morning with a tall glass of water and half a fresh lemon squeezed into it. This will not only hydrate you but will also alkalize the body with antibiotic and antiseptic properties, fighting off germs whilst aiding digestion. You should also continue to drink as much water as possible throughout the day.

With that in mind, detox teas are also a tried and tested method to hydrate you with antioxidants whilst perking you up sans the twitchy coffee kick.

2. What You Should Eat
Detox or not, you should always be looking for food groups which are high in protein and fiber to keep your system regular. Whole grains, beans, nuts, and seeds are all your friends in this time of need but don’t forget to load up on raw vegetables and herbs too, as they replenish your digestive enzymes without any calorie worries whatsoever.

Naturally, smoothies are almost synonymous with detoxification these days, so blend up your favorite fruits and veg, keeping a handful of kale, spinach, and ginger close at all times.

Finally, the probiotics found in Greek yogurt encourage the growth of good gut bacteria, which attacks the bad bacteria and keeps your intestines flowing.

3. What You Shouldn’t Eat
There are plenty of foods you should be avoiding too, the worst of them all being sugar. These sweet carbohydrates (especially of the white variant) place a lot of strain on your pancreas, which can wear you down, pump up your weight, and may even lead to diabetes. If you suffer from an uncontrollable sweet tooth, seek your fix from honey or dates instead.

Another particularly bothersome adversary would be that of white flour. This substance is can cause your digestive system to slow down, and potentially provoking internal irritations and/or other disorders. Remember to always go whole grain with everything, and look out for alternative flours such as quinoa, brown rice, or spelt.

Bonus tips: cut down on all things meat, and fend off oils that feature toxins (such as vegetable, peanut, or sunflower) opting to use extra-virgin, hemp, or coconut instead.

4. Exercise
What you put into your body is only half the battle, as you will also need to wake your system up by forcing a faster circulation and sweating out those toxins you’ve already trapped inside of you. And that’s where exercise comes in.

Thankfully, these days, there are endless methods to make working out fun again. Jumping on a trampoline, for example, is proven to get the fluids moving whilst activating your detox organs, which is extremely useful for those who suffer from a slow lymph system. Other widely recommended detox exercises include running, cycling, swimming, and yoga, but anything that gets you perspiring and breathing faster will help you in this mission.

5. Pamper Yourself
Who says detoxification has to be miserable? There are loads of luxurious cleansing paths one can pursue which will bring you relaxation and comfort, such as the sauna. This temporary increase in body temperature may help kill harmful bacteria, whilst the excess of sweat pouring from your skin is a great way to force these viruses to vacate.

Other enjoyable ways to spoil yourself could be to exfoliate your skin, which will get rid of all the dirty bacteria your toxins have left behind. You could also pay for an oil massage to stimulate your circulation if you’re feeling particularly fancy today.

Finally, get some rest! The more you sleep, the easier it is for your body to reset itself, and so by dedicating some extra hours to your snooze period, you will live a healthier life with literally no additional effort required.

This is a guest blog entry.

5 Smart Tips for A Healthy Heart

The heart is one of the most important parts of the body. Taking good care of the heart reduces the risk of some of the fatal conditions such as heart attack, high blood pressure, and stroke. Proper nutrition and regular exercise are some of the commonly known ways to maintain a healthy heart. Although useful, these practices aren’t enough to guarantee a healthy cardiovascular system.

Discussed below are five other crucial ideas to incorporate into your lifestyle to help promote a healthy heart.

1. Eat Healthy Fats Only
Fats are needed for various purposes in the body.  Nevertheless, only polyunsaturated, unsaturated, and some saturated fats are needed for multiple cellular processes and body functions. Trans-fats are however not required in the body as they only increase the risk of contracting heart disease and even stroke in the long run. Trans-fats are known to clog blood vessels (arteries and veins), raise LDL levels and lower good cholesterol levels in the body. Avoiding foods high in these fats reduces the risk of contracting most heart-related conditions. Focusing on healthy fats alone helps improve blood flow as well as heart health.

Trans - fats are commonly found in processed foods, packaged foods, margarine, deep-fried  fast foods, and snack foods. Food processing companies use these fats to add texture and flavor to the foods.

2. Practice Proper Dental Hygiene (Brush and Floss Daily)
Your dental hygiene has a big say in your overall health and especially heart health. Individuals with gum diseases and infections are at the highest risk of suffering a heart attack as compared to those with healthy gums. According to research, periodontal-causing bacteria can move into the bloodstream causing inflammation of the blood vessels. The bacteria causes the elevated production of C-reactive protein in the same, thus the inflammation. Inflammation in blood vessels is one of the leading causes of stroke and other heart diseases.

Make it a habit of brushing your teeth twice a day, and flossing daily to get rid of such bacteria. Doing so will not only protect you from tooth cavities but also safeguard your heart health.

3. Get At Least 7 Hours of Sleep Every Day
In addition to eating healthy and exercising regularly, doctors advise us to get at least 8 hours of sleep every day. This is because rest is essential for your overall health. It is while we sleep that body cells rejuvenate and even recover from strenuous activities. Your heart rate also slows down significantly while you sleep. This helps muscles around the heart regenerate as well. Not getting enough sleep only overworks your brain and the heart.  Research also shows that lack of sleep does cause inflammation to blood vessels.  Make it a priority to get at least 7 hours of sleep to reduce the risk of high blood pressure and stroke.

4. Don't Just Sit, Walk Around
People that lead an active life on their feet have a lower risk of contracting a heart condition as compared to those who spend more than 6 hours seated at a sedentary job.  This is regardless of whether you exercise every day or not. For this reason, health experts recommend leading a proactive lifestyle and avoiding staying up in one place for more than 3 hours. This is because remaining seated for long hours puts you at a risk of contracting deep vein thrombosis, commonly known as a blood clot.

Avoid sitting for long hours by standing up between work shifts, stretching, take the stairs, and even find the farthest spot to park your car. Regular muscle movements will do your body justice in the process.

5. Avoid Smoking or Second-hand Smoke
Smokers and those exposed to second-hand smoke have an approximately 25% chance of developing heart disease.  Statistics released by the American Heart Association show that at least 7,300 people die of lung cancer, with approximately 34,000 premature heart disease deaths linked to tobacco smoke and exposure to its fumes.  Even nonsmokers with high blood pressure, but exposed to secondary tobacco smoke have twice the risk of contracting heart disease. This is mainly because the tobacco smoke alone contains more than 22 toxic chemicals and compounds that can cause cancerous cell development.

Cigarette smoke is also known to cause a plaque in the arteries as well. These are some of the reasons most states have banned cigarette smoking in public places. You too should be stern when someone tries to smoke around you.

If you do smoke then try and quit. A lot of people find vaping can help with this and SIMPLY Fruit ejuice is one of the many flavors that can help you do just that.

Follow these tips for a healthier heart, and possibly longer life. Don’t forget to choose your foods wisely, and especially go for whole organic foods. Stay away from processed foods and anything else loaded with preservatives, chemical salts, and trans-fats for a healthy heart.

This is a guest blog entry..

How To Improve Balance With At-Home Exercises

Muscle and bone strength aren’t the only requirements for body movement. You also need balance and coordination to help you maneuver and change directions with ease. Balance problems, however, affect more people than you might think. In fact, approximately 69 million adult Americans manifest signs and symptoms of balance problems including 1 out of 20 children.

Some balance issues may not be serious but severe cases can warrant treatment especially if the problem involves the musculoskeletal organs, the brain, or the heart. Balance problems also increase your risk of suffering from fall-related injuries and associated complications.

For these reasons, it is critical that you see your doctor as soon as you experience any form of balance difficulty. You may need to undergo various tests to determine if it is caused by an ear infection, a lower extremity injury, or if it’s a sign of something that requires immediate medical care. You might need to use a walking cane for added support and balance when carrying out everyday tasks and to ensure your safety.

To supplement your treatment and improve your balance, try the following exercises. Before you proceed, however, talk to your doctor about your physical limits and which exercises you are allowed to perform.

Exercises To Improve Balance

1. Stand on one leg and hold it for 30 seconds. Do the same on the other leg. If you can do it with ease, try standing on an uneven surface with your eyes closed.

2. Stand on a balance disk and steady your feet a shoulder-width apart. For two minutes, rock forward, backward, and then from side to side.

3. Your feet should be hip-width apart. Slowly shift your weight to the right side by lifting your left foot off the floor. Hold it for 30 seconds then go back to your starting position. Do it on the opposite side and repeat as many times as you can.

4. Walk heel to toe 20 steps forward and another 20 steps backward. It should be in a straight line (left heel directly in front of your right toe and vice versa) and you should be looking straight ahead.

5. Keeping your feet one foot apart, put your hands on either side of your hips. Lift your right leg off the floor while bending your knee. Hold it for 30 seconds before slowly lowering your leg. Do it on the opposite side and repeat for 10 times.

6. With your back straight, stand on your right leg and lift your left leg six inches off the floor. Swing it forward and backward then with your right arm out, swing the left leg to the left side. Do this on the opposite leg and repeat for 3 times.

7. Stand on one leg with your back straight and your hands on either side of your hips. Point one arm overhead first, then to your side, going lower, to the opposite side, and back up again, like you are tracing an imaginary circle. Repeat using the other arm and leg.

8. Lift your heels off the ground while keeping your feet together. Tiptoe and reach your arms out to your sides. Move your arms an inch forward then an inch backward. Repeat for 25 times. Stretch your arms overhead and move forward then backward. Repeat for another 25 times.

Exercises To Strengthen Core And Lower-Body Muscles

• Plant your feet one foot apart, keep your arms out, and your back straight. Slowly lower yourself to the ground by bending your hips and knees. When your thighs are already parallel to the floor, slowly go back up. Keep your core tight all throughout the routine. Repeat 10 times for each set and try to go for at least 3 sets. 

• Balance on your right foot then bend your waist forward, engaging your core. Reach your left hand toward the ground and slowly lift your left leg until it reaches the level of your buttocks. Then lower it back and return to your starting position.

• Place your elbows on a balance disk and assume a planking position. Engage your core and maintain proper alignment of your shoulders and hips. Do this for as long as there’s no discomfort.

Hydrate with water before, during, and after your workout. For additional safety, have a workout buddy, a friend, or a relative assist you when doing these exercises until you can already do it on your own. If you feel any form of discomfort or difficulty while performing them, stop the activity immediately and have a rest. Remember to increase your exercise intensity gradually to prevent injuries.

This is a guest blog entry.