Easy Ways To Reduce Neck Pain

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This article is courtesy of PRWeb and Harvard Health Publications, please share your comments below…..

doctorOnline access can help people improve their health. The Internet can offer a means to research health conditions, connect socially, reach health care providers, find diet and nutrition information, and learn about exercise.

When the source of neck pain seems like a mystery, the culprit may be a smartphone or laptop, reports the June 2016 Harvard Health Letter. Bending the head down to look at a screen puts the body in an unhealthy position. “Think of it as an overuse injury. The neck and shoulders are being forced into one static position for too long,” says Dr. Clare Safran-Norton, a physical therapist and clinical supervisor of rehabilitation services at Harvard-affiliated Brigham and Women’s Hospital.

Looking down flexes the neck forward. Supporting this position requires the help of the muscles in the neck, and sometimes the shoulder and shoulder blade muscles. “After a while, the muscles will get tired, overstretched, and weak, and will begin to hurt,” says Dr. Safran-Norton.

But there are plenty of simple fixes. Many focus on raising the screen or reading material to eye level to avoid looking down. For instance:

* Place a pillow on the lap, then rest the laptop or tablet on the pillow.

* Raise a monitor to eye level by placing it on a stack of large, sturdy books.

* Prop up a book in a book holder, and then place that on top of a pillow or table.

Simple neck exercises can also help reduce pain. But when pain lasts more than two weeks, Dr. Safran-Norton recommends seeking professional help. More serious causes of neck pain include arthritis, neck bone spurs, ruptured discs in the spine, fractures, scoliosis (sideways curvature of the spine), old whiplash injuries, and poor posture.

Read the full-length article: “Do your habits cause your neck pain?”

Also in the June 2016 issue of the Harvard Health Letter:

* Five ways the Internet can help boost health

* How stress affects seniors, and how to avoid it

* What to know when taking multiple medications

The Harvard Health Letter is available from Harvard Health Publications, the publishing division of Harvard Medical School, for $20 per year. Subscribe at http://www.health.harvard.edu/health or by calling 877-649-9457 (toll-free).

Easy Ways To Eat Smarter This Holiday Season

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Thank you to PRWeb for this article, please share your thoughts in the comments section below:

healthysaladSubstituting foods that are lower in fat, salt, and sugar will keep holiday meals healthier.

Holiday dining is often full of meals and snacks high in calories, fat, and salt. But it’s possible to minimize unhealthy eating with a little planning, reports the December 2014 Harvard Health Letter.

“Particularly during the holidays, when we’re surrounded by foods that we do not eat the rest of the year, it is important to take a breath while deciding what to include,” says Debbie Krivitsky, a registered dietitian at Harvard-affiliated Massachusetts General Hospital.

Substituting foods that are lower in fat, salt, and sugar is one way to stay healthier this holiday season. It will also lower calorie intake significantly, letting diners enjoy a larger portion for fewer calories. For example, one ounce of artichoke dip has 19 grams of fat and 312 calories, while four ounces of cocktail shrimp and one ounce of sauce delver just 130 calories and 2 grams of fat.

What are the best choices on a buffet? Krivitsky recommends going for salsa, hummus, and dips made with yogurt instead of sour cream, along with lean protein sources such as fish, chicken, or turkey. Don’t forget fruit and veggies. Think baked, not fried. And uses spices, yogurt, or lemon juice instead of calorie-laden sauces.

There’s no need to make the holidays a season of deprivation. Indulge in favorite foods, but when cooking try making healthier versions. That means using low-fat milk instead of cream in mashed potatoes and other foods. Applesauce is a great substitute for fat when baking.

And when temptation strikes, make sure “it’s the exception rather than the rule,” says Krivitsky, “and it is for a finite period of time.”

Read the full-length article: “Boost the health of your holiday buffet”

Also in the December 2014 Harvard Health Letter:

* A red flag for obstructive sleep apnea

* How electronic gadgets are changing doctors’ offices

* Surprising new ways to build knee strength

The Harvard Health Letter is available from Harvard Health Publications, the publishing division of Harvard Medical School, for $16 per year. Subscribe at http://www.health.harvard.edu/health or by calling 877-649-9457 (toll-free).

5 Easy Healthy Recipes For Cinco De Mayo

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partycelebrateWithout a doubt, one of the best parts about May is Cinco de Mayo. This annual celebration is full of fun in the sun, getting together with family and friends, and quite possibly the best part, the food. Traditionally when dieting Mexican food is hands off or reserved for a cheat meal. However, if you make smarter choices with your ingredients, you can bring Mexican dishes into your everyday diet.

Throw a little (or big) fiesta this Cinco de Mayo using these five much healthier, easy recipes:

* Smokey Snapper with Avocado Verde Sauce: This will be your new favorite Mexican dish. The combination of cumin, paprika and chili powder bring out the flavor of the snapper, making this protein packed meal super healthy and ultra delicious.

* Guacamole Light: The standard guacamole isn’t unhealthy by any means. It provides a healthy dose of fats and vitamins. However, it does pack a hefty calorie punch. Because this version is a little lighter, you don’t have to be limited to a small portion size.

* Steak Tacos: With just a few adjustments, you can have some delicious and satisfying steak tacos without the side dish of guilt. Skip the sour cream, lighten the cheese and swap out the traditional tortillas for a much healthier version.

Shredded Chicken Enchiladas: For the most part, enchiladas are completely off the menu if you’re trying to eat healthy. Usually this meal is smothered with grease and cheese. But not this version, it’s got the right balance of carbs, protein and healthy fats.

Beef Fajitas: Traditionally fajitas are dripping with fat, but not this version. By using unexpected ingredients like soy sauce, honey and chicken broth, you can turn this unhealthy meal into one that your waistline will thank you for.

Now that you’re armed with amazing Cinco de Mayo recipes you’ll be able to de-light your guests with these fun and easy crowd pleasing dishes.

For more information on bodybuilding.com, please visit us on the web.

– Submitted by Allison Kim, PR and Print Manager, Bodybuilding.com

Six Easy Ways To Lead A Healthier Lifestyle

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By Mark Enright

healthychoiceMany people make changes to their lifestyle in the New Year. However, busy work routines often get in the way and the majority of people are back to their old ways by the end of January. The problem is that the changes that people make are often too drastic to be sustainable. Not only that, but it doesn’t have to be January that you seek change – don’t wait for the New Year to better your life; you can do that any time of the year!

Here are 10 simple changes you can make which will have a big impact in the long run:

Adopt a positive attitude

Do not view the changes you make as a necessary evil. See them for what they are: the key to better health and increased confidence. By accepting that you will not see results quickly and by viewing the bigger picture, the new things you are doing will quickly become a part of your life, not an unwelcome intrusion.

Get more exercise

Incorporating more exercise into your daily routine doesn’t have to mean going jogging every day or joining a gym. Simple things such as taking the stairs instead of the lift and walking to work in the morning will make a big difference. Buying a pedometer and setting yourself a step target for the day will ensure that you are mobile enough.

Replace your unhealthy snacks

If you have an office job, odds are that you often snack at your desk. Replace what you are eating with healthy alternatives, such as nuts or fruit. This will help to keep hunger pangs at bay and stop cravings for junk food.

Eat more vegetables

fruitswhiteFive fruits and veggies per day is the magic number, so aim for this. Getting more fruit and veg means you will increase your vitamin intake. This translates to many health benefits, such as a stronger immune system, healthier skin and nails and more energy. If you are struggling to eat enough healthy foods, try making them into a smoothie – it will taste better than you think!

Get enough sleep

Many people are guilty of not getting enough sleep. Work, watching television and browsing the internet are the usual culprits behind late nights. If you struggle to fall asleep at night, try drinking warm milk or having a small snack; both of these have been shown to aid relaxation. Getting a good night’s sleep is key if you are planning on exercising the next day.

Take food supplements

Food supplements should be exactly that: supplements. The majority of your vitamin intake should be from whole foods. Supplements can be used to top up your intake levels. A multivitamin is a simple fix, which will lead to your health improving over time.

Following these simple tips will make it easier to hit your health goals in 2014.

Are you seeking to make changes in the new year? What are they? Leave a comment below and let us know.

– This piece was written by Mark Enright, a writer for The Light, a retail and leisure complex containing a multitude of shops and restaurants.

Simple And Easy Tips To Help You Remain Positive Even With Kidney Disease – Part 2

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By Jenny McNally

Continued from part 1 of this article…..

3. Overcome All The Obstacles That Stand In Your Way in a Step By Step Fashion

womancouchNothing great in this world was ever achieved overnight. This is the reality and you need to stop trying to find shortcuts that claim to get you amazing results fast. The truth is that the only way that you’re ever going to achieve anything of significance is if you are prepared to put in the work every single day and do it in a step by step fashion.

Most individuals these days are not prepared to put in the work because they feel that it’s way too hard and that they will not be able to achieve the things they want to achieve.

But I’m here to tell you that it isn’t at all hard and that all you need to do in order to get amazing results is put in the work every single day! Make it a habit to accomplish your goals one baby step at a time and sooner or later you’ll get to where you want to be. It’s that simple my friend.

4. Build The Habit of Gratefulness

Focusing and being grateful for all the things that are good in your life will prevent you from focusing on the things that you don’t have. Being grateful is a really powerful way to remain positive, which is exactly what you want when you’re trying to overcome kidney disease.

WriterA great way to make this habit of gratefulness a permanent part of your life is to wake up every morning and just write down all the things that you really love and are grateful for.

It really doesn’t matter what it is, as long as you’re grateful just write it down. This habit will bring about some really powerful, positive feelings which will propel you toward getting healthier and healthier over time.

So there you go guys, all the tips you really need to start being a lot more positive in your everyday life. Focus on implementing them into your daily life and believe me you’ll find that overcoming kidney disease will be a walk in the park.

Overcoming kidney disease is all about knowing exactly what steps you need to take. This is why I’d recommend you check out http://kidneydietcure.com where you will find some great content written by Jenny McNally, who just loves to help people all over the world overcome kidney disease and get into amazing health!

Simple And Easy Tips To Help You Remain Positive Even With Kidney Disease – Part 1

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By Jenny McNally

doctorSo you’re sitting there in front of your doctor, dripping with sweat because you’ve just been told that you are indeed suffering from kidney disease. You’re worried, scared… not knowing whether or not your life is ever going to be the same again!

You begin talking with all kinds of so called kidney specialists out there but no matter what advice they give, you feel completely hopeless. You’re just praying deep down that this has all been one massive mistake and that you will wake up from this nightmare at any moment.

Most people that get told they have been diagnosed with some sort of illness will go on to experience a lot of different cycles. These include starting out with denial, then getting angry, then experiencing bouts of depression and then finally moving onto actually accepting the fact that they have an illness.

But you need to act different. You need to go from denial straight to having a positive outlook on your future. The reason being is that not only is this a lot easier both mentally and physically but having a positive mindset will help you get into good health a lot faster.

There are a great number of research studies out there such as the work done by Dr Candace Pert which proves just how powerful the mind actually is and how it effects the body in a deep physiological way.

This is precisely why you must make sure that you remain positive from now on. Because doing so will help you make all the right choices and get you into incredible health in no time at all.

You also want to make sure that you aren’t one of those people that goes from being really happy to becoming really sad. This attitude will totally drain you out. But the good news is that if you implement the tips I share below then staying in a positive mindset is super easy!

1. Avoid Labeling Yourself In a Negative Manner!

The worst thing you can do when you’re trying to overcome kidney disease and move toward better health is label yourself in some sort of negative way. Don’t be that person who feels like a total failure every time something goes wrong.

Things go wrong all the time, but that doesn’t mean you are a failure. Accept the fact that things in life (such as you getting kidney disease) will go wrong from time to time but this doesn’t mean you can’t move forward and live a better and healthier life than you’ve ever experienced before. So avoid placing limiting beliefs on yourself and just move forward.

2. The Problems in Your Life Are Your Greatest Treasures

womantwistingThe reality is that if you study the most successful people in this planet you will realize that they experienced some of the biggest hardships ever. But instead of giving up on themselves they just got back up, brushed themselves off and then just moved forward… eventually going on to experience some of their great successes!

There is no reason why you can’t do the same. Instead of being held back by the reality that you have kidney disease you ought to use it as a platform to move forward and become healthier than ever before. Some of you might even have the ability to experience massive success that you will be openly recognized for.

But while not every single one of you is going to go on to experience fame, it doesn’t mean you can’t go onto experience positive change. Some of you might start to appreciate your personal relationships a lot more, while others of you will go onto really appreciate and value your own life more. Whatever you do start to value more know that there’s hidden treasure under the illness that you’re currently experiencing.

Stay tuned for part 2 of this article shortly…..

Boost Your Metabolism With These Easy Tips

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By Helen Agresti R.D.

water1. Say good morning to your body. Drink at least 8 oz. of water when you wake up. Water purifies the body and makes for a more favorable environment for nutrients to be absorbed. Aim for a minimum of 64 oz. per day.

2. Eat a well-balanced breakfast. Your first meal of the day should include protein, carbohydrate, and fiber. Keep variety and timing a priority. We don’t eat the same thing for dinner every night. Why do we eat the same thing for breakfast everyday? Give your metabolism a boost by eating within an hour and a half of waking up.

3. Make time for lunch. Fueling our engines every 3-4 hrs. with real food is essential to our metabolism. We’d never allow our cars to run on the wrong type of gas or on empty. Avoid convenience foods and map out your healthy meals and snacks.

4. Distribute your calories evenly throughout the day. Waiting until the evening hours to consume the majority of your calorie needs increases insulin levels, promotes fat storage, and results in weight gain. By the end of the day, our metabolism slows down and doesn’t burn calories as efficiently.

turmeric5. Add some spice. Cayenne pepper, ginger, and dark mustard are just a few of the many spices that kick the metabolism into high gear. Their thermogenic effect naturally raises the metabolism and can burn up to 50 calories per meal.

6. Increase your lean body mass. We have the ability to increase our lean body mass. Incorporate weight or resistance training into your workout routine 2-3x per week. The more LBM you have the higher your metabolism is at rest.

7. Sleep well. Not getting enough sleep will slow down our metabolism. It can lead to a ravenous cycle of overeating. When we’re tired we don’t want to cook which leads to poor food choices. Try to sleep 7-8 hrs. a night. In turn, this will increase your leptin hormone level which communicates with the brain when you’re appetite is satisfied.

– Helen Agresti is a Registered Dietitian with Professional Nutrition Consulting, LLC. She lives in Pennsylvania with her husband and 5 children. For more Nutrition advice and healthy recipes follow her on twitter @HelenAgresti and on the web at www.pronutritionconsulting.com.

Take One Mandala Before Bedtime And Rest Easy

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by Janet F. Williams

sleepCan’t sleep? Today’s multitasking lifestyles mean many of you are go-go-going until it’s past bedtime. Research shows turning off the TV or computer at least an hour before bed rest is ideal, but in real life that doesn’t always happen. Over-stimulation compounds your racing thoughts about work, family, and other responsibilities. You can’t be at your best when you don’t get your rest. What to do? Draw a mandala!

Much of the mental churning keeping you awake at night takes place in the left side of your brain. Drawing a mandala helps move you out of the analytical left side and into the right side, where creativity flows. There’s no on-off switch to control your thoughts, but you can activate certain brain activity centers and calm others. Drawing a mandala can help.

Simply put, a mandala is a circle. Cultures around the world embrace the mandala design as a representation for the universality of wholeness. Mandalas appear in many forms. No doubt you have seen them, from the ying-yang symbol to the Mayan calendar to a dangling pendant. All you need is a blank piece of paper and a pen, and you, too, can create a mandala.

Start with a dot or small circle in the center of the page. That center is you. Draw out from there – shapes, flower petals, squiggles or lightning bolts. Don’t worry about being a great artist. Give yourself permission to let the lines work for you, irrespective of how beautiful, misshapen, or odd your drawing may appear. Don’t fixate on perfection, erasing, or somehow correcting your artwork to fit an idea of how the picture should look. Let it happen and let it out. Journaling is another helpful bedtime exercise. However, words require a different part of the brain and may get you thinking again. Instead of words, use lines, shapes, shading, or an actual picture to keep using the right side of your brain.

sleepfaceYou can put emotion into your picture – joy, fear, gratitude, or anger, using the pen (or other drawing instrument) to press lightly, or hard, to help express yourself. Let your feelings pass through your pen. The object is to draw long enough to move out of your left brain while quieting unwanted noisy thoughts so you can sleep. When you have shifted your brain activity and sense completion, turn out the light.

Buy a small book of blank pages to keep by your bedside. Get into the habit of drawing a mandala before you sleep. You will be amazed at how different each picture looks depending on what kind of day you had. As with many exercises, your ability to use the mandala will improve with practice, as might your artistic ability, and you may find some of your mandalas take less than a minute. And guess what? That gives you more time to enjoy your rest. Good night!

– Janet F. Williams is a consultant for personal and professional development, and is the author of “You Don’t Ask, You Don’t Get: Proven Techniques to Get More Out of Life.” Please visit: www.janetfwilliams.com.