Sick of tossing and turning at night? Getting quality sleep is essential for one’s overall health and well-being. But sometimes, work, stress and poor lifestyle habits get in the way. Studies show that poor sleep induces long-term effects on health. These include memory issues, weight gain and high blood pressure.
That said, quality sleep should always be a part of your everyday life. We’ve tackled 3 important sleep habits you should practice so you can wake up well-rested and energized for the day.
- Mind what you eat and drink
You may already be aware that cutting back on caffeine may help you fall asleep faster at night–but that alone isn’t enough. Eating a rich amount of vegetables, fruit, and healthy fats will also help you sleep longer. In addition, you might want to limit your carb intake for dinner meals. Food like white bread, rice and pasta may keep you up longer at night.
- Understand your circadian rhythm
Ever heard of ‘circadian rhythm’? It basically tells your body when to stay awake and when it’s time to sleep. Research indicates that increased exposure to natural daylight is linked to improved circadian rhythm. So don’t hesitate to get out in the sun once in a while.
On the other hand, blue light coming from smartphones and computers does the opposite. Blue light reduces your melatonin levels, which is a hormone that promotes healthy sleep. If you want to sleep better, reduce your screen time before bedtime.
- Relax and clear your head
Take time to wind down after a long day. Relaxation methods such as mindful meditation, yoga, and controlled breathing may help lull you to sleep. To fall asleep faster, we suggest eliminating noise around your bed. Earplugs can be an option if you can’t drown out nearby noise sources. In addition, natural scents like lavender may promote relaxation and calmness.
All that said, know when to see a chiropractor!
If lack of sleep persistently hampers your day-to-day life, it might be time to visit your doctor. It never hurts to rule out a condition that may be the source of your sleepless nights.
Are you experiencing stabbing pain in the bottom of your heel? If yes, you may be experiencing Plantar Fasciitis
Having Plantar Fasciitis can literally be quite a pain in daily life. A simple activity such as walking to work may prove hard to do so with this condition. Plantar Fasciitis typically happens to adults aged 40-60 years old. According to a 2019 study, 11-15% of all foot-related complaints requiring professional care in adults are due to Plantar fasciitis.
What causes Plantar Fasciitis?
The plantar fascia, which connects your heel to the front of your foot, absorbs shock whenever you walk. But when excessive stretching, tearing, and pressure on the heel happens, the plantar fascia may become inflamed.
Think you have Plantar Fasciitis? Try some of these common treatments.
Get some rest.
Sometimes, it’s just as simple as resting your feet. Allow your feet sufficient time to rest and recuperate following strenuous exercise. Doing so will assist in reducing the weight placed on your foot until the inflammation goes down.
Over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen, naproxen, and aspirin may alleviate the swelling and pain. Still, it’s essential to consult with your doctor first for proper dosage and administration.
Wear shoe inserts.
Shoe inserts help take off some of the pressure on the heel. Some also provide arch support, keeping your foot in the ideal position and preventing further damage. Slip a pair into your shoes for everyday support. You can either get a custom-fitted or over-the-counter pair, depending on your needs.
Try the icing method.
This is one of the most practical and inexpensive treatments for Plantar Fasciitis. Ice your heels using cloth-covered ice or a frozen bottle of water for 10-20 minutes. Just remember to not go beyond 20 minutes as it may only worsen the inflammation.
Consider injecting platelet-rich plasma.
There is existing evidence of platelet-rich plasma (PRP) injections being useful in the treatment of Plantar Fasciitis. The said therapy allegedly triggers the body’s ability to naturally repair and regenerate after an injury.
Here comes March, and in the blink of an eye, it’s already National Nutrition Month!
It’s the best time to revisit our eating routine. We’ve been busy with all sorts of things, enjoying the warm weather and waiting for spring (or summer), but when it comes to eating, we tend to lose focus.
But come to think of it, the recent global health crisis is a call — stop patronizing convenience products and go back to basics. That is, eat your greens and ditch these five “killers” foods, which have been on our plates year-round.
1. Diet Drinks
Oh, what’s a holiday without some diet Coke or Pepsi, right? Soda is a no-no and has been known to contribute to obesity, tooth decay, cancer and diabetes. Sure, it’ll taste sweet at first, but it’s only the beginning of your headaches that will come thereafter.
Here’s why it’s a no-no: It washes away nutrients from our bodies, causing deficiency and unhealthy weight gain.
It’s also an easy “off the shelf” source of calories, followed by the high sugar content.
2. Fast Foods
That crispy fried chicken, beef stroganoff and chicken wings are part of your feast, but are they healthy? Not really. Fast food is high in calories and low in nutrition, with zero fiber and fat.
It’s why it’s better to go for salad or vegetables instead.
3. Processed Carbohydrates
After a long tiring day, who wouldn’t be happy to go home and munch on some chips on the sofa? Or when we’re finished with work, who’s going to pass up on that pizza?
But what we often forget is that too much of a good thing isn’t always a good thing. And while pizza and chips seem like the go-to choices in kick-back meals with family and friends, it’s not the healthiest.
Going home with brownies or pasta? Yes, we all are guilty of it, but deep inside, you know you’re doing your body an injustice.
Processed carbs from white flour, sugar and pasta are often full of trans fats, salt and preservatives. They can also be a major cause of inflammation, which can lead to heart disease, diabetes and obesity.
Instead of all that, go for brown rice; it’s full of fiber and healthy minerals. And even better, go for whole grain bread instead of white.
It’s a much healthier choice.
Bottoms up! Cheers to that great job offer or the warm weather and a cold beer — just what we needed in this heat. But wait a minute, doesn’t alcohol mean you get to sit back and unwind? Well, not always.
Alcohol has been shown to be linked to mouth and throat cancers and can lead to heart disease.
Studies even show that people with an alcohol habit are more likely to have a heart attack or a stroke than those who don’t. It’s also proven that even one drink each day can increase your risk of early death by 20 percent.
Even if you don’t plan on getting drunk, drinking too much of it can still have detrimental effects on your health.
A better choice is to go for fruits, vegetables and juice as a substitute.
We are not trying to say that fries are not good — they are! But only in moderation.
We all love the greasy, salty and crispy goodness of a french fry, but we often forget that eating too much isn’t good.
Fries are not good for the heart, as they raise cholesterol and triglycerides.
It also increases blood pressure and damages the heart-lung function. A better choice is to go for roasted instead of fried veggies.
One way to ensure you’re getting a healthy serving of veggies every day is by mixing it with what you usually eat! Package it in a wrap or sandwich, or add it to a salad.
For National Nutrition Month, make a switch! Let’s go green.
If you still feel like you’re out of an answer, see a doctor and make an appointment with your family doctor.
There are so many other ways to make healthy changes in your lifestyle. It’s not easy, but it’s worth it!
What would happen if your heart suddenly stops beating?
Now, that’s not a happy thought but… since it is Heart Health Month we want to give you some tips to keep your heart healthy and live a very long, healthy and happy life.
Let’s fight heart disease together! This Heart Health Month is dedicated to fighting the silent killer. Here are some ways:
1 – Say no to that second scoop of ice cream.
Creamy, sweet and delectable, ice cream is indeed a lovely dessert to indulge in. But its high-fat content combined with other sugars can cause high blood pressure, leaving your heart working overtime to keep your blood flowing smoothly.
Try cutting off sugary foods and processed carbohydrates to keep your cardiovascular system in shape.
2 – Move your body!
Exercise is not just a good way to shed excess fats and stay in shape. It also keeps villains (aka, fat cells) at bay. When you work out, your body can burn these fat cells to give your heart extra energy.
3 – Oxygenate yourself.
Staying hydrated will make your heart work less. Water is not just a liquid that quenches thirst, and it also relieves strain on the cardiovascular system.
4 – Avoid stress.
Stress can lead to heart disease, high blood pressure, and other deadly diseases.
5 – Take good care of yourself.
Don’t take anything for granted. Pay close attention to your health and do regular checks on your heart’s condition.
Heart Health Month aims to raise public awareness about the importance of keeping their hearts alive and kicking!
Let’s keep it pumping, fellas!
If there’s one thing that the global pandemic taught us, it’s never to take our well-being for granted. With 2022 being a year of unprecedented change and challenge, it’s time to start 2023 on the right foot!
Why not make one simple change this New Year that could benefit your health? It doesn’t have to be anything drastic like giving up all your cravings (ahem, sugar) or running a marathon – small changes can go a long way!
Say no to the late-night snacks.
Instead of reaching for chips and dip, why not opt for something healthier like carrots and hummus? If you’re really craving something sweet, add a little bit of dark chocolate to your snack – it’s packed full of antioxidants!
Forget the snooze button.
Admit it or not, we all hit the snooze button at least once (or twice) in the morning. Instead of getting an extra few minutes of sleep, try to get up at your designated time and use those extra minutes for physical activity.
It doesn’t have to be a workout – simply walking outside can help you feel refreshed and energized!
Take it slow with sugary drinks.
Oh, the temptation. Do you really need that extra frappuccino? Instead of giving in to temptation, try to replace sugary drinks with water or unsweetened tea.
If you still need something extra, why not make your own fruit smoothie? With all the fresh fruits available in the market, it’s easy to make something healthy and delicious!
Always take a break from prolonged sitting/standing.
One of the biggest challenges of our modern lifestyle is that most of us are stuck in front of a computer all day.
Meetings and Deadlines and Paperwork and even Endless emails.
It’s no wonder our bodies can feel strained from all the sitting and standing! Too much of anything can be bad for us, and that includes being inactive.
Remember to take regular breaks throughout the day to move your body – even a simple stretching or brisk walk around the block can help!
Water therapy always helps!
Stop buying those expensive energy drinks and get yourself a good old-fashioned glass of water. Not only is it healthier, but it can also help to flush out toxins and promote better circulation throughout the body.
You don’t need to gulp down pints of water all day – try drinking one glass eight times a day for starters and gradually increase the amount as you go!
Don’t forget to indulge.
If you’re trying to lead a healthier lifestyle, it doesn’t mean that you have to swear off unhealthy treats completely – sometimes it’s OK to indulge! Just make sure that your indulgences are part of your overall healthy food plan, and don’t go overboard with them.
Life was pretty tough last year, so why not shake off the negativity and smile by following some of these easy New Year, New You tips? It might help you make your biggest resolution a reality!
Tis the season for snow and ice!
While we typically enjoy the time spent outside in the winter, there are certain risks to take into account during these colder months.
Back strain is one of the most common injuries that people face during snow removal. This is because shoveling involves heavy lifting and bending over for long periods.
Here are a few tips to help ease the strain on your back if you experience back pain during snow removal:
1. Keep the shovel handle down and ahead of you.
This is really about the position of the shovel. If you have the angle too steep it can lead to injuries in your neck, shoulder, low back and even knees. You want to make sure take small amounts of snow to move and not over do it. This also prevents injuries to your knees if you are bent too low for too long. Enjoy the time out in the snow and proper mechanics will make it that much more enjoyable and your body will thank you.
2. Lift with your legs, not your back.
When shoveling, a common mistake people make is bending over to lift the snow and then bending and torquing their backs while in this position. Keep the weight off your back and use your legs to support the weight instead.
Raising your hips and not being bent over for long periods keeps you from straining your back muscles and keeps the snow light enough to move quickly.
3. Use a long-handled shovel.
Snow removal can be time-consuming and tiring for your body. Long-handled shovels help you lift and push the snow without straining your back as often, which is important since you can spend a lot of time in this position without even realizing it.
Another benefit of using a long-handled shovel is that you can move the snow into small piles that are easy to dig out later. Tip if you have a big driveway. Statt a line in the middle to split it into 2 equal parts and then you only have to go from the middle to the edges versus trying to move the entire amount of snow from one side to the other.
4. Small amount of lifting is much better.
As we said earlier, enjoy the time out in the show. Listen to the birds and the snow fall, especially at night and it gives you time to just be with yourself…. and the snow! Remember though we all have busy schedules and you don’t want to try and move it all in one push or one lift – that is how injuries happen. Take small amounts and multiple trips to decrease the potential for injury. You don’t have to be a super hero – just be a smart hero.
5. Take breaks – it’s good for your back and your heart.
When shoveling snow there is a tremendous amount of stress placed on your body. Not just your low back but also your heart. So again, enjoy the process – yes that sounds crazy but you need to take breaks. Get ¼ of it done and then go inside and warm up and get a couple of sips of hot cocoa. Then work on the next ½ of the drive way and take another break – maybe throw some snowballs at the kids or neighbors and then finally complete the last ¼ and wrap it up with building a little snowman.
The breaks will help to not stress the back or the heart and allow you to enjoy the holiday season and snow shoveling season that much more.
The snow shoveling season and especially the holidays do not need to be a grind! Instead, take the time this winter to keep yourself healthy and avoid injuries.