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With strenuous duties and other lifestyle habits, there is a rise in neck and spine pain. Many people will shiver at the thought of having neck and spine pain caused by back pain injuries. The experience becomes even worse when such requires surgery to relieve the pain. While some surgeries help in healing the situation, some will make the situation worse. This situation leaves patients with persistent pain. Fortunately, you don’t have to undergo surgery to relieve the neck and spine pain.

There are non-invasive treatments that specialists use to treat these pains. Here are the top six.

1. Physical Therapy

Physical therapy is regarded as the number one option for treating back and spine pain without incision. The method takes care of the weak muscles caused by bad sitting postures or other causes. Physical therapy helps strengthen the back and neck muscles and retain their posture to reduce the pain. Physicians from United Spine and Ortho reveal two types of physical therapies to relieve neck and spine pains. Passive therapy involves the specialists moving the muscles to ease pain and encourage motion, while active exercises are meant to strengthen the body. The therapist might recommend one or both exercises to help heal the situation.

2. Spinal Braces

At times, you don’t have to increase motion to your spine to relieve the pain but minimize it. A spinal brace is a device worn to immobilize the part with the pain. It helps by strengthening or supporting the weak and injured muscles. Doctors can also recommend braces to treat spinal deformities and other situations causing the pain. They can work on the neck, upper back, and lower back to help relieve the pain. Specialists will recommend either the fixed or rigid braces, depending on your situation. It is important to wear these braces as instructed by the specialists to get the full benefits.

3. Massage Therapy

When you stress your back or neck muscles or put them into tension, you will likely suffer neck and spine injuries. Massage therapy helps in relieving the pain and works for individuals suffering from lower back pain. The massage therapist will work on the ligaments, muscles, skin, or tendons to relax and improve blood flow. With the relaxation, the pain goes away, leaving one with a rejuvenated body. Most people will do massages to ease other situations, including depression. Doctors may also recommend massage therapy as a supplement to help treat other ailments.

4. Acupuncture

Acupuncture is one of the oldest methods for treating back and neck pains. The method has remained until now due to its effectiveness in healing these injuries, and it involves carefully inserting needles into some parts of the body. These insertions then ignite some biological processes that help to reduce or heal the pain. The method works scientifically to stimulate the production and release of natural opioids that heal the pain naturally. It is the body’s reaction to these inserted pins that activate the healing process.

5. Aquatic Therapy

Aquatic therapy is a recommended process for individuals who require low-impact treatment or don’t respond to physical therapies in healing back and neck pain. The method involves using warm water to help in soothing the muscles. It works the same way as physical therapies to relieve pain and strengthen the muscles. Other than the warm water working magic to your body, the act of immersing oneself in it heals the joints and bones. Aquatic therapy has worked well to treat arthritis effects, chronic back pains, and spine injuries.

6. Electromyography and Nerve Conduction

Both Electromyography (EMG) and Nerve conduction involve the therapist studying the nervous system, checking on the damages, and administering the right treatment without surgery.The doctor will use electrical stimulation done to various nerves and then measure their reactions to identify the damaged parts. The doctor can do more than one test to get the right results and treatment of the affected part, and It is mostly done to patients experiencing numbness or weaknesses. The Doctors will then develop effective treatment methods, which will depend on the situation one is suffering from. It is important to look for a qualified specialist when conducting this sensitive process.

The above are some of the best non-invasive methods you can undergo to relieve spine and neck pains. Specialists will recommend these methods depending on the situation you are suffering from. It is essential to find the right specialist to examine your spine and muscles and develop an effective method of relieving the pain. It is also crucial to avoid activities and strenuous exercises that will cause damages to your spine.

Regular exercise is important for everyone but it gets more important as we age. Countless studies have proved that physical activity is important for both physical and mental health. Here are some of the most important reasons why older adults need to exercise regularly.

1.   A Longer Life

Physical activity may help older adults live longer. According to studies by the World Health Organization, a sedentary lifestyle is one of the major causes of death among senior adults. Regular exercise can improve bone density and muscle strength. It improves balance and lowers the probability of falls and disability.

Regular exercise may lower the likelihood of getting hip fractures by up to 40 percent. Even the gentlest exercises like walking can improve one’s lifespan by up to five years.

2.   Weight Management

Maintaining a healthy weight gets more difficult as we grow older. Regular exercise can help older adults burn excess calories and maintain their ideal weight. While it may not be practical for them to perform intense exercises that burn lots of calories, they can take advantage of mild exercises, therefore, elderly exercise pedals may be a great investment. There are lots of simple exercises that can be performed without having to visit a gym.

3.   Preventing or Delaying Diseases and Health Conditions

Regular exercise may prevent or delay the onset of age-related health conditions. Light housework, walking, cycling, and other types of cardio exercises improve the heart rate. They promote the flow of blood to the heart and improve general health. Being active promotes high-density lipoprotein (HDL) cholesterol and lowers unhealthy triglycerides. It may lower your risk of type 2 diabetes, arthritis, cancer, stroke, and high blood pressure. Exercise can help older adults retain and improve their cognitive function as well.

4.   Introducing Some Spark Into Your Sex Life

Old age comes with low energy levels, a lower libido, and reduced confidence about one’s physical appearance. However, exercise can make things better. It improves your appearance, confidence, and energy levels, so older men who exercise regularly are unlikely to have erectile dysfunction and older women who exercise are more aroused.

5.   Lower Risk of Dementia

Exercise reduces the risk of dementia in older adults. According to a study in the Journal of Alzheimer’s Disease, those who lead a sedentary lifestyle are likely to develop Alzheimer’s disease earlier than those who exercise regularly.

6.   Improved Independence and Confidence

According to a study in the Journal of the American Geriatrics Society, senior adults who exercise regularly are more confident and independent. They have more balance and can perform regular activities without the fear of falling. They are confident in their physical appearance and ability to live life with minimal help. Exercise may improve their general quality of life.

7.   It Is Fun

Older adults do not go out and exercise may be a great excuse to meet new people and have fun. Fun exercise options include cycling, dancing, and swimming. They are a chance to unwind and connect with family and friends.

Exercise offers an emotional lift. It is a great way to blow off some steam after a hard day and stimulate the production of endorphins. They are pain and stress-relieving chemicals that lower anxiety and leave you feeling relaxed and happy.

8.   Building Muscle

Your muscle fibers reduce with age and research suggests that you may lose an average of 3 kg of lean muscle every ten years from when you reach middle age.  Old age mostly affects ‘Fast-twitch’ muscles. They control speedy contraction and strength. Regular exercise can prevent muscle loss as it is linked to a sedentary lifestyle rather than age.

9.   Improved Lungs and Heart Health

Exercise, no matter how moderate, can improve the health of your heart and lungs, especially during old age. If you exercise at 70 percent of your maximum heart rate regularly, your risk of getting heart and lung-related problems is lowered.

Even though cardiorespiratory fitness is more difficult to achieve in senior adults than in younger ones, the benefits are the same.

In conclusion, exercise is very important for older adults. About half of the decline that comes with old age is caused by a lack of physical activity. People aged 65 and over need to exercise more than other age groups. Regular exercise can prevent high blood pressure, cancer, diabetes, and arthritis. It can improve your confidence, independence, and sex life. It is never too late to start exercising and the benefits remain the same no matter how old you may be. When unsure of the right exercise options, consider seeking the opinion of a professional.

Does supplementation with marine-derived omega-3 fatty acids reduce risk of heart attack?

The American Heart Association advocates that Americans eat fish at least twice a week to lower their risk of coronary heart disease (CHD). A diet high in marine-derived omega-3 fatty acids like Mussel oil, which include eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), from fish and seafood sources lowers rates of inflammation and heart disease risk.

Observational studies show that men with CHD who had a previous heart attack significantly reduced their risk of a subsequent heart attack if they consumed more omega-3 fatty acids in their diet. A different trial of men with angina reported increased associations of CHD related deaths when consuming more omega-3 fatty acids.

Aung, Halsey, Kromhout, et al., published an article investigating if supplementation with marine-derived omega-3 fatty acids has any associations with reductions in fatal or non-fatal coronary heart disease in people at high risk of cardiovascular disease in the Journal of American Medical Association Cardiology. The study included a meta-analysis of 10 randomized control trials comparing people in the treatment group versus the placebo group for at least one year in populations with previous CHD, a stroke, or high risk of developing cardiovascular disease.

The previous trials reported conflicting results without being able to substantiate support for or against omega-3 consumption. For example, the Gruppo Italiano per lo Studio della Sopravvivenza nell’Infarto Miocardico (GISSI)-Prevenzione trial involved 11 ,323 recent survivors of a heart attack. Patients who took omega-3 fatty acids experienced a 10% reduction in major cardiovascular events compared to the placebo group. In the Japan EPA Lipid Intervention Study (JELIS) trial involved 18, 645 participants with a total cholesterol of 243.24 mg/dL or higher. Almost 20% had a prior CHD, of those who took omega-3 fatty acids, 19% reported a reduction in CHD events. However, none of the placebo-controlled trials reported any significant decrease in CHD or mortality. Therefore, it is difficult to conclude whether omega-3 fatty acids make a substantial difference in reducing cardiovascular events compared to taking a statin.

In summary, the current meta-analysis involved a total of 77,917 individuals who took marine-derived omega-3 fatty acids for an average of 4.4 years. These individuals showed no significant reductions in fatal or non-fatal CHD or any major vascular events (stroke, heart attack, peripheral arterial disease). The researchers concluded that consumption of omega-3 fatty acids did not cause lower mortality or cancer. Since this was a meta-analysis, a significant amount of data was gathered together instead of analyzed on an individual basis. Thus, researchers concluded that the AHA recommendation to take Omega-3 fatty acids for the prevention of coronary heart disease is not necessary and shows no benefit for the consumer.

Spending a lot of time in the gym grinding and pounding is time-consuming. Sometimes, we get bored and tired with repetitive workout routines we do to attain the best body shape we want. We look for other ways to burn our body fats faster and help build our muscles efficiently.

Sports training is one great way to make our body fitter than ever. While fitness exercises involve lifting weights and other high-endurance exercises, sports training is an alternative and faster way of attaining excellent vital statistics and body physique.Looking For Better Tasting Turkey? Start With All Around Better FarmingIf you’ve ever wondered where to find a better tasting bird, this California family turkey ranch is a good place to start.

While many fitness enthusiasts tend to spend most of their time going to the gym, others prefer to do a more recreational workout. It is why they wanted to dive into sports training where they can extend the fun and commitment of maintaining a healthy body.

There are lots of sports training exercises you can choose to do. Technically, it looks more fun if you have companions along the way, so you’ll see the changes in your body shape as you move forward. You can either ask a family member, friend, or colleague who needs inspiration for working out to maintain great well-being.

Now, if you’re ready to take a fun-filled adventure in sports training and achieve the goal of a fitter and healthier body, let us give you some of the best sports training you can try today. These workouts will ensure to boost your overall fitness goals without compromising a lot of time in the gym.

Mountain Biking and Road Cycling

Biking is one of the most popular and accessible sports training you can do to improve your overall fitness. It helps in burning your fats efficiently. Many fitness enthusiasts, especially the starter ones, would like to try this because it is a perfect aerobic workout for the muscles and legs.

Aside from that, the various bike types allow you to choose what’s safe and best for you. For aerobic workers who wanted a little challenge for biking workouts, you can try road cycling and mountain biking. It involves trail challenges that test your overall endurance and can sweat you a lot.

Racquetball And Squash

You might be wondering why squash and racquetball sports is one of the most active sports training you can try. It is because this type of sport can go with neophytes and pros in fitness. The challenges associated with these sports may either come in easy and challenging, which you can try to test your endurance.

Aside from that, many risk-takers take this sports training as part of their fitness program because it helps tone the muscle accordingly. Both of these sports training targets all the muscles in your chest, glutes, quads, arms, shoulders, and back while you workout focusing your core. If you maintain this sports training, losing weight will be a piece of cake.

Also, sports trainers advise that you take more proteins before taking these routines. Take note that protein helps build the body muscles faster. You can get this by drinking naturally flavored supplements. It is the best way to attain a perfect body aesthetics in a short period.

Swimming

If you are looking for full-body sports where you can burn a high percentage of calories even after a minute of doing it, you can choose swimming. It is the most popular sports training which requires you to use your whole body. Both the lower and upper muscles work in swimming, that’s why it’s considered as the top fitness exercise.

Aside from that, swimming can aid people who want to make their joints flexible. The intensity of workouts in swimming added by the water as your means of stretching your body burns tons of body calories. You can also take part in several swimming competitions if you like to experience the best body outlook for your body, as this requires high training.

Triathlon

Triathlon is probably one of the most popular and innovative sports training you take these days. As you can observe, there are many triathlon tournaments that take place across the globe participated by thousands of runners and fitness enthusiasts who want to test their endurance through this sports training. You can also see inspiring individuals joining the said events who want to achieve the same goal.

For those who may not know, triathlon is a combination of three sports training activities. It ultimately tests your full endurance, including the heart and the mind. The three main activities involved in this sporting exercise are swimming, biking, and running.

Court Sports

Court sports like basketball, tennis, football, and volleyball are some of the most traditional yet popular sporting exercises you can do. It does not only allow you to burn your calories efficiently, but it also helps you get acquainted with other people as you get to play with teamwork. It is the best way to bond with your friends and family members so you can all enjoy while sweating out and burning calories.

Moreover, court sports allows you to work all your body parts as they require an overall cardiovascular activity. It makes your muscles stronger and helps improve your breathing quality. It is why many people of all ages take this sporting event as part of their overall fitness program.

Takeaway

Our overall health and well-being should come as our main priority since our daily productivity relies on the energy we exert. It means that if we do not get a healthy body, we cannot enjoy life to the fullest due to physical restrictions. On the other hand, when we are physically fit, the better the chances we can accomplish everything that needs to get done.

Thus, taking the sports training above accompanied by your gym routine does not only allow you to attain an excellent body shape, but it will also improve your overall well-being.

If you are trying to lose weight, you already know that exercising is important to dropping pounds. But exercise does so much more help you fit into those skinny jeans. There is link between exercise and emotional health. There are proven benefits of exercise in mental health. See how research has shown that mental and emotional health can be improved through exercise

1. Exercise Mental Health Benefits. Last September, a research study published in The Lancet Psychiatry Journal found that exercising in moderation helped persons with “poor mental health,” such as depression. More recently, a study emphasized that the more active people with the bipolar disease were, the better their moods.
2. Exercise Emotional Health Benefits. When you exercise, your brain releases euphoric neurotransmitters called endorphins, which act as the body’s natural mood lifters and painkillers. When exercising, your brain also releases a variety of hormones such as dopamine and endocannabinoids, while reducing the stress hormones adrenaline and cortisol. All of this together reduces the stress hormones and makes handing stressful situations much easier.
3. Physical Benefits. Exercising is one of the best things you can do for your body, and being sedentary is one of the worst. In fact, a recent study found that a sedentary lifestyle is more dangerous for your health than diabetes, smoking, and heart disease.

During exercise, your muscles release hormones when they contract, which can not only help you reduce body fat, but also jump starts additional healthy processes. This includes building muscle, boosting your immune system, and protecting the neurons in your brain.

Here are some of the specific ways that exercise benefits your health:

• Lowers the risk of serious health risks, including stroke, cancer, cardiovascular disease.
• Slows bone density loss as you get older.
• Boosts energy and fights fatigue.
• Promotes better sleep.
• Helps regulate blood sugar and can work as quickly and effectively as medicine in patients with type 2 diabetes.
• Improves joint pain.

How Much Exercise Do I Need?

Several studies on a variety of health topics all come back to the same conclusion: the optimal amount of physical activity is 45 minutes of moderate exercise, four or five days a week. Moderate exercise helps grow the quantity of mitochondria – i.e., the powerhouse of a cell that creates the needed energy for the cell to properly function – which in turn increases the volume of blood in your veins and arteries, boosting your overall health.

Moderate intensity activities mean they are enough to increase your heart and breathing rates, but they are not so intense that you can’t carry on a conversation. According to the Center for Disease Control (CDC), moderate intensity reaches the heart rate zone of 50 to 70 percent of your maximum heart rate, which varies by age.

Types of moderate exercise include brisk walking, bicycling under 10 mph in a relatively flat area, slow jogging, ballroom or line dancing, elliptical training, tennis, swimming, or even some types of house or yardwork.

Keep in mind that you don’t have to do 45 minutes of exercise all at once. You can break up your exercise sessions into several sessions of at least 10 minutes and still reap the mental, emotional, and physical rewards of exercise.

Not Getting Enough Sleep? Here are Five Ways to Improve the Quality of Your Sleep 

If you are struggling to get enough sleep each night, you’re not alone. In fact, it is estimated that 45% of Americans have sleep issues that affect their day-to-day lives. If you’ve ever gone a few nights without sleeping much, then you are likely familiar with the feeling of sleep deprivation and how that can affect your quality of life.

If a lack of sleep is getting in the way of your quality of life, keep reading to learn the top five ways to boost the quality of your sleep.

#1 Get to Bed Earlier: Believe it or not, getting to bed earlier can actually help improve the quality of your sleep. Why? Well, this all has to do with your hormone levels. If you go to bed past 10 PM, you run the risk of experiencing an evening cortisol release which can keep you tossing and turning all night. It is also best to get to bed earlier before you feel overtired and have a hard time falling asleep.

#2 Create a Nighttime Routine: Night time routines aren’t just for little ones, they can really help improve the overall quality of your sleep and help you get to sleep earlier as well. Create a calming evening routine that involves shutting off all electronics at least two hours before bedtime and wind down with a calming 5-minute meditation, or a relaxing essential oil bath. Stick to your routine at the same time each night. There are also other methods that you can use to make sleeping a soundful one. You can check out the best natural sleep aid that many have been recommending. It not only calms you down but helps you achieve the optimal sleeping state.

#3 Use Essential Oils: Essential oils can be a great way to calm the mind before bed. Lavender is especially helpful and can be diffused in your room, or diluted in some coconut oil to be used as a DIY lotion before bed. If you find yourself tossing and turning thinking about all the stressors you have going on in your life, lavender can be especially useful.

#4 Sip on Herbal Tea: Try sipping on a mug of herbal tea before settling down for the evening. This can be a great way to signal that it’s time for bed and can help relax your body and mind before sleep. Herbal teas like chamomile are great and can be sweetened with a small amount of raw honey. Try herbal tea in place of sweet drinks or desserts before bed.

#5 Ditch the Sugar: We all know that sugar is bad for us, but did you know that it can also affect the quality of your sleep? Sugar can make you feel wired and can cause some pretty significant blood sugar imbalances. Try to reduce as much sugar from your diet as possible, and you will definitely want to stay away from it the closer it gets to bedtime

As well as the tips explained in this article, you might want to consider trying an online bedtime calculator, such as the one provided by BioHackers Lab. In a few clicks you’ll be able to calculate just when you should go to sleep, and when exactly to wake up for optimum performance. Sleep issues affect so many Americans and can significantly impair the overall quality of your life. Instead of suffering from sleep disturbances each night, take matters into your own hands to improve the quality of your sleep without the use of sleep medications. You would be surprised at what an evening routine, some dietary changes, and some relaxation can do for your sleep habits.