Health and Fitness

Saturday, May 24, 2008

Physical And Emotional Trauma Associated With Spinal Injuries

Thousands of individuals suffer from various spinal injuries every single year. More people than you might be aware of endure suffering on a daily basis from this type of traumatic injury.

There are numerous types of accidents that occur which can ultimately end up being the culprit for many very serious and painful spinal injuries. Some of these of which can even be life threatening.

There are many individuals who live with debilitating back pain every single day that is caused by some type of serious spinal injury they have received. Sadly, they are often too easily dismissed by many of their friends and co-workers. It might be hard to believe, but in many cases, this is simply because more often than not, an injury of this type is not something that can easily be seen by others.

Not only is there a great amount of pain they will endure from the physical standpoint of their injury, but many of these individuals will also suffer a tremendous amount of psychological pain because of the lack of understanding they feel that they are receiving.

Imagine not having even one minute out of any given day where you did not feel at least some amount of pain. Now to add insult to injury, would be the additional and unnecessary trauma these individuals endure simply because others cannot see their injuries, therefore thinking there must not really be any,

Feeling as if the end of your spinal cord had been tied around the back-end of a speeding train is one way to describe some of the pain that can be associated with a spinal injury. Some of the other symptoms that are common in someone who has suffered from either a bulging or a ruptured (herniated) disc is a lot of painful pressure that is felt in the spine. This pressure can get so severe that you feel as if your spinal cord is literally going to explode, and it can either be felt in the lower back, or the lumbar area of the spine, or it can be felt in the neck area or cervical area of the spine. Many times someone with this type of unseen injury will experience pain that will radiate down either the arms or the legs, and there can also be numbness that seems to travel down the limbs as well. These are just a small number of the painful symptoms that can be associated with spinal injuries.

The next time someone tells you that they are suffering from severe pain due to a herniated disc or a bulging disc, try to be a little more sensitive to their pain as you picture the locomotive they feel as if they are dragging along by the end of their spinal cord.

Randy McCoy is an author with over 20 years of experience in writing on the pain and trauma of spinal injuries

Article Source: http://EzineArticles.com/?expert=Randy_L._McCoy

Preventative Back Care Made Easy

When it comes to preventing back pain as you age or even relieving back pain right now, preventative back care is vitally important.

Whether you're 30 years old with bad genes, have a previous injury, or are getting up in your years, back pain isn't fun for anyone. In fact, for some people the pain is so bad it's downright unbearable.

Considering you're involved in home improvement and gardening, you can't afford to have a bad back - so read this article carefully and do the exercises.

So let's get into the reasons why people experience back pain.

Most people don't understand that many back problems are caused by 1 of 2 things. These 2 causes are either being overweight or having weak back muscles. Of course you may have gotten hurt, but even still, there's a good chance you could feel much better if you were the correct weight with a strong back.

Let me explain this a bit more clearly.

Preventative Back Care For Overweight Individuals

If you're overweight, there's unnecessary stress being put on your lower back - and all other joints as far as that's concerned. A healthy diet and exercise program including both strength training and cardiovascular training is a great idea for anyone who is overweight and experiencing back pain.

One great method for overweight individuals is to use a stationary exercise bike. These bikes are designed to help support your lower back so you can exercise without pain. While they may cost a little money, they're well worth it.

The Schwinn 230 recumbent exercise bike is one that I'd recommend in a heartbeat. The quality combined with a great price makes it hard to pass up.

But besides weight loss, there is much more you can do to practice preventative back care as well. It's the leading cause of back pain in the world today, and the leading cause of obesity as well.And it's called not exercising.

When you don't exercise, the muscles in your body will start wasting away. It's called "atrophy". They will get smaller, weaker, and less able to support the rest of your body.

In particular, the muscles of your lower back are the cause of your back problems. They're too weak to support your upper body and therefore they tell you that by sending out pain signals to your brain.So what can you do about it?

It's simple, strengthen the muscles!

Here are a few ways to do just that:

Buy an exercise ball - These cheap yet amazingly effective balls are easy to use and provide tremendous results. One great exercise is to simply stabilize your body by holding onto something while you lean backwards over the ball. Lean backwards as far as you can without falling backwards, and hold the position for 10 seconds. Then simply sit back up and you're done. You can perform this as many times as you'd like. By doing this you stretch and strengthen the muscles in your spine. You'll be glad you tried it.

Say Good Morning - The good morning exercise is a very effective exercise that literally anybody can do. Simply stand straight up and, with your arms folded across your chest, bend forward at the hips until your upper body is parallel to the ground. Hold for a moment in that position, and rise back up. If it seems too easy for you after 10 reps, consider holding weight across your chest or behind your neck for more resistance.

Trunk Rotators - To do this great exercise, stand straight up with your hands on your hips. Your feet should be in a wide stance to help with balance. Lean your body forward as you would in the "good morning" exercise, but this rotate your body clockwise. Once you reach the starting position (your head at 12 o'clock), rotate counterclockwise. 3 sets of this and your back will be loose, flexible, and feeling great. When starting off, position your upper body at roughly a 45 degree angle instead of parallel like in the "good morning".

Be active - Another great way to practice preventative back care is to simply be more active. Work on your house, go outside and do some yard work, play with the kids. Whatever you want to do, just don't sit inside and watch TV all night!

Preventative back care shouldn't be a chore. It should be something you look forward to. Something that makes you feel great.

Your spine is considered the powerhouse of energy throughout your body, so if you treat it well - it's going to treat you well.

Practice what this article teaches and within just a few short weeks you'll be doing home improvement and yard work without pain - and you'll love it!

Jeremy Reeves is a certified personal trainer devoted to helping you get in the best shape of your life. His website - http://www.fitness-product-reviews.com - reviews the 4 most effective weight loss products on the market today.

Article Source: http://EzineArticles.com/?expert=Jeremy_Reeves

Friday, May 23, 2008

Slow Down, You're Eating Too Fast

It's tough not to rush through your meals; some days, I barely have time to sit down for lunch till 3 p.m.! But slowing down can help you slim down: Researchers from the University of Rhode Island at Kingston found that people who ate more slowly consumed 70 fewer calories per meal than speed eaters.
Instead of plowing through your meals, pace yourself using this soothing breathing technique before you start to eat: Inhale deeply through your nose, then exhale slowly. Repeat several times, says Yvonne Nienstadt, nutrition director at Rancho La Puerta in Tecate, Baja California, Mexico.
As for me, I find that pouring myself a glass of red wine and sipping it slowly throughout dinner helps me savor my meal even more. (Plus it has health benefits!) And of course, part of what makes mealtimes stressful is figuring out what to eat! For easy, quick ideas, search Self.com's database of fast, healthy recipes, then roll up your sleeves and hit the kitchen.
"When you've had a bad day, cooking can have a calming effect," says psychologist Mark R. Vogel, who also studied at the Institute of Culinary Education in New York City. Whether you're peeling or pureeing, the repetitive motion relaxes your nerves. Don't I know it; baking my signature meringues almost puts me into a trancelike state! (Or maybe it's a sugar coma.)
Try this easy recipe:
In a bowl, whip 6 egg whites and 2 cups sugar, then add in a bag of chocolate chips. Cover a cookie sheet with brown paper (you can cut up a bag) and drop spoonfuls of the mixture onto the sheet; they should be the size of a regular cookie. Bake for 40 minutes at 275 degrees, then turn off the heat and let them cool in the oven. Dig in!

From Yahoo Health

Stress in pregnancy raises risks for baby: study

CHICAGO (Reuters) - Women who are stressed about money, relationships and other problems during pregnancy may give birth to babies who are predisposed to allergies and asthma, U.S. researchers said on Sunday.

The findings, presented at a meeting of the American Thoracic Society in Toronto, suggest a mother's stress during pregnancy may have lasting consequences for her child.

"This research adds to a growing body of evidence that links maternal stress such as that precipitated by financial problems or relationship issues to changes in children's developing immune systems, even during pregnancy," Dr. Rosalind Wright of Harvard Medical School in Boston said in a statement.

Wright and colleagues found mothers who were the most distressed during pregnancy were most likely to give birth to infants with higher levels of immunoglobulin E or IgE -- an immune system compound -- even though their mothers had only mild exposure to allergens during pregnancy.

Studies in animals have found that a mother's stress amplifies the effects of allergen exposure on the immune system of the developing offspring. The Harvard team set out to see if they could find the same in humans.

They measured levels of IgE from the umbilical cord blood of 387 newborns in Boston.

Babies whose mothers were the most stressed out -- but who had low exposure to dust mites in the home -- still had high levels of IgE in their cord blood, a finding that suggests that stress increased the immune response to dust exposure.

This was true irrespective of the mother's race, class, education or smoking history.

STRESS AS 'SOCIAL POLLUTANT'

"This further supports the notion that stress can be thought of as a social pollutant that, when 'breathed' into the body, may influence the body's immune response," Wright said in a statement.

The study patterns recent findings in children who have undergone stress by Dr. Andrea Danese of the University of London. Researchers there followed 1,000 people in New Zealand from birth to the age of 32.

They found children who had undergone maltreatment -- such as maternal rejection, harsh discipline and sexual abuse -- had twice the levels of inflammation in their blood even 20 years later.

High levels of inflammatory markers such as C-reactive protein, fibrinogen and immune cells increase a person's risk of heart disease and diabetes.

"Stress in childhood may modify developmental trajectories and have a long-term effect on disease risk," said Danese, who presented his findings last week at a conference in Chicago on how early influences affect health and well-being.

Danese said maltreatment in childhood may impair the ability of glucocorticoids -- hormones that inhibit inflammation -- to respond to stress later in life, which could lead to depression and other psychiatric ills.

He said children who have survived maltreatment should get an early start on preventive care for common adult diseases.

(Editing by Maggie Fox and Mohammad Zargham)

From Yahoo Health

8 Foods You Should Eat Every Day

Spinach

Sexual enhancement, Muscle growth, Heart healthy, Bone builder, Enhances eyesight

It may be green and leafy, but spinach is also the ultimate man food. This noted biceps builder is a rich source of plant-based omega-3s and folate, which help reduce the risk of heart disease, stroke, and osteoporosis. Bonus: Folate also increases blood flow to the penis. And spinach is packed with lutein, a compound that fights age-related macular degeneration. Aim for 1 cup fresh spinach or 1/2 cup cooked per day.

SUBSTITUTES: Kale, bok choy, romaine lettuce

FIT IT IN: Make your salads with spinach; add spinach to scrambled eggs; drape it over pizza; mix it with marinara sauce and then microwave for an instant dip.

PINCH HITTER: Sesame Stir-Braised Kale Heat 4 cloves minced garlic, 1 Tbsp. minced fresh ginger, and 1 tsp. sesame oil in a skillet. Add 2 Tbsp. water and 1 bunch kale (stemmed and chopped). Cover and cook for 3 minutes. Drain. Add 1 tsp. soy sauce and 1 Tbsp. sesame seeds.

* Information provided by All-Star Panel: Joy Bauer, author of Joy Bauer's Food Cures and nutrition advisor on NBC's Today show; Laurie Erickson, award-winning wellness chef at Georgia's Sea Island resort; David Heber, MD, PhD, author of What Color Is Your Diet?; and Steven Pratt, MD, author of the best-selling SuperFoods Rx

Yogurt

Cancer fighter, Bone builder, Boosts immunity

Various cultures claim yogurt as their own creation, but the 2,000-year-old food's health benefits are not disputed: Fermentation spawns hundreds of millions of probiotic organisms that serve as reinforcements to the battalions of beneficial bacteria in your body, which boost the immune system and provide protection against cancer. Not all yogurts are probiotic though, so make sure the label says "live and active cultures." Aim for 1 cup of the calcium and protein-rich goop a day.

SUBSTITUTES: Kefir, soy yogurt

FIT IT IN: Yogurt topped with blueberries, walnuts, flaxseed, and honey is the ultimate breakfast — or dessert. Plain low-fat yogurt is also a perfect base for creamy salad dressings and dips.

HOME RUN: Power Smoothie Blend 1 cup low-fat yogurt, 1 cup fresh or frozen blueberries, 1 cup carrot juice, and 1 cup fresh baby spinach for a nutrient-rich blast.

Tomatoes

Cancer fighter, Heart healthy, Boosts immunity

There are two things you need to know about tomatoes: Red are the best, because they're packed with more of the antioxidant lycopene, and processed tomatoes are just as potent as fresh ones, because it's easier for the body to absorb the lycopene. Studies show that a diet rich in lycopene can decrease your risk of bladder, lung, prostate, skin, and stomach cancers, as well as reduce the risk of coronary artery disease. Aim for 22 mg of lycopene a day, which is about eight red cherry tomatoes or a glass of tomato juice.

SUBSTITUTES: Red watermelon, pink grapefruit, Japanese persimmon, papaya, guava

FIT IT IN: Pile on the ketchup and Ragu; guzzle low-sodium V8 and gazpacho; double the amount of tomato paste called for in a recipe.

PINCH HITTER: Red and Pink Fruit Bowl Chop 1 small watermelon, 2 grapefruits, 3 persimmons, 1 papaya, and 4 guavas. Garnish with mint.

Carrots

Cancer fighter, Boosts immunity, Enhances eyesight

Most red, yellow, or orange vegetables and fruits are spiked with carotenoids — fat-soluble compounds that are associated with a reduction in a wide range of cancers, as well as reduced risk and severity of inflammatory conditions such as asthma and rheumatoid arthritis — but none are as easy to prepare, or have as low a caloric density, as carrots. Aim for 1/2 cup a day.

SUBSTITUTES: Sweet potato, pumpkin, butternut squash, yellow bell pepper, mango

FIT IT IN: Raw baby carrots, sliced raw yellow pepper, butternut squash soup, baked sweet potato, pumpkin pie, mango sorbet, carrot cake

PINCH HITTER: Baked Sweet Potato Fries Scrub and dry 2 sweet potatoes. Cut each into 8 slices, and then toss with olive oil and paprika. Spread on a baking sheet and bake for 15 minutes at 350°F. Turn and bake for 10 minutes more.

Blueberries

Brain stimulant, Cancer fighter, Heart healthy, Boosts immunity

Host to more antioxidants than any other popular fruit, blueberries help prevent cancer, diabetes, and age-related memory changes (hence the nickname "brain berry"). Studies show that blueberries, which are rich in fiber and vitamins A and C, boost cardiovascular health. Aim for 1 cup fresh blueberries a day, or 1/2 cup frozen or dried.

SUBSTITUTES: Açai berries, purple grapes, prunes, raisins, strawberries

FIT IT IN: Blueberries maintain most of their power in dried, frozen, or jam form.

PINCH HITTER: Açai, an Amazonian berry, has even more antioxidants than the blueberry. Mix 2 Tbsp. of açai powder into OJ or add 2 Tbsp. of açai pulp to cereal, yogurt, or a smoothie.

Black Beans

Muscle growth, Brain stimulant, Heart healthy

All beans are good for your heart, but none can boost your brain power like black beans. That's because they're full of anthocyanins, antioxidant compounds that have been shown to improve brain function. A daily ½cup serving provides 8 grams of protein and 7.5 grams of fiber, and is low in calories and free of saturated fat.

SUBSTITUTES: Peas, lentils, and pinto, kidney, fava, and lima beans

FIT IT IN: Wrap black beans in a breakfast burrito; use both black beans and kidney beans in your chili; puree 1 cup black beans with ¼cup olive oil and roasted garlic for a healthy dip; add favas, limas, or peas to pasta dishes.

HOME RUN: Black Bean and Tomato Salsa Dice 4 tomatoes, 1 onion, 3 cloves garlic, 2 jalapeños, 1 yellow bell pepper, and 1 mango. Mix in a can of black beans and garnish with 1/2 cup chopped cilantro and the juice of 2 limes.

Wallnuts// © Alice Edward/Riser/Getty Images

Walnuts

Muscle growth, Brain stimulant, Cancer fighter, Heart healthy, Boosts immunity

Richer in heart-healthy omega-3s than salmon, loaded with more anti-inflammatory polyphenols than red wine, and packing half as much muscle-building protein as chicken, the walnut sounds like a Frankenfood, but it grows on trees. Other nuts combine only one or two of these features, not all three. A serving of walnuts — about 1 ounce, or seven nuts — is good anytime, but especially as a postworkout recovery snack.

SUBSTITUTES: Almonds, peanuts, pistachios, macadamia nuts, hazelnuts

FIT IT IN: Sprinkle on top of salads; dice and add to pancake batter; spoon peanut butter into curries; grind and mix with olive oil to make a marinade for grilled fish or chicken.

HOME RUN: Mix 1 cup walnuts with ½ cup dried blueberries and ¼ cup dark chocolate chunks.

Oats

Muscle growth, Brain stimulant, Heart healthy

The éminence grise of health food, oats garnered the FDA's first seal of approval. They are packed with soluble fiber, which lowers the risk of heart disease. Yes, oats are loaded with carbs, but the release of those sugars is slowed by the fiber, and because oats also have 10 grams of protein per ½-cup serving, they deliver steady muscle-building energy.

SUBSTITUTES: Quinoa, flaxseed, wild rice

FIT IT IN: Eat granolas and cereals that have a fiber content of at least 5 grams per serving. Sprinkle 2 Tbsp. ground flaxseed on cereals, salads, and yogurt.

PINCH HITTER: Quinoa Salad Quinoa has twice the protein of most cereals, and fewer carbs. Boil 1 cup quinoa in a mixture of 1 cup pear juice and 1 cup water. Let cool. In a large bowl, toss 2 diced apples, 1 cup fresh blueberries, ½ cup chopped walnuts, and 1 cup plain fat-free yogurt.