8 Exercises for Preventing Osteoporosis!

Starting at age 30, our bones become more porous and less dense, which makes them vulnerable to fracture, bad posture and even a shrinkage of our stature. That said, there are good ways of preventing loss of bone density through exercise. Below I will explain a bit about bone density, why we lose it with age, and what exercises you can perform to maintain it.

Osteoporosis

Why does osteoporosis occur?

During our lifetime, the bones in our body are dismantled and rebuilt, but after age 30, the bone gets to a state where the deconstructed material is more prevalent than the build. This situation causes osteoporosis and damages the overall strength of our frame. The osteoporosis makes our bones vulnerable and causes possible fractures. The most common places for a fracture are in the wrists, the vertebra, and the hips. 

Who suffers from osteoporosis?
Because of the function estrogen plays in this process, women after menopause are the biggest sufferers of osteoporosis. That said, men also suffer from this problem. Bone density deteriorates faster in women around age 50, while with men it appears around age 70.

There are various types of medication for osteoporosis, usually given when the situation is especially bad. Still, the best known way of treating osteoporosis is prevention by exercise. Once the process of osteoporosis has already begun, exercise slowly loses effect, and so the medical recommendation is to begin regular exercise as early as possible.

8 Exercises for the prevention and treatment of osteoporosis

The exercises laid out here are not overly complicated but can be performed on rising levels of difficulty. The idea is to challenge your body in order to strengthen it and remain at a rising level of difficulty. But one must understand and know what the limitations of the body are, so as to not cause damage during training. Regular, persistent exercises, rising in difficulty, will help you improve your bone density and slow down its breakage. The training should combine exercises that work on your balance, coordination, strength, and flexibility. 

Each exercise explained here will have a basic and advanced version. If you already suffer from osteoporosis - stick to the basic version. If you feel these exercises are too easy, slowly move to the advanced version.

During the activity, avoid stretching your spine and wrists, keep your neck and shoulders relaxed, and don't forget to breathe during the exercise. After a light warm-up of walking or going up the stairs for 5-10 minutes, perform two sets of each exercise and rest for about 45 seconds between each set. Complete the sets of each exercise before moving on to the next. For optimal results, perform this activity 3-4 times a week, do aerobics for 30 minutes at least 3 times a week and build a diet menu rich in calcium.

1. Retracting Arms
Works on: Posture, bone strength, back and shoulder muscles.

1. Sit with your back straight on a well-balanced, strong chair, with your feet flat on the floor.

2. Lift your arms to the sides of your shoulders and hold your forearms at a 90-degree angle.

3. Make sure your wrists are just above your elbows.

4. Squeeze the shoulder muscles one against the other by retracting your arms back and downwards.

5. Hold for 2 seconds, release and repeat.

6. Don't let your head pull you forward.

2. Advanced version
Lie on your stomach and perform the same action with your arms and shoulders. Lift your arms as high as possible. Hold for 2 seconds, lower back down and repeat.

3. Bridge
Works on: Bone strength, buttocks, thigh muscles, quadriceps, and hamstrings.

1. Lie on your back with your arms at your sides and lay your feet flat on the floor with your knees bent.

2. Exhale, clench your buttocks and your stomach muscles and lift your hips as high as possible.

3. Remain in this form for 1 second, return to the lying down position and repeat the action.

4. Make sure that when you are raising your hips, your thighs and body form a straight line.

4. Advanced version
Make things harder on yourself by crossing one leg over the knee of the other. Complete the action and change legs.

5. Squat

Works on: Balance, strengthening your hips, quadriceps, and buttocks.

1. Stand in front of a sturdy chair with your back to it.

2. Slowly distance your legs from one another until they are hip-width apart.

3. Slowly sit by bending your knees.

4. Keep your knees in line with your toes.

5. Stand up and repeat the movement.

6. If the movement is too hard for you, put a pillow down to make the seat taller.

7. Repeat 5-10 times (according to your ability) over 3 sets.

6. Advanced version

Stand to the side of the chair and hold it for support. Perform a sitting movement while one leg is on the floor and the other in the air for balance. Get down to the height of the chair and slowly rise. Then change legs and repeat.

7. Plank
Works on: Balance, strengthening the wrists, bone strength and shoulder muscles.

1. Stand about 30 inches (80 cm) away from the wall, facing it.

2. Put your hands on the wall at shoulder height and lean on the wall.

3. Transfer the weight of your body to your hands.

4. Keep your stomach muscles clenched and your neck aligned with your spine.

5. Hold this position for 10 seconds, and then return to the first position.

6. Try to raise the amount of time you can hold the position until you reach 45 seconds. You can also take a little more distance from the wall to make things harder on yourself.

8. Advanced version

Lie down on the floor and push yourself with your hands, with your toes anchored on the floor. The palms of your hands should be just under the shoulders. If this is too hard, start with your knees on the floor and try to work your way up to the full form.

If you're interested in a more formal frame for your workout, there are other types of exercises you can integrate into your daily routine:

Tai Chi: Builds on your coordination and muscles. It is highly recommended for women. A 45 minute exercise a day, 5 times a week, can really do wonders.

Yoga: Raises the density of minerals in the spine, hip and wrist bones. It also works on your balance, coordination, concentration and bodily awareness.

Dancing: This can be an exercise that combines dancing such as Zumba, but also tango or salsa dancing will do the trick and strengthen your bones.

Tennis: Mainly improves bone density in the area of the shoulders and arms, but also works on the legs and feet.

Strength training: Using free weights to exercise can contribute to bone growth. Twice a week will lead you to good results.

Read More

Ten Home Remedies for Sinus Pain Relief

The majority of us will suffer from sinus pain once in a while and it can have a huge effect on our ability to go about our daily business. Luckily, there are a number of steps we can take around our own homes to ease the likelihood of sinus problems developing, whether the issues are caused by a common cold, allergies (such as hay fever or dust aversion) or a sinus infection (otherwise known as Sinusitis).  Our guide runs you through the ten most effective methods you can use to keep your sinuses clear and pain-free.

What Are Your Sinuses? Sinuses are air pockets located within the bones that surround your nose. They are connected to your nasal passage by a series of small tubes and channels. Although their purpose and use is actually unclear, there are theories that suggest they play a role in controlling the amount of moisture in the air we breathe.  Another school of thought proposes that they help to project our voices. If the nose is swollen and inflamed, it can obstruct the passages to the sinuses, which can, in turn, lead to a painful blockage. The sinuses also produce mucus, which can be affected by a blockage leading to congestion or nasal drip and sometimes even tooth or ear ache. If an infection develops, it can last for weeks or even months; far beyond the duration of the problem that originally caused the infection to develop (i.e. a cold or allergy).

So What Should You do To Combat Sinus Pain? There are a number of proven steps we can take to ease sinus pain, and most of them are cheap and easy for anyone to try...

1. Drink Plenty of Fluids Staying hydrated is an important health concern for many reasons, but it also helps keep your sinuses moist. You should drink plenty of water but avoid caffeine and alcohol, which can encourage dehydration.  Fluid intake requirements differ from individual to individual and also depend on the present weather conditions, but as a general rule, you should aim to drink around 68 fluid ounces (or approximately two liters) of water every day.

2. Take a Steamy Shower or Bath Hot water vapor is an effective way of moistening your sinuses and helping to keep them clear.  A hot bath or shower can help remove mucus and debris stuck inside your nose and keep the passageways that serve the sinuses free of obstruction.  For a further boost, try dropping some Eucalyptus Oil in the bath with you - it's a great, natural decongestant.

3. Eat Spicy Foods Spicy foods are not for everyone but they can help clear your nasal passages.  If you are a fan of fiery foods such as curry, hot peppers and mustard, drop some extra into your evening meal to help open up your nasal passage.

4. Get a Humidifier A humidifier helps to keep the air moist, providing you with a great way of eliminating arid air that is a leading cause of dry sinuses.  You should only use a humidifier during dry summer months wherever you live and keep your eye on it - the humidity levels should ideally sit at around 30-50%.  If condensation starts to form on your windows, you need to adjust the settings or turn it off!  Any humidifier should be kept clean as mold can form on them - and that can cause allergies in itself.

5. Use a Warm Compress Warm compresses can help with sinus pain as they help keep the nasal passage moist. Put uncooked rice or oats inside a clean tube sock, and add some lavender or cinnamon for a more pleasant fragrance.  Microwave the compress for 30 seconds then test it. If you are happy with the level of warmth, remove it and apply it on to the nose and surrounding areas. Alternatively, fill a large bowl with steaming hot water, place a towel over your head to stop the air from escaping and lean over the bowl to breathe in the air.  Again, adding some eucalyptus oil to the water can be beneficial.

6. Use a Saline Solution A saline solution can be as effective as a decongestant in combating blocked passageways that can lead to sinus pain.  A saline wash thins mucus so that it can flow more effectively through the nose and surrounding chambers.  Studies have concluded that saline solutions are some of the best lines of defense against sinusitis and can be used daily to prevent symptoms from developing. Solutions such as Neti Pot are available from your drug store.

7. Guard Your Bedroom Against Allergies Allergy flare ups are a common cause of sinus pain and we can take steps to avoid them.  As allergies often flare in the evening, ensure your bedroom is kept free of factors that can contribute to irritation.  Dust covers on your pillows and quilts can help eliminate pesky dust allergies and although it may leave you heavy of heart, stopping your pets from sleeping in your bedroom can help as well.  If there are flowering plants in your room, you may also consider removing them if you are experiencing pain or irritation.

8. Try Bromelain Supplements Bromelain is a protein found in pineapple stems and can be bought as a supplement from health food and natural remedy stores.  It has been used by boxers and other combat sportsmen to reduce inflammation after fights and there is evidence of success when it is used to reduce swelling around the nose associated with sinus problems. You should, however, consult your Doctor before taking Bromelain if you are on any other medication, as it may interact with them.  Be sure to read the dosage instructions carefully.

9. Avoid Antibiotics Until You Have Exhausted Natural Remedies Most sinus problems are viral, not bacterial. So antibiotics should not be used in the majority of cases. Antibiotics are our best defense against bacteria but they are not effective against viruses and are not an appropriate treatment for them. Overuse of antibiotics can actually lead to bacterial resistance and make you more susceptible to super bugs.  Natural remedies and over-the-counter medication should be your first port-of-call and if problems persist - move to point 10.

10. See Your Doctor When Problems Persist If the natural and over-the-counter remedies fail to improve your condition, you should consult a Doctor. Doctors can make a referral for a scan which may uncover anatomical blockages that require surgery, or they can send you to be allergy tested. Your Doctor can also refer you to an Ear, Nose and Throat Specialist if your problems require a more involved or integrated form of treatment than natural remedies can provide.

How To Make a Saline Solution at Home You can buy saline solution from your local pharmacy, but if you want to make your own you can do so. Mix half a teaspoon (2.5g) of salt and half a teaspoon (2.5g) of baking soda in 1 cup of water at room temperature.  Use clean bottled water if possible.  If you use tap water, sterilize it and let it cool until it is lukewarm. To apply the saline solution, whether it be homemade or purchased: Use an all-rubber ear syringe which you can buy at a pharmacy. User a water flosser, set on low. Pour the solution into your hand, and sniff it up each nostril separately. Aim the solution towards the back of your head not the top, and it should run through your nasal passageways and into the back of your throat.  Once it arrives in your mouth, you can spit out the remains, so apply when near to a sink.

Read More

This ONE Plant Prevents Mood Swings and Balances Hormones

If you’ve been searching for a way to have a better balance of vitamins and minerals for your brain and body, look no further than this special plant.

If you’ve never heard of it before, Moringa contains so many vital nutrients for the body, and has been used for thousands of years because of its healing benefits. Today, millions of people use it in tea, take Moringa supplements or powder to enjoy the incredible benefits of this plant. To give you more of an idea of how powerful this plant truly is, in 2008, the National Institute of Health called Moringa (MORINGA OLEIFERA) the “plant of the year,” acknowledging that “perhaps like no other single species, this plant has the potential to help reverse multiple major environmental problems and provide for many unmet human needs.”

Because Moringa contains many antioxidants and nutrients, past research has largely focused on how it can help to treat disease and malnutrition in many parts of the world. Just about every part of the plant can be used, as moringa is a very versatile plant. Throughout the world, Moringa is used for treating serious conditions including:

• inflammation-related diseases
• cancer
• diabetes
• anemia
• arthritis and other joint pain, such as rheumatism
• allergies and asthma
• constipation, stomach pains and and diarrhea
• epilepsy
• stomach and intestinal ulcers or spasms
• chronic headaches
• heart problems, including high blood pressure
• kidney stones
• fluid retention
• thyroid disorders
• low sex drive
• bacterial, fungal, viral and parasitic infections

So, to give you an idea of just how nutrient-packed MORINGA PLANT is, here are some interesting facts about the vitamins and minerals in this amazing plant.

• two times the amount of protein of yogurt
• four times the amount of vitamin A as carrots
• three times the amount of potassium as bananas
• four times the amount of calcium as cows’ milk
• seven times the amount of vitamin C as oranges

HAVE YOU EVER TRIED THE MORINGA PLANT? HERE’S WHY YOU SHOULD:

Moringa grows in tropical locations around the world, from the Himalayas to parts of India and Africa and contains over 90 protective compounds to help combat disease and boost the immune system.  Many people call Moringa “the miracle plant” due to its potency as a natural remedy for fighting inflammation and malnutrition.

So, we’ll give you a few important reasons to start adding Moringa to your diet.

IT CONTAINS MANY ANTIOXIDANTS TO HELP REDUCE INFLAMMATION

Moringa continues to gain traction as a powerful natural remedy and replacement to conventional pharmaceuticals because it contains some of the same compounds as the drugs do, without the nasty side effects. According to a report published in the Asian Pacific Journal of Cancer Prevention, moringa contains essential amino acids, carotenoid phytonutrients, as found in carrots and tomatoes, and antibacterial compounds that work identically to those found in medicines.

Inflammation can cause many problems within the body, but Moringa can fight inflammation due to the strong anti-aging compounds present in the plant, including Vitamin C, beta-carotene, quercetin, and polyphenols. These compounds help to reduce risks for certain types of cancers, high blood pressure, and other chronic diseases.

IT CAN BALANCE HORMONES NATURALLY

In a 2014 study published in the Journal of Food Science and Technology, researchers select ed ninety postmenopausal women between the ages of 45–60 years to test how different levels of Moringa would effect their hormones. Results showed that supplementing with Moringa and amaranth caused marked increases in antioxidants in the body along with impressive decreases in oxidative stress.

Also researchers found better fasting blood glucose levels and increases in hemoglobin, leading them to draw the conclusion that Moringa can prevent hormonal changes and age-related diseases.

MORINGA PLANT PROMOTES BRAIN HEALTH AND PREVENTS MOOD SWINGS

Moringa contains a significant amount of protein, and is packed with tryptophan, which helps the body to produce the relaxation hormone called serotonin. Moringa can also help reduce fatigue, depression, mood swings, and insomnia, according to some studies.

IF YOU’D LIKE TO START USING THE MORINGA PLANT, HERE ARE THE MOST COMMON WAYS TO DO SO:

Dried Moringa leaves or powder: The leaves of the Moringa plant have the most antioxidants and healing benefits, so you can either take capsules, powders, or teas with mealtimes to utilize the plant in this way.

Moringa seeds: Moringa pods and flowers have a high phenolic content along with essential proteins and fatty acids. These parts of the plant can help to purify water and add protein to nutrient-poor diets. Creams, capsules and powders containing Moringa will usually be prepared using the seeds.

Read More