Causes and Prevention to back pain

Common causes of back pain

1. A sudden injury to the back due to an accident
2. Lack of exercise and activity that leads to muscle wasting around the spine
3. Obesity
4. Smoking, which leads to inhibition of calcium absorption and weakens the spine
5. Gynecological conditions such as menstrual cramps and pregnancy
6. Mental stress
7. Maintaining a wrong posture while working long hours at a desk
8. Standing for long periods of time, putting too much weight on one leg

Sitting in chairs that are not ergonomically suited for your back

Prevention to back pain

As we know prevention is better than cure, it also is applicable here. Some preventive remedies are:

1. Maintaining good postures. Don’t slump while sitting
2. Avoiding sudden strain to the back
3. Not wearing high heels, which strain the spine and back muscles
4. Learning how to lift. When lifting heavy objects, get close to them, slowly bend your knees, keeping your back straight. Do not bend over and try to lift, as this puts a lot of strain on the backbone.
5. Avoiding sudden twisting of the back
6. Ensuring proper support to the back while sitting for long periods or driving.
7. Using a right mattress. The mattress should always take the shape of the back. When lying down the imprint of the body should leave a slight depression on the mattress

Running a vital tonic

Why should you run?

The golden rule says – you should run because it helps in preventing the chances of developing cancer and cardiovascular diseases.

A little amount of running everyday keeps you fit mentally and physically. Research proves that a combination of diet and exercise is an effective way of reducing weight and increasing lean tissue. Running helps a person to burn on an average-500 to 600 calories per hour.  An average human being can burn around 2000-2500 calories a day by doing simple, everyday things. If you run five miles a day, it will reduce an additional 500 calories

 

Benefits-

 

Good Health

 

Lowers blood pressure and maintains elasticity of the arteries.

 

Keep’s the lung’s strong and powerful.

 

Decreases the incidence of the bone loss disease and anxiety.

 

Allay stress, depression and anxiety.

 

Promotes the release of mood enhancing endorphins.

 

Lifts up your spirits and enhances your sense of focus and confidence.

 

Running keeps you relaxed and you can eat and sleep well.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Prevention of High Blood Pressure

1. ‘Prevention is better than cure’ is the dictum very true in the case of blood pressure. Keep it away by sincerely following a regulated life. For once it develops then you will have to be vigilant ever, for like diabetes, blood pressure can only be controlled and never fully cured.

1. The importance of incorrect mental attitude in the development of high blood pressure can not be over emphasized. Parents should mould their children’s minds in such a ways that they stay clear of the induced blood pressure due to wrong habits. Even in the cases of hereditary high blood pressure, a regular regimen would go a long way to help them lead a healthy life.
2. A person desirous of preventing high blood pressure should develop correct habits, eat in moderation, cut down the intake of salt and see to it that he doesn’t become overweight.

1. All parents who wish that their children do not smoke or drink should themselves give up such vices.

e. Develop positive thinking. Think that nobody is going to damage your interest,

that the world is gay and worth living and that to be healthy is the ‘preamble’ of

your body ‘constitution.’ Avoid stress and don’t overexert yourself to start one

upmanship with Lord Almighty.

After all, you are not omnipotent but of the puny existence that came in the world through divine scheme. Do your efforts but don’t long for getting the result in the desired way. Because it is not within your control. But if you do well, you are bound to get good result.

Diet for the high blood pressure patients

Eating a balanced diet is essential for a high B.P. patient because a strict region diet brings faster relief than the medicinal treatment. Salad, green vegetables and fresh fruits should be eaten in large quantity and cereal-based items should be consumed as little as possible.

Such patients must eat more at least two hours before going to bed at night. They should not drink water during their meals. They must avoid taking fried, roasted and spicy food. Exclude red pepper, pickles, hot spices, etc. Given below is the list of the items such a patient should have and also what he should not.

Avoid : Table salt, salted or smoked meats, Bacon, ham Sausages; salted or preserved fish, sardines; potato chips, salted nuts, salted popcorn; pickles, olives, ketchup, Soya sauce, chili sauce, all types of cheeses. Whole milk and ice-creams, canned tomato juices, spinach and carrots; baking soda powder.

Must have : Apples, apricots, dates grapes, melons; prunes, raisins, watermelons, orange juice, apple juice, grape juice, pineapple juice, asparagus, barely, carrots, cabbage, corn, cucumber, cooked cauliflower, cooked green beans; mushrooms, onions, peas, potatoes (baked or boiled), spinach (fresh), tomatoes (raw preferably), frozen vegetables without salt; chicken, lamb, duck turkey; fresh fish; bread made without salt or with sodium free baking powder; shredded wheat, rice; non-fat dry milk, skin milk and unsalted margarine; less sugared coffee and tea and lemonade; garlic, pepper and onion powder.

Walking, Running or Swimming?

We always think which is better exercise? Walking, running or swimming? Here is brief information on above mentioned exercise.

Walking is a good calorie burner and fitness tool, particularly for beginners and the unfit. It is a low cost and easy method of keeping fit, although it does very little for the upper portion of the body.

Running or jogging helps burn of those extra calories from the hips and stomach. Since walking and jogging can be done practically anywhere, it is a much easier form of exercise.

Swimming on the other hand, is costly and time consuming. Compared to walking and running, swimming is better as it not only burn calories faster, but is also excellent for all round fitness, balanced body strength and flexibility.

All types of exercise have their own benefits. What important is that we should carefully select an exercise pattern and do it regularly. Then, we can realize benefits of exercise.

Diet & Exercise for Diabetics

Diabetics need a balance of diet and exercise in their lives,  for improved blood glucose control, and general being.

Diet

Eat a healthy and balanced diet

Trim the fat

Restrict the intake of soul

Fiber + complex carbohydrates = better health

Follow your food guide

Exercise

Exercise in Diabetics ha the following benefits.

Exercise frequently reduces insulin requirements in two ways : increasing the body’s sensitivity to insulin and by burning glucose more effectively.

Exercise lowers cholesterol levels in the blood o that the risk of arteriosclerosis and coronary artery disease may be lessened

Effective exercise for people with diabetes

1. accelerated-pace walking
2. jogging or running
3. aerobics or jumping rope
4. swimming
5. rowing
6. bicycling

30 minute workout for 4 times in a week is ideal. Always consult your physician before beginning any diet or exercise program. Choose an exercise according to your age. Keep continuity in doing exercise.

Brief explanation of Blood Pressure

Blood pressure can be defined as the pressure which the blood exerts against the wall of the arteries through which it flows. This pressure is categorized as high and low.

In all human beings the blood pressure varies from moment to moment. It rises when we are exerted or tense and drops when we are relaxed or asleep. There are normal changes in the blood pressure and occur in every one of us.

However, in persons suffering from high blood pressure, the pressure exerted by the arteries goes up and remains consistently up. In fact, this is the chronic condition called high blood pressure or ‘hypertension’. Left untreated, this condition might lead to such serious consequences as stroke, heart or kidney failure or paralysis.

Eating a balanced diet is essential for a high B.P patient because a strict of regimen diet brings faster relief than the medicinal treatment. Salad, green vegetable and fresh fruits should be eaten in large quantity and cereal-based items should be consumed as little as possible. Such patients must eat at least two hours before going to bed at night. They should eat not more than about eighty-five percent of their meals.

Heart attack …

When the walls of the blood vessels become thick and lose their elasticity this condition is called atherosclerosis which is the chief malady for causing heart attack.

The blood vessels of a healthy person are highly elastic. This property of elasticity is extremely essential because organs require less or more blood as per the need of the situation. For example, heart requires more blood when a person is doing a strenuous activity. At such a time the coronary arteries expand so as to carry more blood to the heart.

Persistent high blood pressure renders the blood vessel narrow and hard. Narrow and hardened arteries cannot expand to carry more blood even when necessary. If this hardening continues unabated, a coronary artery may become too narrow and may get totally obstructed. This results into the death of a part of the heart muscle. This nothing but heart attack.

So, it is recommended to take care of your health by a proper exercise and diet.

Reducing stress …

Sometimes stress is subtle. Very often stress practically hits you in the face. Some of these suggestions can help avoid stress.

Write down a list of events which regularly make you feel stressed. These may include things like rushing for a train or a bus. Then by rearranging the list see how you can avoid these situations. Rising 10 minutes earlier or by altering your working hours you may be abler to avoid driving in the rush hour because these situations can have a bad effect on blood f pressure. However, in moments of crisis try to remain calm and relaxed.

Meditation is one of the good resources to help in you being calm and relaxed. Do meditation early in the morning and before sleeping at night. You can do it at any time which you find most suitable.  Early morning meditation provides you internal energy to face the day challenges. If you do it before night sleep, it helps you to have sound sleep for whole night.

Whichever stress lowering method you adopt, it should keep you mentally fresh. It should make relaxed and calm.

Do regular exercise

Regular exercise will help maintain your general physical fitness, which in turn ensures normal blood pressure. Those patients who have been physically inactive prior to the heart attack are encouraged to become more active and to take regular exercise like brisk walking & gentle jogging.

However sudden and severe form of physical exertion like running, weigh lifting, etc, muse me avoided. Yogic exercises like pranayama, meditation can be adopted for a healthy heart. Whatever exercise a person adopts, it should be enjoyed and never be rushed through.

Exercise pattern should be selected according to age. Specific exercises are not suitable to particular ages. For example, heavy workouts cannot be done after forty or fifty age. It is recommended that one should carefully choose exercise pattern. Never do an exercise in competitive methods when you are public ground. It can cause you to ignore a main purpose behind doing exercise. And that is keeping you fresh whole day.

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