Spine-health problems can be painful and can affect the life of a person to a greater extent. From trouble lifting heavy things to inability to perform routine tasks; this ‘can’t do’ list can lead to a dead-end.

If you have been suffering from a spinal issue, you can surely relate how it feels. Sharing my personal experience, I became habitual of resolving my pain with over-the-counter painkillers. You can say I learned to manage pain over time but I never tried to figure out the root cause of the problem. The result was that I had to go to the chiropractor in Peshawar where I began my treatment.

Why is spine health important?

Spine-health is one of the most important aspects of human health as our spine literally makes us stand. Numerous conditions can affect our spine health starting from the neck to lower back. Most common causes of spine disorders include;

1. Accidental injuries
2. Inherited spine problems
3. Infection
4. Ageing
5. Birth defects
6. Inflammation

How does food affect your spine-health?

Spine problems can range from back bracing to complex spinal surgeries depending upon the condition. However, diet can play a major role in your spine health. No matter if you are looking for prevention or dealing with a spine health problem, some foods are packed with nutrients that can improve your spine health.

Spine-healthy foods

Here are some of the foods that you can improve your spine health including;

1- Plant proteins

Proteins are one of the three major nutrients in our diet. Apart from our muscles, proteins are known to improve your spine health as well. In protein, plant-based protein is rich in proteins that don’t cause inflammation and are safe for consumption with spinal problems. Among plant-based protein lentils, flax seeds, chia seeds, beans, and soy are some good sources of protein.

2- Salmon

Besides plant-based protein, the omega-3 fatty acid is also important for your spine health. If you don’t have a problem with seafood, you can add salmon to your diet. Salmon is a source of lean protein as well as it has omega 3 fatty acid in a good quantity. Omega 3 fatty acid in salmon can help to protect against inflammation.

4- Vegetables

Undoubtedly, all vegetables are good for you but the vegetables with natural pigments are the best. Some vegetables contain properties that help them to effectively fight spinal problems. The veggies like broccoli and kale have components with anti-inflammatory properties that can work well for your spine health.

Apart from spine health, veggies tend to improve your overall health in general. I remember when I was going to the caring and curing center in Peshawar for certain treatment, I remember my physician asked me to consume a minimum of 7 cups of vegetables in a day.

5- Good fat-containing oils

As per common belief, oils are considered as a high-calorie dietary product but some of the oils contain key nutrients in them. You can include certain oils such as olive oil, sesame oil in your diet as these are a good source of omega-9 fatty acid known for its anti-inflammatory properties.

6- Dairy products

Calcium has its recognized role in improving bone health in general. Many dairy products including milk, cheese and yoghurt provide sufficient quantities of calcium that makes them a spine-healthy food. You can add these dairy products to your diet if you want a healthy spine.

7- Herbs and spices

Using certain spices and herbs for treatment is a centuries-old practice. Well, when we look deep we get to know that these herbs and spices contain certain good properties. Such as turmeric is known for its healing properties and ginger contains anti-inflammatory properties. You can add these herbs and spices into your diet including herbal teas as they are known to boost immunity, reduce inflammation and have healing properties.

8- Fruits

Just like veggies, fruits are also good for your spine health. The fruits packed with antioxidants and other essential dietary components can make your spine healthy.

Bottom Line!

The first thing that comes to your mind when you think of spine problems is probably medication. But you can eat a healthy diet to improve your spine health. So, start today because choosing the right food today will ensure a healthy spine tomorrow.

Your kids are not always holding the patience as you adults can. They don’t get the severity of the pandemic. Therefore, forcing them to stay at home is becoming mentally and physically disturbing for them. Kids are active most of the time and they love to spend time in playgrounds and parks. At this stage during pandemics, they are stuck at home, gaining unnecessary weight and being moody at the same time.

According to Michael Giannulis, taking care of your little ones at this stage is always the prime factor to consider. It will help you to keep your little ones safe during this pandemic situation. There are some simple steps to follow, and you can get some promising tips from WHO and other healthcare organizations.

The basic tips of child care from Michael Giannulis:

If you are a new parent and don’t know how to cope up with your child and this pandemic situation, then there are some basic tips you need to address.

• Make sure to establish one structured and consistent daily routine here.
• You can always set aside 5 to 10 minutes every day for that special time.
• It will involve you letting your child lead the play in here.
• At this stage, parents need to use praise and then avoid commands, questions, and criticisms.
• Remember to strengthen the family in the way you want. Make sure to identify one day of the week that can turn out to be the game night or movie time with family.
• Make sure to take time daily and encourage your little ones to do some exercises.
• Also, use time at home for promoting exploration of the current new interests here.
• Don’t forget to praise liberally and also ignore some of the minor misbehavior like whining.

Mike Giannulis asks you to encourage hand washing:

Hand washing seems to be a major way for preventing the spread out of COVID and some of the other infectious diseases. In case the virus is living on your child’s hand and they touch their face with it, chances are high that they might get infected.

• Experts like Mike Giannulis will ask you to encourage your kids to wash their hands frequently at home and at school.
• The child needs to wash hands after blowing the nose, sneezing, or coughing.
• They need to wash their hands after handling face masks, leaving the public place, and also touching pets or animals.
• Moreover, it needs to be a mandatory note to wash hands after touching pets, animals and even after using the restroom.
• Right before they take in some food and after finishing the meal, hand washing needs to be there.
• They should definitely wash hands before they can touch the face too.

If you cannot find soap and water, then you can ask your child to use hand sanitizer with 60% alcohol in it. You can also provide your little one with hand sanitizer for school and even give them extra wet wipes to clean desk areas, anywhere they step in. These simple steps can help prevent spreading viruses to your little ones.

Just stepped into the 30s? Do not worry; you are not alone in the race. The truth is there is nothing that you cannot achieve at 30 that you achieved in the 20s. You can still lose weight fast, even get fit, and attain your ideal body weight. But it would help if you discovered the changes that the body is undergoing. Being aware of those changes and acting accordingly is the way to go. Fitness and weight loss have no age bar. 

Weight loss calculator helps you to determine that how much weight you have to loss within a specific period of time. All you need is to provide your existing weight, gender, age, and mostly crucially your height, it will let you know how much daily calories your body is required to intake. High weight and obesity can cause various diseases that can harmful for your body. Weight loss calculator is also so beneficial for women especially after giving birth to a baby, because women are most likely to gain weight during and after the pregnancy.

Shuffling work-life and conventional obligations is an intense undertaking, yet ladies have been doing this with incredible. In the savagely serious world, ladies have demonstrated their proficiency over and over, yet in an offer to demonstrate their multi-witty worth, has their wellbeing assumed a lower priority? Stop and think. Have you missed your morning meal to scramble for a significant gathering thinking you’ll get up to speed with a light nibble later? Is it accurate to say that you are observing your carb, protein, and fat admission while having your lunch? These minor concerns, which might not have made a big deal about a distinction in your 20’s, are here to frequent you in your 30’s. Fortunately, you can stand tall before every one of these difficulties with these proposals.

Know the Changes 

In the 30s, the metabolism rate will be a little slow, which means it will burn fewer calories than before. But before you find yourself on the TV Show My 600lb Life and in need of Dr Now diet, these simple rules can be followed. Besides, you will also experience hormonal changes. The elasticity of the skin will fall, and the face will have tiny wrinkles. The renewal of the skin is too slow. These changes are never sudden or drastic, but the process begins as you enter the 30s. Thus it is time to undergo some corrective measures that help you look healthy, young, and fit as you shed the extra pounds.

Right Diet 

A vital part of the weight loss and fitness plan is the diet. To start with, it is essential to keep all junk food away along with habits such as excessive smoking and drinking. Along with weight gain, these habits can lead to several adverse health impacts. Most importantly, drink an adequate amount of water to flush out all the toxins and keep the skin hydrated and healthy. 

Eat 4 to 5 small meals daily to keep the metabolism going. Include lots of vegetables and fruits to cut calories and get enough vital antioxidants, vitamins, and minerals. Add lean protein to keep muscles lean and healthy, and take milk and milk products in abundance to get sufficient calcium.

If You Are Planning to Start a Family

The same number of ladies in their 30’s is likewise intending to consider, their iron and folate content turn into even more basic. Folate is a nutrient ladies need in wealth to forestall any birth surrenders. 

You can have beans to up your folate levels. A cup of beans contains 200 to 300 micrograms of folate. Folate helps produce DNA and structure new sound cells, accordingly fundamental for anticipating ladies. Different approaches to build your folate admission are green verdant vegetables like spinach and citrus natural products.

Exercise 

Along with a proper diet, the right exercise is also essential to stay in the pink of health. It will help you lose weight and keep you fit and healthy. Making you slim and doing exercise daily will boost the skin’s elasticity and improve muscle tone. Besides, it will improve blood circulation and keep stress at bay.

For Better Bone Health

The following significant concern is shrinking bone wellbeing. Indeed, an issue usually connected with more seasoned ladies presently influences ladies in their 30s too. As you develop old, your estrogen level decays, which thus influences your bone-thickness unfavorably. Along these lines, an expanded calcium admission combined with nutrient D gets basic at this point. Ladies need around 1000mg of calcium daily. Great wellsprings of calcium incorporate milk, curd, chia seeds, cheddar, broccoli, almonds, bukchoy, and so forth 

Incorporate these master recommendations and stand tall and solid against a portion of these organic difficulties like the wide range of various difficulties you’ve been propping so effectively.

Fat Burners 

Despite doing a regular workout and eating a balanced diet you should check out herbalife afresh benefits, also there may still be a bit of flab that you cannot burn, which can be frustrating. Here, effective fat burners such as burning fat supplements and others like vintage burn fat burner can act as a savior. These supplements can do a lot, such as stop food cravings, boost energy, and eliminate fat spots. They have ample health benefits such as increased energy levels, thermogenesis, and suppression of appetite. 

The specialty of these fat burner supplements is that they are made with some of the best ingredients such as caffeine, green tea extract, hot peppers, vitamin D, and Glucomannan, which are all useful for burn fat quickly fast.

Look out for these ingredients, choose the best fat burner, and stay in good shape now and forever. Your body will thank you for this. 

Dementia is a medical condition that involves cognitive dysfunction. A large number of behavioral and mental changes may occur as a result of this medical condition. In case your parents are suffering from this disease, it becomes a matter of concern for you as a child. If you choose to be a caregiver for your parents, you will have to note the many essential things starting from understanding the disease. Alzheimer’s disease is one type of dementia that is characterized by pronounced stages. It is a progressive condition, which means the symptoms increase severely with time.

Many studies have revealed that people suffering from this disease live for about four to eight years after confirming the condition. However, there are cases where people may live for more than two decades, also. You will have to be aware of the different dementia stages to cater to your parents with all that they need.

Studies have revealed three primary stages of Alzheimer’s disease: the early stage, middle stage, and the later stage. The first stage can involve forgetting recent events, difficulty with numbers, losing the ability to organize and plan events, etc. The moderate or the middle stage includes increased memory loss, confusion; test to get dressed up, trouble paying bills, the problem in following instructions, and the like. The severe or the last stage of Alzheimer’s includes problems to eat or swallow, trouble to sit or walk without assistance, individual personality changes, etc.

A step by step guide to taking care of parents who have dementia

• Making the home environment safer: as the disease starts to progress from the mild to the moderate stage, you, as a caregiver, have to transform the house environment to make it less risky for the patient. You will have to make changes in the home decor to reduce the risk of falling. To ensure your parents’ safety and security, you will have to ensure that they get limited access to the kitchen.

   The kitchen is a storehouse of dangerous equipment ranging from knives, pillars, stoves, microwaves, and the like. You will have to make regular checks for fire extinguishers, use carbon monoxide detectors and smoke detectors at your home. In the bathrooms also you will have to make use of grab bars. Even the use of safety stickers can help to make the surface much safer. In addition to this, proper lighting of the bathroom, doorways, and staircase is essential. Lastly, you must always keep away the rugs and, at the same time, install latches for safety measures.

• The role of research: providing care for patients with dementia, especially parents or an elder relative may not come naturally. It is not even intuitive. It requires a good deal of research into every dimension of the disease. You will have to learn about the person’s proper treatment and consult a doctor for the same. Try to gather information about the medication, treatment method, the things to avoid, etc. You must stay vigilant to face the outcomes of dementia. According to memory care in Anchorage, there are different types of mental symptoms associated with dementia, leading to personality changes. As a caregiver, it is your responsibility to understand the reality of the disease.

• Finding resources: at the moderate and severe level of dementia, a caregiver may feel stressed. You will have to learn how to cope up with different types of situations. Along with the patient‘s care, you will have to be conscious of your well being as well. You can take regular breaks to avoid any caregiver burnout. Also, you may take the help of friends and family members to take care of your parent. Never try to handle everything on your plate and do not hesitate to ask for help. The memory care in Alaska provides different types of guidelines regarding how you should maintain a balance between your parent’s well-being and yourself.

In light of the above-given points, you must know that dealing with dementia and playing a caregiver’s role is a daunting task. Take the help of your family and friends to distribute the responsibility with them. You may use online and offline platforms to gather reliable information owing to the disease. Your activities should have more strategic planning and proper execution to achieve realistic targets. In addition to this, regular family meetings are a productive way to deal with the issue.

You can also fix appointments with therapists and doctors to help cope up with the situation. It will become challenging for you to handle this situation alone; thus, you seek professional help. A skilled professional has the proper training and knowledge to deal with patients who have dementia. You can also collect knowledge from various sources, but you can not have the appropriate training that a professional can provide.

 

Carbs are essential for high-intensity workouts, be it running, skipping, or sprinting. These activities may not be the best when following a ketogenic diet because the diet insists on as minimal as possible carbs for desirable results. But, that does not mean you should not work out.

Incorporating low-intensity workouts into your routine can help you improve your energy, stay active and remain productive. If you are looking for gym workouts that complement keto, these discussed below can be viable options.

 

Cardio Workouts

If your primary exercise is cardio, it is easy to follow the keto diet alongside gym workouts without straining or lowering performance. Remember, you do not have to exercise at high intensities that require your body to be loaded with sugar. All you need to do is get your heart rate up and keep it consistent during cardio.

With cardio, you will benefit in many ways other than burning fat. Your mind will be clearer, and your performance will improve and, ultimately, your productivity. You might notice an increase in endurance doing cardio while on a keto diet.

It is important to keep the intensity at low to moderate, so you do not burn out. On this note, you should aim for a heart rate between 50 to 70 % and be careful not to go past that. If you are starting on keto, aim to stay within a lower range and gradually increase as you adapt.

Here are some cardio exercises that you do at the gym while on keto;

 

Weight Lifting

You can increase your strength, power and muscle mass while on a ketogenic diet. The best part is that you can improve all three with the same workout, hence more desirable results. However, weightlifting while on keto is a little different than on a regular diet.

You need to do very short sets since the body can sustain activities less than 10 seconds without glucose. And, since the body has little to no glucose as fuel, sets less than 10 seconds are recommended. Aim for a program that prescribes five or more sets of five or fewer reps per exercise.

Lower sets can maximize hypertrophy, which in layman’s terms is muscle gain. That means that your muscles do not need more than ten reps to grow. The most important thing is for your muscles to grow and increase every week.

Therefore, when weightlifting, it is advisable to go slow. You would rather do more short reps than go all out and burn out. If you wish to go strong and adopt traditional bodybuilding, you would need to supplement your diet with a few carbs. You might need some pre-workouts and other supplements if your ultimate goal is to add muscle mass.

Exercise is important whether or not you are on a specific diet. With keto, you can engage in low to moderate exercises to keep your productivity booming and energy thriving. The suitability of these exercises varies from one individual to another, so it would be best to try light and build up as you go.