sleep

How to Get Rid of Back Pain

August 29, 2020 by namafit

There is a wide assortment of natural treatments to soothe your back. These methods and procedures can help you reduce the intake of medications.

Like all of us are different from each other, we have different needs of methods and treatments when it comes to back pain as well. So, you have to check out the ways I’m going to provide to find what works best for you!Â

Blue cell background. Life and biology, medicine scientific, molecular research dna. 3d rendering — Blue cell background. Life and biology, medicine scientific, molecular research dna, 3d rendering

Drink Anti-Inflammatory Beverages

Several antioxidants, anti-inflammatory, and even anti-cancer agents can build up in your blood when you consume anti-inflammatory foods regularly. These agents can play a significant role in reducing and/or eliminating inflammatory reactions in the body over some time.

Consuming these healthy drinks, regularly, may help reduce your back pain.

Tart Cherry Juice

Cherries are rich in antioxidants. Then there are anti-inflammatory agents in this as well. Cherry juice can help reduce muscle pain. Cherry juice is readily available to buy at grocery stores and commonly holds the tart cherry extract.

Ginger Green Tea

You can also try infused-herbal beverages, such as ginger-green tea, which includes the pain-relieving benefits of both green tea and ginger. Ginger-green tea bags can be bought from shops and stores. You can easily enjoy a cup both at work or at home.

Turmeric Milk

A secure method to consume turmeric is to mix a small quantity of turmeric powder in a glass of warm milk. You can combine honey or stevia to the milk if you fancy a sweet taste. Devour this drink, preferably just before bedtime, to support the anti-inflammatory process to work while you sleep

Sleep Faster and LongerÂ

woman with back pain hunched over holding lower back

When you have a peaceful night’s sleep, your backbone will feel less sore during the day. And with a night of therapeutic sleep you can have healing advantages and make yourself feel renewed, restored, and less stressed.

Valerian

It is a supplement made from the root of the valerian plant. It may help you sleep faster and stay asleep longer. Which, in turn, will make you relieve the back pain.

Melatonin

The natural sleep hormone developed in your brain, melatonin, can be taken as a supplement to enhance your sleep cycle. It can help relieve you off of the heinous pain.

L-theanine

It is an amino acid found in tea leaves. It’s called L-theanine, and it may help some people feel comfortable and get better sleep.

Vitamins C and B6

These vitamins are the natural steroids in your body. They control your metabolism and promote good sleep as well. Supplements of vitamins B611 and C10 are known to help the body monitor and produce natural steroid hormones.

Avoid Static Posture

man holding sore back with spine highlighted in red

It is essential to pay heed to the joints and muscles of your spine and hip. Prevent tiredness and strains on these joints by following simple tips.

Rotate Activities

You can rotate your activities to avoid the same set of muscles and joints from getting over-fatigued. Take this for an example, if you have been working and standing for some time, you

might reconsider changing to a different activity, especially an activity where you can sit down. Then you can go back to standing once the muscles and joints have had a chance to unwind.

Avoid Excessive Sitting

Please, consider using a standing desk while you work. When you sit for a long duration, the stress on your spinal discs increases. Try and strive to get up every hour and walk a short-range to take the load off your back.

Check Your Posture

To do that, you can just your shoulder, neck, and back and whether they are aligned to prevent stresses on your spine. Unsupported, poor posture can lead to numerous problems in your back. It will increase or cause the pain in your back to overflow.

When you have a flare-up of symptoms, concede to less strenuous activities, such as reading a book, or crafting. Such actions can help divert your mind from the pain.

Use Red Light TherapyÂ

woman with back pain showing red light therapy

Light therapy for back pain is one of the most exciting fresh treatments available today. It’s a painless, effective, and a completely natural solution.Â

The Science Behind It

Red light therapy, also called low-level laser therapy, is an unconventional method to manage pain caused by spinal disorders, osteoarthritis, muscle tears, and bone breaks.

Some instant relief comes from the soothing, gentle warmth of high-intensity red LED bulbs. The heat penetrates deeply, which relaxes the muscles.

Say, when you’re in pain, your muscles start to tense up and stay that way, which increases the perception of pain. Muscle relaxation makes the brain understand that everything is okay and that the danger is in the past. This relaxation technique helps to lower the perception of pain.

You can deliver a soothing warming effect with any light or even a hot bath. But, achieving intense and lasting pain relief depends on getting down to the cellular level. That, too, using a linear spectrum of light that’s known to have therapeutic properties.

Mindful Meditation

Meditation is an excellent way to improve concentration, release endorphins (feel-good hormones). So, through attentive reflection and meditation, you can master the way your body perceives pain.

So, don’t wait up and start practicing by finding a dark, quiet room and meditate for 5 to 10 minutes in the morning, every day. Also, try meditating before bedtime to enhance your meditative abilities.

In case you don’t like to meditate, try easy breathing exercises. These exercises and methods are only going to take 10 deep, slow breaths in a row. They are comfortable, and they won’t take a lot of your effort.

7 Benefits of Meditation During Pregnancy

February 26, 2020 by lalavananda

Pregnancy can be an anxious time for parents-to-be, especially for first timers. Even if you already have children, a new baby adds on loads of work. Worry, stress, and mood swings are all common and normal, but wouldnâ€™t you want to relieve some of this anxiety? One important aspect for a smooth pregnancy is the ability to let go and release, in both a physical and mental sense. Remaining confident in your body and allowing fear to dissipate also calls for a more desired labor process. Meditation can help starting day one of your pregnancy and if you are a regular practitioner before that, then good for you! Even if you are near term or post-partum, it will only assist in whatever situation you may be experiencing. Listed below are some the benefits you will reap from taking some quiet time for your body, mind and growing child.

1. Release fear, anxiety and stress

Even if you arenâ€™t pregnant, this is a good reason to meditate. Over time, a consistent meditation practice helps quiet the mind and reduce stress. These pent-up emotions are known to prolong labor which in turn will affect your mood and stamina during delivery. Itâ€™s perfectly normal to feel scared and burdened, but it doesnâ€™t hurt to lower the levels of these feelings. The more empowered and confident you feel in your body and mind, the better you will be able to navigate during the labor process in every aspect.

2. Connect to your baby in your changing body

There is literally another person growing inside of you. This applies major changes to your body, but this is also an important time to begin cultivating a bond between you and the magic inside of you. In my opinion, one of the most interesting things during pregnancy is the idea that there is another being with chakras inside of you, meaning you are carrying two sets of chakras. Meditating during this time helps you with aligning to yourself and your growing fetus. Right now, you are one with your child, and the time will come when s/he arrives in a physical form. Taking the time to connect with your baby while s/he is in the womb only calls for a greater connection on the physical plane.

3. Take moments for self-care

Savor this time for yourself now before your bundle of joy arrives. Of course, you will enjoy your child once s/he is out of the womb, but it can be a little more difficult to fit self-care routines and moments of solitude into your schedule. Most of your time will soon be spent tending to baby as opposed to caring for yourself. While you have this opportunity, meditate to some soothing music or in a quiet space. Soon, your meditations will be accompanied by the background noises of baby cries.

4. Sleep better

Between the physical discomfort and mental struggle, itâ€™s challenging to find adequate rest. Meditating will allow for a better sleep and over time may help with the constant thoughts that keep you up at night. When you take the time to practice quieting the mind, over time this act becomes easier and easier to achieve. The goal is not to entirely dissipate these thoughts, but rather to observe and notice. Eventually you will feel more at ease with whatever is going through your head, thus inducing more relaxation.

5. Help prepare for labor in a positive manner

Labor is not only a physical endurance, but a lot of it is mental. The ability to let go and release plays a huge role in the delivery process. Affirmations are also very helpful in your meditation practice and can be used as tools during the delivery process. When you feel during the contractions there is too much sensation and it seems unbearable, circling back to your deep, intuitive state and repeating affirmations to yourself will allow you to remember that the labor process is temporary and you are fully capable of birthing your child in the way you desire. Some examples of affirmations include, “My body is strong. My body is healthy. I can birth my baby.” It’s always empowering to create your own personal affirmations as well.

6. Lower the risk of postpartum depression

When you have more of a sense of control over your thoughts, this skill tends to translate into everything else you are doing (including childbirth). Although it may be tough at first to meditate, with a consistent practice you will begin seeing results sooner than later. You will realize you are in control of your thoughts and feelings and you have full power in how you deliver and raise your child. Some things are beyond our control, but for the most part how we react plays a big part in the outcome as well. Meditation is a way to come back to center if you may start feeling thoughts of depression and sadness during any point. It is a tool we may use to self-reflect and gain wisdom from our everyday lives.

7. Develop sustainable healthy habits to increase longevity

Like a cascade effect, incorporating one healthy habit leads to another. Meditating does not cost (unless you join a group session at a studio or center where you may need to pay) and doesnâ€™t take much effort. It may seem very difficult at first but understand that this is a process of turning inward and learning more about yourself. No need to take it too seriously and allow yourself to enjoy the process. Youâ€™ll find that a clearer mind will encourage you to be more positive in thought and action.

Now that you are aware of some of the benefits of meditating, you may be thinking where do you start? Find an area in your space that is clear of clutter, and preferably quiet. Wear loose comfortable clothing. Sit comfortably on your sitting bones on the floor, or if you are in a chair make sure your feet lie flat on the floor. Maintain a tall spine, allowing your shoulders to relax away from your ears and in line with your hips. Close your eyes and begin to observe your breath. This is a good starting point and can be continued for a minute or two, even up to twenty. There are many different types of meditations so take some time to research and explore. Sit in your own personal space, join a group, download a meditation app or open a guided practice on YouTube. Youâ€™ll thank yourself, and your baby will too.

If you are a meditation instructor, please create your Namafit professional profile page at https://namafit.com/signup

If you are a wellness business and interested in hiring a meditation instructor, please post a job by going to https://namafit.com/post

Businesses can also post meditation events for free at https://namafit.com/postEvent

Holistic Fitness Guide

March 5, 2019 by bolendr

Introduction

Over the years I have carefully crafted a health plan for myself. This plan was created from research, tutorials, and a great deal of trial and error. There are 3 aspects of health I try to focus on over the years, the first is a

Healthy Diet, to make sure I am taking care of my body from the inside, because what happens on the inside affects the outside.

A rigorous Exercise Schedule/Routine that to guarantee my body is functioning at full potential. This is not forgetting flexibility and balance

and finally

Mental Health, because it makes me alert towards everything else.

All of these revolve around individual goals that I set for myself. With goals, there must be routine and guidelines that provide the structure for meeting any goals.

The Mental State

This may not be the sexiest topic for health and fitness, but to me, it is the most important. How will you motivate yourself to get out of bed at 5:30 am every day to push yourself to do your best? One can put aside distractions and overcome inanimate obstacles.

Motivation to work out is one thing, another more important is having the correct state of mind to regulate which ingredients/Chemicals/microbiology is entering the body and making the right choices each day. Consume clean and healthy foods. Many food options these days contain processed preservatives, added sugar, and added sodium. Avoiding these and understanding nutrition labels is key to not only improving aesthetics but feeling energized.

The first pillar for good mental health is well-rounded sleep that will allow you to awaken in the morning with energy. The added bonus is that enough sleep will also help in the gym by increasing alertness. The amount of sleep needed depends on the individual and their history of getting enough rest and the individuals lifestyle, as in how active they are. How much other energy is being expended each day should be added to the equation. My personal sleep need is between 6 – 7 hours every night. Trial and error will determine how much sleep is needed for each individual.

Falling Asleep

Personally, what improved my sleep the most was no TV or screen time at least 1 hour before bed. The screens on these devices emit â€œblue lightâ€ which affect brain waves. Leaving the brain stimulated and requiring a bit of a cool down or unwinding period.

No Food at least one hour before bed. Food should be digested mostly before going to sleep. 2-3 hours would be even more beneficial.

Instead of tv or phone, try reading a book. Reading will tire out the mind as opposed to hyping it up.

Take melatonin,

Melatonin is a hormone, produced primarily by the pineal gland, which regulates wakefulness. As a medicine, it is used for the short term treatment of trouble sleeping such as from jet lag or shift work. Evidence of benefit, however, is unclear.

Go to bed and wake up at the same time every day. Even on weekends set your alarm even if you turn it off.

Waking Up

Wake up at the same time every day, go to bed at the same time every day because that will get your mind and body in a routine and after time, after few months it will become automatic, Most people get used to it, I wake up within the 5 O’clock hour every day just by habit even when I intend on sleeping in. Make sure to get plenty of sleep by limiting screen time an hour before lying down to bed. Also, reading before bed will exhaust the mind that last little bit and aid in falling asleep.

Put your mind to it

When it came to growing my body I first had a great deal of brain power to grow. Workout routines, supplement routines, and just plain old focus on every last rep. I wouldnâ€™t even say that having a good attitude is important, more the right attitude is important. For example many I have worked out in a fairly negative mood. When life events happen there were times when working out thatâ€™s all I can think about. However, I use even negative emotions for motivation to push through strenuous physical activity. Focusing those emotions into each rep, because even hatred can be a powerful tool when focused on self-improvement.

Mindfulness and meditation

This is the newest piece in the holistic puzzle I have been putting together. As I have mentioned throughout this section the state of mind is key when approaching exercise or diet plan. So not only can you train your stomach cravings and muscles, but you can also train your mind so it is in the right state when tackling the other areas.

Mediation can be defined as a practice where an individual focuses their mind on a particular object, thought or activity to achieve a mentally clear and emotionally calm state. It would make sense that when I am exercising that I would want to have an enhanced focus on pushing through the work and be mentally clear to lower the risk of injury.

To begin meditation try sitting quietly for minutes each day. Starting with one minute and each day adding a minute until you reach 30 mins at a minimum.

Yoga is like an advanced type of mediation that allows your muscles to â€œmeditateâ€ as they are forced to look inward.

Food is Fuel

Growing up I ate with no rules, no regards for the amount of sugar and carbs I was consuming. I would eat a cheeseburger, pizza, lots of Pop Tarts and Little Debbies because they made me feel good and I was a young kid with cravings. I was highly unlearned in the way that food actually powered our body. Such as which compounds affect our body in certain ways. For me, this is continuing education. Constantly, I am regularly learning about the different aspects of food.

Shrimp, calamari, deviled eggs and toast

You are what you eat.

For most of my life, I thought about food as something I consumed in order to feel good. I would wake up and grab something sweet to eat because it felt â€œgoodâ€ and provides a sense of happiness when eating it. Or I based my order preference at restaurants based around what I felt like I wanted to eat as opposed to just choosing a healthy option that will fuel your body. For all this time I was totally neglecting what my body needed. Putting my wants over my actual needs. In fact, I didnâ€™t know what my body needed, not until I took the time to learn exactly what that is.

Thatâ€™s why a strong intellect is important, to read and educate yourself. Over many years I educated myself on what exactly a healthy diet consisted of. Not just some general food groups but understanding the chemistry of food and what happens to the matter after it enters your body. This understanding has given me a whole new appreciation of food. And not just the food I had been eating, but a whole new line of sustenance I never had access to as a naive and poor child.

Recently I have been introduced to intermittent fasting. Which on its most basic definition is allowing your body to run more efficiently using your bodyâ€™s fuel sources.

Exercise

High School Lacrosse put me in shape for the first time in my life. Not until after a very non-impressive, fat, and slow Freshman Campaign. In the 10th grade, I found the ability to push myself from the inside in order to achieve physical peak performance. This line of thinking about the benefits of exercise other than aesthetic reasoning. Having a healthy heart and lungs is crucial. The ability to have strong joints and bones prevents injuries long term.

Routine is Valuable, change is key

Yes, it is great to have a set routine in terms of having a plan when going into a workout. One of the worst possible decisions you can make is to turn up at the gym with no idea of what you are going to do for the next 30-60 minutes.

I have a routine that is split weight lifting 3 times a week. Each split day focusing on specific and varying muscle groups. This method I pulled from the Beach Body DVD series, p90X. That is doing legs and back one day a week then alternating between chest/shoulders or chest/back, and back/biceps or biceps/shoulders.

While focusing on a specific muscle group on certain days of the week I do different exercises with different goals on a given day. Some cycles I may be going for maximum strength, as in low reps(3-5) with lots of weight and other cycles focus on high reps (12-15) etc.

Balance

By â€œbalanceâ€ I am talking about a couple things. First and foremost balancing the types of workouts one completes. Cardio vs. Weights, plyometrics or yoga. And speaking of Yoga, the second type of balance refers to your body. Think to be able to stand comfortably on one leg and even performing exercises such as lightly weighted curls while on one leg.

Physical balance is key for strengthening the minor muscles in your body. These muscles support your large muscles groups. Also, the practice in focus is another key reason to challenge oneself with balance based exercises. These are related to body weight exercises. Using your body as the primary tool to work out.

Practicing balance also pulls your muscles together helping to achieve that lean body type.

Strength Training

Recently I have adopted the drop set method. Starting with a moderate weight and counting down from 25. Then as the weight gets too much every 5-10 reps you drop it an increment lower.

Interval Training for Cardio

Interval training is the most effective method for elevating heart rates. Of all common exercise types, this is most proven to make changes in overall body composition. Burning plenty of calories and molding lean muscle mass.

Conclusion

The 3 aspects broken down are having a clear and healthy mental state, focusing on fuel as food, and an exercise program focusing on strength training.

Thank you for reading, please let me know any positive or negative reactions to the thoughts outlined above.