Archiwa tagu: health tips

How are your hips when you’re 20, 30, 40 … years old?

How are your hips when you're 20, 30, 40 ... years old?

Long-term sitting in a chair or sofa creates tension in the hips, which may be the cause of many painful ailments.

By Joel

It’s one of the largest and most important joints in the human body – thanks to them you walk and keep your pawn. When you devote some attention to them, they will give you health for many years.

20+ Hips like a dream

It is still good (although it was best when you were over a dozen years old and instead of in front of the computer, you spent time on a bike and playing football with your friends). There is not much needed to make it even better.

Most of the 20-year-olds can sit cross-legged, but they already have problems with touching their fingers to the floor in the bend of the torso, and they also poorly tighten their heels to the buttocks. It is the fault of the sedentary lifestyle and the lack of systematic general development exercises during the studies.

Good news? Short stretching exercises will restore your hips perfect mobility.

Ideally, 2-3 times a week, gradually stretch the hips to full flexion. For 2 minutes, make a torso bend in a standing position – that is, bend in the hips, standing on the wide-spaced feet. The next 2 minutes will be devoted to training the hip extension. Kneel down, lean back slightly, resting your hands on your heels, and push your hips forward.

Four minutes a day for the healthy future of the hips is probably not too much?

„Hip pain can happen at any age, if only due to strain. If it is not too severe and allows you to move, for a week we can treat it with home methods. Then, however, you need to visit an orthopedic doctor.”

30+ The stairs begin

Your joints are slowly starting to wear naturally. „You help” them in this overweight, whose hips do not like, and unhealed injuries and injuries. And above all, sedentary lifestyle and lack of exercise, which weakens the abdominal muscles and enlarges the lordosis of the lumbar spine. They just can not stand that hip.

If we spend most of the day sitting, the hips are still flexed and the muscles that „pull” the lumbar lordosis towards them become contorted. Enlargement of this natural bending of the spine can generate soft tissue conflict within the joint and the hips start to ache. Initially only during stretching, longer sitting in a low chair or in a car, but with time we are already accompanied by constant, mournful pain. Then, orthopedic diagnostics and rehabilitation are necessary.

Remember, hips like movement. Two or three times a week, treat yourself to moderate physical exertion (bicycle, quick walk, swimming, jogging, fitness). And once a week for half an hour do exercises flexing the hips and loins (eg, lying on your back, set your legs like swimming frogs, rest your feet on yourself and spread your knees wide.) Or lying on your stomach, bend your knees alternately and then, without taking hips from the mattress, lift the legs upwards in turn).

Note: problems with hips may also have mums who have given birth in a natural way.

For a newborn baby to pass through the birth canal, the ligaments naturally relax in the body of the woman. Sometimes after birth, the sacroiliac joints do not return to the original setting, especially after the birth of a large child. And that they normally have very little mobility, any change in the position extends the ligament unused to it. This with longer walking or standing causes pain in the lower part of the spine, with radiation on the side of the buttock. Young mothers try to avoid him by walking and standing „differently” or less often, which, however, contributes to muscle wasting. And leads to conflicts in the hip joint, and this in extreme requires the surgical stabilization of sacroiliac joints.

How to avoid this? If your joints ache – and the pain most often occurs before delivery – wear a special cross-waist belt for pregnant women. It tightly covers the hips, stabilizing them and preventing overloading of the ligaments.

40+ Training does wonders

If you are in good condition and regularly do sports, the hips have no reason to remind you of their existence. If not, one of the strange words – entezopathy or protraction – can be added to your vocabulary.

Entezopathy is a condition of overloading the tendon attachment within the hip, most often affecting the greater trochanter, the height located on the femur. The pain of the side of the thigh occurs when having a twisted body, we stand on one leg or we turn on it.

He is often felt by men in their forties who, proving to themselves that they have not aged so much, are throwing themselves at the gym equipment.

Most often, entezopathy results from too intensive strength training, carried out from time to time. To avoid it, it’s enough to train less intensively, but regularly – our expert adds. It is also worth remembering about the warm-up before any sporting activity. The elastic is the bag of the hip joint and reduces intra-articular pressure during exercise, which increases the nutrition of the articular cartilage.

If you have skipped sports with a large bow, your abdominal muscles probably resemble jelly more than strings. When a deep lumbar lordosis joins in, you can touch the protraction, or pelvic position, which causes the hip joints to constantly work in flexion.

What unevenly puts pressure on the hip joints and promotes their distortion. To prevent this, every day for half an hour we will do exercises for the abdominal muscles and those increasing the extension in the hip joints. It is also important how we walk. It is best if the navel is as close as possible to the spine while walking, and the pubic symphysis is pushed forward. This position restores proper loading of hip and sacrum joints.

Your hips will also be grateful for yoga or tai-chi classes. And as much traffic as possible, and the least seat!

50+ It can not be better

It does not change when you exercise, it’s good, if not, it’s worse. The changes that began in the hips around forty are gradually increasing. There is an unpleasant novelty, short-lived morning stiffness that you feel in your hips.

It usually passes after the first few steps, but its appearance indicates the first degenerative changes in the hip joints. Now, the developmental irregularities of the hips from early childhood also come to light. Then, there is a need for directional rehabilitation and moderate physical exercise three times a week.

At this age, your hips like aquaaerobic, which makes the joints more elastic, without straining them. Fits further tai-chi, shaping the muscles that stabilize the pelvis, and yoga. But they do not like running anymore.

60+ Welcome to the land of stiff people

After the age of 60, the range of hip movement clearly decreases.

As the first one, we lose the ability to perform the extension and internal rotation movement, which makes it difficult to lift the leg high while standing and make a quick turn to the side while walking. Later, the visit traffic disappears and it is harder to get on a bike with a high frame or side to sit in the car. This is the result of a reduction in the flexibility of the joint capsule, resulting from age.

Degenerative changes intensify and morning stiffness can last up to an hour.
And now it’s time for good news – regular exercise will help you keep your joints flexible. Sign up for gymnastics for seniors, do Nordic walking, which trains the hip extension (after training by the instructor, walking incorrectly, deepen the problems), swim (if not a frog). And it’s better to give up cycling because it fixes the flexion of the hip joints.

Senior training: full 45 minutes of walking (with or without sticks, possibly with weights in hands), pool twice a week + once, twice gymnastics, yoga or tai-chi for seniors. In the end, now you finally have some time for yourself, use it for health!

Bottom line:

To prevent functional hip disorders, both the joint and the surrounding muscles should be stretched to restore the possible elasticity to the tissues. This particularly applies to people with already diagnosed diseases of the musculoskeletal system.

Osteoarthritis of the joints and spine requires constant work on strengthening the muscular corset, which is a natural protection of joints against excessive overload.

People who are prone to hip problems should avoid sports that affect these joints, such as running, jumping or team games. If they have to stand or sit for a long time during work, they should often change position and try to load both legs in the same way.

Why my legs hurt?

Why my legs hurt?

Your legs are an amazing collection of bones and muscles. But if something goes a bit wrong, they can hurt and make it hard to move around. Learn about the diseases and conditions that may cause pain in the leg

By Joel

Not always the cause of leg pain is a long hike or uncomfortable shoes. Sometimes it is associated with diseases of the blood vessels, spine or metabolic disorders, i.e. diseases that need to be treated.

Leg pain has various faces and causes. Sometimes it is sudden, strong, sometimes it is gradually growing, mourning. It is usually caused by tiredness in the legs. But its source is also injuries, such as rupture of tendons, ligaments or foot defects and deformities (eg flat feet, halluxes). It is also a consequence of rheumatic diseases, diabetes, alcoholism.

There are so many reasons for leg pain that I only mention some of them.

„In the fight against night footaches, it is necessary to change your lifestyle. You should stop smoking, avoid drinking alcohol and large amounts of coffee (especially in the evening). Daily physical activity of moderate intensity is important. For people whose work requires a long hours of sitting, a few-minute walk is recommended.”

Deep vein thrombosis

The development of this disease is favored by damage to vein walls, cardiovascular diseases (eg varicose veins, myocardial infarction), pregnancy, puerperium, long-term immobilization (eg after surgery), oral contraception, as well as congenital or acquired blood coagulation disorders (eg thrombophilia, or hypercoagulability). The essence of the disease is the formation of clots that slow the flow of blood in the veins or completely block it. When they detach themselves from the walls of these vessels, they can create a life threatening condition, causing a pulmonary embolism.

Deep vein thrombosis may be asymptomatic. It is not often that all symptoms characteristic of her occur: swelling and pain in the leg, intensifying when standing and walking, redness and warming of the skin, cyanosis of the feet. In deep vein thrombosis, anticoagulants, rarely thrombolytic agents, are used to dissolve the clot in the vein. Tools with anti-inflammatory and analgesic properties are used in a supportive way.

Degeneration of the spine

Spine degeneration occurs as a result of aging of the body, injuries, sometimes also injuries of the intervertebral disc. Degenerative changes can cause local inflammation with pressure on nerve structures. They often affect the lumbar spine, causing chronic back pain radiating to the legs. The symptoms appear mainly at night, during rest. Relief is brought by rehabilitation and some forms of physical activity, such as swimming, as well as periodically used analgesics and anti-inflammatory drugs in the form of tablets, ointments, gels.

Gout

Gout is also called arthritis or gout. It is a chronic disease associated with metabolic disorders. Their consequence is the deposition of uric acid crystals in the joints, called urate. They are very sharp, they hurt tissues and this causes inflammation. The disease does not show any symptoms for many years. The first symptom is usually severe, sudden joint pain, swelling, sensitivity to touch, redness and tension of the skin above it. The disease can affect the joints of the hands, shoulder, knee, but usually the pain is located in the toe. So our foot hurts. Treatment consists of taking preparations that reduce the concentration of uric acid, diuretics and the use of a diet recommended by a doctor.

Atherosclerotic lesions

Their consequence is chronic leg ischemia. Atherosclerotic plaques narrow the lumen of the arteries. The first symptom of the disease is paleness and cooling of the feet. Over time, intermittent claudication occurs, i.e. leg pain while walking, giving way after rest. As the blood supply deteriorates, there may also be resting pains, initially located only in the fingers, and then covering the whole foot, and even the lower leg, and non-healing ulcers and necrotic lesions on the foot. In the treatment of chronic ischaemia of the legs, the drugs used in atherosclerosis are primarily used. Important elements of the treatment are daily physical activity (walking, cycling), avoiding cuts and abrasions.

Chronic venous insufficiency

The removal of blood from the legs facilitates, among others valves in the veins and working calf muscles that „push” it up. If the valves are damaged and we lead a sedentary lifestyle, there is blood stagnation and development of chronic venous insufficiency. Its signal is the feeling of tired, heavy legs, swelling, formation of varicose veins. The disease is usually treated conservatively. It is recommended to take medicines that improve venous circulation and strengthening veins, wearing stockings or compression tights and physical activity. If the formation of varicose veins occurred, they are removed surgically, because their complications may be caused by superficial or deep vein inflammations.

Water and electrolyte disturbances

They sometimes cause painful cramps in the calves that may occur as a result of taking dehydrating, laxative and slimming diets. They are often caused by dehydration or a shortage of minerals: magnesium, potassium, calcium. The cramps most often annoy at night, waking from sleep. To relieve the pain, we can come out for a moment or straighten the leg in the knee, lift it and bend it hard in the hock, pulling the foot towards you. If we are prone to this condition, take a hot bath before bedtime, or massage in the calf with warming ointment. Remember to drink 1.5-2 l of liquid daily and enrich the diet with products rich in magnesium, potassium and calcium.

Bottom line:

In the fight against footaches, it is necessary to change your lifestyle. You should stop smoking, avoid drinking alcohol and large amounts of coffee (especially in the evening). Daily physical activity of moderate intensity is important. For people whose work requires a long hours of sitting, a few-minute walk is recommended.

Supplementation of iron, magnesium and B vitamins is helpful.

When resting, your legs should be above the level of the heart. An effective method of therapy is compression therapy using special bands, stockings or compression knee socks. In the treatment of neurological disorders, a well-adjusted physiotherapy can provide relief.

 

Pain in the elbow while working at the computer​?

Pain in the elbow while working at the computer?

Do you suffer from mouse elbow or computer elbow? You might, if you have pain on the outside of your elbow. Get relief now and stop the pain from returning!

By Joel

Pain in the elbow is one of the more frequent complaints of patients working at the computer next to the carpal tunnel syndrome. Unfortunately, the many hours of lack of exercise has big consequences for our tendons, muscles and joints. If you feel the first ailments within the elbow, it is worth finding the cause of the pain and preventing it before the problem becomes chronic.
 
Pain in the elbow while working at the computer – what really hurts us?
Pain in the elbow during work at the computer in most patients is a result of the disease in the extensor tendons and less often in the wrist and finger flexors that attach to the elbow. Some time ago it was discovered that these are not inflammatory changes. The cause of pain is the degeneration of collagen fibers and the formation of pathological blood vessels and nerves. If the changes include wrist extenders on the side of the joint, we are talking about the tennis elbow. The disease on the opposite side of the wrist flexor tendons is called the golfer’s elbow.
Pain in the elbow may also result from irritation of the nerves running around the elbow. From the inside, the ulnar nerve follows, which is easily compressed. On the outer side, the radial nerve is less likely to have problems.
The less common causes of elbow pain are changes in one of the three joints present here and bursitis.

„As you are overusing your arm you are most likely going to face this condition at some point in your life. So, if you don’t already suffer, don’t worry! There are proven ways to prevent you from suffering in the future. „

Pain in the elbow while working on a computer – why is this happening?

  • As you type on the keyboard, your finger moves repeatedly. Raise your finger and then press it to the key …. and thousands of times. And what do our fingers and elbow share? It turns out that a lot. When the finger is lifted, the muscles of the extensor muscles are activated, while the flexors muscles work while the key is pressed. Both muscle groups have their origin just around the elbow. Repeated movements may consequently lead to degenerative changes at the site of the tendon attachment to the bone. In this situation, we feel the pain of the elbow when we move our fingers or wrist.

 

  • Man is created for constant movement, alternating bending and straightening the elbow. Our joints should work to the full extent, because only then comes to their proper nutrition. At a time when all human activities were physical, there was no problem. Working on the computer means that our elbow is in many hours in the same bent position. It is a very unnatural behavior for our joints, muscles and tendons. Elbow structures are ischemic and prone to damage.

 

  • The long hours of flexion of the elbow also has a negative effect on the nerves running in its vicinity. The ulnar nerve is particularly exposed, which runs in this area in a special groove. At the moment when we bend the elbow, our nerve must freely slip through the groove. For various reasons, there may be a situation where its movement is disturbed. This is often the case for anatomical reasons, consisting in the incorrect construction of the groove, for which we have no influence. As long as you make various movements with your elbow during the day, the problem may not occur. At the moment when we keep our elbow many hours in the flexion, and the nerve movement in the groove is limited, irritation may occur. Expertly, we’re talking about the ulnar groove syndrome.

 

  • Working on a standard mouse causes that our forearm is rotated and is in the pronation position. This is not a comfortable situation for our forearm, which is in constant tension. In addition, this setting causes that we have to keep the mouse slightly still. An alternative is the vertical mouse, otherwise known as vertical. 

 

  • Some standard mice are too large in relation to the patient’s structure, which causes the wrist to be in an upright position. In other words, it is slightly tilted up. This position affects the greater activation of the finger extensors that attach to the lateral side of the elbow.

Pain in the elbow during work on the computer – symptoms.


In the initial stage, elbow pain can happen once in a while, it can also intensify with working hours. In a situation where the disease is advanced, pain may appear already in the first hour of work, as well as during daily activities. In the late stage, the pain may also occur at rest.
In the case of tendon disease in the initial stage, the pain involves one small point. Usually we are able to indicate the place of pain with one finger. As the disease develops, the symptoms may radiate downwards, we may also have the impression that the entire forearm is tense and painful.
In case the problem is an irritated nerve, from the very beginning you can feel the pain radiating down even to the fingers of your hands. Symptoms have a sharp character and can appear when we put our elbow on the desk or can build up when the forearm is in a bent position for a long time. Additionally, we can feel the weakness of the hand.

Bottom line:

Evaluation of workplace ergonomics. An attempt to change the mouse, seat settings and other elements that may affect the occurrence of damage. Also important are breaks at work and simple exercises and techniques of automation at work. If you plan to visit a physiotherapist, it is worth taking a photo of our workstation and hand position on the mouse beforehand.
In some cases, especially at the time of severe pain, a special tennis-band is helpful.

Breathe Can Impact Your Whole Body

Breathe Can Impact Your Whole Body

Posture and breathing go hand-in-hand. As we slump with poor posture we compress our ability to breathe deeply. Shallow breathing affects health and energy.

By Joel

The way you breathe can impact your whole body, helping to regulate important functions such as heart rate and blood pressure. It can also reinforce proper body mechanics that put less stress on your body as you move.

Breathing – everybody does it approximately 20,000 times a day. But are we doing it properly? Are we giving it the same attention as we do with our skin?

While most of us don’t really give breathing much thought, the way you inhale and exhale have a huge impact on your physical and mental well-being.

One of the most important elements that our body cannot live without is oxygen. A regular person can only endure 3-4 minutes without oxygen (or known medically as anoxia) before he/she will be considered brain-dead. If it exceeds to 5- 6 minutes, this person dies.

Posture is among the aspects that you should look into to optimize your breathing. Why? The way you assume any position can either compress or facilitate expansion of your chest. It is important that you maintain a correct posture to promote a continuous and adequate supply of oxygen to your body. A properly oxygenated body is one happy body.

While these benefits are widely known, the busy pace of life plus a sedentary work environment have conditioned many of us to take only quick, shallow breaths. Over time, this weakens the strength of our respiratory muscles. It also creates tension in the upper body that can alter our posture and undermine our health.

So, if you are starting to feel a little tired, here are 3 postures that promote breathing to give your cells an oxygen and energy boost.

„While most of us don’t really give breathing much thought, the way you inhale and exhale have a huge impact on your physical and mental well-being..”

15-minute Standing

Sounds easy, right? However, for any regular guy who has been used to the torpid daily living, standing straight equally on both legs even for 5 minutes is quite taxing already.

To prove this, try this position for the whole 15 minutes and notice your breathing. Now, shift your weight to one leg – you’ll notice your breathing has become less than when you’re standing straight. Why? Because you whole body is relaxed on the former, and your muscles don’t have to exert much effort.

The amount of oxygen in you body is relative to the number of your respirations. If you breathe less, your body’s taking in lesser oxygen too.

Sit Up Straight

Whether you’re using a comfortable office chair or a chair for back pain, if you still slouch when you sit then you’re still compromising not only the integrity of your spine but also your breathing.

When you straighten your back, you’re using more chest muscles to hold this upright position. Since this requires exertion, your brain will signal you to breathe for more oxygen. With enough room to expand, your lungs can properly do its function, allowing ample oxygen to revitalize your system.

The opposite happens when you slouch. Aside from using less muscles, your chest is compressed that limits lung expansion. With deficient oxygen in your body, you are more prone to fatigability and other mental changes such as headache or mood swings.

Sleep in Semi-Fowler’s Position

In medicine, the fowler’s position is the standard resting and sleeping position for patients. The head part of the bed is elevated than the rest of the body. This is an intervention used to promote oxygenation especially for patients experiencing respiratory distress.

If your bed, however, doesn’t have the same mechanics as that of a hospital bed, you can support your head with one or two regular pillows, and another one on your back. This will give you a semi inclined head support. You can also put another pillow under your knees to prevent you from sliding down.

Regulating your breathing helps in boosting your performance in any task.So, if you think you have to buy an office chair or other posture support equipment to maintain a position that promote ideal respiration, then do so. Remember, your body is designed to function at its best- you only have to preserve its natural integrity for you to lead a healthier lifestyle and well-being.

Bottom line:

There are many benefits to deep breathing. It helps to foster a sense of calm, reduce stress and anxiety levels, and lower blood pressure. In fact, deep breathing is the basis for all meditative and mindfulness practices.

Practicing healthy breathing patterns also allows you to build your endurance for strenuous exercise.

Food For Healthy Eyes

Food For Healthy Eyes

Good nutrition is important to keep your eyes healthy and functioning their best throughout your lifetime.

By Joel

If you are looking to prevent eye conditions like cataracts macular degeneration, a good way to start is to consume the right food. You need specific nutrients for healthy eyes, but specially I speak about lutein and zeaxanthin. What are they and how do they keep your eyes healthy?

Lutein and zaexanthin are carotenoids, pigments that give plants red, orange, and yellow colors. Among their functions is protecting plants from high-energy light rays called blue light. These substances are also highly concentrated in the macula of the eye, giving it a yellowish color. In fact, the macula contains a third form of carotenoid, as stated in recent research. This pigment, called meso-zeaxanthin, is produced in the retina using ingested lutein and isn’t found in any food source.

„Lutein and zeaxanthin appear to have important antioxidant functions in the body. Along with other natural antioxidants, including vitamin C, beta-carotene and vitamin E, these important pigments guard the body from damaging effects of free radicals, which are unstable molecules that can destroy cells and play a role in many diseases.”

The Benefits Of Lutein And Zeaxanthin

The primary benefit of lutein, zeaxanthin, and meso-zeaxanthin has to do with how they protect the eyes from blue light. They block blue light from reaching the retina which prevents light-induced oxidation that leads to macular degeneration (AMD). They also work with other antioxidants like vitamins C and E and beta-carotene to protect the body from free radicals that damage the cells and cause many diseases.

The benefits of these 3 carotenoids are well-documented in a number of studies published in reputable journals. The American Journal of Epidemiology, Ophthalmology and Archives of Ophthalmology released research associating high levels of lutein and zeaxanthin with low incidences of macular degeneration. Two studies in Investigative Ophthalmology and Visual Science found roughly similar results in that increased levels of macular pigments meant lower risks of developing AMD.

Furthermore, the Age-Related Eye Disease Study (AREDS and AREDS2) formulated a daily antioxidant containing vitamins C and E, zinc, and copper, as well as lutein and zeaxanthin. It was found that this combination reduced the risk of AMD progression by 10 to 25 percent. The said research didn’t clarify if lutein and zeaxanthin also reduced the risk of cataracts.

Foods Containing Lutein And Zeaxanthin

These two nutrients are abundant in green and yellow vegetables, especially leafy ones. Cooked spinach and cooked kale are considered top sources. They are also found in non-vegetarian sources, particularly egg yolks. However, it would be best to stick to vegetarian items if you have high cholesterol levels.

Bottom line:

Just like the rest of the body, the eyes need proper nutrition to stay healthy and free from diseases. Consuming food items rich in lutein and zeaxanthin is a good way to maintain excellent vision.