Archiwa tagu: office health

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.

Never Ignore The Signs And Symptoms Of Arthritis

Today, joint inflammation has turned into a typical issue among individuals; it isn't simply torment in joints, it is more than that. It upsets the ordinary working of life, as well as gives horrifying agony. As per a therapeutic report, in excess of 20 percent of individuals experience the ill effects of joint inflammation, which demonstrates that the issue in itself is immense and should be tended to before it begins upsetting lives. Actually, another medicinal report demonstrates that sufferers are frequently not mindful that they have joint inflammation. They take typical prescriptions to stifle torment, which exacerbates the condition extra minutes. 

It is imperative to pick preparatory examinations 

Truth be told, the vast majority tend to take wrong prescriptions, which is very risky and may influence their general wellbeing. That is the reason, it is more than essential to pick preparatory examinations to distinguish the signs and manifestations of joint pain. Certainly, specialists can without much of a stretch recognize the manifestations and begin an administration keeping in mind the end goal to diminish joint inflammation agony and cure its indications 

Specialists recommend an extensive variety of medicines 

Specialists recommend an extensive variety of joint pain treatment and alternatives. They likewise help to change general eating routine, exercise, way of life and increasingly that can calm agony. They likewise ensure that it won't harms the present conditions and give help on the grounds that there are numerous medications that have symptoms. Notwithstanding, on the off chance that you have endless torment, you should converse with your specialist to kick begin the treatment to get relief from discomfort. 

Specialists comprehend the restorative history 

Specialists comprehend the restorative history of patients, evaluate the danger of inability, particular and non-particular manifestations and decide the hidden causes to begin the treatment as quickly as time permits. In any case, each case is extraordinary; a few people have sore ligaments while other feel torment in their musculoskeletal framework. Be that as it may, if the condition is anything but difficult to deal with, specialists make a well ordered program comprising of appropriate eating regimen, expelling certain nourishments, and presenting low effect high-impact works out, and so forth. 

A few specialists diminish the complexities 

A few specialists diminish the complexities by center around decreasing the general weight of patients and urge them to practice routinely to consume additional fats and get fit as a fiddle. They propose certain kinds of movement, utilization of biomechanics and additionally ergonomics with a specific end goal to lessen the worry from the territories. A few patients require uplifting feedback and also inspiration. Obviously, it isn't a standout amongst the most lethal conditions, yet individuals confront issues and even economies get irritated. 

More or less 

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Obviously, it isn't a standout amongst the most lethal conditions, yet at the same time individuals confront issues and even economies get exasperates. As indicated by a few insights, individuals who face such issues don't deliver the coveted outcomes and neglect to accomplish their objectives. Subsequently, it is fitting to converse with a gifted doctor who can comprehend the condition and gives best joint pain treatment.

Find the Best Chiropractor

Do you suffer from painful recurring headaches? Do you have arthritis? Are you experiencing pain and discomfort? Have you been in an accident? Are you looking to increase your health? Are you suffering with breathing issues or acid reflux? Do you pain in your feet or hands? Are you pregnant and looking to increase your comfort? Are you recovering from a car collision?

 

If you answered yes to any of the above, then you are likely going to be looking for find a chiropractor.

What improves a chiropractor than over-the-counter agony relievers and essential care doctors? They put stock in regular medicinal services. A chiropractor may utilize x-rays, nerve outputs and MRIs to analyze an issue, particularly after a pile up. The treatment, be that as it may, is hands on, actually. It is known as a manual treatment. Chiropractors perform changes where exactness constrain is utilized with the hands to push joints into their legitimate position, soothing weight off of nerves. For most, this outcomes in a decrease or disposal in torment, and additionally expanded versatility.

If you like the sound of chiropractic care, you may be ready to schedule an appointment. First, you need to familiarize yourself with chiropractors in and around your area.

But how?

 

A standard internet search is a good way to start. Look online using a search engine for the top rated ones in your area. You will easily find sources of social proof and reviews on sites like Google, RateMDs, YellowPages and more. There are often even reviews found on social media sites such as Facebook that you may find helpful.

 

When playing out a standard web seek, look with your city and state/region. You will be connected to various sites. Some of those are indexes, where numerous chiropractors are recorded. These sites are like telephone directories; they give you simply the names, address, and phone quantities of neighborhood mind suppliers. What you need to search for is chiropractor sites. Notwithstanding getting the contact data, you ought to get inside and out data about the supplier, for example, claims to fame, foundation, and see photos of the workplace.

Once on a chiropractor's website, you should look for testimonials, either verbal or written, about the clinic. See if any of the stories relate to your condition. See if there are other people with a similar problem that have been helped.

 

An online business directory can also be useful. Many websites serve as online business directories. From Yahoo and Google, select "Local," from the main heading. Enter in your city and state and the phrase "chiropractor." You will see local listings for nearby chiropractors. Most only include your specific city, but you can expand the search to nearby communities. Some online business directories link to you to provider websites, if they exist. Many also enable ratings and reviews.

 

The most reliable source may simply be suggestions from those you know. Since numerous North Americans, protection suppliers, and bosses are presently grasping chiropractic mind and understanding the numerous advantages, its fame keeps on expanding. You may know somebody who has seen or utilizes the administrations of a chiropractor. Ask those that you know, for example, companions, family, colleagues, and neighbors. Request the name, address, and telephone number. Make certain to request criticism as well.

Call the office that you are interested in. Ask to see if they are a proactive clinic that uses some of the more advanced diagnostic equipment. Does the doctor simply feel for the problem with his hands, or does he use x-ray, nerve scanners, MRIs or other to help decipher the underlying cause of the problem before starting treatment.

 

 

 

Moreover, inquire as to whether they are prepared to alter as per your extraordinary needs, in the event that they exist. Is it accurate to say that they are wheelchair available? Do they offer low-drive medicines for those that require it or incline toward? Do they have any propelled training in pediatrics or pregnancy if this is for a mother or a tyke? Do they have any hardware particularly intended to help seniors who experience issues moving? There are numerous great things to ask, before choosing if that chiropractor is ideal for you.

There are many ways to find chiropractic care providers in or around your community. Once you familiarize yourself with your options, the next step is to choose a care provider. When doing so, consider reputation, feedback, costs, and the wait until you can get a first appointment.

 

 

 

Help Your Back Pain

Are you struggling like others adults who suffer from back pain, sciatica or lower back pain? Is your day less enjoyable as back pain stops you doing the activities you wish to do?

Well there are some simple tricks you can apply that can make your life better

Follow these tricks below and you will find back pain will ease. These are best applied if you don't have back pain, and wish to make sure you stay that way. As the saying goes – prevention is easier than cure!

 

With back pain this is doubly so, you need to stop your back pain before it starts. Over 80% of adults suffer from back pain at some stage. Back pain is the second most common reason to visit your doctor, behind the common cold only. Back pain is likely to affect you at some time so now is the best time to do something about it.

 

Follow these simple 7 tricks and you can avoid becoming one of the statistics.

 

Tip 1. Stand upright and pay attention to posture – don't slouch. This does not mean to stand in a military type posture, but stand in a relaxed manner. Hard to do if you have back pain, but more on that in trick #8.

 

Tip 2. Sit upright at your desk with your lower back slightly curved. Don't slump in your chair or hunch over your keyboard. Set your workstation up correctly – screen at eye level. Try and sit on your sitting bones (the bony part of your buttock) as this helps to distribute your weight evenly and remove pressure off your back.

 

Tip 3. Change your position frequently. Get up and walk around every 20-30 minutes even if it's only for 30 seconds. Back pain is usually from your spine tiring out – getting up and moving helps to change your posture and stop spinal fatigue.

 

Tip 4. Water. Drink lots of it! Your discs between your spine are fluid, if you lack water these lack strength. Also muscles require good fluid levels and your back pain will heal faster if your body is not dehydrated.

 

Tip 5. Do specific back strengthening and relaxing exercises. Muscles are the most common cause of pain, although why muscles cause pain is the true underlying cause. You need to strengthen the weak muscles and relax the tense muscles.

Tip 6. Target the muscles that cause 90% of lower back pain. Your Abdominal muscles, Hip Flexors and Erector Spinae group of muscles are the main muscles that de-stabilize your lower back. These muscles are the ones that create the imbalances that lead to most back pain. Change these and also mobilize your joints and you will not become a back pain statistic.

 

Tip 7. Push rather than pull heavy objects. If you're lifting something heavy, use your leg muscles and hold it close to your body. Don't bend over and strain your back. Most back pain comes from doing seemingly innocuous activities. It is rare for adults to tell their doctor that pain came from a large fall. It is usually from lifting their child, lifting a chair, shifting furniture etc. If you lift correctly then you are less likely to create that last stress that triggers your back pain…

 

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Bottom Line:

 

Most back pain occurs from a build up of tension. Physical and emotional tensions are equal causes of back pain. The most important trick you can implement to not only remove your back pain, but prevent it also is…

 

Tip 8: Learn to balance your spine, to remove stress and get rid of back pain once and for all. There are many techniques you can do at home to relax muscles, to strengthen the weakened muscles and to mobilize joints. Add in ways to speed your healing and recovery rates and learn ways to prevent back pain and you can be free of back pain completely and permanently.