11 Easy Anti-Inflammatory Breakfast Recipe Ideas

Inflammation is something everyone has experienced or will experience at some point in their life.

It’s our body’s natural reaction to fighting with infections, damaged tissue or any type of injury that has happened in your body.

While it’s usually a passing thing if left untreated inflammation can cause some serious conditions and worsen others.

Inflammation can lead to diabetes and cardiovascular diseases, as well as chronic pain.

What Not to Eat for Breakfast if You Have Inflammation

When your body is experiencing inflammation, there are some foods that can worsen the condition of it.

You should try to avoid these foods to be able to fight through the inflammation and help your body recover easier and faster:

Sugary Foods and Drinks

Sugary foods and drinks can lead to obesity, which can later lead to diabetes and other heart problems with it.

These are well-known factors for inflammation all around the body, but new research has also shown that consuming foods and drinks that have high levels of sugar can cause even more serious conditions, one of the worst ones being cancer.

Moreover, the sucrose found in sugar has been proven to block the positive effects of the omega-3 fatty acids, which can worsen the inflammation you’re experiencing.

Saturated Fats

Saturated fats can trigger a type of inflammation called adipose, which is inflammation of the fat tissue.

This type of inflammation has been known to worsen certain bone conditions such as arthritis and cause several types of heart diseases.

Additionally, they can lower the good cholesterol called HDL and impair the function of the endothelial cells found in your arteries, which will deteriorate blood flow and worsen the inflammation.

Saturated fats can be found in certain types of margarine used to produce processed foods to extend their life, and in great quantities in pizzas and cheese.

Soybean and Vegetable Oil

Soybean and vegetable oils are full of omega-6 fatty acids. While the body benefits from a good balance of omega-6 and omega-3 fatty acids, excess consumption of omega-6 fatty acids can lead to the production of pro-inflammatory chemicals. 

Instead, the best option for you, if you’re experiencing inflammation or want to eat healthier in general, would be to replace vegetable oil with a healthier type of oil, and one of the best anti-inflammatory ones is the extra virgin olive oil.

White Flour Products

White flour products, white rice, white potatoes, and cereals are all considered refined carbohydrates.

The refined carbs have a higher glycemic index that has the potential to raise the blood sugar level rapidly and with it, raise the inflammatory markers all over your system, which is the number one reason doctors recommend avoiding white flour products and replacing them with a healthier substitute.

Artificial Sweeteners

The main ingredient in sodas worldwide is a chemical called Aspartame, which is an artificial sweetener that many people are intolerable of but don’t realize it.

As a result of this intolerance, the body starts trying to fight off the chemicals as a natural response which can cause or worsen the inflammation in your body.

When you’re preparing your next breakfast, instead of reaching out for that soda, try preparing yourself a delicious smoothie or squeezing yourself a nice, refreshing juice.

What to Eat at Breakfast if You Have Inflammation?

As there are foods that worsen inflammation, there are those foods that help fight through it.

By consuming these foods, you’re helping your body regenerate faster and produce healthy cells that fight off inflammation.

They contain a variety of chemicals, nutrients and anti-inflammatory properties that will not only help you fight and prevent inflammation but will also boost your overall health.

With that in mind, if you’re experiencing inflammation, tend to consume the following foods:

Eggs

Eggs are the most common breakfast food around the world, regardless of the region or culture.

In fact, it’s difficult to find a healthy diet that doesn’t have eggs in it, whole or part of it (the white or the yolk).

They contain an abundance of healthy nutrients such as the natural, high-quality protein, vitamin B2, selenium, and various minerals.

The anti-inflammatory properties of the eggs come from the chlorine in it, which has been found to be effective against inflammation throughout the whole body.

You can consume eggs any way you want, boiled, fried with extra virgin olive oil or as a delicious omelet.

Coffee

I’m sure many of you smiled when you saw coffee on this list. It’s one of the most consumed beverages in the world most people can’t imagine their day without.

The vast majority of people tend to drink it in the morning, before or during their breakfast to give them that extra energy boost and wake up their sleeping body, but not many realize coffee has other, more useful benefits for your body.

It contains many antioxidant compounds that are effective against the known pro-inflammatory protein called C-reactive protein.

This makes it a great addition to your morning meal, either as a liquid drink or mixed in a pastry. But, avoid adding milk or sugar in it to maximize its anti-inflammatory effects.

Whole grains

Before I start explaining the benefits of whole grains, let’s clarify what the term means. Whole grains are foods that contain the entire grain which is the bran, the endosperm, and the germ.

To put it in blunt terms, the following foods are whole grain foods:

  • Whole grain bread
  • Oatmeal
  • Brown rice
  • Buckwheat
  • Popcorn
  • Wheat (bulgur)

While you probably connect most of these with lunch rather than breakfast, most of them are included in foods we already consume at breakfast.

The anti-inflammatory properties they have are due to the low glycemic index. 

This means that they are very healthy to consume because they don’t raise your blood sugar level rapidly which is a common cause of inflammation and complications caused by diabetes.

Whole grains can be found in oatmeal, granola, and bread, so if you want to include them in your breakfast schedule, you have a whole pallet of products to choose from.

Berries

Berries are one of the healthiest breakfast fruits out there thanks to the anthocyanins found in them.

It’s an antioxidant that reduces inflammation, prevents the development of various diseases and boosts the production of healthy cells throughout your body.

It’s also responsible for the dark color of the berries, which you can use as an indicator of the concentration of antioxidants in fruits.

Berries are one of the easiest ingredients to use in any type of breakfast. You can add them in your oatmeal, make a delicious berry parfait or mix them in a colorful smoothie.

Any way will guarantee you receive the antioxidants your body needs to fight off inflammation.

Chia seeds

These tiny seeds have proven themselves time and time again. Although seemingly small in size, they are packed with tons of nutrients, some of which are omega-3 fatty acids (the best plant-based source), fibers and natural proteins.

chia-seeds-anti-inflammatory

These nutrients support the healthy function of the brain and the heart and are extremely efficient in boosting the production of healthy cells which ultimately results in less inflammation throughout the whole body.

Organic Detox Cleanse

Besides just breakfast, we need to watch what we eat throughout the day. Usually around dinner time is when most people consume most of their calories. It is quite easy to mindlessly eat the foods which are causing us inflammation.

Trying a detox cleanse can help the body flush out the toxins and bacteria which causes inflammation. Most foods consumed today are genetically modified which stops our body from absorbing the nutrients that we need.

Thomas Delauer is the creator of The Organic Total Body Reboot. He has helped many of his clients achieve their fitness and health goals. The Organic Total Reboot provides easy to follow recipes including a shopping list outlining all the ingredients you need.

He also recommends the supplements which can help improve mental clarity, lower stress levels and increase your energy and reduce inflammation. He also includes a video series outlining the importance of nutrition and what to do after completing the detox cleanse.

This is not a detox focused on just juices. This program is designed to give you the proper cleanse your body needs for it to absorb nutrients from organic whole foods. Thomas’s goal is to reduce inflammation, improve digestion and increase your energy.

Click here to read my review on The Organic Total Reboot.

11 Easy Anti Inflammatory Breakfast Recipes

1. Berry porridge

Ingredients:
1.5cups oats
4 tablespoons chia seeds
3-4cups of coconut drinking milk
3 tablespoons raw cacao
stevia
berries (fresh or frozen)

Combine the oats, coconut milk, chia seeds, the cacao and stevia in a saucepan. Bring to a boil and lower heat until the oats are cooked. Put them in a bowl and top with cherries and other toppings to your taste (coconut, maple syrup, dark chocolate…).

2. Coffee parfait

Ingredients:
½ cup yogurt
2 teaspoons coffee (brewed)
¼ cup pecans (chopped)
Stevia

Mix the coffee and stevia with the yogurt and pour them in a glass or a bowl. Pour one layer of the mixture and a layer of pecans until you’ve reached a quantity that will fill you up. Use garnish to taste (mint or berries go well with this recipe).

3. Crunchy granola

Ingredients:
2 cups granola oats
¼ cup walnuts (chopped)
2 tablespoons chia seeds
¼ teaspoon ground nutmeg
¼ cup honey
4 tablespoons unsalted butter, melted
Dried berries to taste

Prepare a baking sheet and preheat your oven. Mix together the oats, walnuts, dried berries, chia seeds, and spices and spread over the baking sheet. Melt the butter and in another bowl mix together the honey and butter. Pour it over the mixture on the baking sheet and bake for 25 minutes until it turns golden. Once it cools down, break it down in pieces and consume whenever you desire.

4. Toast with salmon, avocado and eggs

Ingredients:
2 bread slices
2 avocado slices
1/4 tsp freshly squeezed lemon juice
3.5 oz smoked salmon
2 eggs
1 tablespoon sliced scallions

Before you start preparing the toast, you need to prepare the ingredients. Toast the bread slices, smash the avocado in a bowl and poach the eggs. Leave the eggs aside to cool down
Add the lemon juice to the mashed avocados and salt to taste. Once you’ve mixed it well, spread it over the toasted bread and add the smoked salmon to each piece. Add the poached eggs on top of the salmon and sprinkle the scallions or other toppings to your taste.

5. Berry smoothie

Ingredients:
Berries to taste (frozen or fresh)
½ cup plain yogurt

Put all ingredients in a blender and mix until you get a smooth mixture. Pour in a glass and consume on the go!

6. Yogurt, berries and chia seeds parfait

Ingredients:
½ cup fresh raspberries
2 tablespoons chia seeds
16 oz. plain yogurt
Fresh anti-inflammatory fruits
Honey

Mash the raspberries in a bowl and add the chia seeds and honey. In a small glass or a bowl place a layer of yogurt, then a layer of the mixture on top of it, then again yogurt. Layer until you’ve used all the ingredients. Top it with fresh fruits and flavor to taste (cinnamon, maple syrup…)

7. Chia granola pudding

Ingredients:
3 tablespoons chia seeds
1 cup granola
1/2 cup water
1 1/4 cup light almond milk
1/2 teaspoon vanilla
1 teaspoon maple syrup
1 cup fresh berries

Combine the almond milk, water and chia seeds in a bowl and leave in a refrigerator overnight (minimum an hour). In the morning, top with berries, granola and other toppings to your taste. You can add different flavors to the milk and toppings to modify the taste, such as vanilla, coconut and maple syrup.

8. Baked eggs with herbs

Ingredients:
2 eggs
1 teaspoon melted butter
1 tablespoon milk

Sprinkle of garlic powder, dried thyme, dried oregano, dried parsley, and dried dill
Preheat your oven at a low temperature. Layer the baking pan with milk and butter and crack the eggs on it. Sprinkle the herbs over the eggs and let the eggs bake for a few minutes. You can take them out whenever they’re a temperature to your liking.

9. Greek yogurt smoothie

Ingredients:
1 cup almond or coconut milk
½ cup plain Greek yogurt
¼ cup baby spinach
¼ cup blueberries (fresh or frozen)
1 tablespoon nut butter

Put all ingredients in a blender and mix until you get a smooth mixture. Pour in a glass and consume on the go!

10. Crepes

Ingredients:
2 pasture-raised eggs
1 tbsp. coconut oil
1 tbsp. butter
2 tbsp. coconut flour
1/3 cup coconut milk
1/8 tsp. pink salt
Greek yogurt and berries for filling

In a bowl, mix together the eggs, sweetener, salt, and oil and add the coconut flour and milk afterward. Spread ¼ of the mixture on a pan or skillet and cook for a few minutes on each side. A good indicator when the crepe is cooked is when the edges are becoming dry and crunchy. Fill the crepe with the Greek yogurt and berries or any anti-inflammatory filling to your taste.

11. Coconut cream bowl with fresh berries

Ingredients:
½ cup of full-fat unsweetened coconut cream
½ cup of fresh berries of choice
1 Tbsp. chia seeds
1 Tbsp. slivered almonds

Add the coconut cream in a bowl or glass and top with the berries, chia seeds, and almonds. Add any other toppings to taste and consume.

Conclusion

It is said that the most important meal in the day is breakfast, and that’s with reason.

What you consume at breakfast set you up for the day and gives you the energy you need throughout the day, which makes it that much more important to carefully select the ingredients you include in your breakfast.

If you choose carefully, you will fight off inflammation easily with the recipes I listed and feel better every day.

Anti Inflammatory Foods List PDF (1 download)

 

Best Vegetables to Juice at Home

While all vegetables are beneficial and have tons of nutrients in them, not all of them are used as they rightfully deserve to be.

You probably juice cucumbers, carrots, and spinach regularly, but what about cabbage, kohlrabi or mint?

Those are just part of the vegetables that might surprise you with their nutrient count and we will cover everything you need to know about juicing them in short.

Beets

Both the beetroot and the beet leaf bring a ton of calcium, iron, potassium, choline, vitamin C and beta-carotene to your body.

The dark purple color of it comes from the potent phytochemical betanin that helps detoxify your body and fight inflammation by helping your cells fight off the free radicals in your body and maintain a healthy cardiovascular function by lowering the homocysteine levels in your blood.

Beets also promote healthy brain function thanks to the tryptophan in it that has shown to help calm your mind and reduce your anxiety.

Bell Peppers

While bell peppers are most commonly used for cooking, their nutritious values can be drained most efficiently through juicing.

They have strong antioxidant properties and are rich in vitamins, specifically vitamin C and carotenoids that benefit the eyes, maintain good heart health and might even protect against several types of cancer.

Broccoli

Some might frown at the thought of juicing broccoli, but the benefits it brings for the whole body are countless.

Broccoli gives your body tons of vitamin K and vitamin E, antioxidants that are known to protect your cells from the damaging free radicals and vitamin B and vitamin C that additionally increase your immunity.

Cabbage

Cabbage is one of the best things you can consume for any stomach problems, but its benefits are especially manifested in people suffering from ulcer problems.

The reason behind this is because cabbage is one of the best detoxifiers and it speeds up the process of delivering nutrients from your stomach to your system.

Additionally, it helps regulate the estrogen balance in your body, keep you hydrated and most importantly, it has been proven to help prevent several types of cancer.

Carrots

Carrots are with reason one of the most juiced vegetables in the world.

The abundance of vitamin A, vitamin C, vitamin K, and vitamin B8 along with the combo of minerals potassium, copper, iron, and manganese make carrots one of the healthiest vegetables to juice.

They prevent inflammation in the body that can lead to heart disease, deteriorating eye health, high blood pressure, and skin aging.

Celery

Celery is low in calories and full in health benefits. It contains 95% water, making it great for juicing.

The health benefits of celery come from all the vitamins K, A, C, as well as the potassium and folate in it, which are great anti-inflammatory fighters.

Other known benefits of celery are the prevention of dry mouth, bad breath, and some research has shown that it increases the libido in both men and women.

Cucumber

Similar to celery, cucumber is 95% water, which should be a reason enough to juice it as often as possible, but its benefits don’t stop there.

It contains potassium, a nutrient that prevents stroke and polyphenols called lignans that are believed to reduce the risk of cancer.

It also has anti-inflammatory properties that come from a chemical called flavanol.

This element is extremely effective against inflammation, and the known combo of antioxidants- vitamin C and beta-carotene only boost its function.

Dandelion Greens

Although it’s not very famous in the line of greens and many people just pluck it off the ground and throw away, dandelion is a weed that has surprisingly good effects on the whole body.

Its rich with antioxidants that soothe allergies, maintain healthy blood sugar levels and detoxify the whole body.

Moreover, dandelion greens have shown to help the body regenerate itself thanks to the calcium, iron, minerals, and proteins found in it.

Kale

Kale has so many proteins, minerals and calcium in it that make it one of the healthiest leafy greens out there, one of the most nutrient-dense foods in the world to be more precise.

It contains high quantities of iron and folate, chemicals that have been proven to benefit your eye health, has a lot of fiber that promotes healthy digestion and maintain a low cholesterol level, as well as antioxidants to prevent the development of cancer and strengthen your bones at the same time.

Kohlrabi

A relatively unknown vegetable for most, but it’s as healthy as every other on this list.

It has all the vitamins your morning juice needs, including fiber, carotenes, vitamin A, phytochemical and potassium.

These nutrients help your body maintain good eye health, healthy digestion and muscle function, as well as prevent the development of cancer and other diseases such as diabetes.

Mint

If you want to add that freshness and cooling feeling to your juice, then mint is your best option.

It helps your body fight inflammation by cooling the inflamed areas, especially in the digestive system.

And not only that, but it also helps relieve pain in certain areas, fight the flu and can also help you fight away bad breath.

Parsley

The biggest benefit of parsley is its anti-cancer power that comes from a flavonoid called apigenin, which also prevents inflammation and is a powerful antioxidant.

Parsley contains high quantities various nutrients, including of eugenol, vitamin C, folic acid and many other healthy nutrients.

These nutrients have been proven to have thousands of benefits for the body, including improved immunity, better blood function, and detoxifying abilities, as well as fighting off different diseases and relieving inflammation.

Romaine Lettuce

Romaine Lettuce tagged as “a dieter’s dream” with reason.

It’s a vegetable with one of the lowest calorie counts in its species, but with one with the highest nutritious values.

The calcium, phosphorous, magnesium, and potassium quantities in it give you all the daily nutrient intake your body needs to remain healthy and strong.

Moreover, romaine lettuce is full of vitamins C, K, and A, which are key factors in maintaining a strong immune system, fast metabolism, healthy blood, and organ vitality.

Spinach

Although spinach is not the favorite vegetable out there, its benefits are undeniable.

It contains many nutrients such as amino acids, potassium, iron, iodine, and vitamins A, C, K, E and B complex.

All these play a major role in maintaining the pH levels in the body, provide your body with enough natural protein and boost your metabolism.

Additionally, spinach promotes fast muscle healing, maintains bone health and is very good for weight loss.

Swiss Chard

This colorful, leafy vegetable is a great addition to your juice diet.

It has benefits for the whole body, with some of the more prominent ones being the minimization of blood clotting thanks to the vitamin K, strengthening the bones thanks to the magnesium and improving your blood health with the natural iron intake.

Sweet Potato

Sweet potato is great for juicing not only for its sweet taste but also because of the abundance of vitamin A, vitamin B6, vitamin C, iron and magnesium.

They are very effective in lowering your blood sugar levels and promote healthy digestion thanks to the number of fibers it contains.

Tomatoes

What makes tomatoes special is lycopene, a potent antioxidant that protects against certain types of cancer, specifically testicular cancer and prostate cancer.

Additionally, they contain vitamin C and potassium, powerful chemicals that help cleanse the body, improve your metabolism and make you healthier overall.

Wheat Grass

Wheatgrass has a pallet of valuable nutrients your body benefits from, especially a certain type of vitamin B called Niacin.

Niacin is important for your body’s overall health, especially to reduce cholesterol levels and prevent the development of cardiovascular diseases.

This, along with the amino acids and proteins, protect your eye health, improve your metabolism, boost your immunity, help digestion and purify your body from toxins.

Zucchini

Although zucchini might not be your go-to vegetable for juicing, if you want to make a health bomb it can be what your body needs.

They are very low in calories, making them ideal for weight loss, but also have a lot of phytochemicals that help your body get rid of excess glucose and sodium and by doing that, help your body stay hydrated and fresh.

Conclusion

Juicing is one of the delights of this world.

What makes it so awesome is because it allows you to squeeze out all the vitamins, minerals and other nutrients from fruits and vegetables and get everything your body needs for the day fast and easy.

You can consume at home or on the go, anyway will give you the energy and vitality you need to maintain your health at the highest level every day.

Juicing for Weight Loss – Is It Really Healthy?

Juicing has been a popular trend in the health and fitness industry for quite some time.

But what is juicing exactly?

Juicing is the process of squeezing and removing the water and nutrients out of the produce and discarding the pulp.

Removing the pulp helps the body absorb and digest the juice more quickly.

One benefit of juicing is it is a fast and convenient way for you to add more fruits and vegetables to your diet.

Smoothies, on the other hand, is blending all the ingredients together including the pulp for a more hearty drink.

Juicing is great for your body if you’re constantly feeling tired, stressed and a bit sick, like when you know you will get a cold.

How to Juice at Home

It can be difficult to find high-quality juices at your local supermarket.

Many juices contain high amounts of refined sugars which can cause more harm to your body if you’re trying to lose weight.

If you’re interested in making your own juice at home, here are a few tips to help you get the most out of your juicer if you plan to purchase one. 

There are two types of juicers which you can buy. These are centrifugal juicers and masticating juicers.

A centrifugal juicer is less expensive in price but is not as efficient as a masticating juicer.

Centrifugal juicer works with a spinning motion at a high speed. It grinds the produce and forces the juice away from the pulp.

While it operates at a high speed, it also produces a bit more noise.

Masticating juicers are usually priced higher because of their versatility and efficiency. You can also make baby food, pasta and nut butters.

Masticating juicers are also very efficient with juicing leafy greens.

Tips for Buying a Juicer

  • Look for a juicer that uses low speed (RPM). This helps create less noise and reduces messes from happening.
  • More motion will cause the juicer to overheat which effects the enzymes in the juice.
  • Consider the space you need to store it.
  • How easy or difficult it is to clean.
  • Can you take it apart easily?

Easy Green Juice Recipe for Weight Loss

Ingredients

2 Cups of Pineapple Chopped
2 Cucumbers
2 Oranges
1 Celery Stick
Ginger is optional

Instructions

  • Wash your vegetables and fruits before you start juicing
  • Peel and remove the skin from the fruits and cucumbers
  • Place all the ingredients into a juicer
  • You can add ice cubes for a more cold drink

Tips for Drinking Juice for Weight Loss

1. Addition without subtraction

Juice is a healthy way of adding fruits and vegetables to your diet.

However, if your goal is to lose weight, it is a good idea to subtract certain meals or foods from your diet.

Some juices can contain 100-300 calories depending on how many ingredients you use.

2. Use more vegetables than fruits

If your juice contains mostly fruits, you are more likely to experience a sugar crash later in the day.

You should create the foundation of your drinks with vegetables instead.

Try and limit the number of fruits you use so that you do not go over in calories.

3. Make what you need

It’s quite easy to go overboard with juicing since it’s more convenient to make several days worth at a time.

However, you should consume your juice when it’s still fresh.

Nutrients and antioxidants will be lost if it is exposed to air and light over time.

4. Substituting for a meal

It may seem like a good idea, but substituting your meals with a glass of juice will deny your body the vital nutrients it needs such as fiber, protein and healthy fats for the body to function efficiently.

A well-balanced diet is much more effective if you’re trying to lose weight.

5. Take Your Time

It is quite easy to chug down your fresh glass of green juice, instead, take your time and sip your juice slowly.

This will help keep you fuller and stops you from overeating during the day.

If you do not have the time to juice regularly, you can try out Organifi Green Juice which is packed full of ingredients which include:

  • beet
  • spirulina
  • moringa
  • monk fruit
  • wheatgrass
  • ashwagandha
  • mint
  • lemon
  • turmeric
  • chlorella
  • coconut water
  • matcha green tea

All you have to do is add a scoop of Organifi Green Juice to a glass of water, stir and enjoy.

The best thing about this green juice powder is its versatility to suit the many different diets. It is vegan, GMO, Gluten and Soy free!

Conclusion

A glass of fresh juice can boost your health and provide you with the energy you need to start the day.

Be mindful of the ingredients in premade juices which contain high amounts of sugars.

Juicing vegetables is more healthy since it contains lower fat content compared to fruit.

It is not a miracle potion and should not be substituted for meals.

When juicing, focus on using more vegetables than fruit. Studies have shown fructose in fruit juice promotes insulin resistance and heart disease.

You can use fruits with low sugar like apples to sweeten your juice.

8 Morning Habits to Win The Day

Have you ever snoozed your alarm, missed your breakfast and gone rushing out the door ready for the morning commute? I know many who can relate to this.

How you start your morning will determine how the rest of your day will turn out. It will affect the way you think, feel and perform. Starting your day off in chaos will most likely set you up to fail.

In today’s post, we will explore a few habits which you can add to your morning routine to guarantee you have a positive and productive start to your day.

1. Drink water

Your body is made up of 70% water. It is important to rehydrate your body in the morning right after you wake up. A glass of water will ensure your body and mind functions properly.

When we are sleeping, our body isn’t getting any water for 7 to 8 hours each night.

Drinking coffee in the morning on an empty stomach will increase your blood sugar levels. The caffeine found in coffee causes your body to release stress hormones, making you feel as though you are being chased by a tiger. It tricks your body into thinking it is in trouble.

Living in a dry climate, or going to the gym the night before or having alcoholic beverages the night before will cause dehydration before you are going to sleep.

Dehydration can also cause anxiety and headaches which is not a great way to start the day.

I like to add some lemon juice to my glass of water every morning. Lemon contains Vitamin C which helps improves your immune system, brain function, boosts your metabolism and removes toxins from your digestive tract.

Lemon water is great for those who are trying to lose excess body fat. If you’re not a big fan of the sourness of lemon juice, you can add a pinch of salt to the lemon water.

2. Mobility and Flexibility

Upon waking up, your body is usually stiff from laying down throughout the night. It is a good idea to do some mobility exercises for a few minutes each morning.

Mobility exercises warm up your muscles and also helps lubricate your joints. Exercising in the morning also increases your brain function and energy levels.

You don’t need to any lift heavy weights or run a sprint. A quick 10-minute workout each morning is all you need.

Just keep it really simple with the exercises. Going for a walk around the block, or doing some push-ups or yoga will help energize your body and wake you up.

3. Eat a Healthy Breakfast

Simple carbohydrates affect blood sugar levels and are known as sugar bombs. These types of carbs contain plenty of refined sugars but also lack fiber.

By making the right decisions, it will help start your day off right. Focus on nutritious ingredients which make up your morning breakfast.

There are many benefits of eating a healthy breakfast like:

  • Increased metabolism
  • Increased energy levels
  • Stabilizes your blood sugar levels
  • Contains nutritious ingredients such as fiber, protein and calcium
  • Improved concentration and memory

Here is a list of the best foods to eat for breakfast:

  • Almond Butter
  • Bananas
  • Blueberries
  • Cantaloupe
  • Chia Seeds
  • Coffee
  • Cottage Cheese
  • Cranberry Juice
  • Eggs
  • Fruit
  • Flaxseed
  • Grapefruit
  • Greek Yoghurt
  • Kiwi
  • Nuts
  • Oatmeal
  • Orange Juice
  • Protein Shake
  • Raspberries
  • Strawberries
  • Tea
  • Watermelon
  • Wheat germ
  • Whole-wheat bread

Our modern lifestyle is not as healthy as our ancestors, however, supplements can help fill in the missing gaps in your diet.

Our lives can get a bit hectic making it more difficult to consume enough vitamins, minerals and good bacteria each day.

Supplements such as Turmeric with BioPerine and Organifi Green Juice are packed full of vital vitamins and minerals is essentail for your body.

4. Make Your Bed

I know a handful of people who do not make their bed after waking up. It might seem unnecessary and childish, but making your bed every morning sets you up for completing bigger tasks throughout the day.

This small of accomplishment in the morning will put your mindset in a positive and relaxed state.

With a tidy bed, you’re more likely to keep the rest of your room clean and clutter free. Wouldn’t it feel nice to start your day off stress-free and coming home to a nice tidy bed?

Getting into the habit of making your bed in the morning will help you develop other good habits.

5. Have a To Do List Ready

Planning to fail, is failing to plan.

Spend a few minutes every morning writing down 3 – 5 of the most important tasks you will have to complete to win the day.

Writing down your to-dos will help keep your mind clear and uncluttered so that you can remain focused on your priorities. Crossing off each task as you complete them will give you a sense of accomplishment and satisfaction.

6. Meditate

Meditation causes the brain to release endorphins which makes us feel good, emotionally and physically.

Adding meditation to your morning routine can help combat depression, anxiety and improve your pain tolerance. It also sets a calm tone for the start and rest of your day.

Just practicing meditation for 5 minutes a day will improve your focus and maximize your productivity.

It is much easier to complete your to-do list with more clarity compared to being overwhelmed.

Not sure where to start? You can do this simple meditation every morning:

  • Start in a comfortable position.
  • Set a timer for 5 minutes.
  • Close your eyes.
  • Inhale through your nose for four seconds. Hold for another four seconds. Exhale through your nose for eight seconds.
  • When you notice your mind starting to wonder, focus on your breathing again.
  • When time is up, open your eyes and raise your arms up to stretch them.

7. Practice Gratitude

Before hopping out of bed and rushing out the door, spend a few minutes to smile and practice gratitude in the morning.

Smiling signals your brain to release neurotransmitters to lift your mood and relax your body. This is a perfect way of starting your day on a positive note.

Studies show practicing gratitude helps reduce stress hormone and improves your mood. Spend a minute to reflect on the small things in life you are grateful for.

8. Avoid Checking Your Emails

Checking your smartphone first thing in the morning will set you up with a reactive mindset instead of a reactive one.

You will start your day in a defensive state instead of being in control of your day.

Try your best to avoid any technology for the first hour of your day. You want to begin your day with inner peace and positive focus.

11 Carrot Juice Benefits

Our parents cooked vegetables in an effort to make us fall in love with their taste and install some healthy habits in our life.

And while many hated carrots as young children, as adults we use them in everything, in every way, from soups to bakes and in their raw form.

One of the most popular ways of consuming carrot in the world is, of course, making a carrot juice.

The benefits of juicing were already known, but including carrot in the mix will not only enhance the taste of the juice, but it will also make it 10 times healthier!

Keep reading if you want to find out some of the healthiest benefits of juicing along with a mouth-watering, tasty carrot recipe.

Carrot Juice Benefits

1. Improves vision

Drinking carrot juice can improve your vision significantly and protect your eyes’ health thanks to the high levels of beta-carotene.

Beta-carotene is a type of vitamin A that protects the surface of the eye, maintains strong vision muscles, prevents the appearance of cataracts and protects against blindness.

Additionally, carrots contain lutein, a powerful antioxidant protecting the eye from any damaging light.

2. Reduces the risk of cancer

The antioxidants in carrot juice promote the development of healthy cells, preventing the appearance of abnormal ones at the same time.

Because cancer is actually abnormal cells developing at a fast rate, carrot juice helps to reduce the risk of it.

Additionally, it has been proven very effective in leukemia treatments thanks to the bioactive chemicals in it.

3. Improves the metabolism

The benefits of juicing are seen throughout every part of the body, including in your gastric health.

Carrot juice helps your gut walls to regenerate thanks to the high levels of fiber and thanks to the Vitamin B in it, it cleanses your digestive tract from all the hard waste that was hard to digest.

This will contribute to easier digestion, a healthier gut and with it, process food faster and easier, which has major benefits for the whole body, especially weight loss.

4. Reduces Cholesterol

Carrot juice is a great way to get your daily potassium intake and consume food that has no artificial fats.

This nutrient helps the body maintain a healthy cholesterol level which reduces the risk of various diseases such as stroke, heart disorders, and high blood pressure.

5. Prevents infections

The antiviral and disinfectant properties of carrot juice aid your body fight off infections, both internal and external.

It’s especially effective for infections that develop in the digestive system, as well as fighting away any cold or flu.

6. Promotes urination

After consuming carrot juice for a period of time, you will notice you’re going to the bathroom more often.

This is because carrot juice is known as a powerful diuretic which helps the body cleanse itself and get rid of excess uric acid, bile, body fat and other harmful chemicals, and with it maintain a healthy kidney function.

7. Beneficial for pregnant women

Pregnant women are recommended to consume high quantities of carrot juice because it has proven time and time again how good it is for both the baby and the mother.

Pregnant women and mother need high quantities of calcium to help the child develop strong bones and cartilage, and carrot juice provides exactly that.

Additionally, it has high quantities of nutrients like Vitamin A, Vitamin C, magnesium and potassium that help your body cleanse itself and with it, allow your baby to develop a high immunity and reduce the risk of birth defects.

8. Help lose weight

Carrot juice helps to lose weight not only because it’s a vegetable with zero levels of artificial fats, but because the nutrients found in it promote a healthy body function that contributes towards weight loss.

The magnesium, manganese, and carotenoids maintain a low sugar level, allowing your body to burn more calories, and the additional nutrients we mentioned previously increase your metabolism, allowing your body to process and get rid of waste easier and accelerate weight loss.

9. Protects skin

The benefits of juicing aren’t only noticed in your health, but can also be seen with the naked eye.

There are many esthetical benefits of carrot juice coming from the potassium in it, which has been proven to help the skin maintain its moisture, prevents dryness, helps scars heal, reduces the appearance of blemishes and improves the skin tone.

Moreover, there are many vitamins in carrot juice that prevent the appearance of acne, create a glowy skin, and also help your nails get stronger.

10. Promotes oral health

The richness of antioxidants in carrots stimulate the gums to produce more saliva, which fights away infections in our mouth and help maintain healthy gums and healthy teeth.

11. Boosts immunity

There are so many benefits of juicing, especially carrot, that just one small list is not enough to mention them all.

Carrot juice has a high concentration of Vitamin A and beta carotenes that are powerful antioxidants and extremely effective for fighting bacteria and germs, as well as preventing deterioration of muscles and internal organs, making your overall immune system healthier and stronger.

Delicious antioxidant bomb:

The following recipe is a great source of antioxidants that will help you feel and be healthier than ever.

Servings: 2

Ingredients:
6 carrots
1 orange
1 knob of ginger
1 cucumber

Blend all the ingredients except carrots in a blender or a juicer and pour into a glass.

Then add the carrots to a blender and blend until they’re the consistency you need and pour into a glass.

The reason why I said to blend them separately from the other ingredients is that you can use the remaining of the container to drain the remaining juice in it and keep the content so you can use it in other recipes (soups, broths…)

Besides juicing, smoothies can also help with eliminating stubborn body fat, decrease inflammation and promote better health.

You can lose excess weight in just 3 weeks following a diet program like The Smoothie Diet.

The Smoothie Diet is created by Drew Sgoutas who is a certified health coach and nutrition expert. He has designed this program suitable for those who have a busy lifestyle.

This program is super simple and only takes a few minutes per day for you to improve your health and boost your confidence.

Smoothies contain more fiber which is important for your digestion and keeps you fuller compared to juices.

 

11 Health Benefits of Kale Juice

Nutritionists keep saying that greens are super healthy and an amazing nutritional food everyone should put in their daily menu.

And one of the best greens out there is kale. It’s packed with tons of nutritional values that can wake up every part of the immune system.

There are so many benefits of juicing kale that making a top list is difficult, but I’ve tried to narrow the benefits to the best 11.

Kale Health Benefits

1. Producing energy

Kale juice is packed with various vitamins and nutrients your body needs to produce energy, such as B-complex vitamins, iron, and copper.

These nutrients are responsible for getting the energy out of the food your intake and convert it into energy you use throughout the day.

Additionally, kale juice will help your body transfer oxygen to your cells faster, making them healthier and stronger.

2. Reduce the risk of heart disease

The benefits of juicing kale can be seen in your cardiovascular function as well.

It keeps the cholesterol level at bay and reduces your blood sugar level, which helps relieve the stress placed on your heart and aid its function.

Additionally, kale juice contains a lot of micronutrients and fibers that widen the blood vessels (called vasodilation) and help the blood flow through them easier.

3. Improves blood health

Kale juice is so beneficial for your blood health because of 2 vitamins found it in:

Vitamin A that is responsible for blood cell development from their initial creation to their release in the bloodstream as mature blood cells.

The Vitamin A function is crucial to the development of healthy white blood cells that contribute to the improvement of the immune system and providing a quality oxygen supply

Vitamin K which is responsible for clogging blood to heal injuries and wounds, as well as reducing the risk of developing hemorrhoids, nosebleeds, bleeding gums, and heavy menstruation.

4. Helps maintain eye health

The most important vitamin for eye health is Vitamin A, which is created from carotenoids we consume in food.

While the most famous source of carotenoids are carrots, kale juice also contains many of the same carotenoids as carrots, making it an amazing choice to include in your daily diet and improve your vision and eye health.

5. Great for weight loss

The benefits of juicing kale for weight loss can be seen thanks to 2 major factors:

Kale is very low in calories which allows you to eat until you’re full without having to consume food that is high in calorie count

Kale juice is rich in fibers that can make you feel full faster, as well as aid digestion

6. Fights against inflammation

Kale juice has a lot of anti-inflammatory abilities thanks to the omega 3 fatty acids found in it.

These acids reduce the effects of omega 6 fatty acids. While omega 6 fatty acids are useful for our bodies, having large quantities of them can lead to inflammation, something a single glass of kale juice can prevent.

7. Prevents cancer

Believe it or not, kale juice is great not only for preventing cancer, but also fighting it.

It’s especially effective against breast cancer, prostate cancer, bladder cancer, and colon cancer because of the high level of glucosinolate found in it.

8. Helps detox your body

Kale juice is often consumed as a detox drink thanks to its proven detoxifying effects.

First, kale juice contains high levels of fiber that bonds with toxic cells in your body and prevents it from entering your bloodstream.

Second, kale juice contains sulfur, which also binds with toxins and free radicals and sends them directly out of your body.

And tertiary, kale juice is rich in iron that is very efficient for detoxifying your liver and keeping it in a healthy state.

9. Improve your body’s immunity

The benefits of juicing kale are especially valuable in the cold flu season.

Thanks to the high quantities of Vitamin C in it, kale juice can help your body recover faster from flu and make it stronger to prevent the flu from happening again.

Vitamin C is also recommended to be consumed after a workout to increase your body’s healing potential, making kale juice a great post-workout drink.

10. Helps the skin

The benefits of juicing kale are visible in every part of your body, including the skin.

Kale juice is rich in antioxidants which can delay the appearance of wrinkles and has high quantities of Vitamin A that maintain the skin healthy and more prone to diseases.

Additionally, consuming kale juice can help you maintain a glowy and smooth skin thanks to its detoxifying abilities.

11. Maintains a healthy brain function

We previously mentioned the anti-inflammatory capabilities of omega 3 fatty acids. But, there’s another thing that they are good for.

Omega 3 fatty acids have been proven to boost brain function and increase IQ. Why, and how?

Omega 3 fatty acids are flexible and fluid substances that the brain can use to rebuild its walls instead of other, thicker fats that don’t allow the brain’s signals to pass through the walls as easy.

This will contribute to faster signal transmission and bigger brain capacity.

Delicious Kale Juice Recipe

This kale juice is ideal to keep your body hydrated, boost your energy levels and detox your body.

It’s made of simple ingredients everyone has at home and prep time takes only about 10 minutes.

Servings: 2

Ingredients:
5 large kale leaves
2 large cucumbers
1 lemon
1 apple
1-inch knob ginger

Preparing:
1. Wash the kale, cucumber, and apple. Peel the lemon and ginger
2. Put all the ingredients together in a blender and blend until smooth (usually around 2 to 3 minutes)
3. Pour in a glass over ice or let it chill in a freezer before serving it
4. Enjoy!

Juicing vs Smoothies – Which One is Healthiest?

You may be wondering what the difference between juicing and smoothies is. To be honest, both benefit your body in different ways.

The difference between the two comes down to preparation. Juicing is prepared by using a juicer whereas smoothies are made using a blender.

Juicing is the process of removing the water and nutrients from the produce. This eliminates the pulp and fiber from the liquid, leaving behind a fresh and quick absorbent drink.

Juices are easy to make and is a quick way of consuming your daily essential vitamins. However, juices can be less filling making you more likely to snack later on.

On the other hand, smoothies contain both pulp and fiber when the ingredients are blended together. You can also add extra ingredients such as proteins, healthy fats, and superfoods.

Smoothies can also be a meal replacement when you’re out and about or a post workout shake after a good workout.

However, it is important to be aware of the ingredients you use in smoothies since you can be unknowingly consuming 2 servings in one sitting.

The Smoothie Diet is an excellent program if you’re looking to lose serious body fat. 

This 3-week weight loss and health improvement program is created by Drew Sgoutas who is a nutrition expert and certified health coach.

Drew has designed this program to help busy people lose their unwanted body fat through his detailed smoothie recipes.

Click here to check out The Smoothie Diet results.

13 Mango Juice Benefits

Mangoes aren’t just a delicious tropical fruit as we all know, but they are also a great source of many nutrients and chemicals your whole body needs throughout the day.

While it can be consumed in salads or raw, mango juice is a great way to prepare a delicious health bomb easily and give your body the refreshing it needs.

There are so many benefits of consuming mango juice that’s tough to pick only a few, but I’ve made you a list of the top 13 benefits of juicing and drinking mango juice. Some are well-known, but some may surprise you.

Mango Juice Benefits 

1. Prevents cancer

One of the biggest benefits of mango juice is preventing the development of abnormal cells that cause cancer in certain parts of the body.

The high intake of nutrients like quercetin, fisetin, isoquercitrin, astragalin, gallic acid, and methyl gallate have been proven to reduce the risk of breast, colon, leukemia and prostate cancers.

2. Helps digestion

Mango juice is known to have high levels of fiber and enzymes that help good bacteria in the gut. It will help regenerate your gut’s walls, so it can release more mucus which will help process foods easily and maintain its healthy function.

3. Maintains Blood quality

The benefits of juicing are seen throughout the whole body, especially in the blood quality. Mango juice has high levels of potassium and magnesium in it, which are powerful antioxidants that help cleanse the body.

Additionally, the dietary fibers called found in mango juice maintains your body’s blood sugar on a healthy level. The fiber pectin found in it brings down the bad cholesterol, promoting easier blood flow and preventing blood clots.

4. Prevents the appearance of asthma

Mango juice has many nutrients in it, and one of them is a nutrient called beta carotene. Through research, this nutrient has been proven to prevent the development of asthma as well as relieve the asthmatic attack episodes.

5. Alkalizes the body

Mango juice is one of the healthiest juices you can consume. It has massive quantities of balanced calories, protein, carbohydrates, vitamins A, C, B, E and K…the list of healthy nutrients goes on and on… And if you’re still wondering how these benefit your body, the answer is simple – in every way.

From your eyes to your skin, nails and your internal organs, you will feel the benefits throughout your whole body.

6. Promotes eye health

The benefits of juicing mangoes are literally seen with the naked eye. The fruit is rich with beta carotene, a powerful antioxidant that improves vision promotes overall eye health and slows down macular degeneration caused by age.

7. Boosts the immune system

Every fruit juice it a vitamin bomb for the body, and so is mango juice. It has so many vitamins (especially Vitamin A and Vitamin C), carotenoid and minerals that help develop a strong and healthy immune system in both children and adults.

8. Improves skin and hair health

With all the harmful chemicals being promoted for healthy skin nowadays, finding natural sources of skin care products is more difficult than ever.

But that’s not the case with mango juice. Thanks to the Vitamin C and Vitamin A in it, mango juice helps you get a clearer and shinier skin, while the mango skin can be placed on your skin to improve its texture and have a balanced tone throughout.

9. Prevents overheating

During hot summer days, mango juice is the way to go. Mixing it with some water and fresh herbs will give you a refreshing mixture that’s ideal for cooling your body and preventing heat strokes.

By helping your body keep its moisture and cool during hot weather, you facilitate your kidney’s function and help them remain healthy.

10. Helps with weight loss

The benefits of mango aren’t only medical, but also esthetical. Consuming mango juice during the day will make you feel fuller, reducing your cravings or binge eating episodes.

Additionally, mangos are rich with fibers that promote healthy gastric function, helping your body process food faster and get rid of toxins easier.

This will help you lose weight faster, in a healthy way.

11. Strengthens the bones

Just one glass of mango juice a day provides your body with the vitamin B6 and flavonoids it needs to feed your bones, make them stronger and sturdier, able to hold your weight with ease without you experiencing any pain.

12. An aphrodisiac

This might come to you as a surprise, but the benefits of juicing mango can be seen in your partner too.

It’s with reason known as a “love fruit”. Mango juice is a powerful aphrodisiac that increases sex drive and passion for both men and women, making it the ideal go-to healthy drink for romantic dinners with your partner.

13. Promotes healthy brain function

Mangoes have rich quantities of glutamine acid that helps keep your brain cells active, improving your brain function and memory throughout the day.

It’s especially beneficial for small children that are still developing their memorizing skills, as well as people suffering from brain deteriorating conditions to slow down their disease.

Delicious mango juice recipe

Servings: 2

Ingredients:

2 mangoes (any type will do)
Some type of sweetener
1.5 cups of cold water
Ice cubes (optional)

Preparing:

  1. Chop up the mangoes and place them into a blender.
  2. Blend them until you get a puree consistency
  3. Add water and blend once again.
  4. Strain the juice and throw away any pulp or chunky pieces
  5. Drink immediately and keep in a refrigerator.

The Pros and Cons of Juicing for Weight Loss

Making juices at home has become a very popular trend for health and fitness fanatics.

Many health enthusiasts claim juicing has helped them lose unwanted body fat, prevent disease and heal illnesses.

But is juicing really healthy for you?

Pros

If you’re on the fence about juicing, it is good to know that having a fresh glass of juice does have a few benefits for your body.

Juicing is a quick and easy way for you to consume your daily fruits and vegetables. You can also experiment with new fruits and vegetables which you are not used to eating regularly.

It gives the freedom to try new combinations without the need to follow specific recipes. If you have children who are picky eaters, you can always encourage them to have a fresh glass of juice instead.

Juicing also allows your body to absorb nutrients easily since juices do not contain pulp or insoluble fiber.

Your body doesn’t need to work as hard to process all the good nutrients you have consumed. It is similar to taking a multivitamin pill but fresher and tastes amazing.

You can also reduce waste by using the fruits and vegetables which may not look good on the dinner table.

Instead of throwing them out, you can add them to your juice while eliminating waste at the same time.

Cons

However, there are some disadvantages when it comes to juicing.

Since juicing removes the insoluble fiber you will end up feeling more hungry. You might be snacking more regularly to make up for the calories.

If you’re trying to lose weight, eating more regularly will slow down your progress of achieving your weight loss goals.

Eating solid foods will help you feel more full compared to drinking juice as a meal substitute.

Juices do not contain and protein, so if you’re trying to build muscle, it is best to eat whole foods which contain the correct nutrients you need to grow and stay healthy.

Using too many fruits instead of vegetables in your juice can spike your blood sugar levels. This can affect how you feel and function throughout the day. With an unstable blood sugar level, you’re more likely to experience a sugar crash later in the day.

Juicing can also become quite expensive. You will need to buy more fruits to make enough juice compared to eating them whole. Buying organic produce can increase your expenses quite fast.

Juicing also requires equipment which can range from entry level juicers to more professional ones. You will also need space to store it, so keep this in mind when you’re looking to purchase one.

Since juicing removes the insoluble fiber, you will miss out on fiber which is important for your digestion.

Juicing vs Smoothies – Which One is Best?

It is very common for people to confuse juices with smoothies. Juices are prepared differently from smoothies.

Smoothies are made by blending all the ingredients together, including the insoluble fiber which keeps you fuller for longer. This works well with your diet if your goal is to lose weight.

Both juicing and smoothies have their own benefits to your body. If you are trying to melt away unwanted body fat or wanting to build lean muscle, I recommend choosing smoothies over juices.

Doug is a health coach and the creator of The Smoothie Diet. His curated recipes and weight loss program has helped many others achieve their ideal weight and health goals.

You don’t need to waste your time trying to find the best recipes which suit your busy lifestyle.

Click here to read my review on The Smoothie Diet.

 

 

11 Pear Juice Benefits

Other than the fact that pears are a delicious, sweet fruit, not many dig in more to find out what benefits pear juice yields. And trust me, the list is long.

The benefits of juicing pear can be seen throughout the whole body, inside and out.

With just one glass of pear juice a day, you will get an abundance of healthy nutrients that make the whole body healthier and stronger.

Some of the positive effects of pear juice are the following:

1. Helps your bones

Pear juice is a great source of boron, a mineral that helps the body retain calcium, as well as Vitamin K which is responsible for building strong bones.

By consuming one glass of pear juice per day, you can reduce the risk of developing osteoporosis, you will make your bones stronger and less prone to fractures and reduce the risk of experiencing bone deteriorating problems.

2. Prevents cancer

The benefits of juicing pears do as far as preventing cancer too. Consuming pear juice will give your body an explosion of antioxidants, especially vitamin C and copper.

These powerful antioxidants remove free radicals from your cells, preventing their abnormal development which can later turn into the development of cancerous cells.

Additionally, pear juice has pectin fiber in it which binds to fatty substances, cancer-causing agents, and free radicals in the digestive system, further reducing the risk of developing cancer.

3. Feeds the brain

The intake of antioxidants is incredibly beneficial for the brain. They eradicate radicals from your brain cells, helping it maintain its healthy function, and improve your cognition.

The antioxidants in pear juice have been proven to reduce the risk of developing Alzheimer’s and dementia.

4. Reduces inflammation

Pear juice is recommended by trainers to be consumed pre and after workout thanks to its anti-inflammatory abilities.

It calms your tissues, muscles, and bones, and also helps relieve pain.

Inflammation also causes other problems such as weight gain, high blood pressure, shortness of breath

5. Ideal for weight loss

The benefits of juicing pears aren’t only medical, but also esthetical. Pear juice is rich in fiber and will make you feel fuller faster and longer, which will help you lose weight faster, but still remain healthy and vital.

Additionally, we already mentioned pear juice is helpful against inflammation, and inflammation has been proven to contribute to weight gain.

Consuming pear juice frequently will not only help you lose weight but will also prevent you from gaining more weight.

6. Maintains heart health

The high concentration of potassium in pear juice helps maintain a healthy heart by lowering the blood pressure.

By lowering your blood pressure, the strain placed on your blood vessels and arteries is minimized, helping your heart deliver blood to your whole body more easily and with less stress.

7. Improves circulation

As we all know, iron is vital for our blood health and the lack of it can cause some conditions such as anemia, fatigue, stomach problems, fatigue and even more serious ones like leukemia.

Pear juice has large quantities of iron in it that can help your body produce more blood cells.

This makes it perfect to consume by people that are anemic, have iron deficiency or experience frequent blood clogs.

8. Helps digestion

Although stomach disorders are a frequent appearance which many of us tend to ignore and let pass by on itself, they can turn into something serious and have lasting damaging effects on your body.

To prevent this from happening, nutritionists often mention the benefits of juicing and recommend consuming large quantities of fiber.

Fibrous content can be found in many fruit juices, especially in pear juice and are a great aid to fight against inflammation and promote healthy digestion.

Just one pear can provide you with a quarter of the recommended daily fiber intake, which means that a full glass of pear juice will be enough to fill in the whole recommended intake.

9. Boosts the immune system

As I mentioned before, pear juice is a vitamin bomb for the body that will help cleanse it, make it stronger and more vital.

It’s rich in antioxidants and vitamin C, the number one defendants of our immune system.

They are responsible for stimulating white cell production and aiding their activity, which will ultimately result in them fighting off free radical damage, infections, and disease from all over the body.

10. Improves blood health

The benefits of juicing have been proven through countless studies. Pear juice is especially rich in Vitamin K, a nutrient responsible for clotting blood and helping the body heal wounds.

By consuming pear juice rich with Vitamin K, you’re helping your body heal faster and you’re reducing the risk of getting hemorrhoids, nosebleeds, bleeding gums, and heavy menstruation.

Additionally, pear juice helps reduce blood sugar, blood pressure and minimize the stress placed on your blood vessels, helping the whole blood system function better.

11. Recommended during pregnancy

The benefits of juicing are also transferred to the fetus of pregnant women.

Pear juice is rich in folate, a vitamin that has been known to prevent neural tube defects in babies, which is why doctors recommend pregnant women to consume it regularly.

Delicious pear recipe:

Because pears have a mild flavor, they’re often mixed in with other, strong tasting fruits such as oranges, pineapples, lemons, limes and other.

Following is a delicious pear juice you can prepare easily at home with a few simple ingredients.

Servings: 2

Ingredients:
6 pears
2 oranges
Pinch of sea salt

Instructions
1. Wash the pears, remove the seeds and cut them into small pieces.
2. Put the pears in your blender along with the orange and blend them until they get an even consistency (usually around 2-3 minutes)
3. Strain out the juice and preserve the remaining content to cook later
4. Let the juice chill in a freezer and consume it.

Juicing and Weight Loss – Is it Really Healthy?

Juicing fresh fruits and vegetables can be healthy but this doesn’t guarantee weight loss. To lose weight, you should focus on your daily caloric intake combined with physical exercise.

You can use juices as part of your weight loss diet but in some cases, juices can cause more harm than good to your body.

It is quite easy to chug down a glass of freshly made juice. But juices are not calorie free. In order for you to lose weight successfully, you will need to stay in a caloric deficit.

Having high-calorie juices can cause you to go over your calorie intake for the day which will slow down your weight loss progress. Using too many fruits will also affect your blood sugar levels.

Substituting a meal with a serving of juice can leave you hungrier later in the day. It is much more satisfying to eat your calories rather than drinking it.

With the pulp and fiber removed, it will leave you feeling unsatisfied. You’re more likely to binge on snacks throughout the day to keep you full.

This can cause you to gain more weight instead of losing it.

On the other hand, smoothies can help you lose weight. Unlike juicing, smoothies are prepared by blending all the fruits and vegetables together, including the fiber.

This keeps you full and minimizes the need to binge eat throughout the day. What I love about smoothies is the flexibility of ingredients.

You can add protein powder, oats, yogurt or even almond milk for a muscle building post workout shake. Smoothies are also great for breakfast since they are quick to prepare and you will be able to have all your essential vitamins and minerals in one sitting.

If you like to learn more about smoothies and how you can lose weight without wasting too much time in the kitchen, I recommend The Smoothie Diet created by health coach Drew Sgoutas.

Click here to read my review about The Smoothie Diet.

 

How to Treat a Pinched Nerve

Having a pinched nerve isn’t something that most people realize they have when experiencing pain in a certain area of their body.

That’s because the symptoms are the same as chronic pain or a strained muscle and many tend to blame it on exhaustion, lack of rest, lack of movement, not realizing that they are probably experiencing a pinched nerve, not the regular back pain.

But there’s one major thing a pinched nerve and chronic back pain has in common – the pain is definitely excruciating.

A pinched nerve can be caused by multiple things such as injuries, chronic conditions or irregular movements, but it can also be treated in multiple ways.

The main thing is to do something about it because if it’s left untreated it can leave permanent damage to the area and go as far as disabling someone permanently and take their freedom of movement.

To understand better the causes, symptoms, and remedies for a pinched nerve, continue reading below.

What is a Pinched Nerve?

A pinched nerve is a common pain many experience during the course of their life.

It happens when the surrounding tissues of a nerve (such as bones, muscles, cartilage, tendons) put too much pressure on a nerve which causes a certain reaction that can range from minor tingling and numbness to weakness and pain in the area where the nerve is pressured.

While a pinched nerve can happen in any part of the body, the most vulnerable nerves are those that pass through narrow places and the ones that don’t have a soft tissue around them for protection.

These are mostly the nerves in your back (spine), shoulders and legs, which are the most frequent sufferers of a pinched nerve.

Pinched Nerve Symptoms

The severity and range of symptoms can range from one person to another, but mostly revolve around the following:

  • Tingling
  • burning
  • numbness
  • pain
  • muscle weakness

If you have a pinched nerve, these symptoms can worsen if you’re laying down for a longer period (i.e. when sleeping or resting).

Other symptoms can include a stinging pain in some area of the back, needles or general discomfort in the area of the pinched nerve.

What Causes a Pinched Nerve?

As we previously mentioned, pinched nerves are a result of some tissue pressing on the nerve.

Most commonly, this pressure is caused by lack of motion or repetitive motion that creates a pressure in the area of the nerve, which causes the nerve to become inflamed and overtime irritated and finally, damaged and painful.

There are some conditions that put people in the higher risk group of experiencing pain caused by a pinched group, such as:

  • Being overweight
  • Gender (women are more prone to experiencing a pinched nerve)
  • Pregnancy
  • Repetitive strenuous activities
  • Arthritis
  • Diabetes

There are many factors that can have a major influence on your nerve health, but it can also be caused by an injury, straining or spraining, irregular movements and many other things.

All in all, it’s a rather unpredictable thing that you can’t see coming, but can work towards reducing the risk of getting it.

Pinched Nerve in Lower Back

Pinched Nerve in Back Symptoms

A pinched nerve in the lower back is most often caused by the spinal discs putting pressure on some of the nerves that go through the spinal cord.

It can also be caused by an inflamed spinal root that exits the spine.

The most common cause of a pinched nerve is a degenerative spine which happens mostly because of age and the additional pressure caused by the stress placed on it for everyday movement and body weight, which results in:

  • The discs that cushion the spine became brittle and rupture
  • The facet joints that hinge the vertebrae became arthritic
  • You developed bone spurs
  • The vertebrae became misaligned

The common symptoms of a pinched nerve in the back are more or less same as the other types of pinched nerves, with the fact that, of course, the sensations are felt in the lower back area.

  • Tingling
  • burning
  • numbness
  • pain
  • muscle weakness
  • weakness in the leg

Pinched Nerve in Back Treatment

11 Home remedies for a pinched nerve

There are thousands of medications intended to eliminate the pain caused by a pinched nerve, but they can cost up to a hundred dollars for just one bottle. There are other methods that promise to do wonders in a few minutes, which result in nothing more than you wasting your precious time and money.

Instead of visiting these expensive massages, taking harmful medications or going under dangerous surgeries, you can try to do some things at home that could help you ease the pain and solve your pinched nerve issue.

Stretch

Stretching for a few minutes every day can relieve any pressure on your nerve and alleviate the pain you feel caused by the pressure on the nerve.

And not only that, but it will also help prevent the appearance of a pinched nerve.

Do note that you don’t need to do overly hard stretches. Some simple ones do the trick, so if you start feeling pain while stretching in any area, ease up on the stretch and do something easier.

Once you’ve got into it, you can enhance the exercises to strengthen your muscles, after a consultation with a physician, of course.

A great idea would be to start doing yoga because many of the yoga poses help strengthen your muscles and relax the area around the nerves.

This will further reduce the risk of you getting a pinched nerve at any point in your life.

Adjust your posture

Bad posture is a major cause of many back problems, including pinched nerves. Your neck supports the weight of your head, and if you’re holding it in a position that strains its function and pressures it, your nerves will get pressed on and get pinched.

Correcting your posture and sitting straight up loosens your spinal discs, allowing the nerves to function properly, without being strained or pressured too much.

Holding a right posture is perfect for both preventing and fixing nerve problems.

One thing you can do is to hold your head straight so its weight can be distributed evenly throughout your spine.

Another thing is if you’re working on a pc, or have a job where you have to lean your head forward, to ask if it’s possible to have an adjustment to your workplace so you can avoid bending your head.

And finally, avoid sleeping on your stomach because by sleeping like that, you put unnecessary strain on your head.

Take rest

Most of our body’s injuries are solved by resting.

Many sports or strenuous activities like tennis, football, hockey, and baseball can cause the pinched nerve, so avoiding these and resting as much as possible is the best course of action.

That is until the symptoms start disappearing and you’re able to move the part of your body that was previously aching.

Make sure that while you’re resting, you’re in a comfortable position and have an ergonomic bed and pillow that support your body in a healthy way.

Use ice

The most common go-to remedy for a pinched nerve is the good old ice.

It’s well known to people as an effective cure for swelling and inflammation, making it perfect to use to reduce any of these in the area of the pinched nerve.

You can wrap a towel around an ice pack and place it on the area of the pinched nerve, holding it with gentle pressure for around 15 minutes a few times during the day.

Elevate your legs

If you have a pinched nerve in the area of your lower back, elevating your legs with a 90-degree bend in the hips and knees can help alleviate the pain.

This will reduce the tension in your spine and help it

Apply heat

I know that it might be confusing that we list both ice and heat as treatments for a pinched nerve, but both are equally good to relax the area and minimize pain.

As previously mentioned, the pain from your pinched nerve might be caused by some muscle pressuring on it.

If you believe this is the case with your pain, you can apply heat on the area to relax the muscle around your painful nerve.

It will not only loosen up the spot but will also promote blood flow to the area, helping it heal faster.

Besides using a pre-purchased heating pad, you can make your own heat pad at home (a bottle filled with warm liquid or a heated cloth) and use it for 10 to 15 minutes 2 or 3 times a day.

Sleep more

Sleeping is the best way to allow your body to heal itself.

When you’re sleeping, every cell in your body regenerates, making you healthier and stronger.

This also includes the nerves that go through your whole body that need to rest after working hard throughout the day.

If you’re experiencing a pinched nerve, make sure to sleep for a minimum of 8 hours a day to allow your body to fully recover.

It will help your body fight off any inflammation of pain more easily and make it stronger for all day to day functions.

You can sleep with a neck brace that will hold your neck in place and minimize the unnecessary movements.

And as I mentioned before, avoid sleeping on your stomach because it puts additional pressure on your neck and back.

Massage

Gently massaging the painful spot and around it will help your muscles and cartilage relax, relieving the pressure they put on the nerve, thus easing your pain and discomfort.

But, if the spot is too sensitive, wait for it to calm a bit and then try massaging it.

Avoid deep tissue massages, because these might put additional pressure on the already pinched nerve, making your situation even worse than before.

Change your pillow and mattress

Believe it or not, your pillow and mattress can be the cause of the pressure in your spine.

If they aren’t ergonomic and don’t support your body in the right way, your nerves will be pressed upon during your sleep, causing you to wake up with discomfort and pain.

Having the right sleeping posture lets your body’s muscles and bones relax and go back to their right position, minimizing the possibility of them pressuring a nerve and causing any pain during your sleep.

Consume food rich with Omega-3 fatty acids

Omega-3 fatty acids have been known to help with inflammation, but in recent studies, it has shown pain-relieving effects as well.

The most common source of omega-3 fatty acids is fish oil, but it can also be found in everyday foods such as nuts, seeds, seafood, oils made from plants (flax, soy, canola, etc.).

You can implement these ingredients in your food more often if you’re experiencing pain from a pinched nerve to reduce the inflamed spot and pain.

Change your lifestyle

Even if you don’t notice it, many of your lifestyle choices have a major impact on your overall health.

For example, being overweight leads to more pressure being placed on your lower back which can lead to your bones pressing on the nerves, creating a pinched nerve which will cause you pain.

Lack of exercise is another big factor in rapidly deteriorating spine health. By being inactive, your muscles and bones are losing their strength, so when they start their regular function, they’re pressuring your nerves, causing them to get irritated, inflamed and painful.

When to See a Doctor

Pain caused by a pinched nerve usually goes away with time or can be treated with simple home remedies.

But, if the pain persists and doesn’t reduce in a few days, then you should contact a doctor.

Even if it seems like a pinched nerve, the pain might be caused by something more severe that requires professional treatment and medications.

Another reason to contact a doctor is if the pain keeps increasing despite treating the area.

If you’ve tried all the traditional healing methods and nothing seems to be working, but your pain keeps dragging on and even increasing, then the case is definitely something else than a pinched nerve, which requires a doctor looking into it.

And finally, the most important situation that requires medical attention is if you start feeling a lack of sensation in your back or leg or focal weakness (inability to hold your weight).

These are usually symptoms of something more severe that requires medical attention.

My Back Pain Relief 4 Life

While looking into possible treatments for back pain and pinched nerves in the back, I found a program with 8, simple 2-minute movements that do wonder for any type of back pain.

The program is called My Back Pain Relief 4 Life, and by reading reviews, I noticed it has helped a tremendous amount of people, not only for their back pain but their overall physical health.

The exercises are very simple and require only a pillow/towel and a chair to do.

Each exercise is done for 2 minutes, taking only 16 minutes in total, which is literally no time in exchange for the wonders it will do.

Besides, the program was more than affordable and came with fantastic additional bonuses that teach you how to lead a healthy lifestyle.

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Conclusion

The damage caused by a pinched nerve is usually temporary, but it can be long-lasting.

To avoid this, proper measures should be taken not only to heal it but also prevent it from happening.

The best thing you can do is stay active and lead a healthy lifestyle, but if you’re the busy bee that rarely finds time for their health, the home remedies and the program I recommended will be the ideal thing to fight away back pain and remain as healthy as possible.

But keep in mind to track the way your body reacts to everything you do. If you start experiencing more pain or want to start with physical therapy, first consult your doctor.

Having a professional advise you on the best course of action is always a good idea.

Best Stretches for Lower Back Pain

21 Stretches to Relieve Back Pain

Although back pain is something we don’t think about very often, it’s an issue that impacts millions of people around the globe every day.

It can be a minor pain in some area of the back, but it can also be excruciating pain throughout the whole spine.

Nevertheless, it can definitely have a major impact on everyday life – from normal walking to doing chores and even getting dressed.

But, doing just a few simple stretching exercises every day can change all that. For that reason, I’ve made a list of the 21 best stretches for lower back pain:


Happy Baby

A fairly easy exercise that helps your spine discs to stretch out and align in a straight way. And the best part is that you do it while laying down! The exercise is done in 3 simple ways:

  1. Lay down on your back
  2. Bring your thighs to our chest and catch your outer foot area with your palms, while keeping your hands on the inner part of your legs. Keep this position for around 30 seconds.
  3. While in this position, you can roll gently to the left and right side to massage your lower back

 

Runner’s Lunge

Back pain is often caused by lack of strength in the abdominal muscles, which is why it’s important to stretch the muscles in this area. The Runner’s Lunge exercise stretches the hip flexors, quadriceps, and abdominal muscles and is done in the following way:

  1. Kneel down with your hands touching the floor in front of you. Stretch one of your legs back with your knee as support (touching the floor).
  2. Place your other leg outside of your arms (while you’re holding them on the floor) as if you were kneeling with that one leg.
  3. Press down your hips until you feel stretching in your front hip area.
  4. Keep doing this for 30 seconds for each leg

 

Downward facing dog

This exercise does wonders for your hamstrings, glutes, shoulders, and arms. It makes them stronger and alleviates any stiffness you feel in those areas. It’s also very simple to do:

  1. Bend down and touch the ground with your palms, with your body forming a reverse V shape.
  2. Keep your legs as close as possible
  3. Stay in this pose for 30 seconds in a few series.

 

Hip Flexors

Back pain and hip pain often come hand in hand. While this stretch exercise doesn’t focus on the back area, but rather the hip area, it can help keep your hip muscles strong and vital, and with it, reduce any potential back pain caused by the hip area. Following is an explanation on how to do the Hip Flexor stretching:

  1. Go down on one knee as if you were proposing to someone (a good exercise for the guys out there)
  2. Stretch out your hip on the leg that you’re kneeling on, your lower back going forward while your higher back area leaning back
  3. Straighten your back in the initial “proposal” pose while lifting one of your arms as high as possible. This will extend your spine and alleviate the pressure on your spinal discs.

 

The Sphinx Pose

If you’re not into the overly complicated stretching poses, The Sphinx is ideal for you. This exercise helps your body open up your chest which will make breathing easier, but it also makes your lower back more flexible and opens up your hips to give relief to any pressure in these areas. All you have to do is the following:

  1. Lay down on your stomach
  2. Lift your upper body by placing your elbows on the ground, parallel to your chest
  3. Stretch your shoulders as high up as you can while your elbows are still on the ground
  4. Hold this pose for around a minute

 

Cow Face Legs

The name might confuse you, but the pose is not confusing to do at all. Because lower back pain and hip pain often come hand in hand, it’s good to stretch both to avoid any one of these causing pain to the other one.

  1. Sit down on your ground and bend your right leg
  2. Bend your left knee and place your bent right knee on it (your feet should touch the ground)
  3. Take deep breaths for 30 seconds and then switch the position of your legs

 

Child’s Pose

As its name suggests, this pose is a child’s play to do. It relaxes the lower back muscles while stretching the spine, improving your overall mobility and it’s done in the following way:

  1. Get down on all fours
  2. Sit with your butt on your feet
  3. Stretch out your hands in front of you as far forward as you can so you can feel a stretch in your back
  4. Do this pose in 5 series of 10 seconds

 

Figure 4 Twist

If you ask most people, stretching is the easiest to do while laying down, and this pose is done exactly like that. What it does is that it reduces tension in the hip area, improving your balance and giving your body the support it needs in the lower part of it, which will reduce the pressure in the upper part of your body, specifically the back. It’s done in the following 4 steps:

  1. Lay down on your back and bend your legs while placing your feet on the ground
  2. Place one of your legs on the ground – hips on the ground, right ankle on top of the left knee
  3. Hold your arms in a cactus position
  4. Stay like this for 30 seconds each side

 

Wide-Legged Forward Fold

One of the easiest exercises you can do to stretch your back hip muscles, back muscles, shoulders and arms to alleviate any pressure and bring them in the right, healthy position. While it does so much for a lot of your muscles, it’s very simple to do:

  1. Spread your legs while standing, toes facing forward
  2. Bend down and brings your best as close as you can to your knees while touching the ground with your hands (don’t bend your knees during this step!)
  3. Once you feel stretching in your back and hip area, hold that position for 30 seconds
  4. Go straight up slowly to allow your spine to align properly

 

Lizard Lunge

The hamstrings are one crucial group of muscles responsible for supporting your legs and spine. They not only connect your legs to your upper body but also flex the knee joints and adduct the leg, which is why it’s crucial to keep them in the best shape possible. The Lizard Lunge is the exercise that stretches these muscles the most, helping you get relief from lower back pain caused by improper functioning of the hamstring muscles. It’s done in the following way:

  1. Lay down on your stomach with your toes touching the ground
  2. Lift your body while your elbows are touching the ground (your whole body should be supported solely by your elbows and toes)
  3. Bend your right leg and bring it outside of your right hand, with your knee as high above your back as possible and your toes slightly facing outside
  4. Start peeling your foot from the ground starting from the inner side towards the outer until you feel a stretch in your hip
  5. Take 5 deep breaths and then switch the legs

 

Adductor opener

A major factor in back pain are the hips, and one of the muscle groups responsible for the proper movement of in the upper legs are the adductor muscles. Thanks to them, you’re able to spread and close your legs without putting much pressure on the hip joints.

  1. Stretch your legs as far apart as you can while standing up, toes facing slightly outwards
  2. Place your hands on your inner thighs and squat slightly as if you’re going to sit
  3. Press onto your thighs until you feel a stretch and keep that position for 30 seconds

 

Legs up the wall

While it’s something we remember doing as a child, or even by accident, this is a stretch that does wonders for the back. It helps to release all the lactic acid you have built up in your legs and stretch the hamstrings too. And, as we mentioned previously, by stretching the hamstrings, you reduce the probability of experiencing lower back pain. All you need to do for this is the following:

  1. Lay down on the ground, bed, or anywhere close to a wall
  2. Lift your legs up on the wall, with your butt as close as possible to the wall
  3. Stay in this pose for as long as you’re comfortable

 

Knees to Chest

No matter if you’re in the mood for active exercises while standing up, or passive ones while laying down, this stretch will meet your needs. It can be done both ways, and it helps stretch out your lower back and relax your spinal discs. It has only one step in it:

  1. As the name suggests, bring your knees to your chest while holding them with your hands and pressing gently
  2. Switch each leg every 10 seconds for 10 series
  1. (optional) If you’re laying down, you can do it with both legs at the same time. If you’re doing this, hold your legs for 20 seconds and repeat around 5 times.

 

Yoga Cat

It’s not important to do the stretches in the right way physically, but it’s also important to breathe the right way. This stretch teaches you how to inhale and exhale properly to maximize the results you get while stretching:

  1. Go down on all four
  2. Inhale while raising your head up, at the same time bringing your pelvis down as close to the ground as you can
  3. Exhale while bending your back as high as possible and drop your head down
  4. Stay in each position for 10 seconds and repeat several times

 

The Triangle Pose

It’s very important to keep your spine active and moving on every side as much as possible. This pose will promote healthy spine movement that you don’t usually do, but will help keep it healthier and stronger.

  1. Spread out your legs while standing
  2. Place a small object in front of your right leg close to the height of your knee and place your right hand on it to support your upper body
  3. Stretch out your left arm high while keeping the lower part of your body facing forward and your shoulders slightly twisted to one side
  4. Switch on the other side and repeat a few times

 

The Partial Crunch / Pelvic Tilt

This exercise isn’t only good to stretch out your back, but it also helps alleviate back pain. By doing it, you will be able to stabilize your spine and align your discs in a straight position, giving them space and strength to support your body.

  1. Lay down on your back and bend your knees while your feet are on the ground
  2. Place your arms on the side of your body slightly above the ground
  3. Lift up your upper body and head off the floor as you’re reaching your feet with your hands
  4. Hold for 10 seconds and repeat 5 to 10 times

 

Supine Figure 4

This is one of the best exercises you can do to release your lower back and reduce hip pain by stretching your glutes, piriformis, and the lower back.

  1. Lay on your back and bend your knees
  2. Bend your right knee and place the right ankle above the left knee. Loop your right hand through your legs and make a hand lock behind your left thigh.
  3. While your head and shoulders are still on the ground, draw the left thigh towards you.
  4. When you feel a stretch in your outer thigh, keep that position for 30 seconds and then switch to the other leg

 

Seated Twist

Every exercise done by sitting is simpler to do, and the seated twist is one of the easier ones of its type. There are 3 simple steps for doing it, but you will instantly feel relief in your back and glutes

  1. Sit on the ground with your knees bent and your feet on the ground.
  2. Take your left heel and draw it below your butt where it touches the sit bone and cross your right leg over your left one (your right foot should be close to your left outer thigh)
  3. Use your left hand to support yourself and the right hand to hold your outer left thigh and pull until you twist
  4. Straighten up and look either straight or over your right shoulder
  5. Hold for 30 seconds then switch to the other side and repeat 5 to 10 times

 

Bound Ankle Pose

Another excellent exercise for your hips and hamstring muscles that allow your back to rest and release pressure in it. It also aligns your hips, which will further help your posture and ultimately, relief of the pressure in your lower back.

  1. Sit down on the ground and join together your heels, bringing them close to your pubic bone
  2. Straighten up and place your arms behind you, next to your outer hips
  3. Rock your body forward and transfer your arms in front of you to support your upper body if needed
  4. Keep stretching as far forward as you can, while keeping your back straight
  5. Take deep breaths a few times, then straighten up and repeat the process a few times

 

Upward Forward Bend

Everyone has done this stretch at least once in their lifetime, if not at home, in PE classes for sure. But what we weren’t aware of while doing it in primary school is that it helps stretch out your spine and hamstring muscles, which helps towards better posture and less stress being placed on your spinal discs. The exercise is as simple as it gets. All you have to do is the following:

  1. Stand up and join your legs together
  2. Try to touch your toes without bending your legs and back

 

Two Knee Twist

Although this one seems very easy to do at first glance, you should be careful not to do this exercise too fast, or you might risk damaging your back. But, because it’s focused completely on the back, it’s one of the best stretches for lower back pain. You can do it in the following way:

  1. Lay down on your back and stretch out your arms on your side at shoulder height
  2. Bring both your knees to your chest and drop your legs to one side
  3. Keep your upper back on the ground and your lower back twisted towards your legs
  4. Hold for 5 seconds and switch your legs to the other side
  5. Repeat around 10 times

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Conclusion

There are some cases where back pain is more severe for a few simple stretches to help with it, and in those cases, a physician’s attention is needed, and unavoidable.

But in most other cases, these simple stretches can bring such a drastic change in your life and help you find relief from any type of back pain – both lower and upper.

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