The 13 Best Turmeric Supplements to Buy in 2019

I’m sure you’ve heard of turmeric, especially with the comeback it has been making in recent years, but is curcumin something you are familiar with?

Many have never heard of it, but curcumin is, for one, what gives turmeric its yellow color, and two, actually the most beneficial part of turmeric!

It only makes up around 6% of the spice, but it holds both antioxidant and anti-inflammatory properties.

First discovered by Harvard scientists over 200 years ago, curcumin is a nutraceutical, a food that provides medicinal benefits – though turmeric has been used in India and other eastern countries for medicinal use for even longer.

Years later, in 1949, scientists also found that it has antibacterial capabilities.

Since then, many have boasted of its ability to heal wounds, pain, arthritis, IBS, psoriasis, and many more pro-inflammatory conditions.

However, curcumin – or turmeric – is not just some sort of magical cure-all.

There are certain ailments in which it can be very helpful, for some people more than others, but it also lacks the ability to be easily absorbed into the body.

This and the fact that its slightly bitter taste can be rather unpleasant make it more effective if you supplement it with another food, drink, or spice.

For instance, black pepper is said to boost its absorption into the bloodstream, but it can also be mixed into teas, lattes, or foods as a seasoning.

The recommended amount for the most anti-inflammatory benefits is 500 to 1000 milligrams of curcumin per day.

However, before you begin such a dose, you would be wise to speak with a doctor to make sure the supplement is safe for you.


Benefits

Curcumin is excellent for ridding the body of free radicals caused by oxidation in addition to its beneficial effects on inflammation.

The most important of the curcuminoids within turmeric, its difficult to consume it effectively since it occurs in turmeric at about 3% by volume of turmeric powder.

For curcumin to be medicinally effective, you really should be consuming 500 milligrams or more a day, but adding this much to your diet would be impractical, not to mention unenjoyable!

The solution? Purchasing an encapsulated extract that holds the recommended dosage.

As we noted in the beginning, our bodies do not easily absorb curcumin, and black pepper aids in this issue.

The reason for this is a substance found within black pepper called piperine – or Bioperine –, which enhances the absorption by 900 to 2000%.

Piperine also boosts the body’s uptake of other phytonutrients and medications because of its bioavailability-enhancing properties.

Including turmeric in a fatty meal is also effective since it is fat soluble.

Because of its anti-inflammatory properties, turmeric is excellent for treating joint pain, including osteoarthritis and rheumatoid arthritis, so you may see that some joint supplements include it in addition to things like glucosamine and hyaluronic acid.

Studies have also found that it can treat Crohn’s disease and irritable bowel syndrome.

Inflammation isn’t always bad; many times, it’s how the body repairs wear and tear or attacks viruses and bacteria that shouldn’t be in the body.

However, excessive and chronic inflammation is the type that you want to fight against.

A number of serious health disorders can cause this, such as cancer, heart disease, Alzheimer’s, rheumatoid arthritis or other inflammatory conditions, and any disease connected to obesity.

Clinical trial testing has proved curcumin’s effectiveness when it comes to rheumatoid arthritis.

In one test, the first group of patients took curcumin on its own while the second group took it alongside an anti-inflammatory drug. The former group saw the most improvement.

With such powerful effects, curcumin is an extremely appealing natural substance to take in order to avoid possible side effects of pharmaceutical drugs.

So, how does curcumin do this exactly? Warding off inflammation on a molecular level keeps the body’s tissues healthy and even reduces the risk of cancer.

One of the ways curcumin does this is by suppressing NF-kB, a molecule that is involved in DNA transcription, the first step in gene expression.

NF-kB enters the cell nuclei and switches on genes associated with inflammation and cancer growth.

Other health conditions that turmeric may have effective positive results with is inflammatory bowel disease and related conditions.

In inflammatory bowel disease, ulcerative colitis, or Crohn’s disease, studies and research have found symptoms in pediatric patients were improved by curcumin.

Further double-blind studies are warranted to investigate improved outcomes.

As we said earlier, turmeric is a strong antioxidant.

Our bodies need antioxidants to ward off the oxidative damage done by free radicals, and curcumin acts even more decisively in relation to free radicals than other antioxidants.

It has the ability to neutralize free radicals in addition to stimulating the body to produce its own antioxidants or stabilize levels of glutathione, a protective and anti-cancer substance.

Another benefit of turmeric’s antioxidant effect is its ability to protect your brain since oxidative damage is believed to contribute to the aging process – all the more reason to add turmeric supplement to your daily diet!

A test involving female rats showed improved memory, but more research has to be done to say with certainty that it will do the same for humans.

However, since curcumin stimulates brain-derived neurotrophic factor (BDNF), a growth hormone that is necessary to create new brain cells, it may help the brain’s learning processes to stay active as well as reverse stress’s effects on the brain.

Patients diagnosed with Alzheimer’s disease and depression, as well as other brain disorders, statistically register low levels of BDNF.

Curcumin has the ability to cross the blood-brain barrier to fight at the frontlines against the degeneration of key brain functions.

Because of this, it clears the build-up of beta-amyloid plaques associated with Alzheimer’s disease.

Another health issue that turmeric may reduce the risk of is heart disease, the number one cause of death worldwide.

Studies have recently shown that curcumin could correct conditions leading to heart disease.

The endothelium cells lining blood vessels affect clotting as well as pressure regulation, and endothelium dysfunction raises the risk of heart disease.

Curcumin is able to improve endothelium function just like drugs and exercising do.

One particular recent study of heart disease patients had them take curcumin supplements for just a few days before surgery, and they found that the chance of a heart attack in the hospital was reduce by 65%!

Finally, turmeric shows some promise at reducing the growth of cancerous cells, the second leading cause of death globally.

How quickly cancer cells multiply depend on the type, but the active ingredients in curcumin prove to effectively reduce tumor growth, stopping the spread of cancer, and even killing existing cancer cells.

Though more research must be done to confirm its effect in humans, in-vitro research has also shown curcumin to target breast cancer cells.

One study followed 44 men with colon lesions known to become cancerous; the curcumin dosage of 4 grams daily for 30 days reduced the number of lesions present by 40%.

Research continues to be done on this particular positive effect of curcumin, but the results thus far are quite promising.


Side effects

One of the many reasons that turmeric is such an appealing supplement is because it has only minor side effects, the most common among them being gas and flatulence and a dry mouth.

Other than that, a study that found a significant increase in oxalate levels in urine after taking a standard dose of turmeric suggests that when taking high doses of turmeric over a long period of time, one could increase his risk for kidney stones.

If you have a history of kidney stones, turmeric may not be the best supplement for you.

Turmeric may also interact like warfarin does with blood thinners, but apart from these two possibilities, turmeric is quite safe and harmless. After all, it’s a spice that has been in use for years!


Recommended dosage

We noted earlier that getting the recommended dosage through raw turmeric is nearly impossible and quite unpleasant, to say the least.

That’s where extracted forms in supplements come in handy.

Typically, you’d want around 500 mg per day, but various studies have landed on different recommended dosages.

One study found that just 80 mg a day successfully reduced blood lipids and inflammation and gave cognitive benefits.

In contrast, however, a different study found that blood lipids and liver and kidney function were improved with a higher dosage of 500 mg per day.

Yet another study that targeted people with type two diabetes specifically saw greater benefits from a dose of 2000 mg a day.

All in all, it seems as though the more drastic the health condition, the higher the dosage; for those who are relatively healthy, a daily dose on the smaller side would most likely be sufficient.

Probably a dose of 400 to 600 mg of turmeric or 50 to 100 mg of curcumin would be a good place to start, and if you aren’t seeing the results you want, try a higher dosage.

However, one crucial aspect of the supplement’s effectiveness is what the turmeric is paired with to aid in the body’s absorption of it.

For example, some pair it with an oil or fat while others rely on black pepper extracts.

Make sure you read the label of whatever supplement you choose to ensure your body is actually receiving all the benefits of a dosage.


Who should buy turmeric?

Anyone who deals with chronic inflammation, inflammation-related joint pain, heart disease, or an inflammatory bowel condition or is at risk for any of these health issues could benefit greatly from making turmeric a part of their daily consumption. It’s also a great supplement for those who are getting older as it is able to combat oxidative damage.

If you fall under any of these categories and are ready to start taking turmeric, we’ve listed our favorite turmeric supplements below to help you get started!


Best Turmeric Supplements in 2019

1. Solgar Turmeric Root Extract

Solgar-Turmeric-Root-Extract-review

Solgar isn’t flashy, but it certainly is cost-effective. For half the cost, you get nearly 80% as much turmeric extract as a typical supplement.

It includes 400 mg of turmeric extract per capsule, but no black pepper extract.

The rest of the ingredients are just some binders and antioxidants to increase shelf life.

Solgar is a simple, no-nonsense, cheap choice.

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2. New Chapter Turmeric Force

New-Chapter-Turmeric-Force-Review

New Chapter uses an ethanol process in combination with a supercritical CO2 process to extract the raw material from the turmeric plant, just like Gaia Herbs, but as is also the case with Gaia, such a complex process adds to the expense of the supplement.

If you want very high-quality extract, New Chapter Turmeric Force is a great choice, but if knowing that as much of the raw plant material was captured as possible is not important to you, you may be better off selecting a different option.

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3. Organic India Turmeric Formula

Organic-India-Turmeric-Formula-review

What makes Organic India Turmeric Formula unique is that it adds ginger root extract to the supplement.

Ginger is another powerful supplement, so the two paired together pack a powerful punch. 400 mg are contained in each capsule; Organic India points out, however, that the extract is taken from two slightly different parts of the plant.

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4. Lumen Naturals Turmeric Curcumin 1200

Lumen-Naturals-Turmeric-Curcumin-1200-review

Lumen Naturals is vegan and holds a higher dose of turmeric root extract along with a few other strong ingredients.

Every capsule contains 600 mg of pure turmeric root extract, 50 mg of highly purified curcuminoids, and 5 mg of BioPerine (the black pepper extract).

The large amount of turmeric along with the powerful curcuminoids makes Lumen Naturals a great choice.

It’s not cheap, however, and if you’re wanting pure turmeric, it’s not the choice for you.

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5. BioSchwartz Turmeric Curcumin

BioSchwartz-Turmeric-Curcumin-review

BioSchwartz turmeric curcumin is quite standard as far as turmeric supplements go.

It has 500 mg of turmeric root, 50 mg of purified curcuminoids, and 3.3 mg of BioPerine all packed within a cellulose (vegan) capsule.

It’s quite popular among online shoppers, but in reality, it’s pretty average.

It is cost-effective, but it doesn’t particularly stick out above other supplement options.

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6. Me First Living Turmeric Curcumin

Me-First-Living-Turmeric-Curcumin-reviewMe First Living Turmeric Curcumin is no-nonsense, cost-effective, and a big favorite with turmeric supplement enthusiasts.

Each capsule has 500 mg of turmeric extract with a small amount of BioPerine.

You get what you need, and that’s it.

There are no bells and whistles with this one. It’s a solid choice, but not exceptional.

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7. Doctor’s Best High Absorption Curcumin from Turmeric RootDoctor’s-Best-High-Absorption-Curcumin-from-Turmeric-Root-review

Though Doctor’s Best High Absorption Curcumin from Turmeric Root has a reputation for being the best choice for those on a budget, it really isn’t that cheap compared to its competitors, and the product itself is average.

Like most, it has 500 mg of purified turmeric extract with 3 mg of BioPerine.

The label does provide a breakdown of the content of the individual curcuminoids, if you’re interested.

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8. Doctor Recommended Supplements Turmeric Curcumin

Doctor-Recommended-Supplements-Turmeric-Curcumin

Doctor Recommended Supplements Turmeric Curcumin is another popular yet relatively average online supplement.

The blend in each capsule contains turmeric root, curcumin extract, and Triphala powder, an herbal supplement typically used in Ayurvedic dietary practices, and each capsule has 750 mg of this blend.

However, the brand doesn’t specify how much of each ingredient is in the capsule.

⇒ Click Here to Check Current Price and Read More Reviews.


9. Vimerson Health Turmeric

Vimerson-Health-Turmeric-review

Vimerson Health Turmeric is a turmeric supplement made with athletes in mind.

With a combination of turmeric extract and BioPerine to aid absorption, it’s an excellent choice for athletes in need of an anti-inflammatory remedy.

It’s also quite an affordable option.

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10. Nature’s Nutrition Turmeric

Nature’s-Nutrition-Turmeric-review

Nature’s Nutrition Turmeric combines turmeric extract with BioPerine, making the absorption rate rise to 2,000 times higher than it would on its own.

This supplement is great for heart health, joints, inflammation, and even brain function, and Nature’s Nutrition is all-natural!

It’s an especially good choice for athletes prone to joint injuries.

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11. A Squared Nutrition Turmeric

A-Squared-Nutrition-Turmeric-review

A Squared Nutrition Turmeric offers maximum strength to help boost muscle performance while doing cardio workouts.

It’s also great for your digestive system as well as your overall cardiovascular health.

This naturally detoxifying supplement could help rid your body of toxin build-up, improving overall health.

It’s also great if you regularly experience joint pain and muscle aches – all at an affordable price!

⇒ Click Here to Check Current Price and Read More Reviews.


12. Gaia Turmeric Supreme

Gaia-Turmeric-Supreme-review

Gaia Turmeric Supreme is an extra-strength supplement that utilizes plant extracts to help your body effectively absorb high amounts of turmeric.

It’s non-GMO and certified, so you can be sure that it is organic and safe to consume; it’s also pretty much allergy-free as it is free of gluten, soy, dairy, meat, peanuts, sesame, shellfish, yeast, and eggs, so it’s safe for almost anybody to consume.

Just take one to two capsules a day with food, and you will see anti-inflammatory benefits and overall improvement to your health.

It comes as a 2-month supply, making the purchase cost-effective.

⇒ Click Here to Check Current Price and Read More Reviews.


13. Science Naturals Supplements Turmeric with BioPerine

Science Naturals Supplements-Turmeric-with-BioPerine-review

Many don’t realize that turmeric contains over 300 naturally-occurring vitamins including beta-carotene, calcium, potassium, ascorbic acid (vitamin C), iron, flavonoids, fiber, niacin, and zinc.

As we know, the curcumin within it lowers inflammation, improves memory, enhances mood, boosts energy, and even burns fat.

Like its competitors, Science Naturals Supplements Turmeric with BioPerine adds black pepper extract to make the turmeric even more effective, increasing absorption up to 2000%.

⇒ Click Here to Check Current Price and Read More Reviews.


FAQ

Q: What is turmeric?

A: Originally from Asia, Turmeric is an herb that has been used for thousands of years for both an herbal remedy and as a cooking spice.

Q: What does turmeric do?

A: Turmeric is anti-inflammatory and possesses antioxidant properties and compounds such as curcumin which helps reduce inflammation and fight oxidative damage in the body.

It also reduces the risk of cardiovascular disease.

You’ll find it included in joint supplements thanks to its anti-inflammatory properties, and some people take turmeric directly for joint pain.

Studies have also shown that it is an effective treatment for type two diabetes.

Q: How long does it take for turmeric to work?

A: Typically, several weeks long, so seeing results before six or so weeks would be unrealistic.

However, turmeric and its active ingredients are actually metabolized quite quickly, so in terms of a short-term dose, you should feel an effect over the course of just a few hours.

It’s definitely not a quick-fix supplement, however.

Q: How do you take turmeric for inflammation?

A: The best way for your body to successfully ingest turmeric is to take around 500 mg per day in a supplement capsule, but you must be consistent with your supplementation routine since it is metabolized and eliminated from the body fairly quickly.

You may also find it beneficial to combine the turmeric with glucosamine or MSM if you are taking it for inflammatory joint pain.

Q: Where does turmeric come from?

A: Native to Asia, especially in Ayurveda, Turmeric comes from the dried and powdered root of the turmeric plant.

It can be used as a supplement after being passed through an extraction process using alcohol or another solvent or as a cooking spice

Q: What is the difference between turmeric and curcumin?

A: Turmeric refers to the raw plant material while curcumin is a molecule found within raw turmeric, making up about 3% of it. Many attribute the health effects of turmeric to curcumin.

Q: How many mg of curcumin should there be in turmeric?

A: In raw turmeric powder, the curcumin content is about usually about 3% by weight, or around 30 mg per 1000 mg of raw turmeric.

You’ll find that the ratio in supplements is much higher, however, like 50 or 100 mg of curcumin per 500 mg of turmeric, for instance.

Scientists have yet to land on a unanimous decision on how much a daily curcumin dosage ought to be, but it typically lies around 10%.

Q: How much black pepper supplement does it take to help turmeric?

A: You’ll usually find that even just 5 mg of black pepper extract, often referred to as BioPerine, is enough to help absorb turmeric into the body. Most of our favorite supplements have 5 to 10 mg.

Q: How much turmeric is needed to lower blood triglycerides?

A: A good place to start is 500 to 600 mg of turmeric per day, though some research has found that those with more severe issues benefit from a higher dose.

If you’re only worried about lowering triglycerides, levels between 50 and 80 mg per day seem optimal.


Conclusion

As you can see, turmeric isn’t only an enjoyable, exotic flavor to add into your cooking, but a powerful supplement to add to your life.

From reducing inflammation to preventing oxidative damage to treating risk factors for heart disease, turmeric can do quite a bit for your overall health – even with just 80 mg per day!

With such little risk involved and so much to gain, it’s time for you to start supplementing your life with turmeric!

Best Sleeping Positions to Alleviate Your Back Pain

Best Sleeping Position for Low Back Pain

Lower back pain is nothing short of debilitating, that’s a fact we all agree on.

But what many people fail to realize is that lower back pain is often a result of a bad sleeping position, not only bad posture.

The way we sleep can significantly influence the way our back develops, rests and its overall health, which is why it’s critical to know how to sleep so you can position you back in the right way and which sleeping positions to avoid in order to protect it.

Why Does my Back Hurt When I Wake up?

Have you experienced any pain or stiffness in the morning when you woke up and wondered what may have caused that? It’s weird.

You’re supposed to feel good and rested in the morning, and you wake up in pain, stiffed. Well, the perpetrator behind all your problems is the way you sleep.

You may be sleeping in some way that doesn’t allow your back to rest, you may be pressuring on your nerves, or you just aren’t positioning the rest of your body in a way that would allow it to rest fully, which puts additional pressure on your lower back.

The Worst Sleep Position for Back Pain

Your back pain can be caused or worsened if you sleep in certain positions.

Those positions include sleeping in uneven and weird leg positions, for example when one leg is higher than the other one, or when your leg hangs from the side of the bed.

All these positions can twist your spine, dislocate your pelvis or put additional pressure on your lower back joints and muscles, which will ultimately result in worsening of your back pain.

To avoid this from happening to you, try not to sleep in positions that place your legs awkwardly and try to position yourself in some of the sleeping positions that alleviate back pain.

I will explain those in the following section.

Sleeping Positions To Alleviate Back Pain

There are a few positions that you can sleep in that can alleviate some of the pain you’re experiencing in your lower back area.

Although some chronic lower back pain patients need medical attention for their back pain, sleeping in the following positions can help with your back pain:

Reclining Position

The reclining sleeping position is best to be practiced by those suffering from isthmic spondylolisthesis, but it is also good for people experiencing any type of lower back pain.

This is because, during the day, your vertebras press one against the other, which may lead to isthmic spondylolisthesis (a condition where one vertebra slips over the one below it).

By laying in a reclining position, you create space between your thighs and trunk, which reduces the pressure that was placed on your spine during the day and helps it relax and rest throughout the night.

Sleeping in a reclining position on a chair, however, can cause more damage than good in some cases, so be careful where you choose to snooze during the day.

Fetal Posture

The Fetal Position is one of the best positions for sleeping for those experiencing lower back pain, especially the one caused by a herniated disc or pinched nerves in the area of the spine.

This is because when you lay down with your knees curled towards your chest, you alleviate the pressure that’s placed on the herniated disc or your pinched nerve, so they can relax and rest throughout the night.

However, the Fetal Posture places your spine out of its natural position and it can bring some side effects because of that, so it’s best to try sleeping in this position periodically and see if it does help with your lower back pain.

Side Sleeping

Sleeping on your side with a pillow between your legs can be beneficial for your whole body.

By sleeping in this position, you’re not only positioning your spine in its natural alignment, but you’re also helping your whole body rest and regenerate.

If you’re wondering why you need a pillow, the answer is simple.

By placing a pillow between your legs, you align your pelvis, neck, and back, giving it the chance to align properly and get back to their natural positions.

But, if you sleep in this position incorrectly, you risk placing your spine out of its position and with it, worsen the symptoms of your lower back pain, so be careful to sleep in the side sleeping position right.

Stomach Sleeping

There is a rumor going around that sleeping on your stomach is bad for your back pain. This is actually not entirely true, but it is neither entirely false.

While sleeping on your stomach does help alleviate lower back pain, it may add additional stress to your neck and then cause another problem – pain in the upper part of your back.

However, if you do love sleeping on your stomach, you don’t have to find yourself another position to rest in.

Instead, you can just place a pillow beneath your belly and keep sleeping in your favorite position. If this feels uncomfortable, you can also place a pillow under your head.

This way, you will reduce the pressure that is placed on your back, at the same time minimizing the pressure that is placed on your neck.

This position is especially good for those suffering from degenerative disc disease since it relieves most of the stress that is placed on the space between your discs.

Sleep Tips for Back Pain

Even though lower back pain requires time and effort to fix, there are some things you can do to help alleviate the pressure that’s placed on your spine.

These tips will help to minimize the lower back pain you are experiencing and give you some relief during the night.

Choosing a pillow

Your pillow plays a major role in how well you rest, especially how well your spine rests, which is why it deserves the attention when you’re selecting one.

You will probably need to test a few pillows before finding the one that fits you and your style of sleeping, so don’t be afraid to experiment with the firmness, number, and types of pillows until you find one that lets you rest the best.

Choosing a mattress – Is it time to replace your mattress?

Your mattress is the most important thing you need to buy if you want to minimize back pain, and it’s something you should choose with care.

Contrary to the belief that a hard mattress was the best type of mattress, it has become known now that not everyone needs the same type of mattress.

For example, people with wider hips than waist are better off buying a softer type of mattress because it lets the spine stay straight while they’re sleeping in any position.

On the other hand, people with a straight body shape where the hips and waist are lined up straight would be better off with a harder mattress since it will give the back the support it needs throughout the night.

To find the one that best fits your body shape and the one that helps with your back pain, it would be good to try out a few different types of mattresses.

Whether you will sleep at your parent’s house or a friend’s house, find a way to see what is best for you.

If you think you would be okay with a hard mattress, you can try it out by putting something wooden on your box spring and put a few sheets over it.

Try sleeping on this makeshift bed for a couple of nights and see how it goes and how your back feels after it.

If your pain got worse, this means that you’d be better off finding a softer mattress.

Spine Alignment

It’s important that while you sleep, your spine is aligned in its natural position.

By being in its natural position, it can rest, regenerate and function properly, without being pressured or irritated throughout the night.

I explained in the previous section why it’s so important to match your mattress to your body type, and all of this is exactly because of the spine alignment.

Exercise your core

It’s important to keep your bones and muscles active and healthy, and this can be done through exercise.

But, it’s important to know the RIGHT exercises for your core in order to avoid causing even more pressure on it and experiencing more discomfort than before.

The right types of exercises will give your back more flexibility and strength, which will help it maintain its healthy state and enable it to withstand the pressure you place on it during the day.

One of these exercises is holding a plank position with your hands under your shoulders while keeping your legs straight.

You should try to keep this position for 15 to 30 seconds with a proper spine alignment (your body should be in a straight line).

You should also feel your abdominal muscles engaging and supporting you.

Try Gentle Yoga Stretches Before Bed

Yoga helps your whole body, especially your spine and muscles. Doing some simple yoga stretches before you go to bed can help your back tremendously.

It will relax the muscles and joints in the lower area of your back, which will help them align in the right position during the night.

This with not only minimize the pain you might experience but will also help your back have the rest it needs and prepare for the next day.

Doctors usually recommend practicing the following yoga stretches: Bear Hug, Kneeling lat, Child’s pose, Low lunge, and neck stretches.

Sleep Hygiene Tips

Sleep hygiene is not actually how well you are cleaned before going to bed.

It is actually the collection of habits, rituals, and regularities you do before going to bed, and all of them play a big part in how well you sleep.

It might seem trivial, yes, but having a better night sleep plays a big role in helping your back pain.

It helps your bones and muscles rest and regenerate for the following day, enabling them to support your body correctly without putting that additional pressure on your back.

In general, the most important elements of good sleep hygiene are the following:

  • Temperature – your bedroom should be neither too hot nor too cold
  • Darkness – the darker your bedroom is, the better
  • Quiet – the quieter your bedroom is, the better
  • Your bedroom has to have a comfortable place to lie down and stretch out

Once you have these things covered, you can expect to have an improved night’s rest and feel better as time goes by.

When to See A Doctor

Although the things we discussed to help with lower back pain, there are some cases when medical attention is not only beneficial, but it’s also a necessity.

Make sure you visit a doctor if you experience any of the following symptoms:

  • Numbness or tingling in the lower back area
  • Severe pain anywhere in your back
  • When nothing helps your lower back pain, not even medications
  • If your pain is caused by a fall or an injury

If you experience pain accompanied by any of the following: trouble urinating; weakness, pain, or numbness in your legs, fever or unintentional weight loss.

Conclusion

Lower back pain can be the cause of a lot of discomfort and pain, that’s something everyone agrees on. It stops you from going about your day freely and living the life you deserve, which is why it’s of great importance to find a way to minimize it.

Of course, there are some conditions, diseases or other cases when medical attention and medications are a necessity, but in most cases, lower back pain can be treated in some degree with proper sleeping position and sleeping routines.

If you’re someone suffering from lower back pain, try sleeping differently, change your sleeping “equipment” and habits, it might be the culprit behind your lower back pain.

How to Improve Your Posture and Fix Rounded Shoulders

Do you have constant neck pain or shoulder pain, or both? Take a look around you, and you will notice most people experience this same problem.

It’s easy to spot: people at work may have a hunched-over appearance or complain regularly about back pain.

Slouching has been prevalent even before the age of mobile phones.

From students doing homework on their desks to office workers being in front of their computers all day, slouching seems to have a soothing effect for sitting all day.

However, this often leads to poor upper body posture or “rounded shoulders.”

What are Rounded Shoulders?

Forward head rounded shoulders (FHRS) refers to the positioning of the head and shoulder with the upper body.

It is a fairly common condition. Actually, most of us can be categorized under this.

If your shoulders are rounded forward, you have misaligned body posture.

You can do a simple test in front of a mirror. Stand and let your arms hang loosely at your sides.

Are your palms naturally point inward or outward?

If they are facing outward away from your thighs, you possibly have tight chest muscles, which in turn develop rounded shoulders.

Have someone take a look at you from the side, facing either your left or right shoulder.

The deltoid muscle consists of three separate heads: the anterior, medial, and posterior head. Ideally, the medial section of the deltoid would be facing directly at them.

It would be like looking straight ahead, and your cheekbone is in a straight line slightly anterior of your clavicle or directly superior of it.

You have rounded shoulders when your shoulders appear rounded forward, and the posterior head of the deltoid is facing more anterior.

Your head is more forward than usual, which gives the appearance of a turtle-like posture.

Causes and Effects of Rounded Shoulders

In most cases, rounded shoulders are correctable. These may be caused by several reasons apart from simply slouching:

  • Poor exercise technique: not enough back exercises, too many chest exercises
  • Lazy upper body posture
  • Long hours at your desk
  • Hunching over in front of your laptop
  • Overdeveloped chest with a weak back
  • Driving a car, hunched over
  • Using a smartphone or tablet
  • Bending over repeatedly
  • Carrying heavy objects all the time

Please take note, however, that the most common mistake we do is slumping our backs.

We do this for several reasons, and the worst part is we’re not aware that we’re doing it. At times, we slouch our backs when we want to relax or when we are simply tired.

You may also do this when you speak to a friend outside in the street, and you become oblivious of how you’re standing.

Why is slouching your back that bad for your posture? The main reason here is that slouching will bend the natural curvature of your spine.

It gets out of shape and puts extra stress on the muscle that holds it together. As a result, the muscle tightens, and you will experience back pains.

Some people develop Lordosis, a posture problem that can cause the lower spine to curve out and tilt the pelvis.

Most lower back problems stem from this condition, including Sciatica nerve problems, or even worse, can cause more severe health issues.

Your internal organs will suffer if you have a titled pelvis as they can be moved out of their proper place. This can cause conditions such as acid reflux or GERD.

Common Areas of Pain

Rounded shoulders collapse the chest and decrease the capacity of the lungs. These can cause headaches, pain in your entire back and shoulders.

Tight chest muscles make your shoulders fall forward place excessive pressure on your upper back. Shoulder rounding causes a muscle imbalance between your upper back and chest.

You’re not helping the situation by hunching over when you sit.

Your muscles are lengthened when you slouch. This makes the imbalance between your stretched back muscles and tight chest more pronounced.

You place a strain on your cervical spine when you let your shoulders fall forward when you sit or stand.

Research has shown that this strain quickens the degeneration of discs in the cervical spine and may lead to more problems such as a disc herniation.

How to Fix Rounded Shoulders at Home

Exercise is essential, but remember that posture is mostly the result of how you perceive your body and your postural habits. You can only help corrective strengthening exercises by making better choices about your shoulders.

To help fix rounded shoulders, follow an exercise program that combines working with your strength and mobility, and stretching. Your goal is to strengthen your back, increase your mobility, and loosen your chest muscles.

Keep a journal of your progress and set a goal to improve your posture.

Most importantly, be watchful of your upper body posture. Stand upright, sit up straight, and keep your shoulders back.

The following exercise program is something you can do at home to help improve posture and fix rounded shoulders.

Foam-roll chest stretch

  • Lie on the floor on your back.
  • Place a foam roller under your head and run it down the length of your spine.
  • Raise your hands above your shoulders, engage your core, face your palms toward each other, and point your fingers to the ceiling.
  • Bring your arms down to the sides of your body. Your body would be cross-like.
  • Try touching the floor using the back of your hands.
  • Hold it for 5 minutes, then release.

Door frame standing chest stretch

  • In the center of a door frame, engage your core by standing up straight.
  • Raise your arms to the side of your body, and that your elbows are at shoulder height.
  • Bend your elbows to 90 degrees and face your palms away from you.
  • Place your palms, forearms, and elbows on each door frame and slightly lean forward.
  • Hold this position for 1 minute and do the same with your one arm on the door jam and the other resting on your side. Hold this for 1 minute, then switch arms.
  • Repeat single arm chest stretches using your elbow at a 45-degree angle. Hold for 1 minute then switch.

Standing T-stretch palms facing posteriorly

  • Stand up straight. Lift your arms straight to your side and engage your core.
  • Spin your arms so that your thumbs are pointing down with your palms facing behind you.
  • Gently pull your arms back as far as you possibly can. Hold this for 1 minute then repeat.

Prone Thumb Raise

  • Lie face down on the floor – this is the prone position.
  • Your body should be in a Y position with your arms out in a 45-degree angle.
  • Spin the arms outwards, clench your hands into a fist, with thumbs pointing up.
  • Pinch your shoulder blades together.
  • Then lift your straight arms off the ground.
  • Move your arms up and down 15 times and remember to pinch your shoulder blades together before you raise your arms in each rep.

Prone Cobra

  • Do the prone position with your arms next to your sides, legs straight and palms down.
  • Contract the muscles of your lower back and glutes, life your head, chest, arms, and legs off the floor.
  • At the same time, spin your arms, so your thumbs are pointing to the ceiling.
  • By now, the only parts touching the floor would be your hips. Hold this for 1 minute.

Reverse Chest Pull with Elastic Band

  • Grasp an elastic band with both hands and hold it at shoulder width apart. The tension of the band should be strong.
  • Engage your core, stand up straight, and lift your arms in front of your shoulders.
  • Pinch your shoulder blades together before you move your arms; then move your straight arms out to your sides.
  • Hold this outstretched position for a few seconds, and make sure you pinch your shoulder blades together.
  • Bring your arms in front of your shoulders. Do this for 15 reps.

Wall Press

Stand against a wall as straight as you can and place both your arms against it.

Bend your elbows at a 90-degree angle with the back of your arms touching the surface of the wall.

Slide your arms down and hold it for a second, then slide them back up the wall as high as you can until your most comfortable point.

Return to starting position and do five reps.

When you do each of the movement, your glutes, shoulders, elbows, and back of your hands should be touching the wall.

Don’t roll your shoulders forward or thrust your head forward to do this. Keep your shoulder blades together, and keep your head high.

Do this program every other day. With each week, you progress, increase the intensity. For instance, you can do 1 set of each exercise for the first week, then add a set for the next week, and so on.

When you are up to 4 sets, you can further increase the intensity by including more shoulder exercises and adding weights.

Prevent Shoulder Problems

As with almost any cure, there are preventive steps you can take. Several athletes and physically active people undergo shoulder problems – stiffness, weakness, or pain or sometimes combined.

There’s a whole different risk to avoid apart from too much activity – inactivity.

Your shoulder can also get worn down from long hours spent scrolling with your mouse, tapping computer keys, and basically not getting out to move enough.

The apparent key to preventing the development of posture related problems is to keep your muscles healthy and active. Even if you begin to notice the signs of rounded shoulders in yourself, once you have recognized it, you are one more step on your way to fixing it.

You can do this simple self-care exercise that you can perform 3-4 times a week.

  • Stand against a wall, bend your knees comfortably with 6 feet to 8 inches from the baseboard. Place your arms above your head so that your bent elbows are in a straight line angle with your shoulders.
  • Tilt your pelvic, flatten out your lumbar curve, and pull your belly button to your spine to protect your lower back.
  • Press your entire upper back, arms, hands, wrists, and shoulders securely against the wall. You may not get it right on your first try, and that’s okay. Repeat this until you see your position improve.
  • Then, keep your wrists and elbows in touch with the wall, and slowly lower your elbows in line with your waistline, or lower as you can without your elbows or wrists lifting from the wall.
  • Briefly pause, then get back to the starting position, with your wrists and elbows still touching the wall.
  • Repeat steps 4 and 5 for a couple more times, pause for a break, then return for another set.

Balance for Fixing Bad Back

For every squatting movement or forward pressing you do, superset it with a hip dominant movement or pulling to focus more on your hamstrings and glutes. You want to make sure that you work all parts of your core, especially your lower back.

This means that you will need to do a back or hip extension movement directly after a sit-up or ab crunch exercises.

It’s not as complicated as you may think. The thing to remember is that it all boils down to being in balance.

The Chinese often call it yin and yang. The same concept applies to your body.

If your front side is too strong and tight, your body becomes rounded forward, and your back becomes weak.

Therefore, it is crucial to stretch out the muscles on the front of your body, all while strengthening your back muscles.

Also, if your stomach is getting too big, it can throw your balance off as well.

Strengthen your hamstrings, glutes, lower back and shoulders by doing the various exercises in the program.

These exercises make them work in a full range of motion.

Improve your posture and fix rounded shoulders by incorporating the program into your routine.

Be sure to check on your posture throughout the day and keep your journal in monitoring your progress.

You will see a noticeable improvement in posture in no time.

What Foods Cause Joint Pain and Fatigue – Foods to Eat and to Avoid

joint-pain-foods-to-eat-foods-not-to-eat

Nutrition plays a huge role in our lives and an even bigger one in treating chronic diseases.

For decades, foods have been tailored to treat certain conditions.

In today’s world, many doctors recommend a change in diet as part of treating many diseases.

A change in your diet can mean the difference between staying in bed all day or getting to do various activities on your feet.


Causes of Joint Pain

arthritis-in-jointsJoint pains are caused by several factors. It can date back to an injury you had at work or sport even decades ago, but the most common factor is arthritis.

There are more than a hundred kinds of arthritis, and each one can affect your joints in a different way.

When you hear about arthritis, it’s common to think about older people, but even young people and children can be afflicted with it.

A few of the symptoms involve redness and warmth in joints, swelling, pain, reduced movement of said joint, stiffness and a general feeling of uneasiness.

However, research suggests that numerous diseases are reversible and even preventable. It depends on the changes you do in your life.

fast-food-dietFinding the cause is a good start. Rather than taking in various anti-inflammatory medicine, you can try looking at the food you consume.

Free yourself of the pain by knowing what to eat and what to avoid.

American diets today include foods that contribute to a chain of events recognized as the Inflammation Cascade.

Reducing these foods or entirely eliminating them from your diet can meaningfully lessen pain and inflammation in your muscles and joints.


Avoid these Foods

foods-to-avoid

1. Cereals and Grains

Mostly in the form of pasta and bread, cereals and grains are almost a staple in today’s average American diet.

What you may have missed is the fact that all grains are exceedingly acidic in nature, and has gluten, a common allergen.

Also, pasta and bread are usually made with processed, bleached flours that further add to the acidity.

The starches contained in these foods are broken down into sugars, which your body later stores as fat.

Whole grain products may sound harmless, but they’re also often processed as bleached-out flour and have the “whole grains” integrated later.

To truly know that a product is made from whole grains, be sure to check the label and see that it doesn’t say “refined wheat flour” or “refined flour.”

2. Refined Sugars

High levels of insulin in your body activates enzymes that raise levels of arachidonic acids in your blood, which leads to inflammation.

Moreover, processed sugars like high-fructose corn syrup can cause a spike in your body’s insulin levels. Foods with high Glycemic Indexes (GI) tend to trigger it.

The GI rates carbohydrates with the effect they have on the blood glucose level.

3. Polyunsaturated Oils

These are high in omega-6 fatty acids that the body converts to arachidonic acid.

Soy, sunflower, peanut, corn, and safflower, to name a few have little to no omega-3 fatty acids at all.

The ones which do have it such as flaxseed and olive oils soothe inflammation.

You should also avoid hydrogenated and partially hydrogenated oils, and trans-fats because these produce free radicals that also lead to inflammation.

4. Saturated Fats

These are found in eggs, dairy, and red meat; while these foods are important sources of vitamins and minerals, they also have arachidonic acid.

With eggs, don’t break the egg yolks when you cook.

It is where the saturated fats are high in amount, and while raw, where arachidonic acid is formed.

Take note, however, that arachidonic acid is essential for health, but an excessive amount leads to inflammation.

Select lean cuts of red meat or choose to completely eliminate them and go with fish, venison, or poultry.

5. Processed Meats

These include hot dogs, sausages, lunch meats, and they contain vast amounts of nitrites, which have been associated with chronic diseased and joint inflammation.

Some people are born with nitrite allergy or develop them over time.

However, most don’t know it until they get tested by a doctor to find out if they are allergic to nitrite-containing foods.

7. Nightshade Fruits and Vegetables

Although there’s no formal research yet, it has been observed that some nightshade plants such as eggplants, tomatoes, and potatoes trigger inflammation in the joints and muscles.

These plants have a chemical called solanine that becomes the trigger chemical.

8. Foods you are Allergic to

While it may seem obvious to avoid these foods, you’ll notice a significant improvement in your joint pains when you do so.

Over time, when you know the foods that cause inflammation and actively choose to avoid them, you can adopt a diet best for not only your joint pains but overall relief.

With all these foods to avoid for inflammation, what can you do?

Bodybuilders and health experts have long expressed the importance of eating as much variety as possible, and we’re getting to the exciting part: the foods you can consume to help with joint pain.


Nutrients that Sooth Joint Pain

foods-to-eat

Before we get to the foods to consume, it is best to start with understanding the primary nutrients that are known to prevent and fight off pain.

This will make it easier for you to choose foods that provide two benefits in one: energy and pain relief.

Vitamin B – often efficient in hip pain relief. B vitamins ease pain in the joints and lessen inflammation.

Vitamin C – one of the most vital nutrients in your battle against arthritis pain.

This vitamin slows down the deterioration of joints, therefore slowing down the development and henceforth averting arthritis.

It gives your body the antioxidants that manage the action of free radicals.

It is also a key element in collagen formation, which is the significant component in bone and cartilage formation.

Calcium and Vitamin D – help prevent joint pain and protect your bones.

Calcium is known to avert the loss of bone density, thus keeping osteoporosis at bay.

Vitamin E – is also an effective pain reliever. People suffering from osteoarthritis especially find this helpful in easing pain experienced.


Foods that Combat Inflammation

fish-omega3-joint-pain

Our list is not exhaustive and includes foods according to the nutrients they have.

However, a combination of these will provide you with a meal rich in pain soothing nutrients.

1. Whole Foods

These are the best source of joint pain relief. Apples, bananas, cinnamon, pumpkins, raisins, and whole grains are excellent sources of energy and fiber.

These provide a mixture of several vitamins and give you the minimum daily requirements you need.

2. Vegetables

Broccoli, cabbage, cauliflower, and spinach are excellent sources of vitamin E and C. You can also find vitamin C in some fruits such as apples, grapes, mangoes, and oranges.

Wheat and other whole grains are also good sources of vitamin B and E.

3. Fish

You can not only get vitamin D from fish but also omega-3 fatty acids that help reduce pain and inflammation.

Mackerel, salmon, trout, and tuna are just some of the fatty fish you can add to your diet.

A couple times of week eating fish is good, but if you’re not a big fan of fish, you can consult your doctor about taking omega-3 supplements.

4. Garlic and Turmeric

A member of the allium family, garlic contains a compound called diallyl disulfide that helps with several diseases, including arthritis.

Turmeric is noted for its anti-inflammatory benefit. It is often used in traditional Asian medicine because of its properties.

You can add turmeric to your eggs, sauces, or smoothies.

5. Green Tea

If you’re a fan of tea, this is already a natural step.

Green tea is among the most widely consumed drinks in the world, and its health effects are much celebrated.

It possesses anti-inflammatory properties and has been observed to be an active component in nutritional therapy.

Green tea contains high levels of polyphenols, which are antioxidants that slow down cartilage damage and reduce inflammation.

6. Hot Peppers

Habanero and serrano are rich in capsaicin, which has shown positive effects on relieving pain and inflammation, even preventing cancer as well.

Generally, the hotter the pepper, the more capsaicin there is. This means that mild peppers may only have little effect in relieving joint pain.

7. Nuts

Walnuts are loaded with compounds and nutrients that help reduce joint inflammation.

They are high in omega-3 fatty acids.

Plus, nuts are good for your heart and have high levels of vitamin E, calcium, magnesium, and zinc.

These also have alpha-linolenic acid that boosts the immune system.


The Bottom Line

Clearly, your diet plays a significant role in experiencing and preventing joint pains.

Fortunately, the several foods above contain potent components that provide relief from inflammation, while also bettering your general health.

Also take note that being overweight can put extra pressure on your joints, which can worsen the symptoms of arthritis.

Having a balanced diet rich in anti-inflammatory fats, fiber, and plants can help you in managing your arthritis and maintaining a healthy weight.


Sacroiliac Joint Pain Relief Exercises and Stretches to do at Home

Sacroiliac Joint-Pain-Relief-Exercises

Sacroiliac Joint Pain 

Although not many people realize it, sacroiliac joint pain is something they face daily.

The sacroiliac joint is found in the pelvis and connects the iliac bone (the pelvis) to the lowest part of your spine above the tailbone, which is called the sacrum.

Because of its specific position, many tend to confuse sacroiliac joint pain with other types of pain, when in fact, it’s the perpetrator behind many problems they experience, not only the pain.

No matter how bad or difficult to detect sacroiliac joint pain is, there are some stretches and exercises you can do to relieve the pain.

There are also other stretches and exercises you should avoid to minimize the risk of experiencing sacroiliac joint pain. Keep reading to find out more about sacroiliac joint pain.


Sacroiliac Joint Pain Symptoms

There is a range of symptoms related to sacroiliac joint pain, and many of them are similar or same to symptoms for other conditions, making it difficult to get the right diagnosis for sacroiliac joint pain.

However, there are some symptoms that are directly related to sacroiliac joint pain and can help you determine if you have in fact, sacroiliac joint pain or something totally different.

In general, a combination of the following symptoms is a sign of chronic sacroiliac joint pain:

Lower back pain lower back pain is a common companion to sacroiliac joint pain since the location of this joint affects the lower area of your back and can make it stiffer and more sensitive to

Sensitive lower extremities – sacroiliac joint pain often numbs your legs and makes them more sensitive than usual, which can impair their healthy function.

Pelvis and buttock pain – the sacroiliac joint is located in the pelvis, the feeling of pain in this area and the buttocks area are the most common symptoms people experience.

Hip and groin pain – because of the position of the sacroiliac joint, the pain you experience might spread out to your hips and groins, making it difficult to stand, walk, or even sit at times.

Instability – sacroiliac joint pain may lead to the irregular function of the whole area of the pelvis, which may cause you to feel like your legs are giving away or be unable to walk correctly.

Inability to sit right – as a result of sacroiliac joint pain, most people are unable to sit for long periods or in a certain pose. Additionally, you may feel discomfort while seating as a result of the sensibility of the area.

Pain going from sitting to standing – standing up can be a major struggle for people suffering from sacroiliac joint pain because of the sensitivity of the area and the irregular function of the muscles and tissue surrounding the joint.


Sacroiliac Joint Pain Relief

Beside treating it with pain medications, there are a few other things you can try to relieve your sacroiliac joint pain. Some of those include:

Rest regularly – it’s important that during the day, you have a 1 or 2 short rest breaks to give your muscles and joints the chance to rest.

Too much movement irritates and puts a lot of stress on all your joints, which can cause them to become inflamed, stingy and ultimately painful.

Visit a chiropractor – Chiropractors are health care professionals that help people with neuromuscular problems, so they can give a bit of relief when it comes to sacroiliac joint pain.

You can also try with osteopathic doctors or other health care professionals that can aid your sacroiliac joint pain by applying a bit of pressure and gentle massages to the right areas.

Apply ice or heat – hot or cold pads can reduce the inflammation in your lower back which can reduce any discomfort or pain you may be experiencing.

You can buy hot or cold pads from your local pharmacy or store, or make your own ones at home with ice cubes or hot bottles.

Support devices – There are a few devices, pads and wraps you can place around your back or the pelvic area to give it more support and minimize the pain you’re experiencing.


5 Sacroiliac Joint Pain Exercises for Relief

Doing some simple stretches and exercises can be of great help with your sacroiliac joint pain and relieve some of the pain you feel. If you’re experiencing sacroiliac joint pain, try out some of the following exercises:

1. The triangle

Spread your legs apart a bit wider than your shoulders with your feet pointing outwards.

Extend your arms on the side of your body parallel to the floor.

Bend to one side and touch your foot with your hand (left hand-left foot, right hand-right foot) with the other hand going over your head.

Hold this pose for 10 to 20 seconds on each side.

2. The Cobra

This pose comes from yoga and is great to relax your sacroiliac joints after overworking them. It doesn’t require much effort to do either.

It’s done by laying on your stomach and lifting your upper body with your arms as high up as your arms can extend while your pelvis and legs are on the ground.

Hold this pose for 15 to 30 seconds in a 3 series.

3. The bridge

Start by laying on your back with your knees bent, your arms parallel to your body and your palms on the floor.

While your palms and foot are still on the floor, lift your body up and squeeze your buttocks while bringing your torso in a straight diagonal line.

Hold yourself up in this position for 5 seconds and repeat it 8 to 10 times.

4. Quadriceps Stretch

This is a simple stretching exercise to relax your sacroiliac joint and it’s rather simple to do.

All you need to do is to put your arm on the wall, while standing against it, and grab your foot behind your body with your free hand.

5. Bird Dog

Another yoga-inspired exercise that helps strengthen your lower back and abdominal muscles so they can support your body easier and result in better stability and less stress being placed on your sacroiliac joint.

It’s done by standing on all fours, with your spine and neck straight in a neutral position while you’re looking at the ground.

Stretch your left arm forward while extending your leg backward and holding them straight with your body for 5 seconds at a time. Repeat on each side for 6 to 10 times.


5 Sacroiliac Joint Pain Exercises to Avoid

While exercising is always deemed as beneficial for all the muscles and joints, there are some exercises that can irritate your sacroiliac joint and worsen your pain.

So, it’s better to avoid doing the following types of exercises:

1. Crunches and sit-ups

Crunches and sit-ups put a lot of stress on your pelvic area which makes it easily irritable and inflamed.

The whole activity of the hips and pelvis puts stress on your lower back which worsens the inflammation in the sacroiliac joint and can make it more painful than before.

2. Golf and tennis

Gold and tennis involve a lot of twisting and turning of your hips, which irritates the pelvis and worsens the sacroiliac joint pain.

It also wears down the muscles, tendons, and joints in the whole area, which can further complicate your condition.

3. Biking

Biking and long rides put pressure on your pelvis and your sacroiliac joints.

This pressure causes inflammation in the whole area, making the pain worse and causing even more discomfort than previously.

4. Weight lifting

Weight lifting, especially heavy weight lifting that involves activating the lower back can significantly damage your lower back and with it, the pelvis and sacroiliac joint.

So if you’re experiencing any sacroiliac joint pain, avoid lifting heavy weights the next time you’re at the gym.

5. Football and basketball

Sports like football and basketball bring an additional risk for an injury to your lower back, which needless to say, will make the pain in your pelvis that much worse.

Additionally, you’re constantly running, twisting and turning your lower back, hips and pelvis which puts even more stress on your muscles and joints in the whole area and makes them more worn off and easily irritable.


Conclusion

Although sacroiliac joint pain is a common appearance today and a difficult condition to live with, thanks to the development of medicine and the knowledge we have of how the human body works, we can now treat it efficiently.

Even if the mild exercises and stretches don’t work, there are many medical devices and pills that can help you with your pain if nothing else seems to work.

7 Yoga Poses for Joint Pain Relief

yoga-poses-for-joint-pain-relief

If you’ve ever experienced joint pain, you know how debilitating it can be…

It does not only generate pain and discomfort, but it also limits you from going about your day to day life as you would usually.

Needless to say, this is irritating and annoying, but in cases of severe or chronic joint pain, it can even lead to depression.

Many chronic joint pain patients have tried countless ways to eliminate joint pain, and most of them provided little or no relief. But, there is one thing that without exception has helped every single person that tried it, and that is yoga.

Yoga has had countless proven benefits for the whole body, especially when it comes to joint or muscle pain and some of the main ones are:

It increases blood circulation

When you do yoga, your heart rate increases which open up your veins and lets blood flow through them freely.

Your body, and most importantly, your joints will receive all the important nutrients that they need to function healthily throughout the day.

It increases flexibility

Yoga makes your whole body more flexible and awakens your “sleepy” muscles.

And by stretching these sleepy muscles and activating them regularly, you alleviate the pressure placed on your joints as well as the stiffness you feel in them which can later lead to discomfort and pain.

It increases muscle strength

If your muscles are weak, your body relies on the joints for support and balance, which wears them down fast and makes them weaker.

But, practicing yoga activates your muscles and makes them stronger, enabling them to support your body better and with it, minimizes the strain placed on your joints.

It improves overall wellness

Doing yoga helps your overall body and spirit. It helps you feel lighter, more flexible and stronger. It also helps bring balance between your mind and soul, which has countless benefits for the whole body.

Your body will start functioning in a healthy way, and that includes all your joints and muscles.

Yoga improves the range of motion of your joints

Every joint in your body has a range of motion that should be maintained over time.

If you don’t move your joints enough, this range will decrease and the other way around – when you move your joints, you improve the range of motion, which results in better movement overall.

You’ll be able to do things you weren’t able to do previously and that’s all thanks to the better range of motion of your joints.

Alleviates pressure placed on your joints

When you do yoga, you help your body function in the right way, as it should. This means that every part of your body can do only the job that it’s meant to do, and not compensate for the lack of other parts, which is the case with your muscles and joints.

If your muscles don’t work right, your joints work double their role to compensate for it, which wears them down faster and makes them more prone to injuries, inflammation and chronic pain.

But, if you practice yoga and maintain healthy muscles, they will support your body along with your joints, minimizing the probability of any inflammation.

yoga-health-benefits

7 Yoga Poses for Joint Pain Relief

1. Tadasana

This is one of the easiest poses to do, especially if you’re a beginner and haven’t done much exercise prior to this. All you need to do is stand on your toes and stretch your arms as high up as you can while keeping your hands clutched together.

To further stretch your muscles, you can bend your arms backward while stretching them upwards. This will help your muscles stretch and relieve the pressure from your joints by promoting blood flow through them.

Having a healthy circulation to your arms and legs lets all the important nutrients come to your joints and heal any inflammation you might have going on there.

2.Virabhadrasana

Also known as The Warrior pose, this is a great exercise to strengthen your shoulders and bring balance to your whole body.

It’s also fairly easy to do since all you need to do is turn your right foot outwards and your left foot inwards while keeping your lower torso faced forward.

Bring your arms up to the level of your shoulders and press the weight of your body to the foot facing outwards while gazing at your thumbs. Then rotate to the other side and hold the pose for 1 minute on each side.

After doing this pose for a certain period, you will start feeling your balance improving and your shoulders and arms become stronger.

This means that you’re returning the lost strength in your joints, which will minimize any pain or stiffness you might have been experiencing previously.

3. Makarasana

Makarasana is one of the easiest yoga poses out there, and one of the favorite ones too since it involves only laying down (it’s true!).

Believe it or not, this pose helps the knees and joints to stretch and become more flexible, stronger and healthier by improving circulation and bringing healthy nutrients to them.

It’s done by laying on your stomach with toes straight and your hands placed beneath your head to support it. By holding this position, you’re letting your joints rest, at the same time stretching your muscles to increase their flexibility and strength.

4. Januhastasana

This is the best yoga pose to do to alleviate joint pain. Doing this pose regularly every day helps increase circulation to the lower part of the body and bring more nutrients to your joints and muscles by doing so.

Not only will your joints be more flexible, but you will also minimize the risk of inflammation and experiencing any type of pain in this area.

It’s done by laying on your stomach and lifting your upper body with your arms as high up as you can and holding that pose for one minute in a few series.

5. Cow Pose

The cow pose helps the most important bone in our bodies – the spine. By doing the Cow pose regularly, you will promote flexibility and stretching of the spine, ultimately resulting in better circulation throughout the whole body which prevents inflammation and joint pain.

It’s also fairly easy to do and very beneficial for all muscles and joints.

To do this pose, you need to go down on all fours with your hands on the ground with your fingers spread and your hands positioned parallel to your shoulders.

Bring your chest down towards the mat and tip your pelvis up so you’re positioned with your sitting bones reaching up. Hold this pose for 30 seconds in a few series.

6. Dhanurasana (Bow Pose)

Named after the body shape you make while doing it, the Bow pose is ideal for anyone experiencing shoulder stiffness, discomfort, or pain. By doing it, you open up the shoulders, make your back more flexible and relieve your body of stress and fatigue.

You do it by laying down on your stomach and stretch your arms and legs towards your spine by grabbing your feet with your hands. It’s good to hold this position for around 30 seconds to let your muscles relax and allow blood to flow through the parts of the body where there’s tension.

7. Makara Adho Mukha Svanasana (Dolphin Plank pose)

This pose does wonder for the back, shoulders, arms, and legs. It does this by stretching the shoulders and hamstrings and strengthen the whole body at the same time relieving the body of any fatigue and backache. In fact, it has also shown to help prevent osteoporosis.

If you’re wondering how it’s done, it’s actually not very different from the regular plank. You lay down on your stomach, place your elbows on the ground parallel to your shoulders and lift your body up by supporting it with your elbows and toes.

By doing this, you’re making your joints and muscles stronger, which results in less pain.


YogaDownload

yoga-download-reviewCreated by people who love Yoga, YogaDownload empowers you to practice yoga in your own way and time.

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Practicing yoga regularly is the key to living a happy, healthy and balanced life.

Yoga Download is an affordable and convenient way of having your own personal yoga studio open 24/7.

Here are some of the benefits of joining YogaDownload:

Convenience: Practice yoga where you want when you want. You don’t have to worry about long studio classes or being stuck in traffic.

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You can read my YogaDownload review here and find out how you can get 50% off your membership!


Conclusion

You can probably tell by the exercises only that yoga is a wondrous practice that helps the whole body, both physically and psychologically.

It calms the soul and strengthens the body through simple exercises that are tailored for any level of strength, both beginners and experts.

Having your joint pain taken care of can be life-changing, for you and your close ones.

It will bring a new perspective of life, a pain-free future where you can enjoy your life to the fullest and leave all the medications, sleepless night and worries behind you.

A new future where yoga is not only a daily routine but also a part of your life.

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8 Effects of Bad Posture

Don’t slouch, sit properly, stand up straight – these are just some of the phrases you might have been told when you were a child.

Unfortunately, not all of us listened to these pieces of advice. The consequences now haunt us in our adult lives.

We become burdened with health problems as effects of bad posture.

There are several factors why you develop a bad posture: your way of living mostly, but sometimes it just occurs.

Bad posture can be seen as bad in and of itself, but it does come with other negative effects.

1. Bone Problems

When you have bad posture, your body’s weight is putting too much pressure on your bones. Your spine is what mostly suffers.

It feels and carries on the gravity it’s being subjected to, which can damage and weaken your bones.

2. Injury Risk

Having bad posture is just setting yourself up to some injuries.

When you do certain activities such as weight lifting, lunges, bends or squats, you are straining your back more especially when you are not doing it correctly.

You can be adding injury to your back instead of fixing it.

3. Reduced Height Growth

It’s not just about feeling shorter. When you were younger, growth was still actively taking place, and because you may have been slouching, the muscles on your back have become shortened.

This resulted in being in that position permanently. So not only do you look short, but growth has been inhibited because of your posture.

4. Prominent Body Fat Appearance

If you have made efforts in the past – or currently – to lose weight, a lot of coaches would advise you to straighten your body.

Your chin and stomach become less pronounced this way. Doing the opposite makes your extra weight more visible. Try it out by standing in front of a mirror!

5. Poor Digestion

Yes, even your digestive organs suffer when you have poor posture. Firstly, it changes your bowel movement due to the compression they experience.

Then, your metabolism is altered too which in turn gives you a harder time consuming and processing what you are eating.

6. Heart Problems

Several studies show that bad posture increases the risk of having cardiovascular diseases. Spending your whole day in your chair at the office is not something that rewards you in the long run. For career women, they mostly develop varicose veins. The worst case scenario: it stops the heart.

This is partly due to the slow or absence of blood circulation. Get up and stretch every once in a while!

7. Back Pain

Most of us in our adult lives experience lower back pain now and then, yet a disc degeneration from bad posture leads to extreme back pain.

This heightens the stress level in your back from exhibiting poor posture all the time.

8. Reduced Sports and Exercise

Lastly, another effect of having bad posture is reduced agility to go into even your simplest routine workout or light sports.

When you are used to poor posture, you compromise your breathing, therefore doing some exercises can leave you breathless.

Not only that, your endurance and strength suffers as well. If you attempt high-intensity workouts, you will experience fatigue alongside back pain.

The pain can render you immobile for a few days if you’re not careful.

These effects of bad posture are not without its causes. Many things factor in why bad posture happens, and these include:

Age – As you age, the muscles in your neck, shoulders, and back slowly lose their function in supporting your body weight.

Foot Placement – If you’re doing your best in keeping your spine straight but failing to keep your feet in their natural position, your back still suffers.

Fatigue – The combination of all the activities you go through each day can cause your body to feel fatigue and put stress onto it.

Developing a bad posture can result from different actions. However, people working in offices for long hours usually suffer the most from the effects of bad posture.

The good news is you don’t have to live with it. You can counter bad posture in several ways, by having better chairs whether at home or the office, getting back pain relief products or going into corrective exercises.

8-effects-of-bad-posture

Correct Sitting Posture – Neck and Back Pain Solution

Finding the correct sitting posture is easy; maintaining it is where it gets difficult.

If you know that you have to sit up straight and have a workstation that comforts your back, you’re halfway there.

Your muscles get tired especially keeping straight for long periods. How do you know you’re genuinely sitting correctly? Here are a few tips.

Distribute Your Weight

First, sit on your chair where half of your thigh is on the chair, and the other half is off it. If necessary, scoot forward. Position both your feet flat and firmly on the floor.

This position allows you to distribute some of your weight through your feet, and away from your spine.

Moving forward in your chair makes you slightly slouch away from the backrest, and you no longer have back support.

The solution to this problem depends on what chair you have. Some have backrests that let you move forward or backward and still give you support.

If you do have a chair that has a fixed back, try doing one of the following tips:

  • Fold a pillow in half – Place the pillow between the chair and your back at about the same level as your belly button.
  • Roll up a towel – It should form a roll about 6 inches in diameter. As you would with the pillow, basically place it between the chair and your lower back.
  • Buy a lumbar support roll – The two mentioned above are useful as temporary fixes, but they’re not able to give you support all the time. You may need a different type of support, and a pillow or towel can only do as much.

The benefit of buying a lumbar support roll is that they have several straps that can be attached to your chair so that it’s in position at all times.

Adjust the Height of Your Chair

Make sure that your knees are level with your hips, or just slightly below. You can do this by adjusting the height of your chair.

This is vital because if your chair is low, your hips will be lower than your knees. This gives way to a slumped sitting posture and puts stress on the discs, ligaments, and muscles of your lower back.

Alternatively, if your knees are below your hips or level with them, it makes it easier for you to sit up straight. You get a better posture for your lower back this way, which in turn provides better posture for your neck and upper back.

Find Your Neutral Spine

First, position your legs and do this by rolling your pelvis and hips backward to round out your lower back. Next, move them forward and arch your lower back.

With this position, you are indeed sitting up straight, and your lower back is extremely arched.

From here, lightly roll your pelvis and back a little, maintaining your straight position. However, rather than having your back in an arched position, it’s in the middle of being slumped and arched.

From here, raise your arms with elbows bent so you can position your shoulders (think of the “stick up” position).

Then, pull your elbows back so that you are letting your shoulder blades “touch.”

When your arms are back as you can let them be, gradually lower your elbows to your sides.

One thing you need to pay attention to is to not shrug your shoulders up toward the ears. Ensure that while your shoulders are down, your shoulder blades are “touching.”

Do this as if you are trying to pull them down toward your back pockets. Finally, pull your ears back over the shoulders.

All these may feel a little awkward at first, but doing these makes your body feel more accustomed to a correct sitting posture. It will feel more natural when you get used to it.

If you don’t maintain good posture and doing the correct sitting posture, you’re just asking for neck and back pain problems.

By making the necessary adjustments to the way you seat – and maybe throwing in a couple of posture exercises – you will be able to sit up straight and feel good while you’re at it.

Save yourself from the pain you can avoid through correct sitting posture.

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High Carb Foods to Avoid for Reducing Inflammation

There have been many discussions recently on the topic of carbs – are they bad for you, are they good for you?

And if so, how much carbs is healthy to consume? How do carbs work with other diseases and conditions?

After these questions, a lot of studies followed studies that dug deeper into this subject and tried to find out the answers.

As a result of the studies, we found out that carbs are actually beneficial to our bodies, but only in limited quantities.

Consuming too many carbs can lead to chronic inflammation, which can lead to other diseases, which makes them something to be wary of constantly.

There are many low-carb diets that are intended to help you lose weight through minimizing the intake of carbs, and most of them have a list of foods to consume and foods to avoid during the time you’re dieting.

Because the list of “yes foods” and its substitutes is long, below you can find a list of foods you should avoid if you want to minimize your carbohydrates intake.


High Carb Foods to Avoid (or Limit)

Bread and Grains

White flour products, mostly bread and grains are what is called refined carbohydrates.

These refined carbohydrates have a higher glycemic index than other types of natural foods and have the potential to raise the blood sugar level rapidly.

By raising the blood sugar level, the inflammatory markers all over your system are triggered, which is the number one reason doctors recommend avoiding white flour products and replacing them with a healthier substitute.

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Certain Fruits

While most fruits are healthy and low on carbs, there are some that you would be better off without, or better off with limited quantities of it.

Most of these fruits are sweet and dried fruits, including bananas, raisins, dates, mangoes, and pears.

Dried berries are also high on carbs, but they have also a lot of fiber and antioxidant properties, which makes them a great addition to your healthy diet (in limited quantities of course)

Starchy Vegetables

Same as fruits, vegetables are very healthy to consume, regardless of what kind of diet you’re using.

However, there are also some types of vegetables that you’re better off without, especially if you’re on a low carb diet.

These vegetables are corn, potato, sweet potato, yams, and beets.

Pasta

Pasta is one of those foods that’s easy to find, easy to cook and easy to put weight on with.

It’s very high in carb count, which gives you a sudden rush of energy that doesn’t last for long.

This is probably why you don’t fill full for long when eating it, which increases the cravings you might have and ultimately result in you gaining weight and developing other chronic diseases.

Cereal

Cereals are a common breakfast for thousands of people around the world and a great healthy source of carbs.

However, many types of cereals contain high levels of carbohydrates that even a small bowl of cereal is enough to pass your daily intake of carbs.

Beer

Alcohol is not necessarily bad or high in carbs if consumed in moderate quantities.

However, beer has more carbs than most common types of alcohol that not only cause that bloating feeling, but also a rapid increase in body weight.

This is mainly a result of you consuming carbs in liquid form instead of solid foods.

Sweetened Yogurt

If consumed plain, yogurt is healthy food and a great addition to your diet.

But most people tend to consume sweetened yogurt instead of a regular one, which contains extremely high levels of carbs, some as much as desserts if combined with sweet fruits.

Instead, a better option would be to mix plain yogurt with some low-carb fruits.

Juice

Juice is one of the worst liquids you can consume if you’re on a low-carb diet because it contains so many fast-digesting carbs and has the potential to increase the blood sugar levels rapidly.

And the bad effects are more damaging if you choose to consume fruit juice instead of vegetable juice because most fruits have more carbs than vegetables.

So, if you have to consume some type of juice, choose a vegetable juice instead of a fruit one.

Low fat and Fat-Free Salad Dressings

While salad dressings enhance the flavor of the salad and make it taste better, they often increase the number of carbs you consume with your salad.

This often masks hunger for a short while to later come back with more cravings and a feeling of hunger.

You can minimize the carb intake by having fuller meals, with full-fat dressings and a healthy type of oil.

Beans and Legumes

Beans and legumes are considered a healthy food, but some of them have a high carb count which might nullify the positive effects of consuming them.

On this note, beans and legumes with higher carb count are pinto beans, chickpeas, and black beans, so it better to avoid these in your diet.

If you want to cook some type of beans and legumes, peas have a lower amount of carbs among this group.

Honey or Sugar

These are a more obvious part of the list as sugars are something you should avoid on a low-carb diet, including natural ones.

Maple syrup, agave nectar, honey, and white sugar have significantly high levels of carbs and no nutritional value, which makes them not only an unnecessary addition to your diet but also a harmful one.

Chips and Crackers

Of course, chips and crackers are many people’s favorite snacks, but are they really worth eating?

Most of them contain high amounts of additives and even higher amounts of carbohydrates, so it’s best to avoid consuming them if you’re on a low-carb diet.

Milk

Milk is an extremely healthy beverage with lots of nutrients, one of the most important ones being calcium, potassium and vitamin B.

But, because of the high amount of carbs, it’s recommended to avoid it if you’re on a carb-restricted diet.

Even low-fat and fat-free milk contain the same quantities of carbs as regular, full-fat milk, so if you need something to add to your coffee or other drink, you can use cream or half and half as a substitute.

Gluten-Free Baked Goods

Gluten has become really popular in the past few years, and not for good things.

It can cause inflammation in your body which can lead to other difficulties and conditions.

But, while most recommend avoiding gluten completely, some gluten-free baked products have significantly higher quantities of carbs than regular products.

Some of these include muffins, bread, and other gluten-free baked goods.


The Organic Total Body Reboot

The Organic Total Body Reboot is a program anyone can use not only to maintain a healthy lifestyle and help the body function properly.

The program helps towards becoming a healthier version of you through a few elements:

  • A quick start guide to help you set up for your new healthy lifestyle
  • Day to day meal plan with well thought-out meal plans containing healthy foods that will provide you with a natural source of energy
  • Organic tips to boost your progress
  • Workout plan with a few useful, but yet simple exercises to get the best benefits of the program
  • Vitamin and Supplement guide to help you get faster results
  • Videos that will explain every component of the program and how to use it most efficiently towards weight-loss and overall health improvement

Every single part of the program is oriented towards helping the user understand their body, set their mindset and adjust their lifestyle not only to lose weight but also to become as healthy as possible.

If you do a small research on the internet, you can find many testimonials of previous users of the program that tell their story of how Organic Total Body Reboot has helped them and based on that, make a decision to change your life and buy your own copy of the program.


Conclusion

The debate about carbs and their effects is still a hot topic as it has ever been, but most nutritionists agree that too many carbs aren’t good for you while you’re dieting.

While there are other foods with higher carb count than others, the ones we just listed are foods most experts agree are bad if you want to restrict your carb intake.


9 Best Anti-Inflammatory Foods to Reduce Chronic Inflammation

Contrary to the general belief that inflammation is an enemy of our health, it actually benefits it.

It’s our body’s natural response to fighting off injuries and infections, where the immune system sends off chemicals that kill off the pathogens that cause infection and clear out the damaged tissue.

What is bad for our bodies is chronic inflammation.

This happens when the body’s immune system doesn’t stop when the damaged tissue is eliminated and continues removing more tissue, in most cases healthy tissue from our body.

This chronic inflammation is the underlying cause not only of pain but also many other diseases, some more serious than others.

There are many triggers for inflammation and many things that worsen the inflammation in your body.

But on the other side, there are also many things you can do, foods you can avoid and habits you can incorporate in your life to help your immune system fight off inflammation.

All of these are further explained below.


How Sugar Causes Inflammation

Sugar causes inflammation because of various different factors.

One of them is high blood sugar level that results with the production of pro-inflammatory molecules-cytokines, AGEs and prevents your body from accepting insulin and with it, to regulate sugar.

This does not only trigger inflammation but also worsens some conditions such as diabetes, obesity and clogged veins.


Foods that cause Inflammation

Sugar

Sugar is a well-known factor for inflammation all around the body, and consuming foods with high levels of sugar can cause some serious conditions, one of the worse ones being cancer and diabetes.

The sucrose found in sugar has also been proven to block the positive effects of the omega-3 fatty acids, which can make the inflammation in the body that much worse.

Fried foods

Fried foods, especially deep fried foods are extremely high in saturated fats which have been known to cause an increase in the number of fat cells, inflammatory cells in the fat tissue, insulin resistance and disruption of the metabolism in your cells.

Needless to say, all of this can cause extreme spikes in the inflammatory markers all over your body.

Sodas

Sodas have a ton of chemicals and additives in them, elements that can cause massive inflammation throughout your whole body.

Even the smallest amount of soda can cause or worsen the inflammation in your body.

Refined Carbs

Refined carbs have had their fiber quantities removed, fibers that help regulate the blood sugar levels, promote fullness and boost your gut’s health.

This leads to carbs causing a higher glycemic index which has the potential to raise the blood sugar level rapidly and with it, raise the inflammatory markers all over your system.

Lard

High fat or lard promotes the production of endotoxins that stimulate the immune cells to start emitting an anti-inflammatory response, which is not necessarily a bad thing.

But, the bad thing about lard is that it causes TOO MUCH of an anti-inflammatory response, which results in the destruction of healthy cells.

This leads to chronic inflammation and with time, other damaging diseases.

Processed Meats

Processed meats cause inflammation because of the advanced glycation end products in it, which are formed by cooking it on a high temperature.

The World Health Organization has even classified processed meats as carcinogenic foods to humans because of how much they worsen the inflammation.


Long Term Health Problems

Most frequently, inflammation presents itself with discomfort, itching, and pain in some part of the body, but if left untreated, it can cause some more serious symptoms and diseases.

On the less serious side, you can experience fatigue, red eyes, brain fog, and stiffness, but in cases of prolonged inflammation, or chronic inflammation, you can develop and experience heart disease, cancer, Alzheimer’s or diabetes.

As we all know, these are devastating conditions that have the potential to ruin one’s health overall.


Lifestyle Changes Can Reduce Inflammation

Certain changes in lifestyle can strengthen your body and immune system, which will reduce the probability of you experiencing inflammation.

For instance, eating the right foods, especially at breakfast will prepare your body for the day and equip it with everything it needs to function healthily.

Try to eat as clean as possible and avoid processed foods that block your body from functioning properly.

Additionally, doing some exercises helps your body revitalize its muscles, joints and blood circulation, which maintains your metabolism healthy and strong, resulting in improving its ability to fight inflammation.

With time, you will feel your body starting to fight off inflammation on its own and become as healthy as it could be.


Anti-inflammatory Foods

Turmeric and Curcumin

Turmeric and Curcumin are a blessing for your body when you’re experiencing inflammation.

Curcumin is the main ingredient in turmeric and extremely rich in antioxidant compounds which helps your body fight off inflammation naturally and boost your overall immunity.

Fruits

There are many fruits that are natural fighters against inflammation with high amounts of antioxidants and nutrients that maintain a healthy heart and brain function and boost the anti-inflammatory compounds in your organism.

Some of these fruits are tomatoes, apples, berries, and oranges.

Omega 3’s

Omega 3 fatty acids are one of the healthiest nutrients your whole body benefits from.

These acids 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 and pain throughout the whole body.

Fatty Fish

Fatty fish is so healthy exactly because of the Omega 3 fatty acids, which are one of the most effective anti-inflammatory elements and the healthiest nutrients for the whole body.

They also support the healthy brain and cardiovascular function as well as minimize the damaging effects of diabetes, which ultimately results in less inflammation throughout the whole body.

Olive Oil

Olive oil is the top choice you should make when it comes to healthy oils.

Consuming it doesn’t only reduce inflammation, but it also reduces the risk of heart diseases, brain cancer, as well as other serious conditions.

Vitamin D

Low vitamin D levels have been related to developing asthma, cancer, diabetes, and arthritis.

This is because Vitamin D helps activate a gene called MKP-1 which boosts with the anti-inflammatory bodies and helps your body fight inflammation.

Green Leafy Vegetables

Leafy Vegetables are rich in vitamins A, C, and K. These vitamins protect your whole body, starting from your skin and your eyes to your bones and internal organs, which prevents, heals and treats the effects from inflammation.

Green Tea

Green tea rich in flavonoids that protect the cells from aging, cell damage and is especially effective against arthritis and relieving pain caused by arthritis thanks to a substance called epigallocatechin-3-gallate (EGCG).

It also fights against the chemicals that are responsible for inflammation and cell damage, at the same time supporting and protecting the fatty acids in your organism.

Nuts

Nuts are one of the best natural sources of omega-3 fatty acids, as well as monosaturated fatty acids, which we previously mentioned as extremely efficient against inflammation.

This is because they provide the body with a natural source of energy that doesn’t strain its function and maintains energy on a healthy level.


Benefits of anti-inflammatory foods and diet

Food can be a major factor for causing inflammation, but also healing it.

Having a healthy, natural diet with less processed foods can help you improve your overall health state and eliminate any inflammation you might have.

Workout programs like the Organic Total Body Reboot can help you fight inflammation through a few simple exercises.

It doesn’t require you to starve your body with strict diets, nor do high-intensity exercises that will leave you with painful muscles and joints.

By doing just a few simple exercises for only a week you can lose weight, improve your digestive health and regularity, improved your energy levels and most importantly, reduce inflammation in your body.

The Total Body Reboot program has a goal of helping people reduce and prevent inflammation through resetting their metabolism, improve the absorption of nutrients to increase energy levels and ultimately bring the body back to a healthy state.


Conclusion

What makes inflammation so dangerous is that it has general symptoms you can find in many other conditions, but if left untreated, the results can be devastating.

Over time, doctors and nutrition specialist have realized what inflammation does to the body and how damaging it can be in the long run.

Because of this realization, continuous researches are done towards helping people understand inflammation better and finding solutions to beat the inflammation they might have.

As a result of those efforts, today we have the knowledge and means not only to heal inflammation in our bodies but also to prevent it.


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