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.
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.
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.
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)
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 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.
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.
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.
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 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 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 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.
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.
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 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, 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 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 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.
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 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.
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.
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.
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 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 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 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.
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 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 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.
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.
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.
Having a pinched nerve isn’t something that most people realize they have when experiencing pain in a certain area of their body.
That’s because the symptoms are the same as chronic pain or a strained muscle and many tend to blame it on exhaustion, lack of rest, lack of movement, not realizing that they are probably experiencing a pinched nerve, not the regular back pain.
But there’s one major thing a pinched nerve and chronic back pain has in common – the pain is definitely excruciating.
A pinched nerve can be caused by multiple things such as injuries, chronic conditions or irregular movements, but it can also be treated in multiple ways.
The main thing is to do something about it because if it’s left untreated it can leave permanent damage to the area and go as far as disabling someone permanently and take their freedom of movement.
To understand better the causes, symptoms, and remedies for a pinched nerve, continue reading below.
What is a Pinched Nerve?
A pinched nerve is a common pain many experience during the course of their life.
It happens when the surrounding tissues of a nerve (such as bones, muscles, cartilage, tendons) put too much pressure on a nerve which causes a certain reaction that can range from minor tingling and numbness to weakness and pain in the area where the nerve is pressured.
While a pinched nerve can happen in any part of the body, the most vulnerable nerves are those that pass through narrow places and the ones that don’t have a soft tissue around them for protection.
These are mostly the nerves in your back (spine), shoulders and legs, which are the most frequent sufferers of a pinched nerve.
Pinched Nerve Symptoms
The severity and range of symptoms can range from one person to another, but mostly revolve around the following:
If you have a pinched nerve, these symptoms can worsen if you’re laying down for a longer period (i.e. when sleeping or resting).
Other symptoms can include a stinging pain in some area of the back, needles or general discomfort in the area of the pinched nerve.
What Causes a Pinched Nerve?
As we previously mentioned, pinched nerves are a result of some tissue pressing on the nerve.
Most commonly, this pressure is caused by lack of motion or repetitive motion that creates a pressure in the area of the nerve, which causes the nerve to become inflamed and overtime irritated and finally, damaged and painful.
There are some conditions that put people in the higher risk group of experiencing pain caused by a pinched group, such as:
Gender (women are more prone to experiencing a pinched nerve)
Repetitive strenuous activities
There are many factors that can have a major influence on your nerve health, but it can also be caused by an injury, straining or spraining, irregular movements and many other things.
All in all, it’s a rather unpredictable thing that you can’t see coming, but can work towards reducing the risk of getting it.
Pinched Nerve in Lower Back
Pinched Nerve in Back Symptoms
A pinched nerve in the lower back is most often caused by the spinal discs putting pressure on some of the nerves that go through the spinal cord.
It can also be caused by an inflamed spinal root that exits the spine.
The most common cause of a pinched nerve is a degenerative spine which happens mostly because of age and the additional pressure caused by the stress placed on it for everyday movement and body weight, which results in:
The discs that cushion the spine became brittle and rupture
The facet joints that hinge the vertebrae became arthritic
You developed bone spurs
The vertebrae became misaligned
The common symptoms of a pinched nerve in the back are more or less same as the other types of pinched nerves, with the fact that, of course, the sensations are felt in the lower back area.
weakness in the leg
Pinched Nerve in Back Treatment
11 Home remedies for a pinched nerve
There are thousands of medications intended to eliminate the pain caused by a pinched nerve, but they can cost up to a hundred dollars for just one bottle. There are other methods that promise to do wonders in a few minutes, which result in nothing more than you wasting your precious time and money.
Instead of visiting these expensive massages, taking harmful medications or going under dangerous surgeries, you can try to do some things at home that could help you ease the pain and solve your pinched nerve issue.
Stretching for a few minutes every day can relieve any pressure on your nerve and alleviate the pain you feel caused by the pressure on the nerve.
And not only that, but it will also help prevent the appearance of a pinched nerve.
Do note that you don’t need to do overly hard stretches. Some simple ones do the trick, so if you start feeling pain while stretching in any area, ease up on the stretch and do something easier.
Once you’ve got into it, you can enhance the exercises to strengthen your muscles, after a consultation with a physician, of course.
A great idea would be to start doing yoga because many of the yoga poses help strengthen your muscles and relax the area around the nerves.
This will further reduce the risk of you getting a pinched nerve at any point in your life.
Adjust your posture
Bad posture is a major cause of many back problems, including pinched nerves. Your neck supports the weight of your head, and if you’re holding it in a position that strains its function and pressures it, your nerves will get pressed on and get pinched.
Correcting your posture and sitting straight up loosens your spinal discs, allowing the nerves to function properly, without being strained or pressured too much.
Holding a right posture is perfect for both preventing and fixing nerve problems.
One thing you can do is to hold your head straight so its weight can be distributed evenly throughout your spine.
Another thing is if you’re working on a pc, or have a job where you have to lean your head forward, to ask if it’s possible to have an adjustment to your workplace so you can avoid bending your head.
And finally, avoid sleeping on your stomach because by sleeping like that, you put unnecessary strain on your head.
Most of our body’s injuries are solved by resting.
Many sports or strenuous activities like tennis, football, hockey, and baseball can cause the pinched nerve, so avoiding these and resting as much as possible is the best course of action.
That is until the symptoms start disappearing and you’re able to move the part of your body that was previously aching.
Make sure that while you’re resting, you’re in a comfortable position and have an ergonomic bed and pillow that support your body in a healthy way.
The most common go-to remedy for a pinched nerve is the good old ice.
It’s well known to people as an effective cure for swelling and inflammation, making it perfect to use to reduce any of these in the area of the pinched nerve.
You can wrap a towel around an ice pack and place it on the area of the pinched nerve, holding it with gentle pressure for around 15 minutes a few times during the day.
Elevate your legs
If you have a pinched nerve in the area of your lower back, elevating your legs with a 90-degree bend in the hips and knees can help alleviate the pain.
This will reduce the tension in your spine and help it
I know that it might be confusing that we list both ice and heat as treatments for a pinched nerve, but both are equally good to relax the area and minimize pain.
As previously mentioned, the pain from your pinched nerve might be caused by some muscle pressuring on it.
If you believe this is the case with your pain, you can apply heat on the area to relax the muscle around your painful nerve.
It will not only loosen up the spot but will also promote blood flow to the area, helping it heal faster.
Besides using a pre-purchased heating pad, you can make your own heat pad at home (a bottle filled with warm liquid or a heated cloth) and use it for 10 to 15 minutes 2 or 3 times a day.
Sleeping is the best way to allow your body to heal itself.
When you’re sleeping, every cell in your body regenerates, making you healthier and stronger.
This also includes the nerves that go through your whole body that need to rest after working hard throughout the day.
If you’re experiencing a pinched nerve, make sure to sleep for a minimum of 8 hours a day to allow your body to fully recover.
It will help your body fight off any inflammation of pain more easily and make it stronger for all day to day functions.
You can sleep with a neck brace that will hold your neck in place and minimize the unnecessary movements.
And as I mentioned before, avoid sleeping on your stomach because it puts additional pressure on your neck and back.
Gently massaging the painful spot and around it will help your muscles and cartilage relax, relieving the pressure they put on the nerve, thus easing your pain and discomfort.
But, if the spot is too sensitive, wait for it to calm a bit and then try massaging it.
Avoid deep tissue massages, because these might put additional pressure on the already pinched nerve, making your situation even worse than before.
Change your pillow and mattress
Believe it or not, your pillow and mattress can be the cause of the pressure in your spine.
If they aren’t ergonomic and don’t support your body in the right way, your nerves will be pressed upon during your sleep, causing you to wake up with discomfort and pain.
Having the right sleeping posture lets your body’s muscles and bones relax and go back to their right position, minimizing the possibility of them pressuring a nerve and causing any pain during your sleep.
Consume food rich with Omega-3 fatty acids
Omega-3 fatty acids have been known to help with inflammation, but in recent studies, it has shown pain-relieving effects as well.
The most common source of omega-3 fatty acids is fish oil, but it can also be found in everyday foods such as nuts, seeds, seafood, oils made from plants (flax, soy, canola, etc.).
You can implement these ingredients in your food more often if you’re experiencing pain from a pinched nerve to reduce the inflamed spot and pain.
Change your lifestyle
Even if you don’t notice it, many of your lifestyle choices have a major impact on your overall health.
For example, being overweight leads to more pressure being placed on your lower back which can lead to your bones pressing on the nerves, creating a pinched nerve which will cause you pain.
Lack of exercise is another big factor in rapidly deteriorating spine health. By being inactive, your muscles and bones are losing their strength, so when they start their regular function, they’re pressuring your nerves, causing them to get irritated, inflamed and painful.
When to See a Doctor
Pain caused by a pinched nerve usually goes away with time or can be treated with simple home remedies.
But, if the pain persists and doesn’t reduce in a few days, then you should contact a doctor.
Even if it seems like a pinched nerve, the pain might be caused by something more severe that requires professional treatment and medications.
Another reason to contact a doctor is if the pain keeps increasing despite treating the area.
If you’ve tried all the traditional healing methods and nothing seems to be working, but your pain keeps dragging on and even increasing, then the case is definitely something else than a pinched nerve, which requires a doctor looking into it.
And finally, the most important situation that requires medical attention is if you start feeling a lack of sensation in your back or leg or focal weakness (inability to hold your weight).
These are usually symptoms of something more severe that requires medical attention.
My Back Pain Relief 4 Life
While looking into possible treatments for back pain and pinched nerves in the back, I found a program with 8, simple 2-minute movements that do wonder for any type of back pain.
The program is called My Back Pain Relief 4 Life, and by reading reviews, I noticed it has helped a tremendous amount of people, not only for their back pain but their overall physical health.
The exercises are very simple and require only a pillow/towel and a chair to do.
Each exercise is done for 2 minutes, taking only 16 minutes in total, which is literally no time in exchange for the wonders it will do.
Besides, the program was more than affordable and came with fantastic additional bonuses that teach you how to lead a healthy lifestyle.
The damage caused by a pinched nerve is usually temporary, but it can be long-lasting.
To avoid this, proper measures should be taken not only to heal it but also prevent it from happening.
The best thing you can do is stay active and lead a healthy lifestyle, but if you’re the busy bee that rarely finds time for their health, the home remedies and the program I recommended will be the ideal thing to fight away back pain and remain as healthy as possible.
But keep in mind to track the way your body reacts to everything you do. If you start experiencing more pain or want to start with physical therapy, first consult your doctor.
Having a professional advise you on the best course of action is always a good idea.
Sudden Joint Pain Causes And What You Can Do About It
That moment when your life comes to a halt because you experience sudden pain in one of your joints – as if someone smacked a hammer into your knee, or really any other part of your body, as joints are found throughout the entire human body.
If you have experienced this awful problem while you were working out or perhaps just going about your daily life, then you need to understand the sudden joint pain causes.
And educate yourself on appropriate steps you can take to treat this problem.
In this post, we’ll take a look at all the possible reasons why you may be experiencing sudden joint pain when you work out or when you are physically active.
We’ll also explore some ways you can treat these conditions acutely, and take a look at some strategies you can use to help prevent such future events.
Sudden Joint Pain Causes
There are quite a few possible causes for sudden joint pain, but some of the causes are more common than others.
It is important to understand these causes in order to know why you are experiencing sudden joint pain when you are physically active.
Knowing the cause will also help you take better care of the specific underlying issues -that are causing you to suffer from pain while you are working out, or perhaps even while simply walking around in the office.
One particularly common cause for sudden joint pain would be injuries to the joints where these symptoms are experienced spontaneously at certain times.
The most common joints that are usually affected by injuries include:
When the injury occurs, which may be due to excess pressure or stress placed on the joint, or sometimes due to a quick movement, the pain will immediately develop.
The pain that occurs with joint-related injuries can vary.
Even though the pain may sometimes be relatively mild, people commonly experience a sharp and intense burst of pain in the site of injury when this happens.
The conventional treatments that are used to assist in alleviating pain and addressing complications that might be caused by the joint injury depend on which joint have been injured, as well as how severe the injury is.
Complications of a sudden joint injury tend to include swelling and pain in the area.
The injured region may also become red and bruising commonly occur.
In some cases, the joint deformity may also be a possible complication.
Another possible cause of a sudden pain that occurs within a specific joint may be linked to an infection.
An infection occurs when bacteria or other pathogenic substances invade the body and starts to infect a specific part of the body – in this case, it would be the joint space being affected by the bacteria.
When septic arthritis occurs, the pain quickly starts to develop in the affected joint.
While the knee joint is the joint that is most commonly affected by septic arthritis, other joints in the body can also be affected by this infection.
Joints in the hip, ankles, wrist, elbows, and shoulders are also sometimes prone to develop septic arthritis.
Septic arthritis can occur when a patient undergoes a surgery that involves the knee.
Bacteria may enter the area where the joint is located during the surgical procedure, leading to the development of a bacterial infection in the joint.
Additionally, some patients may develop a bacterial infection in a different part of their body.
The bacteria can then travel from the infected part to other regions, including the joints, which may lead to septic arthritis.
Treatment for septic arthritis needs to be administered quickly after the symptoms start, as the condition may cause severe and permanent damage to the joint when not treated within the first 48 hours.
It should also be noted that Lyme disease and the common influenza infection may affect the joints in some cases, but this is rarer than septic arthritis.
Another potential issue that should be noted as part of our immediate joint pain causes would be joint crystals.
There is fluid found in all joints throughout the body and, when a person suffers from specific types of health conditions, crystals can start to form inside of this fluid.
Gout is probably the most commonly known health condition that causes crystals to form in joint fluid, but there are other conditions that may also cause such complications.
When these crystals develop, they lead to a sudden development of symptoms like inflammation, tenderness, and redness in the area that surrounds the joint affected by the crystals.
In addition to these symptoms, the patient is also suddenly struck by intense pain in the joint.
When crystals develop in joints, then a doctor may provide you with anti-inflammatory medication to bring down the accompanying inflammation within the joint and the surrounding areas.
There are others types of medication that may also be prescribed, which will depend on the specific condition that is causing the crystals, as well as the severity of the condition.
You will likely also be advised to make certain dietary changes in order to reduce the risk of experiencing arecurrence of these events.
Acute Treatments For When Sudden Joint Pain Happens
There is a range of different options that you can turn to when you experience sudden joint pain.
The obvious route would be to consult the advice from a healthcare practitioner, so getting to your doctor so that you can examine the joint and order appropriate tests to determine what the problem should be a priority.
Unfortunately, it may take some time for you to reach your doctor’s office – and you are in pain when this happens.
A good idea would be to take an anti-inflammatory drug in order to help bring down the inflammation that is present with joint-related problems.
This may help to ease the pain a little until you can get to the doctor’s office for a medical examination and to execute the appropriate acute treatments.
Note that this will not replace the need to go to a doctor, as a doctor will be able to determine the severity of the condition and initiate appropriate steps to avoid possible complications from developing.
A doctor may also prescribe a series of corticosteroids to assist in the treatment of the inflammation that caused the sudden joint pain.
In addition to medication, you may also want to try cold therapy when you injure a joint.
Cold therapy involves placing an ice pack that is wrapped in a towel on the area where the pain is experienced.
This will help to alleviate the inflammation and can also be helpful for reducing the pain symptoms.
At least until you are able to get to your doctor’s office or to an emergency room.
Preventing Future Events Of Sudden Joint Pain
When you experience sudden joint pain, you need to treat the condition with an acute treatment solution.
Once treated, there is a chance that you might have suffered damage to the affected joints – you are now in a recovery phase and need to care for that joint to ensure it can heal appropriately.
During the recovery area, you need to implement steps that will help you avoid the same thing from happening again in the future.
Exercise is important as this will help to strengthen the joints, leading to a lower risk of suffering a joint injury again at some point in the future.
Exercise also helps to strengthen the muscles that support the affected joint and helps to maintain healthier and stronger bones.
Different types of exercises have been recommended, such as swimming, walking, and even light jogging.
Taking a supplement that supports joint health can also be very useful for the long-term, as this may further reduce your risk of experiencing joint pain or suffering another joint-related injury.
The active compound, curcumin, has been proven to alleviate joint-related symptoms, including pain and inflammation effectively.
Curcumin may also help to improve joint mobility and flexibility and reduce discomfort experienced in damaged joints.
The addition of BioPerine in this supplement helps the body better absorb the turmeric contents of the supplement, ensuring that your body gets access to a better concentration of the curcumin chemicals.
The end result is a significant boost in the effectiveness of curcumin.
When sudden joint pain strikes, you need to understand that there are many sudden joint pain causes that may be the culprit behind the symptoms you are experiencing.
When you know what may be the cause, it is easier to address the problem.
Many acute treatments are available, such as hot and cold therapy, and there are products that can be used to prevent sudden joint pain from happening in the future.
Back pain and tight hamstrings are two particularly common problems that get in the way of exercise.
Yet, you rely on your daily exercise routine to keep your weight down, your body toned, and your health in check.
When these problems develop, understanding connections between common health problems and pain is important.
Such as the connection between bloating and back pain, and knowing how to deal with the problems can help you find relief and get back to enjoying your exercise sessions.
What Are The Hamstrings?
Hamstrings is quite a common term used, but not everyone truly understands which specific muscles the term really refers to.
There is no single muscle in the body that is known as a hamstring, but, instead, a group of muscles that are collectively referred to in this manner.
When someone refers to “the hamstrings,” they are actually talking about a group of different muscles that are located at the back side of the upper legs.
The term is not only used to describe these muscles but also collectively include the tendons that are part of the muscle groups in the region.
The main muscles that are part of the hamstrings include:
These muscles play numerous roles in both running and walking, which is why they are so important – and why problems with tightness affecting these muscles can affect your physical abilities.
They are responsible for ensuring the knee joints can flex, and help the thigh extended toward the back of your body.
Ultimately, the hamstring muscles are crucial for allowing the legs to move effectively; thus resulting in a walking or running motion.
Who Is Affected By Hamstring Tightness?
In a recent study, 107 students were analyzed to assist scientists in determining the prevalence of tight hamstring muscles among the young adult population.
The study also looked at how tight hamstrings were connected to lower back pain.
After a questionnaire was completed, the study concluded that 40.19% of the students had tight hamstring muscles.
Additionally, 10,3% of the students also had problems with lower back pain.
The students who experienced tightness in their hamstring muscles were more likely to suffer from lower back pain.
In another study by two scientists, college students between the ages of 18 and 25 were surveyed to determine the prevalence of muscle tightness in the hamstrings among this population.
The study also focused on finding how tight hamstrings affected the overall performance of the students.
Students generally had healthy BMIs, with the mean BMI of the male students being 23.9 and among female students, the mean BMI was 20.9.
Up to 96% of the participants had experienced tight hamstrings at a recent time, with a large number of students complaining about tightness in their right extremities.
Why Do You Have Tight Hamstrings?
There are various reasons why you may experience tight hamstrings.
These symptoms may be acute and only last for a few days, return frequently, or be chronic; causing you to experience tight hamstring muscles for a longer duration of time.
One of the most common reasons for hamstring muscles to become tight and painful is the failure to properly warm up before you participate in a session of physical activity.
When you do not warm up prior to exercising, your hamstrings may become tight, and you also become at a higher risk of injuries to your hamstrings and the muscles in the close regions.
Nerve entrapment is another common reason why many people tend to suffer from tight hamstrings, which leads to a condition known as protective tension.
This happens when the nerves in the area of the hamstring are compressed.
Movements in the area would then lead to an excessive stretching sensation and cause you to experience a tightness in the region.
It is relatively easy to determine if you might have nerve entrapment that is causing your hamstring muscles to be so tight.
Simply stand up straight – with your feet apart at shoulder-width.
Bend forward and then use your hands to touch the ground beneath you.
If you are not able to easily reach and touch the ground, then there is a chance that you might have nerve entrapment.
If you find that you feel a stretch that is mainly located at the back of your knees, or even in the muscles located in your calves, then the likeliness that you have nerve entrapment is even higher.
There is another cause that is rarer, but still something that should be taken into consideration – and this is an injury to your lumbar disc.
When your lumbar disc has been damaged, it may not only cause you to experience tightness in this area of your body, but the tightness may also be accompanied by pain symptoms.
A lumbar disc injury tends to cause pain in the hamstring area that gets worse after being still for a long period of time, such as when you get up in the morning after sleeping through the night.
Sitting may also be painful, and you might experience a tingling sensation in your leg at certain times.
You may also find that the pain in your hamstrings tend to become sharper and more intense when you get up after you have been sitting down for a while.
The Connection Between Tight Hamstrings And Back Pain
Multiple studies have confirmed that there is a definite relationship between tight hamstring muscles and pain in the back, with the lower back area to be a particularly common region affected.
It is, however, important that we consider how these two discomforting and painful problems are connected.
While lower back pain may not necessarily cause your hamstring muscle to become tight and sore, there is an opposite connection that has been confirmed by scientific studies.
When the muscles that make up the hamstrings become tight, excessive pressure and stress are, in turn, being placed on the lower back area.
This can cause symptoms to start developing in the lower back, leading to stiffness, pain, and excessive discomfort.
It should be noted that when lower back pain already exists when your hamstring muscles become tight, it may cause the lower back symptoms to become aggravated.
The pain may become worse, and it might cause you to experience some level of disability when you try to get up after you’ve slept, and in cases where you practice certain types of physical activities, such as a squat.
There have also been cases where people have not experienced lower back pain prior to the development of tight hamstring muscles.
In such cases, the hamstring tightness causes pressure to the lower back and leads to the development of back pain.
Furthermore, in cases where you have suffered a lumbar disc injury, this may also be a particular cause for the development of your back pain.
While this type of injury may cause you to experience tightness in the three muscles that make up your hamstrings muscle group, the injury usually tends to affect the lower region of the back as well.
Stress is placed on the region, which leads to inflammation and pain, as well as tenderness.
Many people may experience sudden pain signals in their back, along with hamstring tightness, when they have an injury to a lumbar disc.
What You Can Do About Your Tight Hamstrings
Even though tight hamstring muscles can be very uncomfortable and even become painful, especially when coupled with lower back pain, there are many strategies that you can utilize to help reduce the severity of these symptoms.
Medication can be used to help lower inflammation and to block pain signals.
Exercises are available to help loosen the muscles and strengthen them at the same time.
Additionally, there are supplements that you can take advantage of to help you experience relief of pain and inflammation.
There are different types of pharmaceutical drugs that may be provided to help relax your muscles and to reduce inflammation in your body.
Many of these drugs can bring about effective results and help you get back to life without a constant feeling of tightness in your hamstrings or pain in your lower back region.
Non-steroidal anti-inflammatory drugs are very popular.
These include Naproxen, Celecoxib, Aspirin, and Ibuprofen.
They help to alleviate existing inflammation in your body.
This supplement contains a 1,300mg dose of high-quality organic turmeric extracts per dose, along with 10mg of BioPerine.
Turmeric is a popular spice that is used in curries and other Indian dishes and has many health benefits – with the anti-inflammatory effects being particularly potent.
The spice is also rich in the following nutrients:
Copper, potassium, calcium, and many of these nutrients will further help to improve muscle and bone function, while also targeting the inflammation that may be causing you to experience tightness in your muscles.
The supplement is very easy to take – you simply take two tablets once per day with a meal.
Be sure to take it with a full glass of water and allow approximately two weeks for the effects to start kicking in.
When your hamstrings feel tight, you may experience discomfort and a significant adverse alteration in your physical performance and abilities.
Muscle soreness may improve, especially with physical activity, and athletic performance can be drastically reduced.
When hamstring muscles become tight, it also increases the likeliness of back pain, leading to further disability and discomfort.
Fortunately, there are exercises, medication, and even supplements that you can use to reduce the severity of these symptoms and to help you get back out there without muscle tightness or pain getting in your way.
Your knees do so much for you. They allow you to bend and stretch as you reach for things on shelves. You can squat down on the ground and look for an item at the lowermost part of the grocery store shelf.
You can pedal a bicycle or go for a run with ease, all thanks to your knees. And perhaps the best use of a knee is to provide a place for a beloved child or grandchild to take a seat and read a story or watch a movie.
Our knees are very important, so we must learn how to take great care of them. Join us as we review the best vitamins for joint pain in knees.
Many of us take a multivitamin each day to make sure we are getting the right amounts of essential vitamins and minerals.
Although it is best that you get these vitamins and minerals from your food, supplements can help you get in whatever you missed that day if your meals fell short of any vital nutrients.
What Causes Joint Pain?
Inflammation causes it. It can be a good thing when it comes to injury, toxins or infections, as this is your body’s way of fighting back and making you feel better.
The immune system in your body floods the affected area with white blood cells, and you see visible swelling and redness in whatever area the injury happened.
Sometimes, however, your body sees common ailments like stress as an invader and then attacks it. The inflammation becomes chronic.
The immune system then breaks down your healthy tissues, and this leads to obesity, cancer and heart disease.
Fish oil is an omega-3 fatty acid that you can take in a pill form. It is often associated with a healthy heart and glowing, radiant skin.
It also plays an important role in keeping your joints healthy. The fatty acids within it help prevent certain enzymes from causing damage to the joints and is known to reduce inflammation.
If you have knee pain or rheumatoid arthritis, this is a particularly good supplement to take. You can also get omega-3 fatty acids from nuts, seeds, fish, and avocados. There is an option for everybody, even if you are vegetarian or vegan.
This is a nutrient closely tied to bone and joint health. It is the nutrient that is associated with forming your bones and teeth and keeping them strong.
Calcium pill can be great for reducing joint inflammation and pain, especially in the knee joints.
You can also consume dark leafy greens like spinach, eat yogurt and enjoy broccoli to get your calcium up to par. Generally speaking, women are more likely than men to require a calcium supplement.
People with low levels of vitamin D tend to suffer more from join pain on a more frequent basis, says one study. Vitamin D also assists in how the body absorbs calcium.
By taking this vitamin, you can help your bones and joints be strong and stay that way. You can also take a vitamin that contains calcium and vitamin D. You can also go into the sun for vitamin D or drink fortified milk.
Glucosamine is a lesser-known nutrient that may be helpful to those suffering from joint pain. This one is recommended for knee joints, as it helps to rebuild bone and prevent wearing down of the cartilage. Glucosamine may also help with inflammation that often comes with joint pain.
This is an ideal supplement for older adults with osteoarthritis, as levels of glucosamine tend to decline as people get older. It might take several months before you see an improvement in your joint conditions after you start taking a supplement like this.
This supplement is often used along with glucosamine in order to prevent joint pain and rebuild the cartilage of the knee.
These two nutrients go hand in hand and are found in the same supplements. Chondroitin is sometimes recommended to those with osteoarthritis because it has been shown to slow the progression of the ailment.
Another great way for you to reduce inflammation is by taking turmeric, and the way many like to get their daily serving is by the power of Turmeric with BioPerine. This revolutionary formula was developed by Cody Bramlett, a gym owner in San Diego, California.
Cody has worked with numerous people over the years, helping them regain control of their health through the use of his great formula and the power of exercise.
He created a supplement that you can use in cooking or even as a natural medicine. They contain the ingredients turmeric, BioPerine, and Curucumin. These three ingredients contain Vitamin K, manganese, VitaminB6, Calcium, Chromium, and Potassium. Copper, iron and fiber are also part of the ingredients list.
The vitamins, minerals, turmeric and black pepper all come together to create a formula that not only gets joints feeling great, but melts fat, too! The curucumin in turmeric reduces the inflammation in your joints and has no known side effects. It is perfect and safe for everyday use.
This amazing formula takes aim at several issues that are detrimental to our health. For example, it addresses the excess fat our bodies store as well as its consequences. Your concentration and focus will increase also as a side effect of taking this supplement.
The mix of spices and healthy ingredients combine together to form a powerful, fat fighting, inflammation-destroying dietary supplement. You will not only get the support you need to stand tall with zero joint pain, you also get a nice boost to weight loss, too. It is also a helper with depression and sleep issues.
All you have to do is take two capsules per day with your meals. The instructions are very clear and easy to follow. Whole your mileage may vary, you will likely notice less pain in your back after only two days.
After four days, the pain may disappear completely. Soon, you may be able to lie down and get back up with ease. And you will also sleep soundly through the night, all thanks to curucumin and the other fantastic ingredients in this supplement.
A Note on Green Tea
Green tea is one of the world’s most popular drinks. No matter where you go, you can likely find green tea, and its benefits have been the focal point of many studies over the years. Green tea’s beneficial qualities make it into the final drink even after the extraction process.
One of these spectacular properties is the polyphenol found in green tea, which is an anti-inflammatory.EGCG is a powerful compound contained within green tea and may explain why the drink is so powerful when it comes to its medicinal properties.
It also helps you stay awake and alert, producing a positive brain response without any of the jittery effects of coffee. Aside from this, the antioxidant properties of green tea may help lower your risk of cancer.
The good news is that green tea is available just about everywhere and you should look for a brand that is organic. It is just another great benefit you can reap from supplementing your diet with this natural wonder.
Suitable for All Diets
Some of you might wish to follow a certain diet like a plant-bases or Mediterranean style diet as a means of keeping your inflammation at bay.
This is a great idea and with the help of your doctor and/or registered dietician, may lead to great success at keeping your joints healthy.You can also integrate Organifi Green Juice into your diet no matter which one you choose to follow.
It can fit into any diet plan as it is vegan, gluten free, free of any GMOs, and contains only ingredients approved by the USDA that are organic. The sugar included in the drink is derived from healthy sources in the formula-not added in as a sweetener.
Other Prevention Methods
Aside from eating the right foods and taking vitamins, there are a number of helpful thingsyou can do to keep your joints healthy and in good shape. For starters, you will want to avoid consumption of tobacco and alcohol.
These have the inflammatory properties for instance, those who consume alcohol are more likely to develop gout. Smokers are at risk for the development of rheumatoid arthritis. Do your best to cut back on these habits. It will be hard at first, but your body will thank you down the road.
Another thing you can do is get enough rest. Make sure to eliminate any distractions that prevent you from falling asleep.
Some even limit the amount of screen time they have before bed, so you might consider turning off the television, cell phone, tablets and the like about an hour before it is time to lie down.
You should also make sure you are getting enough exercise. Take it upon yourself to build in 30 minutes each day of good, intense physical activity that suits your ability level. You can talk to your physician for ideas about exercises that suit your age and skill level.
Also, be sure that your ergonomics are good, too. Make sure your chair at work is comfortable. Make sure your desk is suitable for you and sits at the right height. You can speak to an HR manager for more assistance on getting your workspace set up to be comfortable.
Altogether, it is not hard to make sure your joints are in a good place. There are many great vitamins and supplements available to you on the market.
Many of these can be purchased right over the counter at your local drug or grocery store. While it is best to get your nutrients from a series of well-balanced meals, some of us lack the time and resources.
That’s where superfood drinks like Organifi Green Juice come in and give you all you need in one easy and tasty drink. Aside from eating well, be sure you get the right amount of exercise and establish healthy habits. Doing so now will mean an easier and brighter future for you, your family and your knees.
If you are suffering from joint pain, you may wish to consider evaluating your diet. What you eat has an impact on your joint pain and making the right food choices may help with sudden joint pain causes.
By learning how it starts, you can prevent it and be on your way to better management of joint pain.
Many of you may already be taking supplements and medicines from your doctor or over the counter to manage your pain and relieve stiffness and inflammation.
However, there are studies that show what you eat, including certain spices, foods, and supplements can help you in your quest for relief.
Upon speaking with a registered dietician, researchers at the Cleveland Clinic were able to determine what healthy foods were best for easing joint pain.
Idea for Relief: The Mediterranean Diet
Following a balanced diet with wholesome foods has many benefits, like greater energy, better digestion, and an overall feeling of good health and a strong body.
Following the Mediterranean diet, for example, is a great way to feel good and relieve joint pain. Reason being is that the health benefits of this diet correlate with NSAIDS, or non-steroidal anti-inflammatory drugs.
When you follow this diet, you will consume low-glycemic fruits, veggies and legumes, and many unsaturated fats. Olive oil is especially popular.
You will also enjoy a modest serving of alcohol mostly in the form of wine, high levels of fish, and low amounts of dairy and red meats.
A diet such as this consisting of real, wholesome foods is important as a whole-food, plant-based diet led to reduction of pain and greater functionality among adult patients who were suffering from osteoarthritis.
Simply put, the 2015 Michigan study that produced this evidence states that those eating well were having an easier time functioning and managing their pain.
Your best bet is to talk to your doctor, eat a whole-food, plant-based diet of legumes, veggies, fruits and grains. Stay away from refined food, which is not part of the Mediterranean diet.
Fish Oil and Veggies for Joint Pain
One example of a great supplement you can use to relieve joint pain is fish oil. These are high in omega-3 fatty acids.
Studies surrounding the consumption of fish oil show that it has benefits of the anti-inflammatory type and is very helpful for those with joint pain.
You can find fish oil in cold-water fish, like sardines, trout and salmon. If you are a vegan or vegetarian, you can get your serving from flax seeds, chia seeds, and organic soybeans.
There was also a study from Australia dating from 2008 that indicated fish oil provided a great reduction to joint pain, an improvement to cardiovascular health, and a reduced need for NSAIDs.
Kylene Bogden, a dietitian the Cleveland Clinic consulted with regarding this topic, stated that just one serving of cold-water fish twice per week would be enough.
Daily, she recommends a high-quality fish oil supplement daily in addition to consumption of it in your diet naturally.
Another great addition to your diet will be cruciferous vegetables. You should be eating plenty of veggies-it’s just a great, idea-but you will really want to make sure you take in a half cup of stuff like broccoli, cauliflower, kale, or Brussels sprouts, says Kylene Bogden.
They are nature’s powerhouses, loaded with antioxidants, fiber, and vitamins for your good health.
It was a 2005 Maryland study that showed sulphoraphane, an antioxidant compound that is found within cruciferous veggies, blocks an enzyme that causes inflammation and pain in the joints.
Aside from people suffering from arthritis, this may be a great help for athletes who put a lot of pressure on their joints in training and competition.
Herbs, Spices and More
Two of the greatest spices you can get for your joint pain relief include turmeric and ginger. They are renowned for their anti-inflammatory benefits and are often found in Indian foods.
Turmeric is also used in Asian traditional medicinal practices for its anti-inflammatory benefits.
You can add turmeric and ginger to your smoothies, sauces or morning eggs for a one-two punch of anti-inflammatory goodness.
A study from 2006 out of Arizona showed positive research that linked turmeric to prevention of rheumatoid arthritis and osteoporosis.
One wonderful way to get your daily turmeric serving is by taking in Cody Bramlett’s Turmeric Capsules.
Cody Bramlett is a gym owner in San Diego, California who has helped many overcome physical aches and pains while improving their physical performance.
Known as Turmeric with BioPerine, this wonderful formula is going to help you get healthier. When you order these supplements, you get a 60-capsule supply of these great little supplements.
They are packed with turmeric, curucumin, and BioPerine. These ingredients pack in nutrients like manganese, iron, VitaminB6, calcium, chromium, potassium and Vitamin K. The capsules are veggie-based, so those following a plant-based diet need not worry about consuming them.
This supplement not only helps to reduce inflammation, it will also help improve your concentration and focus.
The supplement is specially formulated to be potent, and its potency is enhanced by black pepper is simply packed full of helpful vitamins and nutrients.
Its combination of special spices and healthy ingredients will get your body functioning and also help melt stored fat.
Green tea is another drink you can sip to reap the benefits of good, natural joint pain relief. It is one of the world’s most beloved drinks, and the effects it has on health have been researched the world over.
In Maryland, for example, a study performed in 2008 showed that green tea brought forth changes in arthritis-related immune responses, says the Cleveland Clinic.
Using NSAIDs long-term can cause you discomfort and have adverse effects. The polyphenolic compounds found in green tea have properties of the anti-inflammatory type and are a great help when using nutritional therapy.
It is recommended you choose organic green tea, as this will reduce your exposure to pesticides.
What Should I Avoid When It Comes To Lowering My Joint Pain?
As you seek to manage your pain effectively, there are foods you will want to avoid. Some of the heavy hitters are sugars and refined grains. Examples include pasta, white bread and rice. These are the culprits which add to joint inflammation rather than fight it.
You will also wish to limit your sugar intake, six teaspoons for women and nine teaspoons for men are the recommended amounts. Use natural sweeteners like maple syrup, honey, and coconut sugar.
Red meat is also one to avoid-beef, lamb and pork are known to increase inflammation. If it comes from an animal with four legs, do your best to avoid it. You will also want to avoid partially hydrogenated oil and trans fats.
In the USA, Americans tend to eat lots of processed foods which contain Omega-6 fatty acids. These promote inflammation, and sources like corn oil, safflower and sunflower oil, peanut oil, and grapeseed/vegetable oil are the main culprits here.
Avoid these as best you can and be sure to check condiment labels like mayo and salad dressings to make sure you do not accidentally consume them.
Salt is often found in excessive amounts within processed foods as a means of preserving them and extending their shelf life. For some consumers, eating these excessive amounts of salt may result in joint inflammation.
You may benefit from reducing your salt intake to a reasonable amount. As you do with the Omega-6 oils, read the nutrition labels on each of these foods to educate yourself about what’s in them.
Although very easy to buy and store, convenience foods like microwave meals or potato chips are loaded with sodium.
Other products you should avoid are alcohol and tobacco. Many of us are fully aware of the health risks associated with smoking and drinking.
But did you know that some of these effects extend to your joint health? Smokers especially are at risk for development of rheumatoid arthritis, and those who consume alcohol have a higher probability of developing gout.
The best thing to do is to make sure you are eating a balanced diet of wholesome, real foods, getting enough rest, and taking part in daily exercise or other physical activity.
Cut back on the smokes and the drinks and start a healthy diet and exercise regimen with the help of your physician. Get enough sleep. It is not easy to give up what tastes and feels good, but your joints and overall health will thank you.
Thankfully, those who are suffering from joint pain and inflammation do not have to rely solely upon medicines and doctor visits to manage their pain.
While it is extremely important to stay in contact with your physician and follow his or her orders, there is comfort in knowing that pain can be managed by modifying your diet, and following a healthy, whole-foods approach.
Even if you struggle with getting your vegetables or do not know how to include various herbs and spices like turmeric or ginger into your diet, supplements like Organifi Green Juice can provide you an easy and tasty way to get what you need.
Start by speaking with your doctor to determine what is best for you. Then, clean out your home of any foods that will lead to inflamed joints and more pain.
Choose and purchase foods that will help you and aid you in your quest to live a pain-free life. You can also meet with a registered dietician for ideas and suggestions about creating a diet that works for you. By making smart choices now, you will enjoy lesser pain and better health as time goes on.
Hip joint pain causes are numerous, and our goal is to teach you effective ways of managing your pain. It can be done with a little planning, and the right supplements.
Your hip joint is an amazing thing-it can withstand repeated motions and a good amount of wear and tear. Your body is like an amazing machine.
The ball and socket joint, which is your body’s largest, fits together perfectly to allow for fluid, free movements.
Imagine that the next time you watch a figure skater do a jump, or a gymnast execute flips and turns perfectly. It’s nearly magic!
Whenever the hip is used-for example, going for a walk or doing a dance class-a cushion of cartilage prevents friction as the hip bone moves around in its socket. And even though our bodies are nothing short of amazing, the hip bone is not an indestructible object.
With age and everyday use, the cartilage wears down and becomes damaged. Your hip bones can break during a fall or injury. These conditions can lead to serious hip pain.
If your hips are feeling sore, continue reading to find out some causes.
Culprits of Hip Pain
Arthritis, osteoarthritis, and rheumatoid arthritis are all causes of hip pain, especially among older adults. Arthritis leads to inflammation of the hip joints, and breakdown of the cartilage that offers the cushion around your hip bones.
This pain gets worse over time. People suffering from this will have a reduced range of motion in their hip and feel a sense of stiffness.
Tendinitis is another big cause of hip pain. These thick bands of tissue that attach bone to muscle can become inflamed or irritated. This is caused by repetitive stress from overuse of the tendon.
Bursitis is another cause. Bursae are liquid sacs found between tissues like bone, muscle or tendons. They ease the friction when tissues rub together.
But when they get inflamed, they cause pain. Repetitive activities that overwork and/or irritate the hip joint leads to inflammation.
A hip labral tear is another cause of pain. This is a tear in the ring of cartilage (the labrum) that goes around the outside rim of the socket of your hip joint.
Aside from cushioning the hip joint, the labrum acts almost like a gasket or rubber seal that holds the ball at the top of your thigh-bone safely and securely within the hip socket.
Those who perform repetitive twisting movements, like athletes, are at a higher risk of developing this issue.
Muscle or tendon strain
Repeated activities will put strain on your muscles, ligaments and tendons that provide support to the hips. When they get inflamed due to overuse and overwork, they cause pain and prevent your hip from working as it normally would.
Cancers can also cause you pain. Tumors that start in the bone or those that spread to the bone may cause pain in your hips, and in other bones of the body.
Avascular Necrosis, or Osteonecrosis-this is a condition that results when the blood flow to the hip bone slows down and the bone tissue dies.
It can affect other bones, but mostly affects the hip. This can be caused by a dislocation or hip fracture, or from using high doses of steroids like prednisone. There are other causes, too.
Hip Pain Symptoms
Depending upon the condition that is causing your hip pain, you might feel pain in your groin, buttocks, inside of the hip joint, outside of the hip joint, or the thigh.
You can also get pain from other areas of your body, like the back or the groin (sometimes results from a hernia). These can radiate to the hip.
You may even notice that your pain gets worse with activity, especially if it is caused by arthritis. You might have a reduced range of motion along with the pain. You may also develop a limp from this persistent pain.
Methods of Relief
Thankfully, you do not have to suffer in silence. You can take advantage of many natural and easy methods of managing your joint pain. You can choose from a wide range of supplements, exercises, or medications prescribed by your physician.
If your hip pain stems from osteoarthritis or a tendon strain, tendinitis or a muscle strain, you can use an over the counter medication like acetaminophen or ibuprofen. Naproxen also works well. They are available at many drug and grocery stores.
If you are afflicted with rheumatoid arthritis, you can use prescription anti-inflammatory medications like DMARDs (disease modifying anti rheumatic drugs). Prescriptions for DMARDs may include methotrexate and sulfasalazine, or biologics, which target your immune system.
You can also ice the hip pain. Hold an ice pack to the area for about 15 minutes per day. Rest your joint as much as you can until you feel better. A warm shower or bath may also help you. Warming up in the shower can help you get ready for exercises that help lessen the pain.
Exercises that help arthritis are low-impact actions like stretching, swimming, and resistance training. You can also attend physical therapy.
Eating the Right Foods
Eating the right foods may also help with your joint pain. If you begin to experience inflammation in your joints, make sure you are staying away from processed and salty foods.
Be sure to cut back on these foods and replace them with wholesome foods that contain valuable nutrients and healthy fats. Omega-3 fatty acids are good for you and are found in certain types of fish and chia/flax seeds.
You may also wish to seek out green tea as the polyphenols in the tea have been known to assist in joint pain. Some that suffer from joint pain follow the Mediterranean diet, which features legumes, vegetables, whole grains, and nuts.
You also use herbs and spices to flavor your food instead of salt, which is healthier overall. Red meat is a rarity on this diet, being consumed only a few times per month.
Many of us may already take a multivitamin each day to help with getting the right nutrients. This is great and can be a wonderful way to make up for anything we missed during our daily meals.
Those of you that suffer with joint pain have another great option to consider as you work to manage your joint pain.
Enter Cody Bramlett’s Turmeric with BioPerine. This is an affordable, effective solution that really works. It is well-researched and tested to be proven effective. Your health and energy levels will be through the roof.
It simply makes users healthier and stronger in many ways. The supplement features the wonderful turmeric, but also the BioPerine, an additional ingredient known as the most effective curcumin ever.
Cody Bramlett is a gym owner in San Diego, California. As a gym owner, he has helped many customers get better at being healthy and increase their physical abilities.
As a supplement developer, Bramlett has helped numerous others regain control of their lives and rid themselves of low energy levels and joint pain.
This formula takes aim at several issues that are detrimental to our health. It will not only address the causes of our body’s tendency to store excess fat, but also the repercussions.
It will tackle your inflammation, which is the main cause of several chronic ailments. You will also notice a big improvement in your concentration and ability to focus.
Chances are if you are suffering from pain, and are still required to work, be a parent, or perform other tasks that require a high level of concentration, you may not be doing such a good job if your mind is stuck on making the pain go away.
The minerals and vitamins present in the turmeric and the black pepper improve the potency of the formula, which is totally safe for consumption.
The formula brings together spices and other great healthy ingredients that are necessary to melt the excess of fat stored within your body.
Cody Bramlett’s Turmeric with BioPerine is a combination of all spices necessary to maintain optimum health! It helps users with their depression, inflammation, and sleep issues.
All you have to do is take two capsules each day with your meals, and you get to reap the benefits of what’s included: Turmeric, curcumin, and BioPerine.
These ingredients are made from Vitamin B6, iron, manganese, Vitamin K, potassium, calcium, and chromium. Your whole body will feel revitalized and healthy.
It will not only get your joints feeling pain-free and healthy but will make you feel like yourself again. You will even get a weight loss boost when taking this supplement.
While your mileage may vary, you might feel the effects that some customers felt. After two days, your back will loosen up. After four days, the joint pain will start to disappear. And after seven days, sleeping through the night will not be an issue for you.
It works by using ingredients that are known to make you feel better. Curcumin, for example, is an ingredient that has been proven to reduce inflammation. Potassium reduces stress and prevents cramps.
Calcium helps you stay healthy in the bone area and improves your nerve function and muscle health. Vitamin K keeps osteoporosis down as you age.
And fiber will improve your digestion and reduce inflammation in the intestine. These are just a few of the great benefits this supplement can bring to you.
The best way to manage your hip pain is tospeak to a doctor about the best course of treatment. He or she will steer you in the right direction and help you feel better.
You can help yourself along with great supplements like Turmeric with BioPerine, or even over the counter medicines purchased at your local grocery or drugstore.
You can also talk to your doctor or a registered dietitian about how to modify your diet and reduce inflammation.
Remember, if the pain is too harsh-if you cannot put any weight on the hip, or you heard a popping noise when you injured your hip-get medical help right away.
A balanced combination of doctor’s advice, the right medicines, and wholesome foods plus real supplements will help you feel better in no time.