Many spices have been shown to offer health benefits and reduce your risk of chronic conditions such as cancer, diabetes, and heart disease. However, recent studies have found that certain spices are linked to healing physical conditions. Here are four spices that are proven to reduce pain symptoms.
1. Turmeric Best for: Stomach pain and IBS Why it works: Turmeric's main component, curcumin, is a powerful anti-inflammatory. One study showed that curcumin was shown to be as effective a pain reliever as ibuprofen, but with less stress to the stomach, and another revealed that it lowered symptoms of IBS by 50% by reducing inflammation and intense muscle contractions in the bowel. How to take it: Add just half a teaspoon of turmeric to your dinner or take 400-600mg capsules with each meal. 2. Black Pepper Best for: Arthritis, stomach pain, and digestive problems Why it works: A common remedy used in traditional Chinese medicine, pepper contains compounds that have anti-inflammatory properties. A recent study found that one of the chemicals in pepper inhibited the human cells' inflammatory activity, meaning that pepper would be an effective treatment for people with arthritis. How to take it: Incorporate freshly ground peppercorns in your meals, or try it as a supplement in 10mg capsules. 3. Ginger Best for: Headaches Why it works: In a recent study, 100 people with migraines were given either 50mg of the migraine drug, sumatriptan, or 250mg of powdered ginger. 64% of people given ginger and 70% of those given sumatriptan reported a 90% reduction in pain. However, 20% of the group that used the migraine drug experienced side effects that included dizziness, vertigo, and heartburn. How to take it: Use fresh or powdered ginger in cooking, try eating pickled Japanese sushi-style ginger, or drink ginger tea. 4. Peppermint Oil Best for: Upset stomach and IBS Why it works: According to a 2014 Journal of Gastroenterology, enteric-coated peppermint oil is considered one of the primary choices for treatment of IBS cramps and pain. How to take it: Drink peppermint tea, or take capsules containing 0.2 ml of peppermint oil.
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Most people are unaware of the bad habits they have developed that affect both posture and increased weight bearing on your muscles. The solution to your pain can be as simple as adjusting the ways in which you position your body throughout the day so your muscles can stay in a more neutral state.
1. Crossing legs when sitting This unnatural elevation of the hip compresses the opposite side, which is carrying more of your body weight. Your spine can also be pulled out of alignment and create pressure on your sciatic nerve, causing both back and hip pain. If it isn't comfortable having your feet flat on the floor, try overlapping your ankles instead of your legs. 2. Hunching shoulders and craning neck while sitting at your desk Most people with desk jobs subconsciously adopt bad posture while sitting in front of the computer. The problem is that leaning forward and allowing your shoulders to collapse compresses your chest muscles and strains your shoulders and upper back. Two simple tricks can instantly improve your posture: use a supportive chair pillow for your lower back and keep your screen at eye level to prevent you from tilting your head up or down to see. 3. Sleeping on stomach versus side Sleeping on your stomach can cause a lot of strain on your back and neck as the pillow adds an unnatural lift. However, sleeping on your side also causes your head be turned to either the right or left for an extended period of time, which also causes pain. Therefore, the best position for sleeping is lying on your back, with only one pillow beneath your head. Consider placing a pillow between your knees to help support your spine and stabilize the middle of your body while sleeping on your side. If you must sleep on your stomach, limit yourself to only one pillow. 4. Carrying a heavy bag or purse Carrying a large amount of weight on your shoulders can form uneven muscle tone and disrupt the blood flow, which can eventually cause discomfort in your neck, shoulders, and back. Switch to a rolling briefcase or cross-body bag, which both evenly distribute weight, if you have to carry a lot. 5. Wearing high heels Wearing high heels (two inches or higher) often can cause your calf muscles to shorten by 13 percent over the course of just two years. This is mainly due to the increased compression of your calf muscles and tendons, as well as inflammation of the Achilles tendon. Switch to flat or low-healed shoes with rounded or square toe boxes to prevent the wearing down of your calf muscles. Keep your calf muscles strong with regular stretches and exercises. Whether you're starting a new exercise regime or have always been physically active, being aware of the most common mistakes people make is important to prevent injuries and further aggravation of muscle or joint pain.
We've highlighted 5 of the most common exercise related mistakes: 1. Not Stretching Stretching before a workout is important to prevent pulling or straining your muscles. Stretching make your muscles flexible and begins the circulation of oxygen throughout your body. A pulled muscle is not only painful, but will stop you from continuing your routine for several days. 2. Overestimating Strength and Endurance Many people who begin a new exercise program make the mistake of overestimating their strength and endurance. Starting with weights that are too heavy or doing too many reps can wear your muscles down and bring on pain. Building yourself up to using heavier weights, longer reps, and lengthier cardio should be done gradually overtime to prevent injuries. 3. Doing Too Much Plan ahead and rotate which muscles you want to target each day rather than spending only a few minutes on multiple muscle groups. Spend enough time working out your target area to fully engage the muscles so you are able to properly build strength and endurance. 4. Overcompensating Life can get busy, and many people are easily derailed from their regular exercise routine. Attempting to make up for a lack of exercise with more activity than you're used to can be a strain on your body. The longer you go between exercise sessions, the more you'll have to work at building up strength and endurance again. 5. Choosing the Wrong Workout Every person has their own unique needs and goals when it comes to exercise and you should choose your impact level and routine accordingly. Whether you are recovering from an injury, muscle, or joint pain, or are trying to adopt a healthier lifestyle, seeking expert advice from a physiotherapist or personal trainer will be beneficial so you can have an individualized workout routine. Many people who suffer from joint pain from conditions such as arthritis, or are recovering from an injury, benefit the most from water-based exercises.
Water exercises allows you to get a full-body workout without putting stress on the joints. Both low and high impact exercises are much easier to perform in the water which supports the body’s weight, minimizing any pain that normally results. This means exercising in the water limits your risk of aggravating chronic injuries and encourages a faster recovery in combination with physiotherapy treatments. Don't be fooled by the lack of sweat produced during exercise in the water. Not only is it easier, but the added resistance actually allows you to get the most out of your exercise. A person who weighs 150lbs. can burn 272 calories in one hour. Benefits:
Adding water exercises in conjunction with regular physiotherapy treatments can increase the speed of recovery as well as decrease joint pain. Contact your local recreation centre for aquatic exercise classes that suit your needs. Although sometimes used interchangeably, sprains and strains are two different types of injuries resulting from soft tissue damage to the musculoskeletal system. Both strains and sprains result from sudden twists or jolts that apply more force to the tissue that it is able to tolerate.
Sprains A sprain is a joint injury that involves tearing of the ligaments and joint capsule. It occurs when a joint is twisted while bearing some weight. An example of a common strain is one that results from twisting an ankle during physical activity and generally, most strains are found in the thumb, ankle and wrist. Strains A strain however, is an injury to the muscle or tendons. Common sites for sprains include the back and the hamstring muscles in the back of the thigh and are usually related to sport injuries or following other physical activities such as heavy lifting. Which Do You Have? So how do you know if you have a sprain or a strain? Again, a sprain occurs in the joint while a strain occurs to the muscle. The primary symptoms of sprains include limited mobility, inflammation, pain, swelling, and bruising while strains are often accompanied by pain, cramping, swelling, muscle spasms, and stiffness or soreness in the muscle. Treatment Both minor sprains and strains can be treated with the RICE (rest, ice, compression, and elevation) method. In addition, over-the-counter pain medication such as aspirin or ibuprofen as well as topical creams and gels can reduce pain and inflammation. Chronic injuries (those that worsen over time) require rehabilitation to strengthen the affected area. In order to limit your risk of further injuries, wrap the affected area or wear a brace when you resume activity. |