6 Facts About Spinal Health

Spinal health has always been a matter of concern for elders. Now, due to changing lifestyle, mainly sedentary lifestyle and too much dependence on digital objects, issues related to spinal health are on the rise. The reasons are many which includes obesity, long-hours at the desk and even injuries which are not taken care of on time or neglected. Back pain is one of the major concerns of the millennials today.

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If you are also worried about your spinal health, here are some facts which might make a difference.

Spine Alignment – Do you know that the alignment of your spine determines the center of gravity of your body. It is known that the body functions optimally when the spine is well-aligned. When this happens, you have a healthy balance of your body.

Stabilizer of the body – The spine is the main stabilizer of our posture. It works in coordination with all other parts of the body and offers great support to the discs, ligaments and muscles. As Dr. Riggleman at Riggleman Clinic says, “Our spine is responsible for our flexibility and mobility. It also offers us much needed endurance and strength. If the spine is in healthy condition, our entire body stability is maintained, and flexibility is ensured.” Dr. Riggleman is a chiropractor in Harrisonburg, Virginia. Much of this article comes from my interview with him.

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Spine Health Determines our Well-Being:

Do you know that our spine health can determine how we feel? When you have a misaligned spine, it might lead to musculoskeletal problems. It might also be the cause of different health problems which include headache, indigestion related problems, nervousness and chronic fatigue.

Sitting Too Much is Bad for Spine:

Research reveals that sitting continuously for a long-duration can cause harm to the spine. However, it is important that you are sitting in the right posture and in the right chair. Sitting for long duration restricts the flow of blood to the spine which can lead to stiffness, lack of mobility and pain. Exercise of the spine is highly recommended to improve the flexibility of the spine.

Dietary Changes for Spine Health:

If you are worried about your spine health and need a way out, you can include varieties of seeds and nuts in your diet. Including fatty fish, eggs and salmon are a good source of vitamin D. If you are having back pain, you shouldn’t ignore it. Bringing changes in the diet might help in reducing pain and feeling better.

As per experts, certain changes in the diet have a role in improving spine health. It can help in preventing spine aging. Incorporating the recommended foods like fresh green leafy vegetables, broccoli, kale and cucumber can help in ensuring good health of the spine.

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Back Pain:

Spine health worsens when an individual experience back pain. It is known that 80% of Americans (approx.) face issues related to spine health at some point of life. Back pain is one of the main causes of disability worldwide. Though the condition doesn’t have a permanent cure in most situations, with exercise the situation can be better.

Its important to take care of spinal health. Any symptoms in the form of stiffness, dull ache or problems in movement shouldn’t be ignored. If treated from an early stage, it might be possible to control the spread of the problem.

To know for sure, you should consult WebMD for common spinal related issues.…

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6 Ways to Stay Healthy in 2019

Staying healthy is often challenging, with so many reasons to get distracted and stray away from anything which is good for our health. Why not make it an effort to stay healthy in 2019, if you are already feeling the need? The good news is that there are many ways you can be healthy. You are actually spoilt for choices – if you do not like any way, you can quickly try the other one. But you need to be consistent and stick to whatever you choose. It is all about patience and how consistent you are.

To get started, here are some of the easiest ways to stay healthy:

Weight Management:

To stay healthy, you need to have a healthy diet. In case you are already overweight, your first objective would be not to gain further weight. You need to shed some weight and maintain the healthy weight. There are several ways this can be done. Including physical activities and lots of movement in life can help. You need to have a diet rich in vegetables, fruits and grains. Also, it is important to eat food slowly and in small portions.

Exercise Regularly:

Nothing can be better for your health as physical activities. Investing just 30 minutes in a day, can help you to live a healthy life. If you are able to spend more time, it’s even better. If you do not have the time to visit the gym, you can start gardening, dancing or even dancing. If you visit the gym, then a mix of strength training and cardio workout can be really effective. However, it’s important to stay motivated and be consistent, in whatever you do.

Manage Stress:

In our hectic lives, we often get stressed, anxious and worried. Do you know that stress is the cause of several other diseases? To manage stress, you can start focusing on anything which makes you happy. Socialise more and do everything which helps to relax your mind. One of the best ways to manage stress is through meditation. Negative emotions and negativity in life is a silent killer.

Quit Smoking:

If you smoke, it’s time to stop it immediately! If it seems tough to quit smoking, at least start trying so that in a few days, you can at least reduce it. If it doesn’t help, you can join a quit-smoking program.

Follow a Healthy Diet:

If you wish to eat healthy, you can keep things simple. No, you do not have to hire a dietician to plan your diet. You can focus on fresh fruits, whole grains, vegetables and ensure that you have very little of red meat. You need to also cut all bad fats. You can select fish, beans and chicken and stay away from red meat.

Drink Plenty of Water:

Most of us ignore this important fact for healthy living. Drinking at least ten glasses of water daily is important for the body. Water is needed for the proper functioning of the body. It is also needed for flushing out toxins from the body. Accumulation of toxins in the body can lead to several complications.

As you start your health journey, try any of these and it is going to make a difference in how it feels.

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Physical Fitness – Way to Healthier Living

We all wish to be physically fit because we know that being fit is being healthy. But how many of us are physically fit?

Physical fitness is something which cannot be achieved in a moment. It needs a disciplined life, healthy eating and most important being active. It is about being able to maintain the right weight through exercise and a disciplined lifestyle. A person who can stay physically and mentally fit can face the many challenges of life and can enjoy a healthy and long life.

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Becoming Physically Fit – How to?

So, as you start your journey towards achieving physical fitness, you need to start bringing changes in your lifestyle as well. First and foremost, exercise needs to be a part of your routine along with healthy food. You need to stay away from bad habits which include alcohol and smoking, you need to avoid fizzy drinks and junk food. Besides, you need to sleep 8 hours in a day and drink enough water to stay hydrated. It’s important to spend enough time outdoors, take in fresh air and indulge in healthy activities. Some activities which can help you stay fit include activities like hiking, swimming and playing football.

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Those who cannot spend time outdoors need to spend time exercising at home or in the gymnasium. Include a variety of exercises in your fitness schedule is important so that your body doesn’t get used to the movement, otherwise it will lose its effectiveness. You can try a mix of cardio and aerobic exercises which are excellent for your body.

Physical Fitness helps us in many ways:

Helps in Reducing Injury Risks:

When you exercise regularly you can stay physically fit. This means you have increased muscle strength, improved bone density, better flexibility and good stability. Your physical fitness will help in reducing your risk of injuries, especially as you get old. With your great fitness level, you will develop strong muscles. This means better balance and you are not going to fall quickly. Stronger bones also mean that lesser chances to tumble and fall which is quite a concern among the aged.

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Improves Quality of Life:

How does it feel to have a sedentary life? Lethargic and lazy?

Slowly, there is loss in motivation and the person becomes too lazy to move about which does take a toll on the health. Inactive lifestyle can increase the risk for certain diseases which include mental health problems, cancer and some chronic diseases. When you are physically active, there is a sense of energy and motivation to indulge in activities which you would have not indulged in otherwise.

Improves Health:

Physical fitness is important because it assures a healthy body. It helps in improving the overall health of the individual, especially cardiovascular and respiratory health. Staying active helps in maintaining the right weight which is crucial for overall health!

For physical fitness the following can be quite helpful:

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  • Aerobic Exercises can be done regularly or at least three days in a week. Aerobic exercises include swimming, jogging, brisk walking and cycling which helps in strengthening the muscles and heart. This is because the heart keeps pumping at quite a high rate and that too for a long time.
  • Strength training helps in building stamina. It helps in replacing the body fat with healthy muscle mass. This helps in burning calories quite efficiently. Strength training can be done through push-ups, pull-ups and lifting free weights among others.

Lastly, do not forget that eating fresh fruits and vegetables is of utmost importance.

Finally… Here’s the type of personal training we DON’T recommend:

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