When your metabolism is running like a well-oiled machine, your body is working for you. Not only can it make maintaining (or losing) weight a little easier, but maximizing your system’s calorie-burning engine will also help you feel more energetic, active, and alive. To figure out how to get it to that happy place, incorporate these everyday eating and exercise habits into your regular routine.
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Do more heavy lifting
It’s so easy to glance at the “calories burned” figure on the cardio machine and then add more time to your workout to make the number higher. But if you want your metabolic furnace to burn hotter during the day, you’re going to need to add muscle. “Muscle burns more calories than fat,” says Alissa Rumsey, RD, CSCS, author of Three Steps to a Healthier You. She advises fitting in a total-body strength workout two to three times per week, using a weight that’s heavy enough to make the 10th rep very difficult.
You already know that cranking your metabolism means filling your dinner plate with quality protein (in the form of lean meats, eggs, fish, legumes, and yogurt). Thing is, it’s easy to get that chicken breast or piece of salmon in at dinner. What’s harder is remembering to eat a high-protein meal at breakfast and lunch, says Rumsey, when you’re typically on the go and too rushed to do much more than grab a piece of fruit or carb-heavy sandwich.
Getting good protein in the a.m. and p.m. “will also help you maintain and build muscle as long as you consume it before and after regular weight training workouts,” she says. Plus, research suggests that your body works harder to break down and process calories from protein than from fat or carbs, resulting in a slight bump in metabolism. And don’t forget, protein promotes satiety. You’ll feel fuller and burn more calories breaking it down. Double win.
Dial back your work stress
No one has to tell you that chronic stress is unhealthy. But stress at work is especially detrimental. One study of women with a history of mood disorders in the journal Biological Psychiatry found that those who experienced extra stress during the workday burned 104 fewer calories in response to a higher-fat meal compared to women who were not stressed. As the researchers discovered in a later study, stress can change the way your body metabolizes fats, even reducing the benefits of eating a healthy meal.
Snack before bedtime
You heard that right—it’s time to consider disregarding all those warnings about not eating after 8 p.m. “Conventional wisdom says that food you eat right before bed will sit in your stomach all night long, which will result in packing on the pounds,” says Cassie Bjork, RD, author of Why Am I Still Fat?. Instead, the right bedtime snack “will actually boost your metabolism by keeping your blood-sugar levels stable, which allows your pancreas to secrete the fat-burning hormone glucagon,” she says.
Sleep may be the last thing on your to-do list, yet it deserves priority status, and here’s one out of a million reasons why. Not getting enough rest has a disastrous effect on your metabolism, prompting you to misread your system’s hunger cues and revving your appetite. As one study suggests, this appetite boost happens when your body calls for extra calories to fuel the additional time you’re awake—and that leads you to overeat. The National Sleep Foundation recommends adults snag seven to nine hours of shuteye per night. Give it a try tonight.
Maybe you put in your 45 minutes of daily heart-pumping exercise on the regular. But if you spend the rest of the day with your butt planted firmly in a chair, you’re keeping your metabolism in stall, says Rumsey. “It’s important to move as much as possible,” she says, not just because movement burns calories but because it keeps your metabolism on high.
So make an effort to get up and stand at your desk, head outside to eat lunch and then taking a stroll, or walk or down the stairs when possible. Moving more during the day, even if you’re just heading down the halls of your office or taking the long route to the parking lot where you left your car, will keep your metabolism running, she says.
Stop counting calories
“People often think that restricting calories boosts metabolism, but this does the complete opposite,” says Bjork. Here’s why: calories are the energy that fuels your body and helps your metabolism run efficiently. Take in too few, and you’ll start to feel fatigued and hangry. Ensuring that you’re filling up your plate with lean protein (like fish or meat), healthy fats (avocado, olive oil, almond butter), and lots of fruits and veggies will deliver high-quality, nutritionally dense calories to your body. That helps your metabolism run optimally, in turn burning calories rather than conserving them.
A new enzyme pill could be a game changer for gluten-sensitive people, according to the authors of a new study.
The enzyme breaks down gluten in the stomach and prevents most of it from reaching the small intestine. So it could allow gluten-sensitive people to eat small amounts of the protein (found in wheat and other grains) without suffering consequences such as bloating, diarrhea, and abdominal pain.
For the study, the researchers tested the effects of an enzyme called aspergillus niger-derived prolyl endoprotease (AN-PEP) in 18 patients with gluten sensitivity. Each participant ate a serving of oatmeal with two gluten-containing wheat cookies along with either a high- or low-dose of AN-PEP or a placebo pill.
Researchers then measured gluten levels in the stomach and small intestine over a three-hour period.
In both the high- and low-dose AN-PEP groups, the researchers found that AN-PEP reduced levels of gluten in the stomach by 85 percent compared to placebo.
They also found that the enzyme reduced gluten levels in the duodenum (the first part of the small intestine) by 81 percent in the high-dose group and by 87 percent in the low-dose group.
The findings were presented at Digestive Disease Week 2017, the largest international gathering of experts from the fields of gastroenterology, endoscopy, hepatology, and gastrointestinal surgery.
“This substance allows gluten-sensitive patients to feel safer, for example, when they are out with friends at a restaurant and can’t be sure whether something is 100 percent gluten-free,” says Dr. Julia König, Ph.D., the study’s lead author and post-doctoral research fellow at the School of Medical Sciences at University of Örebro, Sweden.
“Since even small amounts of gluten can affect gluten-sensitive patients, this supplement can play an important role in addressing the residual gluten that is often the cause of uncomfortable symptoms.”
Previous research has demonstrated that AN-PEP can break down gluten when it is combined with a liquid meal and administered through a feeding tube. The new study is the first to study the effects of AN-PEP tablet in combination with a normal meal.
“Studies show that even when following a gluten-free diet, unintentional gluten intake can still occur, depending on how strict a gluten-free dieter is,” says König.
“Our results suggest that this enzyme can potentially reduce the side effects that occur when gluten-sensitive individuals accidentally eat a little gluten. We are not suggesting that AN-PEP will give these individuals the ability to eat pizza or pasta, sources of large amounts of gluten, but it might make them feel better if they mistakenly ingest gluten.”
Gluten is a protein found in grains such as wheat, rye, and barley, as well as medicines, vitamins, and supplements.
In addition to gastrointestinal problems, gluten sensitivity is associated with symptoms such as fatigue, muscle cramps, and leg numbness.
Despite some similarities, gluten sensitivity is different from celiac disease, a serious, inherited auto-immune disorder caused by gluten exposure. Unlike people with celiac disease, those with gluten sensitivity do not develop gluten antibodies and their immune systems do not mistakenly attack and damage their small intestines.
According to the National Foundation for Celiac Awareness, about 18 million Americans are affected by non-celiac gluten sensitivity, also known as gluten intolerance.
Gluten sensitivity is poorly understood. Because there are no specific tests to diagnose the condition, doctors must rule out other possible causes of a patient’s symptoms such as celiac disease and wheat allergy.
To confirm gluten sensitivity, doctors usually place patients on a diet that eliminates gluten to see if their symptoms improve. This is followed by an “open challenge” (a monitored reintroduction of gluten-containing foods) to see if their symptoms worsen.
König notes that her team did not test the enzyme on celiac disease patients, because even small amounts of gluten can cause long-term harm in these individuals.
Because of that, she does not recommend celiac patients view this enzyme as a way to start eating any gluten.
Turmeric is native to India and Southeast Asia. In India, turmeric has been used in Ayurvedic medicines due to its therapeutic properties,�as a disinfectant and treatment for laryngitis, bronchitis, and diabetes. Turmeric is derived from the rhizomes (underground stems) of the plant Curcuma longa, a member of the ginger family.
Curcumin is the most active constituent of turmeric, making up between 2-6%�of this spice. It�has powerful antioxidant and anti-inflammatory properties.
The major constituents of turmeric includes:
Essential oils such as cineole, termerone and cymene
Curcuminoids such as curcumin and desmethoxycurcumin
Important body minerals such as potassium, manganese, copper, iron, zinc and magnesium
Vitamins B3, B6, C, E and K
Soluble and insoluble dietary fiber
Turmeric is used�for inflammatory disorders, including arthritis, tendonitis, and autoimmune conditions. Take 400-600mg of turmeric extract 3�times per day or as directed on the product label. Look for products standardized for 95% curcuminoids. Neither curcumin nor turmeric taken orally is well absorbed unless taken with black pepper or piperine. When shopping for supplements, make sure that the one you choose contains black pepper extract or piperine. Be patient when taking turmeric supplements, the full benefits may not be apparent for eight weeks.
Some health benefits of�turmeric:
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Chronic Inflammation�and Pain
In 2009, a study was published in the Journal of Alternative and Complimentary Medicine, which compared the pain relieving effects of curcumin (the active ingredient in turmeric) and ibuprofen. It was found that the curcumin provided equally effective or better results as the ibuprofen. In�2006, a study showed turmeric was more effective at preventing joint inflammation and�reducing joint inflammation than NSAIDS.
Rheumatoid Arthritis
Due to its high anti-inflammatory properties, turmeric is highly effective at helping people manage rheumatoid arthritis (RA). A recent study out of Japan evaluated its relationship with interleukin (IL)-6, the inflammatory cytokine known to be involved in the RA process, and discovered that curcumin �significantly reduced� these inflammatory markers. This suggests that regular turmeric use could be a potent strategy to prevent the onset of RA from developing.� In�2010 a clinical trial found that a turmeric supplement called Meriva (standardized to 75 percent curcumin combined with phosphatidylcholine) provided long-term improvement in pain and function in 100 patients with knee OA.
Depression
Researchers from the Government Medical College (Bhavnagar, Gujarat, India) published the results of the first study this past April to evaluate curcumin�s ability to�manage depression�in a controlled setting. Taking 60 volunteers diagnosed with major depressive disorder (MDD) and diving the group to determine how patients treated by curcumin compared against fluoxetine (Prozac) and a combination of the two, researchers�discovered that that the principal curcuminoid in turmeric is not only as effective as Prozac in managing depression but that it doesn�t carry with it all the dangerous side effects found with�anti-depressive drugs. According to the paper, �This study provides�first clinical evidence�that curcumin may be used as an effective and safe modality for treatment in patients with MDD.�
Diabetes
Turmeric is�shown to lower blood glucose levels and reverse insulin resistance. For instance, an article published in Biochemistry and Biophysical Research Communications�shared�a study out of Auburn University that discovered curcumin suppresses glucose production in the liver. Fascinatingly, researchers proved that it�s actually 400 times more potent than Metformin (a common diabetes drug) in activating AMPK and its downstream target acetyl-CoA carboxylase (ACC). Turmeric acted�as an anti-diabetic and antioxidant in diabetes, especially�type 1 diabetes, improved metabolic function and reduced the risk of plaque buildup in the arteries of type 2 diabetes patients.
Cancer
Recent studies show�turmeric is a powerful adversary to cancer. Curcumin shows a marked ability to inhibit cancer cell growth, boost antioxidant levels and the immune system, and kill cancer cells. It seems to work on improving mitochondrial function at a cellular level, and it improves metabolism. Even against drug-resistant strains of leukemia, curcumin caused cell death of cancer cells.
Skin and Aging
Turmeric has many healing properties for skin. It�s a natural anti-inflammatory so it reduces redness or other skin irritations. It�s antibacterial, so it�s great for blemishes, acne and skin balance. Turmeric is wonderful at improving the texture of the skin because it is an exfoliant but also rich in antioxidants. It�s a wonderful natural treatment inside and out!
Brain Health and Memory
By taking turmeric, you can improve the oxygen intake of the brain, which helps in all of the brain�s functions and processes. Turmeric is extremely healing for the brain and for increasing memory function. Not surprisingly, when your brain functions at its best, then you increase the uptake�of hormones, such as seratonin and melatonin. So, by healing the basic functioning of the brain, you can also heal other mental illnesses.
Cholesterol
According to a study published in the Journal Atherosclerosis on 2004, it was noted that turmeric extract can be used to help reduce the susceptibility of LDL cholesterol to oxidation, an all important step in the development of heart disease and atherosclerosis. In an experiment, controlled dosages of turmeric were fed to hypercholesterolemia rabbits and the effects on LDL oxidation analyzed. The experiment found that turmeric efficiently extracts and reduces the levels of cholesterol in the blood along with the prevalence of atherosclerosis with time.
In 2005, a study published in the Medical Science Monitor titled the International Medical Journal of Experimental and Clinical Research investigated the antioxidant and hypolipidemic benefits of curcumin in rats. The researchers induced hypercholesterolemia in the rats by feeding them with a high-cholesterol rich diet for 7 days. They then later added 0.5% curcumin to the animals� diet. The study results showed; reduced serum total cholesterol by 21%, reduced serum LDL cholesterol by 42.5%, and increased serum HDL cholesterol by 50%. The researchers concluded that curcumin in turmeric is the phytochemical responsible for the reduction of cholesterol levels. Additionally, they noted that curcumin reduced the levels of lip by interfering with the metabolism, absorption and excretion of cholesterol rather than by antioxidant mechanisms. An earlier study published in the Journal of Nutrition in 1970 had reached similar conclusions. The researchers determined that the cholesterol-lowering effect by curcumin was as a result of increased fecal excretion of bile acids and cholesterol.
A study published in 2006 on the Journal of Nutritional Biochemistry sought to study the effects of curcumin on human liver cell line. The researchers showed that the effect of curcumin on cholesterol metabolism extends deep to the genetic levels. By treating human liver cells with curcumin, the researchers were able to show that turmeric phytochemical raised the LD-receptor mRNA seven times. This shows that curcumin raises the up-take of cholesterol by the liver and thus helps with its removal from the plasma. Therefore, by increasing the population of LDL receptors in the liver, curcumin hastens the break-down of LDL cholesterol.
Things to keep in mind
Avoid consuming�turmeric if you have gallstones or bile duct dysfunction. Consult your doctor if you are pregnant or taking medication. Piperine can slow the elimination of some prescription drugs including phenytoin (Dilantin), propranolol (Inderal), and theophylline. Some evidence also suggests that curcumin can interfere with certain chemotherapy drugs used to treat breast cancer, so if you�re being treated for this disease, be sure to discuss the advisability of taking curcumin with your physician.�Turmeric may interfere with anti-coagulants like aspirin, clopidogrel and warfarin. It also can affect medications such as nonsteroidal anti-inflammatory drugs (NSAIDs).
Dr. Alex Jimenez takes a look at new concepts on posture and sitting. �Fact: Sitting is the new smoking. �It is highly destructive to the body on many levels. �Here are some good choices that may assist in reducing postural issues as a result of prolonged sitting.
15 Best Active Sitting Chairs For Better Posture, Productivity And | Source: hobbr.com
Best Office Chair For Posture Home Design Ideas | Source: drgulas.com
Compression tights are the latest in athletic performance wear, and some runners swear they improve their performance by helping them to run longer, faster and even recover more quickly with less soreness. But does science back up those beliefs?
In a study presented at the American College of Sports Medicine�s annual meeting, researchers put the latest compression-wear to the test. In a study funded by Nike, Ajit Chaudhari, from the physical therapy department at Ohio State University, and his colleagues tested two prototype compression tights provided by the company. Nearly 20 experienced male distance runners agreed to run at nearly their maximum ability wearing three different outfits: running shorts, low-compression tights and high-compression tights. The high-compression gear was the most compression allowed before being classified as a medical device (which is how some compression socks designed to treat circulation conditions are categorized.)
Because compression tights are supposed to keep muscles from vibrating too much�the oscillation is what experts believe causes muscle fatigue and damage to fibers�Chaudhari also measured how much vibration the runners� leg muscles experienced by using special reflectors that could record even the smallest movements. To see how the different outfits affected the runners� performance, the researchers also measured the strength of leg muscles and asked the runners to jump as high as they could before and after the 30-minute run.
It turns out that there were no changes in the runners� jump height or strength whether they wore the running shorts, the low-compression or the high-compression tights. �What we found, when we tested them after a 30-minute high intensity run, was that we don�t see any real effects of the compression tights,� says Chaudhari. �I would say that it�s one strike against expecting improvement in performance from compression tights. We don�t see any evidence that they result in improvement in performance, so for someone who is wearing the tights specifically to try to improve performance, I�d say there isn�t any evidence that they are worth the time or money.�
In a statement, Nike said: �Our goal is to better understand all aspects of human performance. The effect of compression products on performance is one of many areas we study and an area that is often studied by other researchers. The Ohio State University study, which focused on 17 athletes for up to 30 minutes per athlete, produced an interesting data point that delivered an additional perspective on the study of compression tights. Our role is to take athlete feedback and data from studies like this to develop world-class products for athletes at every level.�
Muscle fatigue is one of the major drivers of injury. As their muscles get tired, runners tend to lose their form, and that�s when joints and muscles get misaligned and injuries can occur. Compression tights were thought to stave off that fatigue by keeping vibrations to a minimum, but that theory hadn�t really been tested.
These latest results suggest that compression tights may not be the answer to reducing fatigue. Chaudhari did document that the compression reduced vibration of the muscles; it�s just not clear that the reduction in vibration had any effect on fatigue. It�s possible, he says, that the 30 minutes of intense running wasn�t enough to bring the muscles in these experienced runners to the tiring point. But that�s unlikely, since the runners did start to breathe more heavily and experience faster heart rates, which indicated they were working harder. (Some of the runners couldn�t run for the entire 30 minutes at the heightened intensity.)
There may also be other reasons why people prefer compression tights. For some runners, the extra support helps them run longer or feel more comfortable, and that�s important to performance. They may also keep the legs warm, which some runners prefer.
�If they make you comfortable, they could help you run further,� Chaudhari says. �But if somebody is thinking, �gosh, I need to set personal records and I�ll use the tights because I believe they will help my performance,� you have to go in knowing that it�s kind of a shot in the dark.�
Before having her son 2-year-old son Isaiah, Carrie Underwood would work out six or seven days a week, but she doesn�t put pressure on�herself to maintain such an intense workout schedule anymore.
�It just happens if and when it happens,� Underwood, 34, told PEOPLE of her new approach to working out at the CALIA by Carrie Underwood Summer Kick-Off event in Malibu on Friday. �I�ve gotten a lot better at doing what I can when I can, but also cutting myself a little slack. You have to!�
That means squeezing in a workout when it�s doable.
�Now it�s like, �Okay, I have 20 minutes. What can I do in 20 minutes?’� she says. �I can go run for a little while, I can go do some tabata rounds, I can do something.�Sometimes I�m like, my workout today is going be running around after my kid. If we�re going to go to the park, why not run there and push him in the stroller?�Then I get a good cardio session to and from, and then he gets to play, so everybody wins.�
If she does have a little more free time, she�ll�do�a full tabata workout.
�I �play cards� a lot ��I assign different exercises to each suit, and I sit�down at breakfast and plan out what each suit�s going to be,� she says.
Her other go-to activities are running and group exercise classes, like Barry�s Bootcamp.
�I love just putting headphones in and going for a run,� says Underwood. �I feel so good when I get home, especially when it�s hot. I�m one of those weirdos that likes to run when it�s super hot outside! Or classes. I find myself competing with other people in the room. I�m like, �Oh she�s good, I want to be like her!� I try to �beat� someone in the class. They have no idea we�re competing!�
The singer says finding time for herself is�possible thanks to family support.
�It helps having a supportive husband and a great unit around me,� she says. �You have to sit down and talk to those around you because I feel like I�m a better mom, a better wife, a better friend when I feel good about myself. It�s endorphins and all that stuff that�s being released, too. No bad things can come out of taking care of yourself!�
And having her own fashion line of workout gear is extra motivation to hit the gym.
�I used to go to the gym in ratty old sweats, but if you already feel good going into your workout, it just kind of gives you that little extra lift,� she says.
Underwood says her drive to work out comes from herself, and not from external pressures to look a certain way.
�It�s all about realizing why you do it,� she says. �I want to be a great mom and I want to be around for him for as long as I possibly can. I want to feel good about myself, I want to set that example for my child and make that a priority, because he�s watching. He�s a busy guy, so I need to keep my energy levels up to be able to play with him and chase him around. So it�s for me and my family and for feeling good about myself. Sometimes you have to remind yourself, but it helps to just say, �It�s not for everybody else, it�s for me.� �
As we move into summer many of us will be heading outdoors to make the most of the longer, sunnier days. However, we’re not the only ones who like warm weather, and for those who might be planning a picnic the higher temperatures can provide the perfect environment for bacteria to thrive. To ensure your outdoor event is memorable for all the right reasons, here we’ve put together some tops tips for food safety when dining al fresco.
Marinate safely
Marinate foods in the refrigerator before you leave for your picnic — never on the way or outdoors. In addition, if you plan to use some of the marinade as a sauce on the cooked food, reserve a portion separately before adding the raw meat, poultry, or seafood — do not reuse marinade.
Keep cold food cold
When transporting your food from home to your destination, keep cold food stored at 40 °F / 4.5 °C and below to prevent bacterial growth. Place cold food in a cooler with ice or frozen gel packs, and remember that cold meat, poultry, and seafood may be packed while still frozen so that they stay colder longer.
Keep things clean
Wash all your produce before you leave, and once at the picnic site clean your table, any barbecue equipment, and utensils before and during food preparation. If you have access to running water, use a water jug, some soap, and paper towels, or use moist disposable towelettes for cleaning your hands.
Cook food thoroughly
If barbecuing, cook food thoroughly to kill germs that cause food poisoning, and serve food while it is hot. Never let your picnic food remain in the “Danger Zone” — between 40 °F / 4.5 °C and 140 °F / 60 °C — for more than 2 hours, or 1 hour if outdoor temperatures are above 90 °F / 32 °C. This is when bacteria in food can multiply rapidly, and lead to illness.
Prevent “cross-contamination”
Don’t reuse plates or utensils when serving food, as serving cooked food on plates that have held raw meat, poultry, or seafood will allow bacteria to spread. Instead, make sure you have packed enough plates and utensils or wash what you need in hot, soapy water before using.
Take care with leftovers
If you have leftover cooked food refrigerate it within two hours. Once home reheat leftover food thoroughly to above 167 °F / 75 °C before eating.
For more information on how to stay safe and healthy this summer head to the websites of the World Health Organization, the Centers for Disease Control and Prevention, and FDA.gov.
According to the harshness of your whiplash symptoms, your doctor may prescribe drugs and/or spinal shots to manage the pain. To stress this point: they won’t help heal the injury, although the medications will help relieve your pain. Instead, medicines and/or spinal injections lessen your pain so which you can work on curing the soft tissue injuries (through physical therapy, for example).
Again depending on the seriousness of your pain, you could begin with over-the-counter medicines. If those don’t work to relieve your pain, the physician may prescribe stronger drugs. The doctor may imply shots if prescription drugs don’t work. The progression of treatment depends upon your individual symptoms and pain level.
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Over-the-Counter Medications for Neck Injuries
Acetaminophen: Tylenol is a good example of an acetaminophen, a form of medicine that has turned out to be a great pain reliever. Most people refer as painkillers to acetaminophen medicines, although your doctor may call this an analgesic. They don’t help reduce inflammation, though. Acetaminophen works by essentially blocking your brain’s awareness of pain, and it is good for those pain flare-ups that will come with DDD.
Over the counter NSAIDs (non-steroidal anti-inflammatory drugs): These will reduce swelling (or inflammation) while relieving your pain. In whiplash, you could have inflammation from your soft tissue injury. If an over the counter NSAID is a choice that’s best for you personally, you have lots to select from. You can use ibuprofen (Advil), aspirin, or Aleve.
By taking an NSAID, you are really building up an anti inflammatory effect in the body, so that it’s essential to choose it for awhile. Which is, NSAIDs won’t be as effective if you take them only when you have pain. Before you notice an important impact on your pain, because they work to limit inflammation and build up in your body, you might have to take NSAIDs for several weeks.
Prescription Drugs for Neck Injuries
If over-the-counter drugs don’t deal with your pain enough, the doctor may prescribe something more powerful. The precise sort of drugs depends upon your symptoms, but the doctor may have you attempt:
Muscle Relaxants: You will need a muscle relaxant, which ought to help stop the spasms if you have muscle spasms brought on by the whiplash injury. Muscle relaxants may also enable you to sleep. Valium is an example of a muscle relaxant.
Opioids (Narcotics): In the most extraordinary cases, and just under careful supervision, you physician might prescribe an opioid, such as for instance codeine or morphine. Vicodin and Percocet are instances of narcotics.
Prescription NSAIDs: NSAIDs that are stronger can be taken by you than the over-the-counter variety, in case your physician believes this is best for your pain. For instance, she or he may recommend a COX-2 Inhibitor (Celebrex is an example). That is a kind of NSAID, but it will not cause gastrointestinal side effects as other prescription NSAIDs can.
Injections and Shots for Whiplash Associated Disorders
Shots for whiplash are most powerful when coupled with exercise plan or a physical therapy which assists you to work on strengthening the neck muscles. The shot should give pain relief to you so that you could turn your focus on curing the specific injury. Several kinds of injections useful for whiplash are:
Epidural Steroid Injection: This is only one of the very common injections. An epidural steroid injection (ESI) targets the epidural space, which will be the space enclosing the membrane that covers the spine and nerve roots. Nerves go through the epidural space and after that branch out to different parts of your own body, for example your arms. If your nerve root has become compressed (pinched) in the epidural space because of a whiplash injury, you could have pain that goes down your neck and perhaps into your arms (a symptom called radiculopathy).
An epidural steroid injection sends steroids�which are very powerful anti-inflammatories� to the nerve root that’s inflamed. This really is a pain management therapy, so that it is far better have a well-trained pain management specialist do the injection. You will likely need 2-3 shots; generally, you should not have more than that because of the potential side effects of the steroids.
Facet Joint Injection: Also called facet blocks, facet joint injections are useful in case pain is being caused by your facet joints. Facet joints in your spine assist you to supply and move stability. You’ll have pain, should they get inflamed, though, because of how your cervical spine affected human body. The joint will be numbed by a facet joint injection and can diminish your pain.
Trigger Point Injection: In extreme cases of whiplash, trigger point shots are a wise decision. (Trigger points are knots of muscle underneath the skin that form when muscles usually do not relax.) The shot has a local painkiller that occasionally features a corticosteroid to decrease the inflammation.
The scope of our information is limited to chiropractic and spinal injuries and conditions. To discuss options on the subject matter, please feel free to ask Dr. Jimenez or contact us at 915-850-0900 .
By Dr. Alex Jimenez
Additional Topics: Neck Pain and Auto Injury
After being involved in an automobile accident, the sheer force of the impact can often cause whiplash, a common type of neck injury resulting from the sudden, back-and-forth motion of the head against the body due to a car wreck, or other incident. Because of this, many of the complex structures found within the neck, including the spine, ligaments and muscles, can be stretched beyond their normal range, causing injury and painful symptoms.
Many people suffer from lower back pain that spreads downward to the limbs and feet. This can often be alleviated by doing a deep piriformis stretch � a stretch that releases tight piriformis muscles, and relaxes the sciatic nerve.
Constriction of the piriformis muscle can irritate the sciatic nerve because they lay in close proximity to each other. By irritating the sciatic nerve, the result is pain (either in the lower back or thigh), numbness and tingling along the back of the leg and into the foot.
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What Is The Piriformis?
The piriformis muscle is a small muscle located deep in the buttock, behind the gluteus maximus. It connects the spine to the top of the femur and allows incredible flexibility in the hip region (it�s the main muscle that allows for outward movement of the hip, upper leg and foot from the body).
The sciatic nerve passes underneath this muscle on its route to the posterior thigh. However, in some individuals, the sciatic nerve can actually pass right through the muscle, leading to sciatica symptoms caused by a condition known as piriformis syndrome.
Unfortunately, for a lot of individuals, their sciatic nerve passes through the piriformis muscle, leaving them with pain that just won�t go away (as well as poor mobility and balance).
Causes Of Piriformis Syndrome
The exact causes of piriformis syndrome are unknown. The truth is, is that many medical professionals can�t determine a cause, so they cannot really diagnose it. Even with modern imaging techniques, the piriformis is difficult to identify.
Lower back pain caused by an impinged piriformis muscle accounts for 6-8% of those experiencing back pain (1).
Suspected causes of piriformis syndrome include (2):
� Tightening of the muscle, in response to injury or spasm � Swelling of the piriformis muscle, due to injury or spasm � Irritation in the piriformis muscle itself � Irritation of a nearby structure such as the sacroiliac joint or hip � Bleeding in the area of the piriformis muscle
Any one of the above can affect the piriformis muscle, as well as the adjacent sciatic nerve.
Also, a misaligned or inflamed piriformis can cause difficult and pain while sitting and when changing positions (from sitting to standing). I actually stretched too far in a yoga pose once, and irritated my piriformis muscle � this took about 1-2 years to fully heal. I had major pain while sitting, and when changing positions from sitting to standing. I remember it being a huge pain in the butt (pardon the bun), but I just stuck with stretching and trigger point release and eventually it went away.
It is important to note, too, that over-stretching can actually make the condition worse. Light, gentle stretching is best. �No pain, no gain� does NOT apply here. I over-stretched my piriformis and that�s what made it inflamed for 1-2 years (because I was still doing yoga daily, and over-doing it in stretches).
Make sure you warm up your muscles before you stretch, because you can create a different injury. To warm up, simply walk or march in place or climb up and down a flight of stairs slowly for a few minutes before stretching.
Exercising and stretching the piriformis is well worth it � try it now with these 10 stretches:
1. Supine Piriformis Stretch
1. Lie on your back with your legs flat.
2. Pull the affected leg toward the chest, holding the knee with the hand on the same side of the body and grabbing the ankle with the other hand.
3. Pull the knee towards the opposite shoulder�until stretch is felt.
4. Hold for 30 seconds, then slowly return to starting position.
There are many variations of this stretch, but here is a good video to demonstrate:
2. Standing Piriformis Stretch
1. If you have trouble balancing, stand with your back against a wall, and walk your feet forward 24 inches. Position your knees over your ankles, then lower your hips 45 degrees toward the floor.
2. Lift your right foot off the ground and place the outside of your right ankle on your left knee.
3. Lean forward and lower your chest toward your knees while keeping your back straight. 4. Stop when you feel the glute stretch. 5. Hold for 30-60 seconds, then switch legs and do the same.
3. Outer Hip Piriformis Stretch
1. Lie on your back and bend the right knee.
2. Use the left hand to pull the knee over to the left side. Keep your back on the ground, and as you do so, you should feel the stretch in the hip and buttocks.
3. Hold for 20-30 seconds, and repeat on the other side.
�4. Long Adductor (Groin) Stretch
1. Sitting on the floor, stretch your legs straight out, as far apart as you can.
2. Tilt your upper body slightly forward at the hips and place your hands next to each other on the floor.
3. Lean forward and drop your elbows to the floor if you can. You will feel the pelvis stretching.
4. Hold for 10-20 seconds, and release.
5. Short Adductor (Inner Thigh) Stretch
1. For this exercise, sit on the floor and put the soles of your feet together.
2. Use your elbows to apply downward pressure to your knees to increase the stretch.
3. You should feel the stretch on the inner thighs. For a deeper stretch, bend your upper torso forward with a straight back.
4. Hold for 30 seconds, release, and flutter your legs in the same position for 30 seconds.
6. Side Lying Clam Exercise
1. Lay on your side with the hip that needs help on top.
2. Bend your knees and position them forward so that your feet are in line with your spine. 3. Make sure your top hip is directly on top of the other and your back is straight.
4. Keeping your ankles together, raise the top knee away from the bottom one. Do not move your back or tilt your pelvis while doing so, otherwise the movement is not coming from your hip.
5. Slowly return the knee to the starting position. Repeat 15 times.
7. Hip Extension Exercise
1. Position yourself on all fours with your shoulders directly over your hands. Shift your weight a little off the leg to be worked.
2. Keeping the knee bent, raise the knee off the floor so that the sole of the foot moves towards the ceiling.
3. Slowly lower the leg, almost back to the starting position and repeat 15 times.
8. Supine Piriformis Side Stretch
1. Lie on the floor with the legs flat, and raise the affected leg by placing that foot on the floor outside the opposite knee.
2. Pull the knee of the bent leg directly across the midline of the body using the opposite hand or towel until a stretch is felt. Do not force anything and be gentle.
3. Hold the piriformis stretch for 30 seconds, then return to starting position and switch legs.
4. Aim for a total of 3 repetitions.
9. Buttocks Stretch for the Piriformis Muscle
1. Laying with your stomach on the ground, place the affected foot across and underneath the trunk of the body so that the affected knee is on the outside.
2. Extend the non-affected leg straight back behind the body and keep the pelvis straight. 3. Keeping the affected leg in place, move your hips back toward the floor and lean forward on the forearms until a deep stretch it felt.
4. Hold for 30 seconds, and then slowly return to starting position. Aim for a total of 3 stretches.
10. Seated Stretch
1. In seated position, cross your right leg over your left knee.
2. Bend slightly forward, making sure to keep your back straight.
3. Hold for 3-60 seconds and repeat on the other side.
According to Myofascial Pain and Dysfunction: The Trigger Point Manual, written by doctors Janet Travell and David Simons, myofascial trigger points (tiny knot contractions) in overworked gluteus minimus and piriformis muscles in the buttocks are the main cause of sciatica and all the symptoms that come with it.
Picking up a copy of the book, or even following instruction in the video below can help release these knot contractions.
The Schroth Method is a non-surgical principle utilized as a scoliosis treatment which consists of scoliosis-specific exercises depending to curve-pattern.
The scoliosis exercises used in this form of treatment do not resemble conventional exercises and also, the Schroth method focuses on a proprietary corrective breathing technique called rotational breathing, or rotational angular breathing (RAB). Each patient with scoliosis has a curve pattern that is unique. The aim of the Schroth method is to correct the torso, allowing it to restore its original physiological structure.
The term scoliosis exercise leads people to think it�s simple to handle scoliosis via exercise. However, it is important that an experienced and qualified healthcare professional whom specialized in Schroth methodology conducts the training. With proper education on the Schroth method of exercises for scoliosis, it’s possible for patients to integrate them into daily life and understand the abilities required for lifetime management. For individuals who choose to understand the Schroth method, the benefits are endless.
Contents
More About the Schroth Method
Special Schroth method exercises for scoliosis target the trunk and the core, but they truly start in the feet or pelvis. The exercises are accustomed to correct the backbone in three-dimensions and contain special instructions, based on curve pattern, prior to starting the exercise which will incorporate the rotational respiration. Creator Katharina Schroth developed the technique in Germany more than ninety years back.
Simply stated, the aim of the Schroth method is to correct the spine in the frontal, sagittal and transverse planes. That is achieved through de-flexion, de- rotation and elongation of the spine and rib cage. The patient learns to reinforce the musculature surrounding the spine, focusing primarily on creating overall stability and spinal balance to provide overall health and wellness.
Working to correct the backbone in this mode is a key to successful scoliosis direction. Possible advantages for many who learn and practice the Schroth method approach for scoliosis are:
Stopped or potentially reduced progression in teenagers
Spinal de-rotation
Improved lung function
Chest expansion that is improved
Enhanced postural appearance
A more balanced posture
Decrease or removal of pain, if present
A component of empowerment over scoliosis (the value of this cannot be underestimated) and the chance for control over what’s frequently presumed to be a condition that’s uncontrollable from the patient
The Schroth method exercises should be unique to every individual. Because of this, it’s essential for healthcare professionals to work on a one-on-one basis with their patients, rather than in groups. There are lots of Schroth scoliosis exercises. A chiropractor, physical therapist, or other specialist can determine which exercises are best for every single patient and on the basis of the curve pattern effectiveness of every exercise for the individual. On a side note, not every exercise may function the same for each person.
Patients must focus physically and mentally as well as work at internalizing the concepts of re-establishing their body’s balance. Patients are additionally instructed awareness and optimal postural control during everyday activities to prevent the progression of scoliosis.
Individuals with scoliosis experience imbalances along the muscles in their back on opposing sides. Schroth method exercises lengthen the muscles on the concave side of the spine while the patient learns to shorten the muscles on the convex side of the back. Schroth method rotatory respiration teaches patients to breathe to the concave side of the torso. This inhalation period is followed by the exhalation phase, generally known as stabilization. Stabilization helps re-establish a more stable three-dimensional spinal alignment, helping the patient be able to understand how the spine is corrected.
Patience is the key to effective results from the Schroth method exercises.
The Schroth Method – Exercises for Scoliosis
The scope of our information is limited to chiropractic and spinal injuries and conditions. To discuss options on the subject matter, please feel free to ask Dr. Jimenez or contact us at 915-850-0900 .
By Dr. Alex Jimenez
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