As one of the most common reasons for doctors visits, frequency of back pain is sky rocketing. Both active and inactive people will experience back pain at some point within the year and it�s estimated that 5/10 Canadians suffer back pain within a six month period.
I originally wrote this post for The Mommy Confessionals, if you haven�t been over there check it out!
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As moms, it�s not uncommon for us to grumble about our backs. We pick up, lift, twist and bend all day every day. And aside, from serious medical conditions (slipped and herniated discs, osteoarthritis etc) most back pain is caused by two things:
Poor Posture and Improper Movement Mechanics
Cause #1: Poor Posture
This is one of the most overlooked causes of chronic back pain especially in moms and pregnant ladies (I�ve actually touched on this posture here). Beginning during pregnancy, our center of gravity shifts to accommodate a growing baby. This shift makes our posture (which was probably not great to begin with) even worse. It causes our shoulders to round and low back to sway.
Outside of pregnancy, even those of us who are active lead fairly sedentary lifestyles and daily tasks like involving sitting (to eat, to drive, to relax) affects the way our muscles function. Throughout our day we lean forward frequently which causes our chest muscles to become chronically tight and out upper backs unable to do their job. Our posterior chain becomes under developed and all of it adds up and leads to back pain.
Cause #2: Poor Mechanics
As I mentioned, as moms we lift, twist, bend and pick up all day long. Unfortunately, all of those movements require a sound technique and a strong musculature. Picking up kids, moving furniture and playing can easily leave you with some low back tenderness when you fail to use proper movement patters and the necessary muscles (I�ve written before about why we need to learn to pick things up properly!)
If you�re feeling a bit overwhelmed- it�s okay! With the exception of medical conditions, back pain is pretty preventable if you put in the time and effort.
In fact, the number one thing you can do to prevent your back hurting is strengthen your posterior chain (back of the body).
Creating a strong back of body allows your muscles to pull your body back into alignment and spread some of the force more evenly.
Learning to pick things up properly (using a hip hinge or squat) is crucial to preventing any injury to your low back. Meaning, strengthening the muscles of the back of the body is crucial. My two favorite things to focus on when preventing back pain are: contracting the glutes and learning to hip hinge
The Glutes
Learning how to make your glutes strong and contract them has a host of benefits but one of the biggest is their help in posture. Glutes are part of the posterior chain but also the pelvic floor. They help keep your pelvis in proper alignment, keep you upright and move correctly (and yes they can look pretty!). Glutes are beyond important and one of my all time favorite body parts to train.
Check out six of my favorite glute exercises here.
Hip Hinging
Learning to hip hinge is crucial as a mom and as a person. It�s a basic movement that we seemed to have forgotten and evolved out of.
When you hinge from the hips you strengthen the back of the body and shift the weight back there also. Allowing your muscles to lift the object instead of the ligaments in your low back helps prevent lifting injuries.
I�ll be chatting about my favorite drills to teach and train the hip hinge in a couple weeks so peek back- but in the meantime check out the video below!
As moms, we�re moving all day long. But rarely are we moving correctly. Instead of using our muscles and proper mechanics we rely on our joints, tendons and ligaments. This is a recipe for disaster and, as you know all too well, back pain. Instead work on building strength, improving posture and becoming proficient in basic movements and your back pain will be far less.
I�m Shelby � strength coach, nutrition coach, chronic foodie & mama bear. I�ve been a coach for the better part of the past decade and I truly love helping people.
Through fitness, food, mommyhood or making natural changes in your home, I�ve done it all � and I want to help you too!
Even as life expectancy is rising in many places across the U.S., there are some places where lifespans are getting shorter and geographical inequalities are becoming more pronounced, a new study suggests.
Nationwide in 2014, the average life expectancy was about 79.1 years, up 5.3 years from 1980, the study found. For men, life expectancy climbed from 70 years to 76.7 years, while for women it increased from 77.5 years to 81.5 years.
But the study also highlighted stark disparities: a baby born in Oglala Lakota County, South Dakota, can expect to live just 66.8 years, while a child born in Summit County, Colorado, can expect to live 86.8 years, on average.
“For both of these geographies, the drastically different life expectancies are likely the result of a combination of risk factors, socioeconomics and access and quality of health care in those areas,” said senior study author Dr. Christopher Murray, director of the Institute for Health Metrics and Evaluation at the University of Washington in Seattle.
“We found that risk factors – obesity, lack of exercise, smoking, hypertension, and diabetes – explained 74 percent of the variation in longevity in the U.S.,” Murray said by email. “Socioeconomic factors – a combination of poverty, income, education, unemployment and race – were independently related to 60 percent of the inequality, and access to and quality of health care explained 27 percent.”
To examine changes in life expectancy over time, researchers looked at death certificates from each county in the country.
Several counties in South and North Dakota, typically with Native American reservations, had the lowest life expectancy, the study found. Counties along the lower half of the Mississippi and in eastern Kentucky and southwestern West Virginia also had very low life expectancy compared with the rest of the country.
In contrast, counties in central Colorado had the highest life expectancy.
Some of the biggest gains in life expectancy during the study were seen in counties in central Colorado, Alaska and in metropolitan areas around San Francisco and New York.
But there was little, if any, improvement in life expectancy in some southern counties in states stretching from Oklahoma to West Virginia. Many counties where life expectancy dropped the most are in Kentucky.
One limitation of the study is that there might be errors in county death records, the authors note. Researchers also lacked data to explore how much the findings might be explained by migration of certain types of people to certain communities.
“The bottom line is that our life expectancy is increasingly being shaped by where we live within the U.S.,” said Jennifer Karas Montez, a sociology researcher at Syracuse University in New York who wasn’t involved in the study.
“Lifestyle behaviors are not causes, they are symptoms,” Montez said by email. “They are symptoms of the environment and the social and economic deprivation that many parts of the country now endure thanks to decades of policy decisions.”
If you suffer from chronic pain, make sure you get plenty of sleep, say researchers from Boston Children’s Hospital and Beth Israel Deaconess Medical Center, who found that sleep loss increases pain sensitivity. Can’t get more sleep? Then drink a cup of coffee, which also can help you cope with pain.
Both getting more sleep and drinking coffee (or taking medications that keep you alert) eased chronic pain better than standard pain-relievers, according to a study published in Nature Medicine.
Pain physiologist Alban Latremoliere, Ph.D. and sleep physiologist Chloe Alexandre, Ph.D. measured the effects of acute or chronic sleep loss on sleepiness and sensitivity to both painful and non-painful stimuli in mice. They then tested standard pain medications, like ibuprofen and morphine, as well as wakefulness-promoting agents like caffeine and modafinil.
“We found that five consecutive days of moderate sleep deprivation can significantly exacerbate pain sensitivity over time in otherwise healthy mice,” says Alexandre. “The response was specific to pain, and was not due to a state of general hyperexcitability to any stimuli.”
Surprisingly, common analgesics like ibuprofen did not block sleep-loss-induced pain hypersensitivity. Even morphine lost most of its efficacy in sleep-deprived mice.
The results suggested that patients using these drugs for pain relief might have to increase their dose to compensate for lost efficacy due to sleep loss, thereby increasing their risk for side effects.
In contrast, both caffeine and modafinil, drugs used to promote wakefulness, successfully blocked the pain hypersensitivity caused by both acute and chronic sleep loss. Interestingly, the compounds had no pain-relieving effects in mice who weren’t sleep-deprived.
Meditation has also been found to be more effective than drugs to ease chronic back pain. Scientists at Seattle’s Group Health Research Institute found that eight weekly sessions of mindfulness-based stress reduction (MBSR), such as meditation and yoga, relieved pain and improved ease of movement better than conventional care, such as over-the-counter pain killers.
Cognitive behavior therapy, which taught people to change the way they felt about pain, also helped improve both pain and ease of movement better than conventional care.
According to the Institute of Medicine of the National Academies, 100 million Americans suffer from chronic pain.
Hundreds of studies show that teas bestow a multitude of health benefits. And with teas ranging from mild green to robust Earl Grey along with a wide variety of herbal teas, you’re sure to find one to suit your taste — and your ailment.
Below are different types of tea along with their health benefits.
Black
A study published in Frontiers of Nutrition found that black tea may reduce blood sugar levels naturally, and that drinking three or more cups a day lowers the risk of Type 2 diabetes and helps those who have the disease keep it under control. Researchers at Framingham State University extracted several types of antioxidants from black tea that block the enzymes responsible for increasing blood sugar.
Another study found that those same three cups of black tea reduced the risk of fractures in elderly women by up to 42 percent.
Green
Researchers at Japan’s Kyoto University found that drinking green tea could help prevent deadly abdominal aortic aneurysms. They believe that the beneficial compounds in green tea are polyphenols, a type of antioxidant that fights free radicals and reduces inflammation. The polyphenols also appear to make arteries stronger and more flexible by regenerating elastin, an essential protein that makes arteries stretchy, yet sturdy.
Australian researchers found that three cups of tea a day reduced the risk of fractures by 30 percent. Experts at Flinders University believe that chemicals in black and green tea called flavonoids accelerate the building of new bone while slowing the breakdown of existing bone.
Green and white teas contain large amounts of EGCG, a powerful antioxidant linked to a lower risk of heart disease, Alzheimer’s disease, and numerous types of cancer. A study at Japan’s Okayama University found that senior citizens who drank large amounts of green tea slashed their risk of dying from heart disease by as much as 76 percent, and a Chinese study found that drinking green tea cut the risk of lung cancer by two-thirds.
Earl Grey
The distinctive flavor of Earl Grey tea is due to an extract made from the bergamot fruit, which is a bitter citrus fruit. Studies have found it lowers cholesterol naturally and safely by reducing LDL (bad) cholesterol and triglycerides, while raising levels of HDL (good) cholesterol. Bergamot lowers an especially harmful type of LDL called LDL-B, and lowers inflammation as well as blood sugar. “That’s a trifecta!” says nationally known nutritionist Jonny Bowden, author of Smart Fat: Eat More Fat. Lose More Weight. Get Healthy Now.
Rooibos.
Rooibos tea, also called redbush tea, is an herbal tea made from the South African shrub Aspalathus Lineraris. One study found that rooibos protected the liver against cirrhosis caused by alcohol or the liver toxin carbon tetrachloride as well as N-acetyl-L-cysteine (NAC), the supplement commonly used to treat the condition. Other studies have found it lowers blood pressure, may help prevent diabetes and cancer, and even aids in weight loss.
Ginger.
Ginger contains active phenols, including gingerols and shogaols, and ginger tea has been used to sooth upset stomachs for centuries, relieving gas and diarrhea. Numerous modern studies have found that ginger can help alleviate morning sickness and motion sickness, and can even lessen the nausea caused by chemotherapy. Ginger is anti-inflammatory, and a study published in The Journal of Pain found that ginger eases muscle pain following exercise. Ginger can also suppress the appetite and help with weight loss. An article published in the journal Metabolism found that drinking ginger tea after meals quelled hunger pangs.
Peppermint.
According to a study in the International Journal of Neuroscience, peppermint tea increases concentration and focus. Peppermint oil is a natural stimulant, and merely sniffing a warm cup can boost your energy levels. Numerous studies have found that peppermint oil decreases fatigue, soothes nerves, and sharpens memory.
Peppermint also tackles headaches. A placebo-controlled study published in the International Journal of Clinical Practice found peppermint reduced the pain of migraines. An earlier German study found that peppermint reduced pain as effectively as 1,000 mg of acetaminophen.
Peppermint tea also aids in digestion, and several studies found that peppermint reduced the symptoms of irritable bowel syndrome by 75 percent.
Changes in your hair — whether it’s graying hair or hair loss — are a bane of aging.
But if new research in mice pans out in humans, you could one day cross worries about your mane off your list of concerns about getting older.
That’s because researchers accidentally pinpointed skin cells linked to gray hair and balding while they were conducting research on a specific type of cancer that affects nerve cells. The investigators believe their discovery could someday lead to new treatments to stop baldness and graying hair.
“Although this project was started in an effort to understand how certain kinds of tumors form, we ended up learning why hair turns gray and discovering the identity of the cell that directly gives rise to hair,” said study author Dr. Lu Le. He is an associate professor of dermatology at UT Southwestern Medical Center in Dallas.
“With this knowledge, we hope in the future to create a topical compound or to safely deliver the necessary gene to hair follicles to correct these cosmetic problems,” he explained in a university news release.
The researchers found that a protein called KROX20 turns on skin cells that develop into the hair shaft. These cells are usually linked to nerve development.
These skin cells then produce a protein involved in hair color. This protein is called stem cell factor (SCF). When SCF was deleted from mice, their hair turned white, according to the report.
When KROX20 cells were deleted, the mice became bald, the researchers said.
Studies done on animals don’t always turn out the same in humans, so it remains to be seen if these results will look as promising in people.
The study team does want to learn if SCF and KROX20 stop working properly over time in people. And, because gray hair and balding are often among the first signs of aging, this research could also provide information on aging in general, the authors noted.
The study was published online May 2 in the journal Genes & Development.
Tossing out the salt shaker may not be enough for your heart health. Most of the salt that Americans consume comes from processed foods and restaurant meals, a new study finds.
In a sampling of 450 U.S. adults, only 10 percent of salt, or sodium, in their diet came from food prepared at home. About half of that was added at the table.
Instead, restaurant meals and store-bought foods — including crackers, breads and soups — accounted for 71 percent of salt intake, the study found.
“Care must be taken when food shopping and eating out to steer clear of higher-sodium foods,” said lead researcher Lisa Harnack.
For prevent harmful high blood pressure, Americans are advised to limit salt intake to 2,300 milligrams (mg) daily, said Harnack, a professor at the University of Minnesota School of Public Health. That’s the equivalent of one teaspoon.
But, more than eight out of 10 Americans exceed this limit “by a mile,” she said.
Food diaries from study participants showed that about 3,500 mg of sodium was consumed a day on average.
The report was published online May 8 in the journal Circulation.
Kathryn Foti, an epidemiologist who wasn’t involved in the study, pointed out that high blood pressure is a leading cause of heart disease and stroke in the United States.
“Reducing salt reduces blood pressure and can help prevent cardiovascular disease,” said Foti, of the Johns Hopkins Bloomberg School of Public Health in Baltimore.
“The most effective way to reduce salt is to reduce the content in commercially processed and prepared foods,” added Foti, co-author of an accompanying journal editorial.
She said gradual, voluntary reductions across the food supply could have a large public health benefit.
“Reducing average sodium intake by as little as 400 mg per day could prevent up to 32,000 heart attacks and 20,000 strokes annually,” she said.
The American Heart Association has launched a sodium-reduction campaign to encourage food companies and restaurants to reduce the salt in their products.
Harnack said food companies and restaurants that have pledged to comply “should be commended.”
But, Foti added, doctors should step up their efforts by educating patients about where their salt actually comes from.
“While it’s OK to encourage patients to go easy on the salt shaker, more importantly, physicians should emphasize product selection,” Foti suggested.
She and Harnack recommended reading the Nutrition Facts panel on packaged foods.
Swap out the high-sodium items with lower-salt options, Foti advised. Salt content in many foods varies widely across brands, she noted.
In restaurants where nutrition information isn’t posted, “consumers can request information about the salt content of menu items or ask how foods are prepared,” Foti added.
“And of course, choosing more fresh foods, such as fruits and vegetables, can help you reduce the salt in your diet,” she said.
The study involved 450 racially diverse adults, aged 18 to 74, living in Birmingham, Ala.; Minneapolis-St. Paul; or Palo Alto, Calif.
Between December 2013 and December 2014, the participants were asked to record their daily diet for four 24-hour periods. In addition, the study participants provided samples of salt equivalent to the amount they added at home.
Average salt consumption was over 50 percent more than the recommended 2,300 milligrams, the researchers found.
Salt added while cooking comprised only about 6 percent of sodium consumption, and salt added at the table from the salt shaker accounted for just 5 percent, according to the study.
Salt naturally found in foods made up about 14 percent of dietary sodium, while salt in tap water, dietary supplements and antacids made up less than 1 percent, according to the report.
A new season means it’s time for a fresh new pair of kicks. And what better option to transition to spring in style than some bright white sneakers? Not only are they totally trendy right now, but this neutral footwear also matches (nearly) everything in your wardrobe. Plus, sneakers are the ultimate travel shoe—you can walk around in them all day without having to stop and deal with blisters or sore arches. (These comfortable ballet flats, stylish flats with arch support, and podiatrist-approved comfortable sandals are also great options for spring and summer travel, as well as everyday wear.) So whether you need sneaks to wear to work or to sport post-gym with your mesh-paneled leggings and cool hoodies, we’ve found nine fashionable white sneakers for women that will help you conquer the new season with a little extra pep in your step.
Converse Jack Purcell CP Canvas Low Top ($65; zappos.com)
If you’re looking for that quintessential pair of casual kicks, white Converse will do the trick. These classic sneakers are a super versatile choice—you can wear them on the weekends while running errands or rock them at the office for a cool, business-casual look.
Take your style game to a whole new level with these killer high-tops. You can rock them with rolled up jeans, shorts, or even a skirt for a truly on-point look.
Remember these? Keds are making a comeback and we’re definitely not mad about it—we love the versatility of these cute, simple sneaks. Plus, when they get scuffed, you can easily throw them in the wash—a major bonus when it comes to keeping white footwear fresh and clean.
These Adidas may be an old-school style, but modern-vintage sneakers are coming back in a big way. Plus, wearing them with stylish athleisure gives these sneakers an upgraded, hip look. Let them take you from a Saturday morning workout to brunch and beyond by pairing the sleek shoes with some bright, bold leggings.
New Balance 576 Made in UK Animal ($250; newbalance.com)
Mix up your wardrobe with a little dose of texture. These stylish monochromatic New Balance shoes, featuring an embossed leather upper, can easily be dressed up or down for any occasion.
Looking for pair of shoes to easily throw on as you rush out the door? These slip-ons make getting dressed in the morning a total breeze. Not to mention, they look white-hot with skinny jeans, capris, shorts, dresses, and more.
This classic aerobics shoe has been updated for 2017 with breathable uppers and a terry lining designed to absorb moisture. They bring a preppy vibe to any active outfit.
The Adidas Originals Superstar is still a must-have after 48 years. Pair it with your basic leggings or even with a maxi skirt for a celeb status outfit.
A subtle shine makes the Reebok Classic Leather Pearlized that much more luxe. Padded foam sockliners keeps blisters at bay when you are working the no sock look.
Oversize laces—a nod to the 80s—give the Puma Basket Heart Patent a retro feel. This style was originally introduced in the 60s as a basketball warm-up shoe, so they’re great for hitting the courts too.
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