How I Benefited from Physiotherapy for Sciatica

I was around 30 years old when I started to experience pain on my lower extremities. At first, I thought it was just a case of arthritis but some of my friends were skeptical. Thirty years old is still too young to suffer from arthritis. Besides, why is the pain limited to my buttocks down?

I tried to recall any events in my life that could have caused the pain on my lower back. When I was around 10 years old, I used to give my younger brother a ride on my back. He was only three years old but he was quite heavy. I remembered he would keep on moving up and down my back during those rides. Could this be the cause of the pain? But that was too long ago.

For a few months, the pain disappeared that I forgot about it. When summer came, my husband took us to his parents’ place for a vacation. The place was near the sea and we would take a walk every morning with our two children in tow. Then after several days of taking a walk in the morning, I felt the pain again at night. At first, it just lasted for a few minutes before it went away. As days went by, I noticed the pain lasted longer and it was more intense.

When our summer vacation ended and we went back home, the pain continued to bother me. The pain was unbearable when I sit down so I preferred to remain standing. My husband got worried and he convinced me to see a specialist. An MRI was recommended and the results shocked me. It showed that a disc was bulging in my sciatic nerve and this was the causing the pain. My condition was called sciatica.

Curious about my condition, I started reading about it. I found out that the sciatic nerve is the largest nerve in the body and it starts from the neck going down. Once a disc bulges, it puts pressure on the nerve, causing the pain. The pain is not usually located where it is felt. A pain in the buttock, thigh, or leg actually comes from the part where the disc has bulged.

My husband’s secretary recommended a doctor for a second opinion and the findings were the same. I have sciatica and if the bulge is not treated, the pain will continue and will become unbearable. The doctor recommended surgery but when he explained the risks, I told my husband I would never go for it.

I was still hoping that I could find a solution without having to undergo surgery. It was not until around three months of sleepless nights and relying on pain relievers for a few minutes of relief that an acquaintance suggested that I try physiotherapy. Her brother suffered from sciatica, too and he was helped by this physiotherapy clinic in Werribee, which is just a 30-minute drive from our place.

I talked about this to my husband and the next day, he drove me to Wyndham Physio and Rehabilitation.  We were welcomed by a receptionist who gave us the name of the doctor that we should see. I was told that they have a team of 5 doctors and one of them will handle my case.

After I told the doctor about my bouts of pain and about my previous doctor’s suggestion to have a surgery, he told me that I made the right decision not to push through with it. He ordered an MRI and said we will draw our plan to recovery once he has seen the results.

After three days, we returned for the MRI result and my doctor’s plan of action. He showed me the MRI result, which was almost the same as the previous one. Then, he told me that I will undergo physiotherapy twice a week. He then toured me and my husband around the sophisticated rehabilitation room where an array of equipment and facilities are available for the patients.

My first session was full of pain as I was made to perform routines that are supposed to press back the disc to its normal position. The pain was still unbearable at times. But I noticed some improvements although they are not remarkable enough to rejoice about.

I was in my sixth week of therapy that I realized the pain has become minimal. I can now sit and lie down without the excruciating pain that I use to feel. It was after my tenth week that I can say that the pain was almost gone. That was my 20th session and the doctor and staff of Wyndham Physio and Rehab congratulated me and my husband for the success of my therapy.

That was two years ago and today, I am free from the pain that used to turn my days and nights into agony. Last summer, we spent two weeks with my husband’s parents. We enjoyed strolling along the beach with our children in the morning without worrying about me being in pain at night.

How to Relieve Common Tennis Injuries

My family is an avid fan of tennis. It started when my mom went back to playing tennis one summer and then suddenly all of us became so interested in it. For one whole summer we had trainings every morning and when we were good enough to rally the tennis ball, we practiced during the afternoons.

If there is anything I remember that our tennis coach kept on saying, it was to be very careful about our form especially our arm’s and wrist’s. Unlike badminton, when you play tennis, you are not supposed to move your wrists. This is because the tennis racket is heavy and when you hit a tennis ball with such impact with only using your wrist, chances are that it will result in injury or a tendon will be broken or stretched. The proper way of hitting a tennis ball with your racket is to use your whole arm’s force and complete it with a follow-through.

I am no professional tennis player, but I did learn the basics of tennis enough to be able to play it in singles or doubles. There was a time when I had my own wrist injury because I mistakenly hit the ball with only using my wrist force. Since it was in a game, I was intent on winning the match against my sister. Somehow I let myself forget the basic rule our coach told us. I was so focused on winning I ended up just wanting to hit the ball so it can get to the other side and my sister will miss hitting it altogether. Needless to say, I had a few blunders in form and after the game, I felt that my wrist was a bit painful. Ice did not relieve the pain although it was helpful in preventing my wrist to be swollen. The pain in my right wrist was tolerable but made it an inconvenience is that it was my writing hand. I had to get it checked immediately so I could write in school the next day. Good thing that a physio clinic opens on Sunday near our area in South Yarra.

Physiotherapy, also known as physical therapy, are massages and exercises that help relieve and heal muscle pains and injuries. Since my injury was tolerable in terms of pain, what made me undergo physiotherapy? Well, I wanted to make the healing process faster. Of course, the damage to my wrist tendon will not heal overnight, but I believe that undergoing physical therapy will help speeding up the process. Besides, my also went through physiotherapy before when she had a tennis elbow.

Speaking of my mom, another injury you could have when you play tennis is a tennis elbow. Tennis elbow is as common as wrist injuries in tennis. This is usually caused by a wrong form in follow-throughs or swinging the racket or an overuse of both arm and wrist. For my mom, her tennis elbow was caused by a wrong form that she was not able to correct during the first stages of learning tennis. My mom tells me that when she plays, she does not feel any pain at all. Nonetheless, our coach advised her to stop playing for a while. This was to ensure that her tendons would heal and no added tension will be put on them.

I would like to believe that her injury could have healed faster if she listened to our coach, but what can I do when tennis is her passion? Anyway, she continued playing tennis and this time, our coach looked closely at her form (he did not at first because my mom had training when she was a child so she knew how to place the sport already). I remember that it hurt more when her form was corrected. This comes to no surprise because aside from the fact that her tendons in her elbow are not healed yet, the change in form caused different parts of her arm to move which affected her elbow too.

This time she decided to go to a physiotherapy clinic since it was pretty bothersome. During her sessions and similar to my sessions, she was asked to do stretches and exercises. Some exercises were pretty simple you would not think they made a significant difference, but they did. There were wrist curls and biceps curls and some exercises that involved just putting pressure holding a tennis ball. There were times that the therapist gave massages too. After a while, my mom’s tennis elbow was relieved.

The Essence of Taking Drum Lessons

To learn drum and music instruments is no easy task. It is not as simple as we think it usually is. At first, it starts out that we want to learn this and that; we want to play this song on a piano, on a guitar, etc., but when we actually learn the technicalities of playing musical instruments, there are times that we just stop. There are times that we give up because it takes so long to master an instrument or even play a song. 

This was my personal experience in playing the piano and I’m pretty sure that my brother felt this way too when he learned the drums. Nonetheless, we both continued learning our own instruments with the help of a teacher. Let me narrate to you how my brother learned. 

At first, my brother just felt interested in playing an instrument. Originally, he wanted to learn how to play the guitar, but then it seemed that a lot of people already knew how to play it and we didn’t want him to learn something mainstream. He diverted his interest to drums since a family friend of ours had a band and he was the drummer. My brother started going to my uncle’s house asking him to play for him. I think that sparked my brother’s drive to start learning the drums. He then started getting drum lessons. 

He started learning the basics – the parts of a drum set and learning how to read sheet music. A drum set has 9 parts: the floor tom, middle tom, high tom, hi-hat, hi-hat stand, cymbals, cymbal stand, bass drum, and snare drum. The bass drum is the largest drum in the set. It usually rests on the floor and you hit it by using a pedal. The floor tom is at its right side. When you are sitting in front of the drum set, the floor tom would be the second lowest drum to your right. The middle tom is the drum on top of the floor tom. It is set beside the high tom as well. If you get confused, the middle tom is the highest drum on your right and the high tom is the one beside it. The snare drum is below the high tom. When it comes to the cymbals, this is the stand to your right. The one at the opposite side is the hi-hat. 

My brother explained that knowing these parts is crucial because if you mistake one for the other, the sound will be different. Also, there are combinations of beats that require different drums. If you get one wrong, you might lose your momentum or the beat itself. 

The next basic lesson was to learn how to read drum sheet music. This I found easy to understand since I have a piano background. Unfortunately, it wasn’t the same for my brother. He did not know how to read notes and it was difficult for him to time the length of one. There is no way to go around it but to learn and memorize the notes. 

For drums, different notes correspond to different drums. Most of them look like a quarter note and this just means that they have one beat. A snare drum’s, bass drum’s, high tom’s, middle tom’s, and low tom’s notes are all quarter notes. The only difference is that they are placed in different lines and spaces on the staff. A snare drum’s note is on the third line. A bass drum’s note is on the first space. The high tom’s is on the fourth space, while the middle’s is on the third space and the low tom’s is on the second space. The hi-hats and the cymbals have different notes. The hi-hat is placed at the space above the fifth line and the note looks like a quarter note. However, instead of a shaded black circle, it is an “x”. On the other hand, the cymbal is depicted with an asterisk. The note is placed above the staff too. 

After learning the two basic lessons, my uncle gave my brother exercises. Of course, you have to master the basics before jumping into learning songs. Since my brother is a beginner and he knew nothing about drums before, familiarity is the top priority. What helped him get used to beats was practicing with his fingers. He made a conscious effort on listening well to music that he recognized the beats behind the lyrics and the other instruments. With this exercise, he was able to follow the beat and translate it to his hands. After a while, he started applying it with drumsticks on actual drums.

Acupuncture Keeps My Immune System Strong and Healthy

chinese-acupunctureI am now a grand mother of two little and very smart kids but I can say that I am still very strong and healthy. In the past, I have suffered from minor to severe muscle and joint pains. I have also experienced numerous symptoms of diseases such as diabetes, arthritis, and heart disease. Before, I used to rely plainly on prescription medicines but I stopped when I learned that these drugs only address the symptoms and not the root cause of the disease. I changed perspectives in terms of improving and keeping my good health condition when I acquired valuable knowledge bout traditional eastern medical practices such as acupuncture.  

Though we can all learn about traditional Chinese medicine online, the Web is not where I knew about the powers and wonders of acupuncture. Traveling to near and distant places is one of my major interests and hobbies. It is the reason why I got introduced to the methods of inserting long, sterile and very fine needles at certain points of the body. I went to Beijing and stayed there for one week. Aside from exploring the city’s culture and discovering awesome attraction sites, I also had the time to know about traditional Chinese medicine. I met a very nice Chinese woman who is almost as old as I am and we had some wonderful and length conversations during my stay in the city.  

When we met, I unintentionally mentioned to her the muscle and joint pains I have been suffering from since I arrived in Beijing. She then told me to try TCM acupuncture. Because I was not sure about acupuncture I asked her about it and was amazed by the mount of knowledge I learned from her. She told me that it’s a traditional medical practice in China that dates to as far back as more than 5,000 years ago. It has been in practice in China until today because of its undeniable effectiveness in helping people recover from illness and in helping they keep a health and strong body and mind. She particularly emphasized that the needles have to be sterilized to make sure the safety of the patient who will receive the treatment. She gave me that assurance because I was worrying about the safeness of using needles. I also learned that she is one of the millions of Chinese who practice acupuncture. She offered to do the treatment on me in her home. I was happy at how hospitable she was and also got excited that time because I will have the opportunity to stay in a Chinese house. 

I was a little nervous when we were already in her house and she was about to insert the first needle into my skin. However, she told me to breathe in and breathe out to help relax my body. There was a lit candle under a small pot of essential oils, which made the ambiance in the room even more relaxing. So after a few minutes, I was able to truly relaxed body and mind. There was like a jolt of a small amount of electric energy when she successfully inserted the first needle. While she kept on inserting the needles, I started to feel the effects. It was heaven! It was like the energy in my veins were flowing freely and smoothly. After my first taste of the long and very needles, I was able to have a very sound sleep. The morning after, I felt a different energy in my body. I felt like I was rejuvenated and become several years younger. That day, I didn’t realize that I was able to visit a lot of attraction sites in the city. Before I left Beijing, I gave my new Chinese friend a huge thank you and left her a souvenir that will always remind her of our newly found friendship. 

When I got back home, I bought a credible boo about acupuncture to learn more about the meridians or points where needles are inserted into. I also looked for a well-established clinic in our area that offers services such as acupuncture. I have already read many ages of the book and I learned that the needles work in such a way that they free the nerves from unnecessary blockades that prevent the normal and healthy flow of blood and energy. I have also found a trustworthy clinic and have visited more than ten times already. There has been a really huge change in how I do things in my everyday life since I chose to make acupuncture a part of my health and wellness practices.  

Now, I can do many of the things that I can only do during my younger days. I have also shared what I have discovered to my friends and neighbors and some of them have already started having acupuncture sessions.

Why Massage Should Be Part of Your Routine

massage-therapyLoving ourselves and our bodies is something natural. After all, if we spend so much money maintaining our homes and cars, we can also spend the same amount pampering ourselves to make sure that we are always healthy and in tip top shape. Stress and illness can cause havoc on our bodies and minds, and there are many symptoms we feel when we have had too much. For example, headaches can be brought about by stress or even be a symptom of worse conditions. Thankfully, there are quite a few treatments that can help address this.

One great example is to go for a massage. I love going regularly for a session because it is one of those therapies that can help both my mind and my body relax. I do not just go to any spa or clinic offering massage because I prefer going to trained and qualified professionals who I can trust with my body. I found my therapist at a cupping therapy clinic in Geelong and after giving it a try, I have been going regularly for massages.

My main motivation for going to the session was to reduce some of the headache and the tension in my shoulders. This is quite common, due to stress and even sitting uncomfortably at a desk the whole day. Worse, most of us are not getting enough movement and exercise, which makes it even worse for our backs and shoulders. 

Sadly, stress is a normal part of life nowadays especially if you live in the city, with the daily commute, demands of work and other responsibilities. The best thing we can do is to manage it and find ways to avoid getting bad headaches. After all, between 65 and 90% of headaches we experience are actually tension type. Massage can ease the pain or even make it disappear. 

More than just reducing headaches, I have also experienced other benefits of massage. First of all, the tension in my muscles, especially in my shoulders has been greatly relieved. In the beginning, they were so hard and in knots but after a session, I could feel a big difference. Any muscles that also have some injury can also be repaired. Basically, most of the parts of my body that used to ache became better, like my neck and lower back. 

Your body also gets to benefit in one session, improving blood circulation and lowering blood pressure. The kneading process really promotes the good flow of blood and can really make one feel so relaxed. This is, in fact, not just in your mind, because the body releases endorphins while you are being massaged, making you feel so good and much less anxious. In the end, this also makes you sleep better. With so many benefits, every single session will be worth every cent.

Ever since my first visit, I have really enjoyed this feeling after going for a massage so I have incorporated it into my routine. Depending on specific symptoms, I can get various kinds of massage that will address exactly what my ailment is. In Simply Relaxation massage, you can try out the following:

Relaxation Massage

This massage is not designed to target any underlying pain. The point is to release the tension that built up due to day-to-day stress. The muscles are the target, helping them relax and in turn, soothing both mind and soul. Afterward, you will be ready to face the real world with renewed strength and enthusiasm. 

Deep Tissue Massage

This type, on the other hand, is perfect to address any pain you have in your muscles or joints. This is more intense, with the movements penetrating deeper into your muscles. If you are suffering from specific injuries or conditions like osteoarthritis or fibromyalgia, then this is the right type for you.

Remedial Massage

This is a tailored approach targeting problem areas, where you have any muscle tension or chronic pain. Regular headaches, stiff neck, and even carpal tunnel can be addressed by remedial massage. 

Craniosacral Therapy

This treatment is the opposite of the deep tissue massage, and only a soft touch is used to enhance your central nervous system and bring balance to the body. It is used to release pent-up trauma hidden in our body for years, like older injuries, surgeries, physical abuse, loss, and much more. These might have, in years, led to depression, stress, anxiety and chronic pain.

We tend to sometimes think twice when it comes to spending money the well-being of our bodies, which does not make sense we also are happy to splurge on makeup and bags. In reality, going shopping will not offer the same relief from stress as getting a massage, where your mind and body are able to truly rest and recover. Going for a massage is a smart and highly beneficial gift you can give yourself.

Weight Loss Solution: The Treadmill

treadmillLosing weight is a dream to many ladies. However, just like a dream, it sometimes seems impossible to achieve. The trouble with dieting is that it takes time, commitment, discipline, and determination to change eating habits and improve fitness routines. Unfortunately, for a busy and workaholic person like me, finding time to hit the gym and start working on my body.

But as I age older, I realized that living a healthy lifestyle is the best way to avoid all the sicknesses that are accompanied with age and weight. Since I was clueless on the routines and exercises to do, I preferred to stay home and burn the calories inside the comforts of my own place. Knowing how to lose weight on a treadmill was the first thing on my list. I’ve seen in gyms and homes of my friends that treadmills are the ultimate best friend when it comes to gradual, yet effective exercise solutions.

I used Sole Fitness F85 treadmill (bought from an Australian website) and found it very easy to operate and efficient. Initially, I’d used the treadmill twice a week, then trice, then eventually, every day. Unconsciously, walking and jogging using the treadmill became part of my daily routine, and I enjoyed every minute I was on the platform. Sometimes, I don’t understand how gym-goers disdain this cardio machine and just work on them for fifteen minutes.

As soon as I had the apparatus, I became very eager to start on the treadmill. But of course, I always kept in mind the importance of well-executed warm ups. Plus, even if I am just inside my own house, I make it a point to wear the proper attire when doing physical activities. It’s definitely not a fashion show, but then, dressing appropriately gives more comfort and prevents injury to take place. For one, running shoes are recommended when it comes to cardio activities. Prevention is always better than cure, so I also invested in good running shoes, with extra padding to keep my soles protected.

One of the things I learned in using the treadmill is the importance of acknowledging my own capabilities. Honestly, I am not the most fit person on the planet, and so I set the speed first at a 3.5 mph pace, then gradually increasing it. Take your time in walking leisurely, then step it up by brisk walking at 5 mph, and finally, jog  or run at around 8 mph. Compared to just walking, the faster the pace, the more fats burned.

Usually, I allocated thirty minutes on this cardio activity, thinking that this is enough to burn a certain amount of calories. Going beyond my 30-minute mark, it’s more difficult to breathe and catch up to my previous fast momentum. For the first few weeks, reaching 30 minutes seemed to be dragging and exhausting, as I start sweating heavily after 10 minutes. Now, 30 minutes per day is an ideal amount of time to shed off some pounds. Plus, challenging myself by changing the inclination and the pace became easier for me. The road to weight loss requires constancy, so I made sure to keep enough time for me to keep my body physically active and moving.

Since I took the initiative and worked out alone, I had no idea about the what-to-do and what-not-to-do while using the treadmill. What I found surprising was that we’re not supposed to hold the side bars while exercising. The tendency is that we shift or transfer half of our weight on the bars, therefore burning less calories since our body has found a support. Additionally, one should avoid looking down at one’s feet. At first, I was very conscious of my steps and strides, so checking them at times was necessary. However, in the long run, I experienced neck strain, plus pain in the lower back or spine area.

Being mindful of one’s steps is still important though. Bigger strides equate to more energy used, which means shorter time on the treadmill. Hunching forward because of exhaustion is also a big no-no. If your body is feeling too much pressure already, then stop. Don’t overdo it just like I did. I regretted forcing myself to reach 45 minutes as it resulted to two days of soreness. Give your body time to adjust; when you’ve finally adapted to the routine and intensity, that’s when you should vary the frequency, duration, inclination, and intensity.

In a span of two months, I lost around 20 pounds, which wouldn’t have been possible if I decided to bum around the house. Thankfully, the treadmill has no complicated instructions, making it relatively easy to maneuver for first-time and clueless users like me. What I also found beneficial was that treadmills can detect the heart rate and calories burned of the person. Somehow, with these numbers visible, I become more determined in reaching my goals.

Though the treadmill I purchased is a bit space-consuming and expensive, it gave me a convenient way to keep my health in check. In the end, I didn’t use the treadmill for the sake of my weight loss; eventually, I loved exercising and the good feeling it brings afterwards.

Reducing Weight after Pregnancy

lose-weight-after-pregnancyPregnancy is one of the experiences and journeys that I must say is crucial in defining the life of a woman. First, it’s one of the steps to become a mother and realize the essence of being a woman. I felt different feelings during the whole nine months of carrying my first baby in the womb. Post pregnancy is a different story and experience. I had to deal with post pregnancy syndrome. For those who are into this condition, I believe that, somehow you can relate with me.

I have prepared for the syndrome because I read several books while I was pregnant. I learned about the depression and anxiety that I may feel after giving birth. But because I prepared for it, didn’t feel that depressed but I don’t feel good about the heavier I have after my first pregnancy. So, I asked my doctor how to lose weight correctly after pregnancy. I also asked my friends who have already given birth and are now back in great shape. I also searched the web and read lifestyle magazines to really compare the methods and determine which ones are going to be effective in my situation.  

In general, my doctor advised me to follow a healthy diet that relies on super foods, to highly consider breastfeeding, and to make sure I allot time for exercise. According to her, strictly doing these tips will surely help me lose a significant amount of weight.

But because I didn’t feel that good during the first few weeks after giving birth, I did not push myself to immediately engage into a regular schedule of exercise. What I did first was focus on the foods that I eat. My doctor emphasized that I should consume foods that are rich in DHA because it is an omega-3 fatty acid that is essential to the development of newly born babies. DHA is crucial in the proper and health development of the baby’s nervous system and brain.

Since the first week after pregnancy, I started consuming super foods such as yogurt, milk, cold-water fish, chicken, lean meat, and beans. These are super foods because they are rich in DHA. I actually found it satisfying because I get to make delicious and nutritious recipes out of sardines, tuna, salmon, meat and a lot of green leafy vegetables. Then, I also made sure that I consume several servings of fruits every day. I really took note of my doctor’s pointers that super foods are necessary for my baby’s health because of the DHA content. At the same time, these foods also work for me because of the good fatty acids and fiber that are essential in shredding off those unwanted pounds. What makes super foods effective in losing weight is the fact that they contain small amount of calories.       

I followed the advice to breastfeed my baby. I don’t have any problem with it because it’s actually what I want. I learned that formula milks are designed to address babies with medical conditions when they were born. With that in mind, I became more convinced that there is nothing healthier and better than the mother’s milk. Through breastfeeding, I can also safely and confidently say that I am feeding my baby with the right kind an amount of nutrients. In this way also, I am helping my body to lose more weight because many of the nutrients I provide my body goes to my baby whenever I breastfeed him. My doctor told me that there are studies that showed how breastfeeding effectively help women lose weight after pregnancy.   

Lastly, I also followed the advice to do regular exercise. During the first two weeks, I just did short walks and light stretching because I am still regaining my strength. On the third week, I gradually started to perform aerobic exercises. I also did longer walks and more challenging stretching routines. The following weeks, I started to include weightlifting and Pilates. I only carry 5 to 8 kilograms of dumbbells and kettle bells to avoid muscle pains. During the first 2 months, I exercised 3 times a week so my body won’t get stressed. The following months, I increased the frequency to four times a week and with 20 to 30 minutes of workout each session. I admit, it was difficult, but patience and determination made me succeed. 

I want to share the importance of aerobics in losing weight because it really is effective in burning calories. After a few weeks, I have noticed that there is a slow but significant decrease in my weight. I monitor my body weight weekly to have a comparison of my weight before engaging in exercises and now that I am working out weekly. Then, Pilates is crucial in regaining the form and tone of my muscles and body. What I love about Pilates is that it has fewer risks of suffering from joint and muscle pains, which is very good for mothers like me who have just given birth. 

Top Health Benefits of Swimming

swimming

The continuous advancements in research, science and technology have resulted to the development and availability of numerous advance methods, services and products that make life far more comfortable and convenient. For example, there are now thousands of convenient store outlets where we can instantly buy instant food such as cup noodles and coffee with very high sugar content. The point is there are advancements that also become detrimental to achieving and maintaining good health.

In recent years, there is a continuing clamor to have a better way of living. Part of it is veering away from processed food and eating more of organic healthy food. Another is engaging in physically challenging activities on a regular basis. One of the effective ways to work out your body is swimming, which is considered as one of the best exercises because it works the body from heady to toe. Every muscle and bone is worked out, which allows you to enjoy numerous benefits that are essential not just in keeping a well-toned body but also in keeping a good health condition.

What are the benefits of regular swimming?

Increased Muscle Strength and Tone

Swimming for health is such a great starting point if you really want to engage yourself in regular contact with water in the swimming pool or beach. One of the things that distinguish water exercises from air exercises is the huge difference in resistance. You should be aware that resistance exercises are the best and most effective when it comes to increasing muscle strength and building muscle tone.

When you do several laps when jogging every morning, the body parts that are worked most are the thighs and legs. When compared to swimming, all body parts are worked, plus there is higher resistance. It is a given fact that water is 12 times denser than air. With this, you can just imagine the force of the water that your body has do deal with. This is the reason why swimmers have such great curves and body tones.

Doing More with Less Harsh Impact

One of the indispensable advantages of swimming is the fact that it offers you an opportunity to totally work out your body but without the harsh impact to your bones and joints or skeletal system in general. This is possible because your body becomes lighter when it is submerged in water. For example, you only bear around 50% of your body weight when it is submerged up to the waist level. The weight you bear becomes lighter as you submerge more parts of your body.

These make swimming a highly recommended exercise for all types of people especially the overweight and obese ones. This makes moving while submerged in water an effective way to work out sore joints and stiff muscles. Even people that suffer from arthritis can find comfort and recovery from engaging themselves in swimming regularly. The Arthritis Foundation highly suggests types of exercises that strengthen muscles, provide aerobic workout, and stretch muscles. Swimming can provide all these.

Healthier Heart

Without a doubt, swimming can tone muscles such as your quads, triceps and pectorals. But more than that, it also greatly helps the heart, which is the most important muscle in your body. Because it is an aerobic exercise, swimming makes the heart larger and stronger. As a result, the organ is able to become more effective in pumping blood. When this happens, there is better circulation of blood all throughout your body. According to the Columbia University Medical Center, the body also becomes powerful in combating its inflammatory response when continuously worked out while submerged in water. The American Heart Association shared that 30 minutes of swimming every day can hugely reduce your risk of acquiring coronary heart disease. In addition, the Annals of Internal Medicine reported that engaging in regular aerobic exercise can lead to blood pressure reduction.

Improved Flexibility

Water is far better than machines in terms of making the body more flexible. Exercise machines and equipment in the gym have the tendency to isolate one part of the body when performing a particular workout routine. But with swimming, the body is involved in a broad range of motion thatbenefits the ligaments and joints. They stay loose and enjoy improvement in flexibility. This happens whenever the hips move, the legs form like scissors, the arms move like wide arcs, and the spine and head twist sideways. You are also lengthening your body as you stroke and move forward. This is an effective way of stretching your body from head to toe.

Apparently, swimming has benefits that are truly indispensable to maintaining a good health status. The other benefits are improved or reduced asthma symptoms, decrease or control in weight, lower risk of diabetes, improved cholesterol level, lower stress and better brain functions. All these can contribute to a better and longer life.

Food Items That Prevent And Fight Cancer

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Various researches and studies over the years have shown that there are some food items that can be of a lot of use to us if we want to prevent and fight cancer. Please do not mistake these food items to be cures or valid treatments of cancer. It will be better if you are to treat these as ways to complement the ongoing cancer treatment. It will be even better if one is to intake these food items as means and methods that may prevent cancer. Peanuts are the first of the items that are believed to be very helpful in the prevention of some and not all types of cancers.

It is a well-proven fact that peanut has a very high content of vitamin E. Another well-proven fact is that vitamin E can be very useful in lowering the risk of certain types of cancers. We all can obtain peanut from various food items such as peanut butter. Most people like the taste of peanut butter. So, it will be very safe to say that usage of peanut butter will not only be a tasty option but also very good for our health in the times to come. So, unless you are allergic to peanuts, in which case you should avoid peanut butter, you should not shy away from having peanut butter or peanuts in other forms.

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You will also be surprised to know that the food items such as grapefruits and broccoli are also among those edibles that have the ability to lower the risk of cancer. Oranges also have this property. The reason behind these food items having cancer risk-lowering ability is that they have very high vitamin C content in themselves. The fact is that vitamin C has the ability to lower the chances of formation of greater quantities of the compounds of nitrogen. You must be aware of the fact that the compounds of nitrogen are among the chief contributors to cancer.

The thing is that different food items have the ability to lower the risk of different types of food items. For example, peanut which is very rich in vitamin E has the ability to lower the risk of cancer cells forming in the liver, colon and lungs of a normal human being. So, in case you are a smoker then you will be much better off by having peanuts on a daily basis because of the fact that smokers may develop lung cancer and peanuts may prevent it.

In a very similar manner consumption of broccoli or grapefruit or oranges will decrease the chances of cancerous cells formation in some other parts of our body such as bladder. Apart from these food items berries are also very useful when it comes to lowering the risk of cancer formation in various parts of our body. So, consumption of berries on a regular basis can be a very good idea. Sweet potatoes also have a number of nutrients that have the ability to lower the risk of cancer.