4 Foam Roller Exercises to Relieve Pain in 10 Minutes

The human body starts losing elasticity in the connective tissues and joints with the aging process. This might be the reason for your pain while doing some simple everyday activities, like walking up the stairs.

According to a research, massages are able to relieve soreness and stiffness by over 40 percent. But, massages don’t come cheap, so we’ve found you a cheaper and more effective way to get rid of your pain. All you need is a foam roller.

According to a lot of physical therapists and trainers, this inexpensive roller is the solution to your body pain. Using this long tube breaks up fibrous tissue and improves circulation similar to an old-fashioned rubdown, thus reducing your soreness. The personal trainer and physical therapist based in Minnesota Michelle F. Schwahn has designed the following routine which relieves muscle pain and tension in not more than 10 minutes.

Bonus – When holding each position, you are contracting your muscles, thus strengthening those areas of your body. An extra reason to get rolling.

Routine at a Glance
Things you’ll need – A foam roller (6×18 inch, or 6X36 inches), and a carpeted space. You can find such foam rollers at sporting goods stores.

Frequency – To relieve soreness and stiffness, and tone muscles, do these moves at least three times per week.

Way to do them – Start every move by lying with a specific part of your body on the roller. Then, roll in both directions to determine your tender spot, and remain here until your muscle relax, or around five to ten seconds. Continue rolling down the length of the muscle to determine another sore spot, or knot. Do this three to five times.

Ease your job – For a less-intense pressure, do the moves on a bed.

Relieve Back Pain
Lie on your back with head towards the ceiling, and the foam roller placed horizontally below your shoulder blades (under your upper back), with bent knees, feet flat on the floor, and hands placed behind your head. Tighten your abdominal muscles and press into the feet, raising your hips slightly to roll from your upper to your middle back. Find where your sore spot is, and remain here for 5-10 seconds. Release, and repeat.

Then, bring the roller under your lower back with arms out to sides and bent knees. Contract your abdominal muscles and tilt slightly to right to target the muscles along the right side of the back. While tilted right, press into feet to roll from your middle back to the top of your hips. While rolling, stop wherever you feel a tender spot, and hold. Release, and then repeat. Do the same thing with the opposite side, now tilted slightly to left.

Additional tip – Lift your hips for a deeper back stretch.

Loosen Tight  Calves and Hamstrings
Sit on the floor, and extend your right leg, making sure the foam cylinder is placed horizontally under your upper thigh. Bend your left knee, and place the left foot flat on the floor, while supporting on your hands behind your back. Slowly roll down from your bottom to your knee, holding at the place where you feel pain or soreness. Release, and repeat.

Bring the foam cylinder under your right calf, supporting on your hands behind your back. Slowly roll from below knee to your ankle, holding at any sore place. Release, and repeat. Do the same thing with the opposite leg.

Soothe Sore Knees and Release Tight Hips and Butt
Lie down on your right side, with foam roller under the right hip. Cross your left leg in front of the right and place the foot flat on the floor. Support your torso on the right forearm, with your left hand placed on your hip, and head in line with your spine.

Roll down the leg from below hip to above knee, pressing into left foot and pausing over any sore point. Hold, release and repeat. Do the same thing with the opposite side.

Release Pain in Thighs
Lie with your face downward, thighs over the foam roller and hands under your shoulders. Contract your abdominal muscles and raise your upper body while controlling the movement with your core muscles, hips, and shoulders. Roll down the leg from hips to knees, stopping when you find a tender spot. Hold here, release, and repeat.

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6 Proven Tips for Quick Migraine Pain Relief

Migraines are one common problem that affects around 18% of women and 6% of men in the U.S. Nowadays; they affect four out of five people in America. Doctors are trying to solve the mysterious reason for their occurrence. Some doctors believe that there is a combination of reasons that can cause migraines. These reasons range from neurovascular imbalances in the brain to genetics.

Why Do People Suffer from Weather Related Migraines?
It is not clearly defined why do people suffer from migraines due to change of weather. Although the right cause of these migraines is not identified, there are numerous ways how to prevent migraines and reduce their severity.

The National Headache Foundation conducted a study in which the participants were given a list of possible causes. They had to rank these causes in terms of what usually brought on the migraine. Three participants out of four said that it was the weather change that triggered their headache.

Weather Triggers Include:

• Changes in temperature
• Changes in humidity
• Extremely dry conditions
• Storms

Other people do not have an idea of the real cause of their migraine, but they were interested in what they could do to prevent, reduce the amount and decrease the severity of migraines.

Here are six tips that will help you prevent your migraines:

6 Tips on How to Cure Migraines

1. Keep a Diary of Your Migraines

This is the first step toward finding a solution which will prevent the migraines from disrupting your happy, productive and healthy life. First of all, you should find out what triggers your migraines. For example, if you think that it’s the weather change that initiated your migraine, record it in your diary. Show this detailed diary to your doctor so that he can prescribe the best treatment for you.

In the diary, you should include:

• In what part of the head you feel the pain?
• What the pain feel like?
• The time when it began and when it ended.
• Record any change in the weather including high winds, storms or high humidity.
• Any sign you experience before a migraine
• Any treatment that improved or made the pain worse.

2. Make Changes in the Daily Regimen

Some changes in your everyday habits can reduce the amount and severity of migraines. You can incorporate the following changes in your life to improve the number of migraines you experience.

Sleep
Try to get enough of sleep and sleep around the same time every night. Some interruptions in your sleep routine can trigger a migraine.

Exercise Regularly
According to research, some moderate aerobic exercise can reduce the severity, number, and duration of migraines. With a regular exercise, you can also control stress thus preventing a migraine.

Have Regular Meals
Healthy and regular meals are important for balanced blood sugar level. Any drop in the blood sugar can cause a migraine.

Drink Plenty of Water
Drink as much water as you can in order to stay hydrated and prevent migraines.

Limit Stress
Stress is another important factor that can cause a migraine. Make sure you stay relaxed by doing yoga, meditating, listening to music or taking short walks.

Practice Complementary Therapies
Complementary therapy can help you prevent and reduce migraines. So, practice acupuncture, cognitive behavioral therapy or massages to manage stress and prevent migraines.

3. Include Some Foods into Your Diet

Food can be an effective method for prevention of migraines. Some foods can prevent and fight off migraines. They include:

Cayenne
Cayenne peppers are one of the most highly utilized and important ingredients in the Caribbean, American, Asian and Indian dishes because of the intense flavor and heat. This pepper can provide many other health benefits. It’s the capsaicin, the chemical that gives these peppers their heat and reduces blood vessel constriction. It can also prevent blood pressure fluctuations and cause migraine headaches.

Coffee
Coffee is an important ingredient in many headache medications because the caffeine provides relief from migraines. Make sure you do not consume too much coffee because in that way you can trigger migraines.

Fish and Flaxseed
You can prevent migraines by practicing some anti-inflammatory diet. Fish and flaxseeds are rich in omega-3 fatty acids and fiber, and they can prevent migraines from occurring.

Riboflavin-Rich Foods
One of the eight B vitamins, vitamin B2 or riboflavin is important for the protection of the central nervous system and metabolism of nutrients. If there is a deficiency of this vitamin, headaches can occur. So, foods rich in riboflavin can correct these deficiencies thus preventing migraines. Therefore, consume the following sources of riboflavin: broccoli, avocados, eggs, alfalfa, romaine lettuce, mushrooms, walnuts, and asparagus.

Magnesium-Rich Foods
Around 60% of all migraine sufferers have magnesium deficiencies. Magnesium is an essential mineral that normalizes the nerve impulses in the brain that are responsible for transmission of pain signals. So, magnesium can help intense pain which is associated with migraines. Also, it can regulate the production of serotonin, a neurotransmitter chemical that can bring about sudden changes in the blood pressure – a contributing factor of migraine headaches. So, consume more magnesium-rich foods such as tofu, kale, kelp, lima beans, bananas, apples, apricots, and garlic.

4. Consider Dietary Supplements

Magnesium
It is one of the most significant minerals because it relaxes the blood vessels that cause the pain. It penetrates deep into the cell membranes including the mitochondria. Calcium channel blockers are other important drugs that treat migraines.

Vitamin B2
Vitamin B2 or riboflavin converts the carbohydrates into energy. It provides the brain with more energy, so the brain is less likely to suffer from migraines.

Vitamin B6
The body needs vitamin B6 to use dopamine and serotonin in the proper manner. These neurotransmitters are necessary for the normal nerve cell communication. According to the researchers, people who suffer from a migraine usually have low level of serotonin in the body. So, vitamin B6 will help the body use these important chemicals in the proper manner and a natural remedy for migraines.

Vitamin B12 & Folic Acid
If Vitamin B12 is taken with folic acid and vitamin B6, it can be an effective solution for migraine relief. In June 2009, “Pharmacogenetics & Genomics” published a study in which the participants who took all the necessary supplements saw a reduction in the frequency and severity of migraine headaches.

5. Take the Herbal Supplements into Consideration

For centuries, the alternative therapies have proved successful methods of treatments of various health conditions. In terms of migraines, certain herbs were used to reduce the severity of pain. Certain herbs are as effective and as potent as prescription drugs. However, make sure you consult your doctor before you start using any herbal supplement. It should not conflict with any medication you are taking. So, do not take any herbal supplements until your doctor confirms their use. Also, if you are pregnant, avoid using these herbal supplements because they can harm your baby.

The following herbal supplements can prevent and reduce migraines:

• Cayenne
• Barberry Root
• Alfalfa Leaf
• Ginger Root
• Honeysuckle
• Evening Primrose
• Bay Leaf
• Catnip
• Feverfew
• Chamomile
• Valerian Root
• Peppermint Leaf
• Brazilian Guarana
• Kola Nut
• Lemon Balm
• Wintergreen
• Butterbur
• Green Tea
• Hawthorne Leaf
• Dong Quai
• Passion Flower
• Wood Betony
• Lemon Balm
• Griffonia Seed
• White Willow Bark

6. Prescription Medications

Experts do not always recommend the usage of prescribed drugs to prevent weather-related migraines. However, if you have tried holistic, alternative and natural methods to eliminate the migraines and nothing has proved a success, you should concentrate more on prescribed medications which treat this condition.

Here are some prescription medications for those who experience migraines:

Antiepileptic Drugs
Some medications are used for both controlling seizures and preventing migraines as well. They calm the neurons in the brain, whose “hyperexcitability” can play an important role in epilepsy and migraine. So, about 20% of the people with epilepsy suffer from migraines as well.

Some of the medications that both control seizures and help migraines include Depakote, Depacon, Topamax, and Topiragen.

Beta-Blockers
Beta-blockers are used in the treatment of heart disease and high blood pressure. It is not clearly defined in what way they can prevent migraines. However, they can improve the blood flow and prevent migraines. Beta-blockers that have proved effective in the prevention of migraines include Blocadren, Toprol XL, Lopressor, Innopran, and Inderal.

Antidepressants
Antidepressants affect the production of the brain chemical serotonin. Both Effexor and Elavil work well in the prevention of migraines.

When to Use Medication to Prevent Migraines

You doctor will recommend you when to start using these medications. In the beginning, you will probably start with a small dose, and over time you will gradually increase it. After few months, you will find the dose that works the best for you. Keep in mind that you should never stop taking these preventative medications because this may lead to a severe migraine in the very moment.

Under your doctor supervision, you may slowly reduce these preventative medications. Bear in mind that these medications can remove the migraines completely. If these medications do not help you, you may still need some acute medications.

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This Drink With The Queen Of Spices – Turmeric Will Treat Arthritis, Relieve Pain, Inflammation And Protect The Heart!

The Queen Of Spices – Turmeric

Turmeric is considered the queen of spices. In India, people add it to almost every dish they cook. This spice is also a very valuable ingredient in many natural remedies. Spice contains more than 300 antioxidants and is beneficial to consume daily.

This juice recipe is made from turmeric; You can use powder or fresh root of this spice. This elixir can be used as an analgesic, thanks to its anti-inflammatory properties.

Ingredients:

-1 tablespoon turmeric powder or grated fresh curcuma

-½ teaspoon grated ginger

-5 organic carrots

-1 organic orange

-2 organic lemons

-1 organic cucumber

Instructions:

Peel the citrus fruits. Cut the cucumber and carrots into chunks. Mix everything in a high speed mixer. Serve alone or with ice. For optimum results, drink this juice in the morning half an hour before eating breakfast.

Benefits:

– Help Arthritis: Turmeric juice relieves inflammation caused by arthritis. When consumed, curcumin (one of the antioxidants found in turmeric) is activated and relieves stiffness and swelling of the joints.

– It is used to treat depression and dementia: American scientists have shown that this spice reduces the risk of depression, dementia and also relieves the symptoms of these conditions

– Eliminates toxins: This juice successfully removes toxins from the body and also improves the complexion.

– Reduces pain: According to the researchers, this spice is effective in treating pain and inflammation caused by steroids. Turmeric contains NF-kB, a protein that activates the body’s defense mechanisms to help it eliminate pain.

– Aid in the treatment of cancer: Antioxidants interfere and regulate the growth of free radicals in the body. These lead to many diseases, including cancer. This juice provides prevention against ovarian, colon, prostate and breast cancer.



– Nourish Blood vessels and heart: Turmeric juice regulates cholesterol and protects the heart and blood vessels. Turmeric also helps prevent possible cardiovascular diseases.

– It is used to treat digestive problems: This juice reduces the swelling, relieves heartburn, and cures gastritis. Add turmeric as a spice to each meal for better digestion, or take a teaspoon of turmeric in water every day.


source: https://naturalcarebox.com

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6 Proven Ways to Relieve Sciatica Pain Fast

Sciatica is a type of back pain that extends to the to the rear part and down to the back part of one or both legs. These kinda pains can be caused by some other ailments. It might be that something else is not okay in you and the pains are the physical evidence.

Sciatica does not just occur, it develops over time and it is mostly experienced by people in their middle ages. To some people it can cause unbearable pain while to others it is experienced in frequencies. Visit a doctor for more information.

Symptoms of Sciatica

• Pain in leg and butt which plummets when you sit.
• One may feel burning or tingling sensations on the leg.
• Numb and weak leg curtailing motion.
• Difficulty in standing due to pain.
• In some situation, there is loss of control of bowel or bladder.

Causes of Sciatica

• An irritation at the origin of spine branches then pains are experienced.
• Thinning of the spine route.
• Pregnancy.
• Overweight.
• Lack of exercises
• Spine branches overlap one another.
• When discs breakdown. Discs usually act as cushions between the vertebrae.
• Sleeping on a soft mattress or
• Wearing high heels.

Treating Sciatica

1.Medication

–          Buying pain killers from the pharmacy or shop.

–          Taking prescribed pain killers.

–          Medicine that reduces muscle spasm.

–          Antidepressants for chronic pain.

2.Physical therapy.

–          Bed rest is not recommended when you are having Sciatica pains. Try doing exercises that will help strengthen the abdominal and back muscles.

–          Controlled Exercises.

–          Wrong exercises can make things worse.

3.Complementary or Alternative Remedies

–          Massage therapy: This helps in blood circulation and muscle relaxation. It also releases the body’s natural pain reliever.

–          Acupuncture: This is when needles are placed on the skin but in a special manner. It is believed to release energy or balance the flow of energy. Acupuncture believes that pain is caused by the blockage of energy in the body.

–          Manual manipulation: This is when the spine is manually aligned. Get a professional for this.

4.Surgery

This is usually the last resort. When persists and becomes severe for at least six weeks and you have tried other methods without success then it is wise to see a specialist who might recommend surgery to remove the underlying problem.


source: http://theheartysoul.com

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How To Make Turmeric Pain Relief Tea

There might have been a time when all of us decided to treat our headaches, backaches and other body pains with medications, based on ibuprofen (Motrin, Nurofen, Advil & Nuprin).

Ibuprofen is known to deal with any sort of pain within 15 minutes but does not solve the long-term problems inside the body.

By consuming too much of this pills, you could experience certain side-effects like hypertension (high blood pressure), erectile dysfunction, diarrhea/nausea, gastrointestinal bleeding, increased risk of heart attack, potential kidney cancer formation and others.

Fortunately, Mother Nature was graceful enough to provide us with a remedy for it all- turmeric.

While ibuprofen and similar NSAIDs inhibit the Cyclooxygenase 2 or COX – 2 enzyme, and may cause further inflammation, turmeric acts very mildly yet it brings results.

Turmeric is packed with a very powerful compound, known as curcumin, which acts like a true miracle for your health. Turmeric tea falls into the healthiest, most ancient and most effective natural remedies for getting rid of pain and inflammation.

Turmeric tea is not recommended if you are breast feeding or pregnant.

What turmeric does best is, it heals the aching joints and muscles and relaxes the body at the same time. Today’s recipe focuses on how to prepare your own turmeric tea at home. You can add other ingredients, such as ginger, to boost the effects.

Turmeric Tea Recipe

Ingredients:

• 4 cups water
• 2 tablespoons grated fresh turmeric root, or 1 heaped teaspoon ground turmeric
• Fresh lemon/honey to taste

Directions:

Boil some water on the stove and once it starts bubbling throw in the turmeric. If you are using fresh grated turmeric, boil for 15 – 20 minutes. Strain tea properly, then add the lemon and spice it up with honey to your taste. Enjoy!


source: justamazingrecipes

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Turmeric-Ginger Tea – A Powerful Anti-Inflammatory Remedy For Pain Relief

Inflammation is one of the most common things which may happen nowadays because we are exposed to so many harmful effects from our environment. Even minor insignificant inflammations may lead to  serious disease or infection. Inflammation also may lead to arthritis, diseases on the intestines, diabetes, heart diseases or even cancer.

Not even to mention how painful inflammation may be and this is why many people reach for various pain killers which may have some side effects which will just worsen the situation. Fortunately always there is a homemade medicine which is easy to make, cheep, 100% natural without any side effects which will bring you instant relief from pain and inflammation. Here we bring you the most popular recipe for tea against inflammation. This ginger – turmeric tea is wonderful natural remedy which is recommended even by doctors.

Why turmeric and ginger?

Turmeric and ginger are very new on our market but the west knew its secrets centuries ago. China and India used them even before modern medicine appeared. In the nature they are known to be cousins who have great medicine properties. For us their properties are still a mystery but we gradually start involving them in our diets.

Talking about their medical properties we must mention their great anti – inflammatory and analgesic properties which make them ideal allies in the fight against inflammations and pain. Thanks to gingerols in ginger and curcumin in turmeric they are often recommended by herbalists for many diseases such as diseases on the digestive tract, ulcers, rheumatism, osteoarthritis.

They may be found in powder or fresh but the best is to use them fresh.

Below is a recipe for this wonderful and tasty tea which you may try it right away.

Turmeric-Ginger Tea

Ingredients:

• 1 cup of water
• 1 cup of freshly grated ginger root
• 1 cup of freshly grated turmeric root
• Honey to taste
• Slice of lemon
• Pinch of black pepper
• 1 tbsp coconut oil

Preparation:

First put the water to boil. Then add the ginger and turmeric root and leave it on the side to cool down. Strain the tea and then add honey according your preferences. Mix well and then add the coconut oil, black pepper and lemon. Mix again in order to get a nice mixture and to avoid sips of coconut oil because it is only oil and can’t dissolve that easy and to maximize the health benefits.

This tea is recommended to everyone suffering from rheumatoid or osteoarthritis, PCOS or inflammatory bowel disease because it decreases pain and inflammation. It is easy to make, tasty and with great medical properties. Also you may consume it even if you don’t have any particular pain or inflammation because its ingredients contribute to the wellbeing of the whole body. It is completely safe for all ages and without any side effects.

source: naturalnews

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