Treating Facet Syndrome Related To Back And Neck Pain In Wexford With Chiropractic Care

Besides a "Blown Disc", facet joint syndrome is the most common cause of low back pain in our patients. Facet syndrome is an arthritis-like condition caused by degenerative changes to the joints between the spinal bones. The cartilage (marked in red below) inside the facet joint can break down and become inflamed, triggering pain signals in nearby nerve endings. This causes pain that starts in the low back and may go all the way down to the knee, but not beyond it. Luckily, consistent chiropractic adjustments can help to keep the facet joints from impacting each other and reduce the frequency of symptoms as well as slow down future degeneration.

Facts VS Myths On Concussions

Despite increased media focus and education in recent years, sports concussion myths are still very common. Foundation Chiropractic takes a look as some of these myths and sets the record straight.

 Causes of a Concussion

 Myth: A concussion only occurs as a result of a direct blow to the head.

Fact: A concussion may be caused by a direct blow to the head, face, neck, or elsewhere on the body if the force of the impact is transmitted to the head.

Myth: It takes a really hard hit to result in a concussion.

Fact: Concussions occur from blows to different parts of the head and of varying magnitude. A relatively minor impact may result in a concussion while a high-magnitude hit to the head may not. There is therefore no way to know for certain whether a particular blow will lead to a concussion.

Myth: Concussions only occur as a result of a straight-on hit.

Fact: Concussions are caused by two types of forces: linear (a straight-on force) and rotational (a twisting motion). On virtually every hit to the head, both linear and rotational accelerations are present.  Experts believe that, of the two, rotational forces are more dangerous because they cause a rapid “spinning” of the brain.

 Signs You Have a Concussion

 Myth: A concussion occurs only when an athlete experiences a loss of consciousness (LOC).

Fact: Concussions can occur with or without LOC. In fact, the vast majority of concussions (more than 95%) in a recent study of concussions among high school athletes do not result in LOC.

Myth: A player who gets “dinged” or has his “bell rung” (e.g. suffers a hit which results in a stunned confusion state that clears up within minutes) hasn’t suffered a concussion.

Fact: This is one of the biggest concussion myths. There is no acceptable amount of head contact young athletes can receive without potentially causing a serious brain injury. The fact is that a stunned confusion state is still considered a concussion even though the symptoms may only seem to last for a very short time. Because the signs and symptoms of concussion may not be apparent until several minutes or hours later, with delayed onset of symptoms more common in athletes under age 18, it is essential that a player who has gets dinged be re-evaluated frequently to check to see if a more serious injury has occurred, especially during the first three hours, with a follow-up clinical evaluation and symptom checklist performed at 24 hours post-injury.

Myth: The signs and symptoms of concussion are always apparent immediately after injury.

Fact: While signs of concussion (those characteristics that can be observed by people other than the athlete) and symptoms (experienced by the athlete him or herself) are often present or observable at the time of injury, they may not appear until several hours or even days or weeks later. In fact, delayed onset of signs and symptoms is more likely in younger athletes. Athletes, parents and other caregivers need to be alert to the occurrence of such delayed signs or symptoms or deteriorating mental status, which may signal the presence of a serious, life-threatening brain injury such as subdural hematomas (bleeding on the brain).

Myth: Most athletes know when they have suffered a concussion and report them to their coach, athletic trainer or team doctor.

Fact: Many athletes do not understand precisely when they have suffered a concussion (many still think that it requires a loss of consciousness), and wouldn’t tell the coach even if they knew they had sustained one. The macho culture of sports, particularly in such aggressive contact and collision sports as football, hockey, and boys lacrosse, puts athletes under significant pressure to “shake off” a concussion or “take it like a man” – pressure that coaches and parents often exacerbate, either directly or indirectly or subtly, in their desire for team and individual success – which results in a drastic and chronic underreporting of concussions and can lead to serious harm.

Athletes need to understand the signs and symptoms of a concussion as well as the range of negative consequences of not reporting a concussion, from predisposition to future concussions to long-term cognitive (e.g. memory) and emotional difficulties (e.g. depression), to development of a neurodegenerative condition called chronic traumatic encephalopathy (CTE) that mimics early Alzheimer’s, to catastrophic injury (e.g. second impact syndrome).

When to Return to Play

 Myth: It is safe for a player to return to the same game or practice if he suffers only a brief loss of consciousness.

Fact: A player who suffers ANY signs or symptoms of concussion should NOT – and indeed, under the laws of almost all states, MUST not – be allowed to return to the current game or practice no matter how quickly symptoms may clear. By law in all 50 states and the District of Columbia, high school athletes (and, in some states and municipalities, athletes in middle and elementary school and playing for private sports organizations which use public facilities) are now prohibited from same day return to play if a concussion is suspected, with no return to play without written clearance from a medical professional with specialized knowledge of and expertise in concussion evaluation and management.

Myth: It is safe for a player to return to the same game or practice if, after suffering a concussion, he is symptom free within 15 or 20 minutes, both at rest and with exertion.

Fact: A player under age 18 who suffers ANY signs or symptoms of concussion should NOT be allowed to return to the current game or practice no matter how quickly symptoms may clear.

How to Treat a Concussion

 Myth: Parents with a child whose concussion symptoms last for more than a week should continue to wake them up throughout the night to check on them.

Fact:  Once a professional has diagnosed a child with a concussion and determined that there is no further risk of a more serious brain injury, parents should let their child sleep.  In fact, they should be encouraged to sleep very early on because it helps the brain heal faster. Waking a child up throughout the night more than a week after concussion does more harm than good.

Myth: After a diagnosed concussion, parents should make sure their child refrains from any physical activity.

Fact: While children should avoid activities that put them at risk for further injury, they should not be completely sedentary, especially a week after injury. Gentle aerobic exercise like walking the dog, easy hiking or riding a stationary bicycle is actually good for them, as staying active helps improve their mood, takes their mind off their symptoms, and restores a sense of normalcy.

Myth: If a child’s concussion symptoms persist for more than a week, parents should take away a child or teen’s electronic devices, including cell phones.

Fact:  Children in general, and teenagers in particular, are most comfortable when they socialize. Social isolation can lead to problems such as depression, anxiety, and changes in appetite. It is important to ease them back into their social circles quickly.  A recent study found that a group of children with concussions who were prescribed complete rest, avoid screen time, and to only report their symptoms, actually reported more symptoms than a group told to rest for a few days and then back into a normal schedule.

How to Prevent a Concussion

 Myth: Mouth guards prevent concussions.

Fact: There is no good clinical evidence that mouth guards prevent concussion. A properly fitted mouth guard, regardless of type (boil-and-bite or custom-made), should nevertheless be worn because of its value in protecting the teeth and preventing fractures and avulsions that could require many years of expensive dental care.

Myth: All football helmets reduce the risk of concussion.

Fact: While helmets have been shown to protect against skull fracture, severe traumatic brain injury, and death, and while biomechanical studies have shown that the use of head gear and helmets can reduce impact forces to the brain and provide more protection against some of the forces that may lead to concussion, there is very little evidence that a particular brand of helmet reduces the incidence of concussion.

Myth: Brand-new football helmets provide more protection against concussion than older helmets.

Fact: According to a new study, the risk of sustaining a concussion in high school football is not affected by the brand or age of the helmet (as long as it has been properly maintained and reconditioned) or by the type of mouth guard worn.

General Facts to Know

 Myth: Only athletes in aggressive contact sports like football, hockey and lacrosse suffer concussions.

Fact: While football has the highest number of concussions, and concussions are common in hockey, lacrosse and wrestling, concussions also occur frequently in boys’ and girls’ soccer and basketball, and cheerleading.

Myth: All concussions are essentially the same.

Fact: No two concussions are identical. The symptoms can be very different, depending on a variety of factors, including the degree of force and location of the impact, the degree of metabolic dysfunction, the tissue damage and recovery time, the number of previous concussions sustained by the athlete, and the time between injuries. They do, however, share certain characteristics.

Myth: Concussions suffered by athletes under the age of 18 are managed the same way as concussions suffered by adult athletes.

Fact: Concussions in athletes under age 18 should be managed more conservatively than concussions in college-age and professional athletes, even if the same medical resources are available, and an elite athlete is the patient. It also appropriate to extend the amount of time after the concussion symptoms of an child or adolescent athlete clear before he is allowed to begin practicing and returns to play.

 Myth: Only athletes that suffer concussions run the risk of suffering adverse long-term health consequences.

Fact: Recent studies establish that not only can concussions lead to post-concussion syndrome and increased risk of long-term cognitive, emotional, and behavioral problems, and have been linked by some experts to chronic traumatic encephalopathy, but emerging research suggests that repeated sub concussive blows may lead to the same problems.

If you, family member or friend is experiencing a head injury, contact Foundation Chiropractic for an assessment and/or physical therapy evaluation, so you can get your life healthier and more comfortable today!

Why You Should Visit a Shadyside Chiropractor

Shadyside Chiropractors is a locally owned and operated family business that is committed to providing quality chiropractic care to our patients in Shadyside, Pennsylvania. They offer individualized patient care, unmatched customer service, and a friendly environment. It's time to schedule your appointment today! We have convenient hours in our office to provide you with relief when you need it. Whether it is your neck, your back or another injury you have sustained. We can help you deal with the pain.

3 Reasons Why You Should Visit a Wexford Chiropractor

Interested in improving your life and living pain-free and injury-free? You may want to make an appointment at Wexford Chiropractic and Massage. Our specialists are dedicated to relieving the pain and discomfort of their patients. We specialize in spinal adjustments, massage therapy, and spinal decompression therapy. Wexford Chiropractic and Massage is located at 3122 N. Western Ave.

Is It Dangerous to Hold Your Urine?

We hope you enjoy this article written by Amber Tresca that has also been medically reviewed.

Going to the bathroom is a necessity for everyone, but that doesn’t mean a place “to go" is always available. In most cases, holding it for a short time when you feel the urge to go is not going to be harmful. However, holding pee for a long period of time and ignoring the urge to go might increase the risk of certain problems, such as urinary tract infections. For those reasons, it's important to not hold it for any longer than is necessary.

This can be a challenge when there’s not a private or sanitary place to urinate, but emptying the bladder on a regular basis is part of good health and can help avoid discomfort.

How Long Can You Hold Your Pee?

While the human bladder typically holds between 1.5 and 2 cups of fluid,1 the perception of feeling full varies from person to person. How fast the bladder fills depends on a number of factors, and therefore, there’s no hard and fast rule about how long people can go between bathroom trips. In most cases, however, people can go for 3 to 4 hours between bathroom visits.

Of course, this will also vary based on how much and type of liquid a person is drinking; taking in a lot of water over a short period of time or drinking beverages with caffeine might cause a greater urge to pee.

Some people have an issue where they are using the bathroom often, and only actually voiding a little at a time.2 This could be due to a medical condition such as a urinary tract infection, especially if there’s discomfort while urinating. When there are problems going to the bathroom too much or being uncomfortable, it’s important to see a doctor to rule out a disease or condition that could be causing the problem.

For some people, ignoring the urge to urinate for a time could be part of a process of bladder retraining. If there’s no reason found for the frequent urination, a physician might recommend holding the pee to retrain the bladder and reduce bathroom visits. In general, this might include waiting for at least 15 minutes when the urge to pee hits, to see if it’s truly necessary to go right away or if it can wait.

Health Risks of Holding Urine

In most cases, holding in urine for a short period of time until there is a time and place to go is not going to be harmful. However, holding in urine is associated with a small increased risk of urinary tract infections. This is because the urine standing in the bladder can increase the bacteria growth there. Taking in a lot of fluids and voiding them regularly is the best way to avoid this bacteria overgrowth, which may lead to an infection.

When It Is Finally Time to Go

It is important, once it is time to go to the bathroom, to completely empty the bladder. Take it slow and wait an extra minute or so after having the sensation of being “done.” There might still be more urine in the bladder and it’s better to make sure everything is out, otherwise, there will be another bathroom run a few minutes later.

Things That Might Help You Hold Your Pee

For those times when you need to know how to hold your pee for a short period of time, use one or more of these distraction techniques:

1. Move into a comfortable position. Putting pressure on the abdomen and especially the bladder may make the sensation of needing to go even more uncomfortable. Try sitting or standing with legs crossed or pressed together and keeping the back straight in order to reduce pressure on the bladder. Pushing on or leaning against something that compresses the belly may increase the discomfort.

2. Change your temperature. Being too hot or too cold may make some people feel like they have to go to the bathroom. In most cases, being too cold is what increases that feeling of urgency to use the bathroom, so warming up with a blanket may help for a time.

3. Think about the bladder being closed off. To prevent leaking, it may help to imagine that nothing can come down the urethra. Squeezing the muscles in that area may help avoid any urine leaking out. Practicing isolating these muscles and squeezing them when not in urgent need of a bathroom can help in the longer term when dealing with the need to go to the bathroom without a toilet readily available.

4. Stay still. Bouncing, jiggling, jumping, or shaking could increase the sensation of having to go to the bathroom and may even cause leakage for some people. Decreasing movement could help reduce the feeling of a full bladder.

5. Meditation or visualization. Practicing meditation, visualization, or deep breathing may help in distracting from the discomfort of a full bladder for a short time.

6. Mental distractions.3 Talking to someone, playing a game, or reading might all help in taking the mind off the feeling of having a full bladder.

Things That Won’t Help

Things that can make it harder to hold your urine include:

1. Drinking more. If the bladder is already full and there’s nowhere to go, drinking even more fluid is only going to make the problem worse.

2. Letting out a little pee. Trying to pee only a little likely won’t work and might backfire because once the stream starts it’s difficult to stop it. Don’t start peeing until the bladder can be fully emptied.

3. Moving around. Bouncing, jiggling, jumping, or shaking could increase the sensation of having to go to the bathroom. Staying still could help reduce the feeling of a full bladder.

4. Caffeine and alcohol. Drinks that contain caffeine can also irritate the bladder and increase the urge to go to the bathroom, so those should be avoided.4

5. Eating spicy, acidic foods. These can irritate your bladder, as can drinking alcohol.

6. Coughing, sneezing, and laughing. When the bladder is full, a sneeze or a laugh could make the situation more uncomfortable or even cause some leaking.

7. Swimming or bathing. Warm water or going into a pool could increase the sensation of needing to use a toilet and it might be more difficult to hold in the urine.

The Pelvic Floor and Kegel Exercises

An important aspect of good bladder health is the strength of the pelvic floor.5 The muscles in the pelvic floor are important in reducing symptoms of incontinence and in being able to go longer between trips to the bathroom. Learning how to isolate those muscles and exercise them to make them stronger can be an important part of bladder retraining.

The physicians that might be involved in treating women with pelvic floor disorders are urogynecologists and urologists. Bladder retraining, pelvic floor exercises, biofeedback, and medication might all be used to help treat frequent urination.

Changes in Bladder Function With Age

There’s a perception that bladder problems are inevitable as people age, but this is not the case. While there are some small changes in bladder function that come with aging, frequent urination, pain when urinating, and leaking urine are not typical. In some cases, making some adjustments to bladder habits can help compensate for the changes that occur in bladder health with age. However, extreme discomfort or difficulty in urinating should be discussed with a physician to make sure there’s not a more serious condition that’s causing the symptoms.

A Word From Verywell

While holding in urine isn’t necessarily a health risk, it’s best to have healthy bladder habits and to consider bathroom accessibility when drinking fluids. Staying hydrated is important, but being uncomfortable because there’s no bathroom in sight is also a consideration when taking in fluids during the day.

For those who find that the bladder feels really full even though there’s not much in it, it could be time to seek help to make sure there’s not an underlying medical condition. For some, retraining the bladder by going less or doing some pelvic floor exercises may help in being able to go longer between bathroom breaks.

Signs Your Aging Relative May Need Help

Check out this great article on deciding when your relatives may or may not really need your help.

By Sal Gomez-Orozco, Designated Manager Mesa Valley Estates Assisted Living and Memory Care

The first indication Jane’s grandmother’s health was in decline occurred at Christmas, 2010. She had walked into grandmother’s home and it felt – actually, it smelled – unfamiliar. Instead of the familiar scents of acrylic paint, canvas, ink, the lake breeze and almond cookies, the air smelled stifled, musty, and damp. Her grandmother’s art supplies were collecting dust in the corner and from the looks of it, she spent all of her time – meals included – in her recliner chair.

During my time in senior living, I’ve worked with many adult children and their families. There are telltale signs that signal aging parents may need help. As Jane’s family experienced, the scent and condition of a home is often the first sign that people can no longer take care of their home or themselves or that living at home may no longer be a safe option.

If you’re visiting your aging parents this holiday season, here are a few suggestions to help evaluate whether they need assistance or can no longer live safely at home:

Lean in for that long-awaited hug. Notice if there is a significant change in parents’ weight or personal hygiene. Changes in either could signal a medical condition, depression, or difficulty with daily activities such as showering, grooming or laundry.

Take a good look at your parents’ surroundings. Is the house cluttered, dusty or otherwise unused? People who never used to hoard may now have piles of mail, clothing, or food. This could indicate general upkeep is something they can no longer do, but they are hesitant or embarrassed to ask for help.

Take a peek in the refrigerator. Is the refrigerator stocked with expired food, left-over fast food, or hardly any food at all? This could indicate shopping for food and preparing meals may be too difficult and lead to malnutrition and other illnesses.

Are they living on an island in their home? Everything Jane’s grandmother could possibly need was located within arm’s reach of her recliner. Snacks, bottled water, checkbook, glasses, pens/paper, mail, medication, stamps, scissors and nail clippers, a calendar, dictionary, church newsletters, hand cream, Band-Aids and even a roll of Scotch tape. She called this space her ‘office.’

 Ask the right questions. Ask your parents what they do for fun, who they socialize with, or where they go when they leave the house. If they are church goers, do they still attend church? Is the weekly card game with neighbors still happening? If not, why?

People at every age need human interaction, purpose, and joy in their life. If watching television or reading is their only pastime, if they aren’t socializing with others, or never leave the house, then they likely aren’t getting the fulfilment they need.

 Evaluate parents’ mobility. Do they appear unsteady or shaky? Do they have trouble with balance? Are there signs of pain or injury, fresh bruising or scratches for which they can’t explain?

Engage in conversation. Can you have a two-way conversation? Do they seem unusually or repeatedly confused about dates, times or names? Are questions and choices overwhelming? Do they seem fearful or reluctant to leave the house?

Notice the mail. Is the mail piling up? Older adults are targets for financial fraud so

Notice if there are an unusual number of envelopes from banks, charities, or creditors.

Take stock of health needs. It’s not unusual for older adults to have an increased number of doctor’s appointments when they’re seeing specialists. But an unusual number of appointments with a primary care physician could be a red flag. Pay attention to their medications. Are they organized or strewn on the counter with bottles caps off? This is dangerous and indicates your parent needs help managing his/her medication.

Not all changes are cause for concern

Just because a laundry hamper is overflowing, you discover a dent in Dad’s SUV, or Mom is moving more slowly, there may not be cause for concern. But when multiple issues start adding up, living at home may no longer be a safe option.

If you’ve discovered that your parents need extra help or care, realize that this is unknown territory and that you could use some guidance and perhaps someone to talk to. Then, find a local support group or reach out to an assisted living community like Mesa Valley Estates for guidance.

Most of all, enjoy your time with your aging parents this holiday season and remember the best gift you can give them is your gift of time.

Combine Good Taste and Good Nutrition

Make plants the main attraction

A substantial amount of research shows that people who eat a plant-based diet — mainly fruits, vegetables, whole grains, and legumes — live longer and enjoy better health than people whose diets consist mainly of animal-based foods like meat.

Many cultures developed their cuisines around plant foods out of necessity. Traditionally, animal protein was expensive, so limited quantities were available. Mediterranean, Latin American, and Asian cultures are known for pairing healthy plant foods with lean protein (fish, chicken) and monounsaturated fat (olive oils, nuts).

These diets can have substantial health benefits. For example, a Mediterranean-style diet has been found responsible for:

• longer life expectancy

• reduced heart disease

• relief from rheumatoid arthritis

• lower rates of Parkinson's disease

• lower rates of Alzheimer's disease

Here are three tips to get creative with your plant-based meals:

1. Follow the motto "If it grows together, it goes together." For example, try the Spanish sauce called romesco over grilled vegetables. It's made from roasted red peppers, olive oil, and nuts.

2. Make olive oil really shine by matching a bold olive oil, such as a Tuscan varietal, with other bold flavors, such as rosemary and pine nuts.

3. Complement a milder olive oil, such as a French varietal, with subtly flavored foods.

Eat locally

Locally grown foods may be fresher and have higher nutrient content. Since they spend less time being shipped and handled, they may look and taste better.

Spice it up

Despite the lack of research on their health benefits, spices, herbs, and aromatics (any plant, herb, or spice that adds lively scent to a beverage or food) make other plant foods mouth-watering treats. And they are definitely a healthier option than piling on the salt. Unlike salt, spices have not been linked to high blood pressure, heart disease, or stroke.

Here are four ways to ensure the quality and flavor of your spices:

1. Buy them in small quantities and in their whole form to ensure freshness.

2. Store them in a cool, dry space.

3. Grind them right before use.

4. Toast them dry in a hot skillet or stir-fry them in oil over medium-high heat (both for just 10-20 seconds).

Get excited about whole grains

Rich in fiber, vitamin E, and magnesium, whole grains (such as whole-wheat bread or pasta, or brown rice) are far better nutritionally than refined grains (such as white bread or white rice). And they make you feel fuller longer. Because the starch inside of them is absorbed more slowly, they're less likely than refined grains to quickly be stored as fat. Regular consumption of whole grains also reduces the risk of:

• diabetes

• cancer

• heart disease

• stroke

• diet-related depression (usually associated with very low-carbohydrate diets)

Here are five ways to incorporate different types of whole grains into your diet:

1. Use whole-grain bread, pasta, and brown or wild rice.

2. Try grains from around the world such as teff, spelt, farro, kamut, and amaranth.

3. Blend whole grains with colorful vegetables, spices, and olive oil.

4. Eat whole-grain cold or hot cereals, adding fruit, low-fat milk, or nuts.

5. Season whole grains with sweet spices like nutmeg, allspice, cardamom, and masala spice.

Go a little nuts

In a large trial of men and women, eating nuts five times a week or more lowered diabetes risk by 27%. In another large study, women who ate nuts just about every day lowered their risk of heart disease by 32%.

However, since a one-ounce portion of nuts can pack 160 calories or more, eat them in moderation to help prevent weight gain. Two tasty suggestions: toasted pine nuts sprinkled over whole-grain pasta, or almonds on cereal.

Following the above advice will not only make your meals nutritious, but will also allow you to enjoy some of the most delicious food you've ever eaten.

The Unexpected Health Benefits of Cold Water

Is the idea of hopping in a cold bath or shower completely unappealing? You’re not alone. But, while most people favor a hot or warm shower, this is a fairly new norm. For most of human history, using hot water for bathing was a luxury. Instead, people made due by cleaning themselves in frigid ponds and streams or using other readily-accessible water sources.

And in societies where hot water was publicly available—places like ancient Greece and Rome? Many people still preferred to bathe in cold water. Why? It turns out that exposing your body to chilly water has some surprisingly—and very powerful—health benefits, including:

Increased Energy: Stepping into a cold shower instantly ramps up your heart rate, and the rush of blood through your body will quickly wake you up. You might even find that a few minutes under cold water is just as effective as a piping hot cup of coffee.

Natural Depression Treatment: Research from the Virginia Commonwealth University School of Medicine revealed short cold showers can activate the “blue spot” in a person’s brain. This area is the brain’s main source of noradrenaline, a leading feel-good chemical known for relieving feelings of depression.

Faster Recovery for Athletes: After a strenuous workout, it’s common for athletes to relax in an ice bath. Not only does this numb them to any post-workout pain, but the cold water reduces inflammation and speeds up the recovery process. You can get similar benefits from taking a chilly shower after intense training sessions.

Healthy Skin and Hair: Does your hair or skin feel extra dry after a long, hot shower? It’s not uncommon. Hot water strips moisture from your skin and hair almost instantly. To avoid this moisture loss, turn down the temperature when you jump in the shower—your hair and skin will look and feel a lot better in the long run.

Increased Testosterone: File this one under strange but true. Taking cold showers has been linked to a stronger sex drive in men. Prolonged exposure to cold water has also been shown to increase testosterone production, boosting the libido and enhancing overall strength and energy in the process. Likewise, cold showers keeps the body at a cooler temperature which may increase sperm counts.

Better Circulation: Good cardiovascular health depends on getting enough blood pumping through your veins. An easy way to boost your circulation? Alternate between hot and cold water in the shower. While cold water causes your blood to move towards your organs to conserve heat, warm water brings it to the surface of your skin instead.

The Secret to a Health-boosting Cold Shower

What’s the best way to get the benefits of cold water exposure? Turning the water to freezing and hopping in isn’t always effective. Not only is it unpleasant, but you’ll probably jump out of the shower before your body gets any benefits. Instead, start off with hot water and slowly adjust the temperature until it’s cold but tolerable. Spend at least five minutes under the water before getting out to enjoy the health and energy boost all day long.

ALL ABOUT INTERMITTENT FASTING

Eating right is hard. Counting calories to keep yourself in line can take more effort than it’s worth, which is why thousands of people have turned to a simple, almost effortless eating strategy called intermittent fasting instead. Unlike regular diets, intermittent fasting isn’t about WHAT you eat, but WHEN. And for many, that makes all the difference.

What Is Intermittent Fasting?
Put simply, intermittent fasting is a pattern of eating where you schedule each meal to ensure you get the maximum metabolism-boosting benefit from it. By undergoing a series of short fasts, you push your metabolism to its full fat-burning potential. Fasting can take many forms, from simply not eating until 1pm every day or going full days without more than fluids. The choice of fast is completely up to you and dependent on what your body best responds to, so don’t be afraid to experiment.

 
The Science Behind Fasting

The benefits behind fasting comes down to the amount of time your body spends in a “fed” and “fasted” state every day. Once you’ve digested dinner, your body enters a post-absorptive state for about 8-12 hours where it has low blood glucose levels and turns towards its own fat stores for energy, causing you to burn fat more efficiently. The longer you keep yourself in this “fasted state,” the easier it is to burn calories.

 
4 Intermittent Fasting Methods to Try
It’s not difficult to try intermittent fasting. Below are four popular ways to fast for overall wellness that might give you the weight loss results you’ve been working towards.

1.  Daily Intermittent Fasting (Lean Gains): As one of the most popular fasting methods for first time fasters, Lean Gains lets you eat for eight hour stretches and fast for sixteen. Most people fast from early evening until 1pm the following day.

2.  5:2 Diet: This simple fasting strategy allows you to eat normally for five days a week and restrict yourself to a quarter of your regular calories (around 500) for two non-consecutive days each week.

3.  Weekly Intermittent Fasting (Eat-Stop-Eat): This method requires that you go without food for 24 hours about once a week. Zero calorie beverages like coffee and tea are okay, as well as chicken bouillon if you start craving salt.

4.  The Warrior Diet: If you’re looking to build muscle quickly, the Warrior Diet requires a 20 hour fast followed by four hours of eating every day, usually in the afternoon.

Safety Precautions Before Fasting
While some people swear by the results they get from intermittent fasting, others find it leaves a lot to be desired. It’s normal to feel a little weak from fasting, but occasionally people experience more severe symptoms that compromise their health. If you don’t how your body will respond to fasting, make sure to start out small. It’s smart to try out the Lean Gains method for a few weeks and modify it when necessary so you don’t feel too uncomfortable. Keep in mind that it’s not a sign of failure to sneak a small snack during a fast.

For many people, intermittent fasting is a great way to get their bodies performing at optimal levels. Take the time to experiment with this wellness practice, and you might find that it’s an eating strategy that produces big benefits for your body.

GOOD FATS, BAD FATS: WHAT YOU NEED TO KNOW

Wouldn’t it be great if healthy eating was as easy as following clearly defined rules that worked for every situation?

Yeah, keep dreaming.

Nothing in life is that simple, least of all nutrition. Foods that we’ve happily eaten for centuries can quickly be vilified in diet books, causing them to vanish from store shelves -- and no food group has been more affected by this trend than fat itself.

Not so long ago, many nutritionists believed that eating fat made people fat. But health science today provides a more nuanced view. Now, we know that the fat in your diet doesn’t directly lodge itself in your belly, and that many kinds are essential eating for a healthy diet. Dietary fat keeps your skin soft, your organs happy, and your blood and muscles functioning properly. In fact, a healthy diet should consist of at least 10% fat every day.

That’s not to say ALL fat is good for you, though -- the nutritionists got some things right the first time around. Some fats are far more beneficial for your body than others, and learning the difference between good fats and bad is an important way to make strides towards total health.

Trans Fats: The Bad Fats
By far, the most dangerous fats in food today are trans fats. Trans fats are a byproduct of hydrogenation, the process that turns liquid oils into solids to improve their shelf life. On labels, trans fats are usually listed as “partially hydrogenated oil.” Found primarily in processed foods, even small amounts of trans fats can increase your risk of chronic disease.

Eating foods with lots of trans fats directly increases the amount of LDL (bad) cholesterol in your bloodstream, which can lead to inflammation, heart disease, stroke, diabetes, and dozens of other dangerous conditions. In fact, research from Harvard Medical School recently found that for every 2% of calories in a diet that come from trans fat, your risk of heart disease rises by 23%.

The Healthy Fats
Unlike toxic trans fat, good fats abound in natural foods like nuts, seeds and even vegetables. Fewer hydrogen atoms are bonded to their carbon chains, meaning that most healthy fats are liquid at room temperature. While this may cause them to spoil faster, it also means they are less likely to coat your arteries and cause heart attacks.

There are two main types of healthy fats: polyunsaturated and monounsaturated. Monounsaturated fats include common oils like olive, peanut and canola, while polyunsaturated fats are known as omega -3 and 6 fatty acids and are found in eggs, fish and walnuts. These healthy fats work wonders for your body by building up cell membranes and reducing inflammation.

Your body can’t make these fats for itself and needs to get them from your diet, which is why they are considered essential. When eaten in moderation, both mono and polyunsaturated fats help lower cholesterol levels and reduce your risk of heart disease.

Keep Essential Fats in Your Life -- and Your Diet
It’s time to change the bad rap around fat and reject the idea that all dietary fat is dangerous. Not only can fat be delicious, it’s also essential for good health. So long as you stick to natural fats and reject trans fat in all forms, you’ll be doing your body a big service by eating some fat every day.  

Seven Simple Daily Steps to Better Health

Establishing a simple daily routine of healthy habits can have significant beneficial effects on your health, happiness and overall wellbeing. With time, these repeated actions become good habits because they occur without thought and become automatic. Some good places to start?

1. Brush and Floss Your Teeth Twice a Day

According to a study published in the American Journal of Medicine, participants who brushed and flossed on a daily basis had a significantly decreased risk of stroke. Another study published in the Journal of the American Geriatric Society, found a 65% higher risk of developing dementia in participants who did not brush their teeth. Other benefits include a reduction in gum disease which has been linked to heart disease, tooth loss and infection. Poor oral hygiene has been linked to erectile dysfunction in men and underweight pre-term babies of mothers who have gum and tooth disease.

2. De-stress and Stay Organized

If you have a busy day scheduled tomorrow, consider organizing things ahead of time. This can save time and help keep things running smoothly in the morning. Some good examples? Choose what you’re going to wear and lay it out the night before -- it’s simple but can save precious minutes. Other must-tries? Put the coffee maker on a timer, pack the kids’ lunches in advance, and have dry cereal in bowls ready to go -- just add milk post-wake up!

To de-stress even more, think further ahead.

• Make sure the gas tank is topped up on Sunday

• Over the weekend, cook the entire week’s meals in advance

• Organize your calendar on Friday nights, including everything for the upcoming week -- children’s activities, doctor’s appointments, work commitments, get-togethers and more. Some people prefer a big, oversized paper calendar, while others opt for smaller planners, apps or mobile calendars.

3. Exercise Daily

Exercising as little as 20-30 each day will improve and maintain your health. Exercise reduces physical and mental stress while at the same time releasing endorphins into the bloodstream that will improve your mood. In addition, exercise promotes heart health by improving your circulation, blood flow and at the same time contribute to helping alleviate anxiety.

Another bonus to breaking a sweat? You’ll reduce the cognitive decline associated with aging, improving your memory, controlling your weight and strengthening your muscles all at the same time. It’s the ultimate triple threat!

4. Get a Good Night’s Sleep

Sleep is nature’s great restorative cure. As you sleep, you’re naturally improving memory, mental acuity and attention spans, while promoting creativity and, even, curbing inflammation. And if you don’t? Those benefits decline -- or, in some cases, drive more harm than good.

A good example? One recent study found that people who slept less than six hours per night had higher levels of C-reactive protein in their bloodstream. This protein is linked to inflammatory heart disease. In another study participants who slept between five and seven-and-a-half hours per night had fewer deaths than those who slept less than five hours. The takeaway? If you want to live a healthy life, get a good night’s sleep so that you wake up refreshed, energized and recharged every morning.

5. Eat Your Veggies

Don’t make veggies an afterthought -- bring them to the forefront of your meals! Vegetables contain many vital nutrients such as fibre, folate (folic acid), Vitamins A, E, C, and potassium and magnesium, plus fiber -- all critical to your health and well-being. And if you’re pregnant or plan to be pregnant soon? The added boost of folic acid in veggies can boost red blood cell production and support healthy spinal growth during fetal development.

6. Be Grateful -- and Write it Down

Gratitude is said to be the single most important element to practice daily in order to achieve happiness. It reframes your thinking to encompass positive reality and allows you to see hidden opportunities. It makes you feel better about yourself, your life circumstances and it draws other positive people to you like a magnet. An attitude of gratitude is inspirational and a means of rising above your present life circumstances and living life to its fullest in the moment. Spend a minute jotting down two things you’re grateful for each day. That simple practice will likely boost your mindfulness and make you feel good about every day.

7. Wash your Hands

Hand washing is vital to good health. According to the CDC, the simple act of washing your hands can curb your cold risk by up to 21%, and other illnesses by 30%, 40% or even more. Make it a point to wash your hands after using the bathroom, handling animals or treating any kind of wound -- and, again, before you eat or drink.

While contaminated hands may appear clean to the naked eye, a host of microscopic germs, bacteria and viruses may in fact be present after a mere few seconds of contact with a contaminated surface. Gastrointestinal infections, influenza and hepatitis A are a few of the diseases which can be spread easily from basic contact.

Healthy Body Tip: Here’s the Rub!

Improve your circulation and help your lymph glands to drain and function better by the way you towel off. When drying off your limbs and torso, brush towards the groin on your legs and towards the armpits on your upper body.

Healthy Eating Tip: Dip Your Carrots!

Snacking carrot sticks? Make sure you eat them with some fat -- a dab of guacamole, let’s say, or a cube of cheese. Without any fat, you absorb very little of carrot's cancer-fighting carotenoids.

The Amazing Health Benefits of Cinnamon

Cinnamon is a powerful spice that has been used medicinally around the world for thousands of years.

Cinnamon’s potent health benefits are derived from the Cinnamomum tree. The bark, specifically, contains several compounds responsible for its health-promoting properties including cinnamaldehyde, cinnamic acid, and cinnamate. Together, these compounds make cinnamon one of the most beneficial spices, rich with antioxidant, anti-inflammatory, anti-diabetic, anti-microbial, immunity-boosting, cancer and heart disease-protecting abilities.

The best part? Even a little goes a long way. Just ½-teaspoon of cinnamon daily can have positive effects on blood sugar levels, digestion, and immunity, among other benefits. Stronger doses can improve heart disease while curbing users’ risk for diabetes, cancer, and neurodegenerative diseases. Some simple ways to get a little -- or a lot -- of cinnamon in your day?

• Sprinkle cinnamon on top of oatmeal, cereal, or toast in the morning

• Incorporate cinnamon into dishes such as classic chili or spaghetti sauce

• Add a teaspoon of cinnamon to your protein shake or morning smoothie

• Stir a teaspoon of cinnamon into a glass of herbal tea or coffee, or stir your coffee/tea with a cinnamon stick

• Combine three cups of milk with one tsp of vanilla extract and one tsp of cinnamon

• Blend and serve chilled -- this “cinnamon vanilla milk” is perfect for kids and adults

Alternatively, cinnamon is available in supplement form and can be picked up at any pharmacy or drugstore. It’s commonly packaged as a solo supplement or as a component in blood sugar support supplements.