Archive for October 2018
Preventing Osteoporosis with the Right Diet
It doesn’t have to be a huge change!
Osteoporosis: bone loss. Osteoporosis: old age. Osteoporosis: not my problem. Few people ever think that osteoporosis will become their fate. Outwardly, there are no symptoms- osteoporosis doesn’t cause pain, nor does it manifest itself in any visible way. Most people never even consider the word until they break a bone and pay a visit to their doctor. The fact is, bone loss is reality for everyone on earth- after our thirties, bone loss begins, and our lifestyles either slow or accelerate this natural process. Diet is the number one way you can control bone loss and prevent weaker bones from causing problems in your life.
In the Moment: Muscle Spasm Management
Muscle spasms happen
It is a brutal reality but the first step to treating a muscle spasm is to accept that it is happening- fighting it is only going to make the problem worse. Take a deep breath and commit to laying low for up to 72 hours (longer in extreme cases).
Step 1 is to ice. Muscle spasms represent a breaking point: what got you here was a set of soft tissue strains and sprains that went unaddressed until they could be borne no longer. In order to prevent a serious injury from occurring, your body goes into spasm. Unfortunately, at this point, a certain degree of injury has already occurred, and the accompanying inflammation is a good indicator of this. So step 1 is to use ice to reduce inflammation in the immediate aftermath of a spasm.
Step 2 is switch to heat. After the inflammation has been reduced and the pain has receded, we need to start the healing process. Heat helps tight tissues relax, encourages blood circulation and brings the nutrients your body needs to heal.
Step 3 is to repair. After the spasms have stopped, you need to gently reintroduce your body to purposeful exercise, with a focus on strengthening the region of injury so that the spasms will not recur.