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5 Ways To Avoid Back Pain

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Have you ever given it a thought as to why they say, sitting in a good posture is everything? Most of us spending the majority of our time working on desk jobs could really use a couple of hacks to avoid severe back pain that mostly happens due to sitting in some sort of wrong body posture.

The key is to sit with your back straight. Yes, that simple! But amidst everything going on in our work lives, we often forget to pay attention to the way we sit on our desks.

Ayurveda and Yogasanas have been suggesting right sitting postures (the one that keeps your back straight) for almost thousands of years, but most of us have never paid heed to even one. Better late than never, right? Read these seven ways to avoid (plus, to heal naturally) the discomfort caused in the lower back due to an altered lifestyle.

  1. Limit Your Screen Time
    If you’re a parent, you need to pay attention to the time your child is spending in front of a screen. Studies have suggested that the longer a person spends his time screening (this would include from watching television to working on a laptop to playing video games). When a person slouches in front of a screen, it causes their spinal cord to slightly bend unnaturally, which sometimes also blocks the smooth passage of oxygen through their systems.

The easiest way to tackle this situation is by swapping the time you spend indoors with some sort of physical activity. You can simply choose to go for a walk every morning, or can go for a sport of your choice.

  1. Improve your Workstation
    This hack is especially useful for adults working a desk job at their workspaces. You need to adjust your headrest, chair, and desk as per your convenience so that your back posture remains straight when you work.

Practicing a proper ergonomics would require you to put your computer screen at least 20 inches away from your eye level. While you work, make sure to keep your shoulders in a relaxed position so that you don’t strain your upper back area. Also, remember to maintain proper back support behind your back so that you are at your comfort while working. After every hour or two, make sure to give your neck and shoulders a little stretch.

  1. Sleep the Right Way
    We all sleep in different postures, some sleep hugging their pillow, while some sleep in a weird curvilinear position that could seriously make their lower back ache as soon as they would wake up the next day. Your spine should be well-aligned while you sleep so that you wake up fresh and active in the morning.

For that matter, make sure that your mattress is neither too stiff or too fluffy. A fun hack to keep a check on your posture when you sleep is to use pillows. Now, the pillows can be used in two ways – they can be put below your neck for proper spine alignment, and can also be placed between your legs so that they don’t bend in an awkward posture while you are dozed off.

  1. Back Supporting Exercise
    Good news! You don’t have to worry about taking over the counter medications for your back pain as you can quickly alleviate it with some preventive exercises.

The Plank- This exercise is known for keeping your lower back straight and keeping your posture correct. For this, you need to lie down on the floor with your front against the floor. Next, lift yourself up onto your toes and elbows and hold the position for some 10-15 Seconds. You need to repeat this exercise for about 5 to 7 times a day.

  1. Keep Moving
    Sitting for long hours on a desk can make your back stiff, rigid, and painful. The easiest way to tackle this rigid back situation is by making sure that you keep moving from time to time. For example, take the stairs instead of the elevator when you go for lunch or to some other floor in your office.

Apart from this, make sure to walk the distance to your office (about a kilometer), with your back straight. Engaging your muscles by moving in between your work not only improves your body posture but also helps you relax your mind, which in turns improves the concentration at work.

We may not think about how important it is to maintain a good body posture at all times but not taking care of your lower back can cause a lot of health-related, including severe organ damage. Here are some other hacks you can try to make sure your lower back remains healthy:

Set the alarm for every 30 minutes that would remind you to stretch a little and make your spine straight. Position your chair so that you fix your workspace at a good distance from your eye level.

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General

8 Characteristics Of A Healthy Personality

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A healthy personality is a blend of many tiny factors that altogether make an ordinary personality into a great healthy personality. It also shows how mentally strong one is, a healthy personality is a joyful one who wears a smile, who displays ethical moral values. Take a look below of the characteristics of a healthy personality

  1. He is Adaptable
    A healthy personality is the one who has adaptability in him, who knows how to mold himself according to the circumstances. The social environment is well dealt out by a healthy personality.
  2. He is a Good Listener
    A healthy personality always gives time others to have their say, he listens to them keenly without showing any boredom. He doesn’t just have good command on speaking; instead, he knows others also have the right to express their opinion.
  3. He is Polite
    A healthy personality is always polite in manners, no matter whom he confronts to he always keeps his tone respectful, he doesn’t react curtly with the curt ones, he maintains his individuality no matter what happens.
  4. He is Approachable
    A person who keeps a healthy person is always approachable and accommodating, he is friendly and easy-going, and people find great comfort in discussing their issues with him.
  5. He knows How to Play at Both Sides
    He is smart to play at both sides, he maintains his dignity yet he is humble and meek. He knows how to manage this balance well.
  6. He is Generous and Promising
    A healthy personality is never reluctant to admire others and their achievements, he open-heartedly appreciates others. A healthy personality is the one who knows how to keep the promises. He keeps on his words no matter what happens.
  7. He always Embraces Positive Changes
    A healthy personality always makes him-self embrace the positive changes because he knows there is no end of perfection; you can add up more to your personality no matter in which phase of age you are at.
  8. He can Stand the Difference of Opinion
    A healthy person is not short-fused when he is confronted with the difference of opinion, he stands with it patiently.
    These things prove that you have strong mental health, you don’t get biased, jealous and bitter. We should always try to make ourselves better by making positive changes in our habits.

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7 Tips To Use Your Mind To Strengthen And Heal Your Body

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Many researchers and philosophers have presented the idea that the way we think has a definite effect on our body. The idea was debated a lot in the past few centuries, but recently it has gained a lot of popularity. Recent Studies from major universities approves of the theory.

Many times when we are sad or feeling low in life, our body also suffers due to it, and we catch up with some illness. It is the same as acting happy when you are sad. After a while, you forgot you are acting. You feel better automatically. Hence, your mindset affects your body unconsciously. Here are a few ways to use your mind to feel a healthy person.

  1. Expect your treatment to work.
    Many of us don’t know about ‘Placebo effect’ and its influence on our body. Did you ever question the medication given to you? This is where the Placebo effect comes into play, it says that just taking any medicine and believing that it will heal your body, heals your body.
    Many studies have proved that the effect is natural and works very effectively. This works for anything from physical therapy for a bad knee to medicine for back pain. Just believe it will work and your body will heal automatically.
  2. Prevent Insomnia by indulging in gratitude
    If you have insomnia or don’t sleep well at night, then you should start keeping a gratitude journal. Before you go to bed, write down three things that you are grateful in that day. It can be tasty food, 8-9 hours of sleep, traveling in your own car, etc. Thinking about them generally stimulates happy emotions in you, and you be thankful in life. Repeat this before you go to sleep every night, and you will sleep better at night than before.
  3. Focus on your goals or dream more.
    Every day before getting out of bed, focus and believe that you will achieve your goals, and there is a purpose in your life. Focusing on your goal gives you the extra energy while working and your body won’t suffer due to your long hours working schedule. Hence you can work harder and even live longer. All you need is to focus on your dreams and believe. Eg. – You are a teacher who believes his/her teaching will help someone grow in their life, thinking this every day will make you teach effortlessly and stress-free.
  4. Be optimistic in your life.
    There is a saying, “Everything that happens in your life happens for something good.” If you genuinely be this optimistic in life by always looking at the bright side, then studies show you would be more immune in life. Being optimistic makes you less likely to catch a fever or cold because optimism keeps your immune system at its peak.
  5. Slow aging with meditation.
    Everyone has a fear of growing old, and because of this, you stress out a lot, and often times it affects its body. But if you want to age slowly, then you need to willingly take the right medication regularly. Willingly is an essential factor here as medication keeps your body much fitter — however, the wiliness to live longer matters. E.g., – Almost every old man is given calcium tablets for better bones, but why does it works for some and not for others? Willingness!
  6. Imagine yourself working out to build muscle.
    This is a freak one and may seem illogical to many. But this is for real, researchers have found out that imaging yourself working out without actually working out can build your body. One such study concluded that such mental imagery resulted in 24 percent of muscle growth. This is less than the actual person working out, but it clearly states that imagining help.
  7. Laugh a lot to keep your heart healthy.
    Doctors always recommend heart patient to laugh a lot for a healthier heart. This is because laughter decrease stress hormone reduces swelling of the artery and increase “good” cholesterol in your body. This is the main reason older people are encouraged to go to laughter clubs each morning. And we have the saying, “Laughter is the best medicine.”

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9 Tips To Avoid Diabetes Complications

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Diabetes limits your food intake to a whole another level. If you are at any stage of diabetes or are pre-diabetic, then you have to be extra cautious towards your health and diet in general. On the other hand, looking at the brighter side, Diabetes or a pre-diabetic stage can help you get your food habits back on track and kind of force you to eat healthy throughout the day. Some people have a hereditary line of diabetes, which makes them more prone towards this health complication.

However, there are ways that you should know about which you can actually keep control over your diabetes. By involving a proper diet of both excellent nutritional value and good taste, you can actually have the best of both worlds. There is no harm in admitting to the fact that we all have toxic lifestyle habits that make us vulnerable to health complications such as diabetes and fatty liver. All we need is to alter such awful lifestyle habits, adopt some new one, and make sure that our blood sugar level gets in control. Let’s check out these nine lifestyle tips to avoid diabetes complications.

  1. Lose Extra Calories
    An average study has shown that people who weigh more than what their BMI suggests are more prone to diabetes. Start by shedding a few pounds by cutting on sweet and other carbohydrate related food products. Start by practicing some belly fat, reducing exercise at the gym in order to reduce a few extra pounds. Later, when everything stays in the safe zone, start cutting on excess calories and fat.
  2. Keep a check on Carbs
    Don’t worry. You don’t have to cut on carbs completely, you just have to limit the carbs intake in order to stay safe from diabetes and fatty liver. All you need to do is go for whole grain, brown bread, beans, nuts, and fruits in order to avoid the junk that consists of high carbs value. Visit a dietician who could help you make a full-fledged diet plan if you feel the need.
  3. Don’t Compromise with Your Sleep
    Sleeping is a way to put a full stop to all kinds of hustle for a while. You might already know the prescribed duration of sleep that a person must adhere to, which is 7-8 hours for an adult. If you are sleeping a little less or are over-sleeping, you are most likely to crave for foods that have more carbs in it, which makes your entire diet chart a little imbalanced.
  4. Reduce Salt Intake
    Consuming products and foods with too much salt in it puts unnecessary pressure on your kidneys, which is not good for your health. You need to reduce the salt intake in your diet by seasoning with herbs and spices instead of too much salt when you cook your food. Reducing the salt intake lowers down the blood pressure and protects the well being of your heart at the same time.
  5. Quit Smoking
    Needless to say, smoking is an awful habit which doesn’t only ruin your lungs but also make it almost impossible for you to keep a check on the healthy heart since smoking is one of the reasons behind having an irregular heartbeat. If one is an avid smoker, the chances of premature heart failure increase two times.
  6. Manage Your Stress Level
    With a heap load of the deadline, it’s just a pep talk to say “avoid stressful situations.” There’s no single mantra existing that can help you manage your stress level in a sure shot manner. However, with a couple of lifestyle changes such as waking up early and practicing meditation, you can achieve a peaceful mind sooner than you think. Stress can push to the pre-diabetic boundaries, which are always undesirable. Therefore, make sure to keep 10 minutes of mindfulness aside every day.
  7. Set up Doctor Visits
    Not only you are required to check your blood sugar levels on a regular basis, but you need to keep visiting your personal physician for a routine check-up every six months or so. Especially after your 40s, it is a good idea to keep a check on your blood sugar level on a constant basis.
  8. Manage Your Alcohol Intake
    Getting too much of beer, wine, and whiskey regularly makes it tougher for you to control and manage your blood sugar level. Alcohol alters the regular flow of blood sugar level and makes it go either too high or to an extremely low level. Therefore, if you choose to avoid consuming alcohol every single day, it gets much easier for you to keep a healthy check on your diabetic condition.
  9. Exercise
    If exercising and going to a gym seems like an impossible task for you, make sure to pick an activity or a sport that you enjoy to keep your body super active and charged throughout the day. One who exercises on a regular basis has much lower chances of getting heart disease since while exercising; your blood sugar is brought down by your system.

These were the nine lifestyle habits that you need to incorporate in your daily life to stay diabetes-free.

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