Monday, May 16, 2011
Tuesday, May 10, 2011
Knee pain
A few weeks ago, I started having noticeable knee discomfort after sitting for a while at the computer. I remedied this within about 10 days by changing where and how I sit. I moved my laptop to a short table, about 12' tall, like a coffee table, then arranging the computer on the corner, so that when I sit cross legged, my knees have more space and don't hit the table legs. I sit on a thick yoga cushion, about 4" deep, but a thick wool blanket folded several times would also work. I can now sit for longer times and get up easily.
The reason this worked is because the hips are opening, and all the thigh muscles are being comfortably stretched. It is your thigh muscles that play a big part in your knee health. This includes center thigh muscles, inner, outer and backside (hamstrings). Keep these muscles pliable to keep pressure off of your knees.
One of my yoga teachers used to say, "To keep out of the nursing home, be sure to be able to get up and down off the floor easily". He is 67 years old and is extremely fit and spry and only began yoga about 5 years ago after having a heart attack. The body can and does repair given the correct tools!
Most people sit in a chair every day with the legs crossed, thus contracting all the muscles I just mentioned. Or you spend a lot of time standing...un-naturally...meaning...in heels, tight shoes and on a hard surface. Most people will unconsciously lock their knees when standing, especially in heels and for long periods of time. To stand and improve your abdominal muscles, don't lean forward on anything, like a desk or counter top. Instead, stand with more weight back toward your heels vs. toes, knees soft; not locked and keep your hips about an 1" from the counter. Your abs will help you stabilize. If you can not reach the work area, move your feet closer, but not your hips. Try this at home at the kitchen sink and you may notice your abs working and your back relaxing.
Nutritional health for muscles: Muscles need calcium, magnesium and potassium to help prevent cramps. Other nutrients are important also; silica, phosphorous, manganese, iron and copper. Good, healthy, organic and locally grown fruits and vegetables are your best sources of minerals. Your "3 orange fruits" are high: cantaloupe, papaya and mango. Your "3 B's"; banana, broccoli and baked potatoes. Your "3 greens"; spinach, avocado and leafy greens. Top off with some sweetness, honey and molasses are also good for muscles and nerves. The highest source of potassium, (higher than bananas) are good ole lima beans!
The reason this worked is because the hips are opening, and all the thigh muscles are being comfortably stretched. It is your thigh muscles that play a big part in your knee health. This includes center thigh muscles, inner, outer and backside (hamstrings). Keep these muscles pliable to keep pressure off of your knees.
One of my yoga teachers used to say, "To keep out of the nursing home, be sure to be able to get up and down off the floor easily". He is 67 years old and is extremely fit and spry and only began yoga about 5 years ago after having a heart attack. The body can and does repair given the correct tools!
Most people sit in a chair every day with the legs crossed, thus contracting all the muscles I just mentioned. Or you spend a lot of time standing...un-naturally...meaning...in heels, tight shoes and on a hard surface. Most people will unconsciously lock their knees when standing, especially in heels and for long periods of time. To stand and improve your abdominal muscles, don't lean forward on anything, like a desk or counter top. Instead, stand with more weight back toward your heels vs. toes, knees soft; not locked and keep your hips about an 1" from the counter. Your abs will help you stabilize. If you can not reach the work area, move your feet closer, but not your hips. Try this at home at the kitchen sink and you may notice your abs working and your back relaxing.
Nutritional health for muscles: Muscles need calcium, magnesium and potassium to help prevent cramps. Other nutrients are important also; silica, phosphorous, manganese, iron and copper. Good, healthy, organic and locally grown fruits and vegetables are your best sources of minerals. Your "3 orange fruits" are high: cantaloupe, papaya and mango. Your "3 B's"; banana, broccoli and baked potatoes. Your "3 greens"; spinach, avocado and leafy greens. Top off with some sweetness, honey and molasses are also good for muscles and nerves. The highest source of potassium, (higher than bananas) are good ole lima beans!
Monday, May 9, 2011
Shoulder Therapy
December 2010, I injured my right shoulder when I fell backwards from a height of 3' off the ground. It seemed as though, all my weight fell on my shoulder.. Directly after the fall, I felt fine, I could move my arm normally. Then "delayed onset syndrome" kicked in and I could not move my arm more than 3" away from my body.I was frozen. It has been nearly 5 months now and I am nearly 95% better. My previous symptoms were:
*Could not raise my arm over my head at all, could not cross my arm to the other shoulder; i.e.. movement of taking a shirt off overhead. Could not sleep on my right side without pain. Painful to lift my arm to wash my hair. Any prolonged use of my arm ended up in extreme throbbing and pain afterward. I had to use my left hand to pick up my right arm oftentimes. Lying down on my back, my muscles would not activate to lift my right arm not even 3" off the floor. I could not do yoga, I could not hold myself off the floor in a downward dog stretch. I had no strength in the arm.
Over the course of these months, I have done a lot of therapies for myself. None involved a physical therapist or a doctor or any pain medications at all. I did involve massage therapists. This route may not be for everyone, but it has worked for me. Here is my list:
1.Massage therapy within a few days of the fall, opened up the fibers so my arm wasn't frozen to my side. Specific, gentle, finger pressure worked well. I had deep tissue later and found that while it was being done, I thought it would help and seemed to, but within a few hours, inflammation set in and I was in pain again. Neuromuscular massage worked well. As well as a technique called Unwinding. If you can find a therapist who does Muscular Activation Techniques (MAT) that is very beneficial for analyzing and firing up muscles that were frozen.
2.Energizing the lymphatic system with hot then cold compresses over the shoulder helped alot. You can also adjust the temperature in the shower for all over the body. Helps tremendously. Also is helpful for headaches.
3.Essential oils like basil, peppermint or lavender are helpful for inflammation. An essential oil massage technique called "raindrop therapy" helped a lot. Lots of cold compresses during the day also.
4.I found the self help methods from Pete Egoscue to be especially beneficial. His website is www.egoscue.com
There are also some great youtube videos of specific Egoscue exercises and stretches for problem areas.
5.Finally, I can do yoga again and does it help so much. I have also learned that I need to stretch everyday to keep from freezing up or slowing down.
6. I have also used a foam roller for self massage and that has been a terrific aid. Rollers are available at Target and come with a video for under $25. Or watch a youtube video of how to use the roller for self "myofascial release massage".
7. And lastly, I have developed a series of upper body strengthening exercises using a resistance band. This is also helpful. However, I could not do this part when I was in pain or inflammed.
So, there you go, pretty much a step by step guide in chronological order of what I have done and has worked! Much credit goes to massage and self massage. The roller is a form of self massage. I still use that today.
*Could not raise my arm over my head at all, could not cross my arm to the other shoulder; i.e.. movement of taking a shirt off overhead. Could not sleep on my right side without pain. Painful to lift my arm to wash my hair. Any prolonged use of my arm ended up in extreme throbbing and pain afterward. I had to use my left hand to pick up my right arm oftentimes. Lying down on my back, my muscles would not activate to lift my right arm not even 3" off the floor. I could not do yoga, I could not hold myself off the floor in a downward dog stretch. I had no strength in the arm.
Over the course of these months, I have done a lot of therapies for myself. None involved a physical therapist or a doctor or any pain medications at all. I did involve massage therapists. This route may not be for everyone, but it has worked for me. Here is my list:
1.Massage therapy within a few days of the fall, opened up the fibers so my arm wasn't frozen to my side. Specific, gentle, finger pressure worked well. I had deep tissue later and found that while it was being done, I thought it would help and seemed to, but within a few hours, inflammation set in and I was in pain again. Neuromuscular massage worked well. As well as a technique called Unwinding. If you can find a therapist who does Muscular Activation Techniques (MAT) that is very beneficial for analyzing and firing up muscles that were frozen.
2.Energizing the lymphatic system with hot then cold compresses over the shoulder helped alot. You can also adjust the temperature in the shower for all over the body. Helps tremendously. Also is helpful for headaches.
3.Essential oils like basil, peppermint or lavender are helpful for inflammation. An essential oil massage technique called "raindrop therapy" helped a lot. Lots of cold compresses during the day also.
4.I found the self help methods from Pete Egoscue to be especially beneficial. His website is www.egoscue.com
There are also some great youtube videos of specific Egoscue exercises and stretches for problem areas.
5.Finally, I can do yoga again and does it help so much. I have also learned that I need to stretch everyday to keep from freezing up or slowing down.
6. I have also used a foam roller for self massage and that has been a terrific aid. Rollers are available at Target and come with a video for under $25. Or watch a youtube video of how to use the roller for self "myofascial release massage".
7. And lastly, I have developed a series of upper body strengthening exercises using a resistance band. This is also helpful. However, I could not do this part when I was in pain or inflammed.
So, there you go, pretty much a step by step guide in chronological order of what I have done and has worked! Much credit goes to massage and self massage. The roller is a form of self massage. I still use that today.
Tuesday, May 3, 2011
Dr. Robert Lustig, M.D.
Feature video on dangers of fructose on the body.
http://articles.mercola.com/sites/articles/archive/2011/05/02/is-sugar-toxic.aspx
In addition, this blogger lists the corn allergy symptoms and also has some recipes.
http://www.cornallergysymptoms.com/
http://articles.mercola.com/sites/articles/archive/2011/05/02/is-sugar-toxic.aspx
In addition, this blogger lists the corn allergy symptoms and also has some recipes.
http://www.cornallergysymptoms.com/
Why isn't food really real?
http://www.cornallergysymptoms.com/
Seems strange to even ask that question, right? But the more I delve into other reasons for slow weight loss, I realize, that it isn't the food, per se, but what is added to the original food. Those chemical additives that texturize, pasteurize, homogenize and preserve the food. The added flavorings... as if real food didn't have flavor! Well, real food does have flavor, but food that has been chopped, ground, minced, molded and pressed into a perfect little package needs to have added flavorings from all the insults it received during processing.
Ever wonder why you (or me) could eat half an apple pie at one seating, but not the equivalent amount of apples at one seating? Sugar foods do not stop the hunger sensations, but the fiber in the fruit does.
In my quest to loose about 20ish pounds and not being able to do so easily, I have read, that a "calorie is not always a calorie". What is important is how your body digests and extracts nutrients from the calorie. The kicker in this century is how does your body digest the added chemicals in the form of flavorings, colorings, preservatives and added vitamins. If your body recognizes the ingredient as a toxin, it will be stored in your fat.
If this sparks your interest, I encourage you to listen to Robert Lustig, M.D, his link is below. Dr. Lustig states matter of a factly that fructose is poison to the body and the body stores poisons in the fat tissue. Hmmm....maybe if I don't eat foods with fructose, then perhaps weight loss can occur easier. Read your labels! Fructose and especially High Fructose Corn Syrup is ubiquitous...in so many foods, especially sauces, salad dressings, cereal and nearly any food product that is in a box. In other words, shop in the fresh produce, meat and dairy aisles and detour around the middle aisles.
I learned that fructose does not suppress the hunger hormone called "ghrelin", sounds like what it is, a little gremlin! Ever see dark circles under your eyes? This could be a corn allergy symptom. Other symptoms are sinus problems, swellings, aches, pains, gas, bloating, depression, constipation, mood swings, overweight and the phenomenon called "brain fog". You know, when you can't think clearly, don't remember or when you put the milk in the cupboard instead of the fridge.
A found a blog that gave great information on corn allergies. That is worth looking into also.
http://www.cornallergysymptoms.com/
Seems strange to even ask that question, right? But the more I delve into other reasons for slow weight loss, I realize, that it isn't the food, per se, but what is added to the original food. Those chemical additives that texturize, pasteurize, homogenize and preserve the food. The added flavorings... as if real food didn't have flavor! Well, real food does have flavor, but food that has been chopped, ground, minced, molded and pressed into a perfect little package needs to have added flavorings from all the insults it received during processing.
Ever wonder why you (or me) could eat half an apple pie at one seating, but not the equivalent amount of apples at one seating? Sugar foods do not stop the hunger sensations, but the fiber in the fruit does.
In my quest to loose about 20ish pounds and not being able to do so easily, I have read, that a "calorie is not always a calorie". What is important is how your body digests and extracts nutrients from the calorie. The kicker in this century is how does your body digest the added chemicals in the form of flavorings, colorings, preservatives and added vitamins. If your body recognizes the ingredient as a toxin, it will be stored in your fat.
If this sparks your interest, I encourage you to listen to Robert Lustig, M.D, his link is below. Dr. Lustig states matter of a factly that fructose is poison to the body and the body stores poisons in the fat tissue. Hmmm....maybe if I don't eat foods with fructose, then perhaps weight loss can occur easier. Read your labels! Fructose and especially High Fructose Corn Syrup is ubiquitous...in so many foods, especially sauces, salad dressings, cereal and nearly any food product that is in a box. In other words, shop in the fresh produce, meat and dairy aisles and detour around the middle aisles.
I learned that fructose does not suppress the hunger hormone called "ghrelin", sounds like what it is, a little gremlin! Ever see dark circles under your eyes? This could be a corn allergy symptom. Other symptoms are sinus problems, swellings, aches, pains, gas, bloating, depression, constipation, mood swings, overweight and the phenomenon called "brain fog". You know, when you can't think clearly, don't remember or when you put the milk in the cupboard instead of the fridge.
A found a blog that gave great information on corn allergies. That is worth looking into also.
http://www.cornallergysymptoms.com/
Subscribe to:
Posts (Atom)