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Thursday, March 30, 2017

10 Ways to Relieve Back Pain Without Medication

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Tensions, stress and bad positions cause this evil. But this constant pain can be solved with natural alternatives that you can put into practice in a simple way. If the cause of back pain is not a big deal, these ideas will work. Know the advice of specialists.

How to relieve back pain fast?

8 out of 10 people will suffer from back pain at some point in their lives, according to the National Institutes of Health (NIH). But most people can heal, prevent and avoid this evil with non-invasive or expensive options. Here are some ideas to take better care of the spine and back.

10 Ways to Relieve Back Pain Without Medication
1. Care for the posture

It is essential to avoid pain and keep the spine safe. When you sit down, support your back; Stand up straight and avoid dealing with heavy objects as long as possible. If you have to lift a load, bend your knees and keep your back straight, advise the NIH.

2. Breathe deeply

"Put your hands on your abdomen and feel how your belly moves when you inhale and exhale. Do it as many times a day as possible to improve the posture of the spine. Deep breathing reduces pain and generates well-being, "advises Dr. Kenneth Hansrah, an orthopedic surgeon in New York.

3. Combat stress

"Stress is a common problem in today's society, mainly because more pressure to be efficient has created imbalances between work and private life," said Christina Geithner of the American College of Sports Medicine ( ACSM). He added that among other ills, it causes back pain.

How to reduce stress

There are many methods of stress reduction, including breathing, meditation, progressive relaxation, yoga and regular exercise. They all tend to reduce anxiety, depression, heart rate, blood pressure and improve the feeling of relaxation and well-being. (ACSM).

4. Do exercises every day

By strengthening the trunk and joints, pain is fought. The American College of Sports Medicine reports that you only need 10 minutes a day to perform simple exercises such as neck stretching and side to side, top-down and ear-to-shoulder movements.

5. Limit the use of devices

Dr. Michelle Collie, director of the Rhode Island High-Performance Physical Therapy Center, says she started seeing cases of patients with a headache, neck and back pain caused by the use of mobile devices six or seven years ago. They call it "text message pain."

What can be done

Experts say the most important thing is to take frequent breaks when using mobile devices or desktop computers. Try to get up every 20 minutes, rotate your shoulders and neck or take a short walk to improve blood flow.

6. Consume vitamin D

Strengthens the entire bone system. In addition to being found in some foods, the body produces it when the skin is exposed directly to the sun, says the National Library of Medicine. You should stay in the possible 10 minutes in the sun every day, leaving the face, arms and legs exposed.

7. Make cold or hot compresses

Although it has never been scientifically proven that the use of cold and hot compresses resolve a lumbar injury, they can help reduce pain and inflammation and allow greater mobility in people. Warm baths can also contribute to relaxing muscles. Source: NIH.

8. Control the weight

Maintain adequate nutrition and diet to reduce and prevent excess weight, especially the fats around the waist, which test the lumbar muscles. A daily diet rich in calcium, phosphorus and vitamin D helps promote the growth of new bone. Source: NIH.

9. Rest well

It is not only important to sleep between 6 and 8 hours a day to avoid neck and back pain, but it is essential to have a good posture at bedtime for the spine to relax. He sleeps sideways to reduce the curve of his back, and always rests on a firm surface. (NIH).

10. Stop Smoking

If you smoke and have back pain, stop doing it. Smoking reduces blood flow to the lumbar spine and causes vertebral discs to degenerate, reports National Institutes of Health (NIH). Another advice from specialists is to wear low heels or limit very high heels.

Think about alternative medicine

There are many non-invasive drug options. It is scientifically proven that yoga and acupuncture relieve back pain. There are also chiropractic treatments that tend to eliminate pain, traction, and other techniques like relaxation, breathing, and biofeedback.

When should I go to the doctor?

If the back pain becomes more intense or persists for more than 72 hours, call the doctor. And especially if you feel: numbness or tingling, severe pain that is not relieved by rest, pain after a fall or injury, difficulty urinating, weakness, numbness of the legs or fever.
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How to Fight The Flu Fast in Five Steps

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Got flu? So you may be wondering how to get rid of the flu? Try to beat the flu naturally using home remedies. Infectious, contagious and viral, the flu is caused due to viruses called myxoviruses influenza A and B.

It arrives quickly and sharply: muscle and headache, fever, fatigue. The flu can knock you out for weeks while still being a young, healthy adult. For children, the elderly and people with a weak immune system, the risks of complications, such as pneumonia, are much higher. The best way to protect yourself is to get vaccinated soon.

How to Fight The Flu Fast in Five Steps
You sneeze. Your nose sinks. The head makes you a little hurt. Maybe you already have chills and throat that tingles unpleasantly. You are "catching" a cold, no doubt! But getting rid of a cold does not go through the antibiotics. A cold, in fact, is not due to a bacterium, it is of viral origin. So it does not react to antibiotics. 

1. Getting vaccinated is essential

This year's vaccine is the same as last year's, but you need to get a new one this season. If you get it now, it should protect you until April, when the virus disappears. The vaccine prevents disease up to 80% of the time in adults under 60 years and about 50% in those over 65. If you get sick but are vaccinated, you will usually suffer a milder form of the disease.

Consider the vaccine "quadrivalent."

The standard vaccine, called trivalent, protects against three of the most common flu strains of the past year: two of the influenza A (H1N1 and H3N2) and one of the influenza B virus. The quadrivalent version that was started In 2013, protects against those viruses plus another, from influenza B. B strains are the most active at the end of the flu season, in February and March.

2. High dose vaccine

The high-dose Fluzone vaccine has four times the antigen dose against influenza than the standard vaccine. A manufacturer-supported study, published in the New England Journal of Medicine, found that it was slightly more efficient than the standard flu vaccine in people 65 and older.

The secondary effects

However, according to the Centers for Disease Control and Prevention (CDC), the high dose version is more likely to cause side effects, such as a headache, muscle, and fever. Consumer Reports experts recommend that older people should weigh the potential risks and benefits of the vaccine when deciding which one to take.

3. The nasal, less efficient

This year the CDC's Immunization Practices Advisory Committee does not recommend using the nasal spray vaccine because it has proven to be less effective than injected vaccine.

4. Antivirals

If you are at high risk, do not wait to take antivirals. Oseltamivir (Tamiflu) and zanamivir (Relenza) medicines can relieve the symptoms of flu, reduce complications and reduce the chance of spreading the disease if you take them within 48 hours of getting sick.

Ask your doctor

"If you have symptoms and are in a high-risk group, ask your doctor for antiviral drugs," says Fiona Havers, MD, of the CDC and one of the study's authors. At high risk if you are over 65, you are pregnant, you have a chronic disease like asthma, you have a weakened immune system, you are obese, or you live in a home for the elderly.

5. No to antibiotics for the flu

These drugs only work against bacteria and the flu is caused by a virus. However, the CDC study found that doctors continue to prescribe antibiotics to 30% of people with the flu. Using them when you do not need them can make them less useful when necessary and increase the risk of infections.

What works

Instead, opt for what is proven: sleep a lot and drink lots of fluids, in addition to the use of over-the-counter medications. Acetaminophen (Tylenol and generic), ibuprofen (Advil and generic) and naproxen (Aleve and generic) reduce fever and headache, and often work better than products like NyQuil and Theraflu, which contain medicines you probably do not need, according to A report from Consumer Reports.

Where to go for vaccination?

You can get a vaccine almost anywhere: not only in your doctor's office but also in the pharmacy, supermarkets, churches and even at airports. So, where should you go? You can search by zip code for the place that is most convenient for you on the site: www.vaccines.gov or www.cdc.gov/vaccines

Does the vaccine hurt?

The puncture is a minor annoyance, considering that it prevents a disease that in some cases can be complicated and take you to the hospital. Also, the vaccine gives real guarantees that you can have a winter protected from dangerous viruses, and not infecting others.
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How to Fight the Scourge of Hepatitis

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Achieving improvements in prevention, detection and treatment could help eliminate hepatitis B and C as serious public health problems in the United States, and save nearly 90,000 lives by 2030, according to a new report.

About 1.3 million people in the US UU. Have chronic hepatitis B, and about 2.7 million have chronic hepatitis C. These infections cause about 80 percent of all liver cancer cases worldwide.

The incidence of liver cancer in the United States increased by 38 percent between 2003 and 2012. Deaths from liver cancer increased by 56 percent during that period, mainly due to viral hepatitis, according to the report of the Academies National Science, Engineering and Medicine.

"Viral hepatitis simply does not have enough priority in the United States," lamented report committee chairman Dr. Brian Strom, rector, and professor of biomedical and health sciences at Rutgers University in Newark New Jersey.

"Despite being the seventh leading cause of death in the world, and to end the lives of more. and more people every year than HIV, road accidents or diabetes, viral hepatitis accounts for less than 1 percent Of the research budget of the US National Institutes of Health, "Strom said in a news release from the academies.

How hepatitis is spread 

Hepatitis B spreads through body fluids, for example through sexual contact or sharing of drug use items IV. It can also be transmitted from an infected woman to her baby at birth.

Hepatitis C also spreads through blood contact, and most people become infected by sharing needles and other types of drug use, according to the US Centers for Disease Control and Prevention (CDC). UU.

There is a vaccine for hepatitis B, and hepatitis C can be cured with little drug treatments, according to the report.

The number of deaths in EE. UU. For hepatitis B could have been halved by 2030 if:

  • About 90 percent of chronic hepatitis B patients are diagnosed.
  • About 90 percent of diagnosed patients receive care.
  • About 80 percent of patients who need treatment receive it.

Those measures would prevent more than 60,000 deaths and also reduce liver cancer and cirrhosis from hepatitis B infection by about 45 percent, according to the report.

Treat all patients with chronic hepatitis C in EE. UU. Would lead to:

  • A 90 percent reduction in new infections by 2030.
  • A 65 percent reduction in hepatitis C deaths.
  • 28,000 fewer deaths by 2030.

But eliminating hepatitis B and C as serious public health threats in the United States by 2030 requires dynamic testing, diagnosis, treatment, and prevention methods, such as needle exchange, the report said.

The authors of the report emphasized that a coordinated federal effort is needed. They recommended the expansion of syringe exchanges for injecting drug users, free access to hepatitis B vaccine in pharmacies and other easily accessible places, and free treatment for anyone with hepatitis C.

Medications to cure chronic hepatitis C are costly: the complete regimen for a patient costs about $ 90,000. One way to make it more affordable is to create voluntary licensing agreements between the federal government and patent owners, according to the report.

The report committee also recommended tests and vaccines for hepatitis B in prisons. The authors also said that hepatitis C infections of inmates should be detected and treated. They noted that there are many hepatitis infections in prisons.
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Wednesday, March 29, 2017

15 Tips To Get Out Of A Relationship Routine

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If you live as a couple, do not forget to always give an air of freshness to the relationship and not be carried away by a gray and dull routine, which ultimately distances from the life you want. So that it does not pass, we have prepared these useful tips.

As we advance in the stages of life as a couple, sometimes we are doing things more automatically, prioritizing the practicality about enjoying each moment and living the present. That is why it is always advisable to give a real refreshment to the relationship and to the daily life so that the essence of complicity and love necessary to build our days together can never be extinguished.

15 Tips To Get Out Of A Relationship Routine
It is important to define the routine clearly. Often we excuse ourselves in the routine to explain a way of acting, a route that we follow so that only daring to take shortcuts or alternative ways, and put us in a new angle, we can already look with other eyes what we call routine and Life together:

1. Keep curious about yourself

Not because they are ' husband and wife ' they have to adapt to flat roles of 'duties and rights,' but surely they will grow each as a person and have much to teach each other.

2. Yes to kisses and hugs

To feel each other in the day to day, in the daily life with spontaneous kisses and hugs, will give a touch of intimacy very sweet. Without any goal, just take a few minutes to enjoy yourselves.

3. Do things related to your common tastes

Benefit from the synergy between the two and do not stop doing those things they like in common, like going to the movies or the theater or playing some sport. That having a good time is a routine. Propose to resume these activities by setting a  date and time for not postponing them.

4. Create thematic environments

Like when they decorated the room for the honeymoon, putting an environment with candles, flowers and aromas can create suggestive worlds in which to dive together.

5. Reviving the first date

Going from time to time to the place where they met and relive the whole love story they have lived ever since will be a stimulating and romantic experience. 

6. Romantic notes and details

Sticking a romantic note with a post-it in your wallet, in the refrigerator or in the car will give you a surprise joy that will make you think of you. The same will happen with small details such as cooking something rich, waiting at the end of work to share a drink in a pub, or anything that their partners enjoy and can bring happiness.

7. Friday of complicity

Choose some Friday from time to time to get together after work and take a walk around the city or the environment where they live. Walking aimlessly and talking about what they want to do or would like, is an excellent opportunity to do something different together.

8. Think Positively

Always try to find the bright side of the situation and both talking and thinking give an opportunity to the real part of things, and share it with the other. 

9. In trying times, give yourself a break

In stages that may be lower, choose a day to share together without talking about problems or concerns. Never forget to enjoy each other. They can take a walk in the evening: after finishing their work, spend 30 minutes to walk hand in hand and enjoy an entertaining conversation.

10. Do not forget to say 'I love you.'

In the good and the evil, saying those two words with sincerity and from the bottom of the heart will always make a difference.

11. A special meeting

Dedicate yourself one day and arrange for each other, and have a romantic night just for the two of you, which can include bubble baths, sleep together in a hotel or even make a getaway out of town.

12. Change your day-to-day habits

Walk through different streets than usual, go out with a friend or friend to have a coffee, eat different things, recover some hobby, buy cute clothes, etc. 

13. Do not neglect

Remember to never forget the sensuality, worry about the physical aspect, buy sexy clothes or a pleasant perfume.

14. When you do something that pleases and makes you feel right: Say thanks

Believe it or not, this makes the other person more eager to do things pleasing to the other as they feel good.

15. Send messages

At the beginning of the relationship, we usually send romantic or unexpected messages to surprise us, which is lost with the passage of time. Well, take it back !! You'll love it.

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7 tips for traveling as a couple and not finishing apart

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Traveling as a couple could be the worst mistake of your life and even lead to separation if you do not have in advance certain patterns of coexistence and mutual tolerance. Here we will give you the keys to travel as a couple and not end up separated.

7 tips for traveling as a couple and not finishing apart

Before starting the trip

Agree on topics such as tourist places to travel, budget  of trip, transportation they prefer and limitations of each (sleeping in tents, insect phobia, shared bathroom, etc.)

Brindense spaces

Traveling as a couple does not imply that everything should be done in two. If you want to take the time to be alone, you have to respect it. Taking place is healthy and keeps them from saturating each other quickly.

Share moments with other people

Being together and in intimacy is very positive for the couple. But it is also good to exchange experiences with other people if they are of the place much better. This will renew the energy and cause both to change air to face the following days.

Do not go to bed angry

If there is an argument or a fight, do not go to sleep angry. Traveling as a couple is not easy because they are far from family and friends. You two are the only ones who have and must solve the problem by talking.

Alternate the tastes of one and the other

In the morning they can follow a plan that he likes and negotiate for example, that in the afternoon go together to a place that she wants.

Try new things

Do at least one thing you've never done before. Find out how the couple works in the face of a different challenge. Testing is excellent when traveling as a couple.

When you come back, take stock

Discuss what they learned, what mistakes they made, what they liked and what they did not like. This will prepare you better for next time and more will ensure that there will be a next time.
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An Open Letter to the Girl My Boyfriend Cheated On Me With

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One of the biggest fears women have being in a relationship is being cheated. At least I, I always feared that would happen in my relationship. But I trusted my boyfriend like no one else, and I was sure that our love was stronger than any passing attraction, but it was not.

One day I discovered that he was unfaithful to me, he had deceived me and I could not allow myself to follow him. Finding out about things was difficult, but time has healed all the wounds, and today I want to tell the following to the girl who got between us:

Open letter to the girl with whom my boyfriend cheated on me
I know your name. I know who you are. I knew it from the moment you entered his life, and from that moment I could not get you out of my head, but for your sake, I will not say your identity. We've never met in person, but I know you also know who I am. My boyfriend cheated on you. You knew him through social networks, so you should have known that I existed; That he was not alone.

I could tell you that I congratulate you, that you won, or any kind of cliché of those who never genuinely say, but I will not. I just want to say thank you. Thank you in spite of the fact that you caused me so much pain, that you took my relationship, that you were selfish and only thought about your happiness.

Maybe you think I hate you because you did what all women fear that they do, but no, you've actually done me a great favor. You took a load off me that for a long time I did not have the courage to do myself. Thank you for releasing me. Thank you because I have saved myself from a future full of pain and many lies. Thanks to what happened I could see things from a different perspective.

Thank you for giving me a good reason to say goodbye to the biggest obstacle I've had in front of me. I always believed that the relationship I had with him was the best, but I did not realize all the problems that existed between us, problems that for a long time did not allow me to advance. Thanks to you, I was able to open the way to a better future.

Thank you for taking the blame, for giving me a reason to leave and start from scratch. If you had not gotten into our relationship, I would not have been able to get away without feeling the remorse that, on many occasions, makes you come back.

Thank you for reminding me that I deserve more than a relationship full of lies and deceit. And of course, I do not deserve to live any emotional abuse or the trauma of the experience of knowing that he sleeps with you.

Thank you for showing me that my dad was always right when he told me that relationship was not worth it, that he was not the man I deserved. And thank you for that I have now recovered the real friendships that I left aside to be with him.

Thank you because now I know there are better ways to spend my time and my tears: I know there are people who deserve to be in my life, and he is not one of them.

Thank you for giving me the opportunity to fall in love again, to have another first date, another first kiss; To have a new relationship. I still do not know if things will work and will be the man I spend the rest of my life with, but I know that if everything ends, there will always be more opportunities.

Thanks to you and him, now I know what things I will not allow in a relationship again. I know the man I want to have by my side.

Thank you finally because now I know that you can not enjoy happiness without having known the pain. Without your interference in our relationship, I would not have realized all these things. Thanks to you, today I am a new person.

Sincerely,

The girl they cheated on
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What is the best exercise to prevent the aging of muscles?

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The price that age makes pay to the body even reaches the cellular level. However, the damage attributable to the cells in the tired muscles is particularly acute, as they do not regenerate quickly and weaken according to their mitochondria, which produce energy, are reduced and become less vigorous.

What is the best exercise to prevent the aging of muscles?
However, a study published this March in Cell Metabolism suggests that certain types of exercise routines can partially reverse what the years cause in our mitochondria.

Exercise is good for people, as everyone knows, but scientists have a surprisingly little understanding of their impact at the cellular level and how this can vary according to the activity and age of the person exercising.

So researchers at the Mayo Clinic in Rochester, Minnesota, conducted an experiment with 72 healthy, sedentary men and women who were 30 years old or younger or older than 64. After the measurements had been set Basal levels of their aerobic condition, their blood sugar levels, as well as genetic activity and mitochondrial health of their muscle cells, volunteers were randomized to a given exercise regimen.

Some of them loaded weights vigorously several times a week, and others did short interval training three times a week on fixed bikes (intense pedaling for four minutes, rest for three and then repeat that same sequence three more times). Some more driven fixed bikes at a moderate pace for 30 minutes a few times a week and loaded light weights for other days. A fourth group, the control group, did not exercise.

After 12 weeks, laboratory tests were repeated. In general, everyone experienced improvement in fitness and ability to regulate blood sugar.

There were some little striking differences: gains in muscle mass and strength were greater for those who exercised only with weights, while interval training had the most significant influence on the development of resistance.

But there were more unexpected results in the muscle cells of the biopsies. Among young subjects undergoing interval training, activity levels had changed in 274 genes, in contrast to 170 genes of those who exercised more sparingly and 74 of those who weighed. While in older volunteers, almost 400 genes functioned differently after interval training, in contrast to 33 of those who weighed and only 19 who exercised moderately.

It is believed that many of these affected genes, especially in those who used with intervals, influence the ability of mitochondria to produce energy for muscle cells. Subjects in the interval routines showed increases in the amount and health of their mitochondria; An impact that was particularly pronounced among older cyclists.

It appears as if the decline in cellular health of age-associated muscles has been "corrected" by exercise, especially if it was intense, said Dr. Sreekumaran Nair, a professor of medicine and endocrinologist at the Mayo Clinic, and author Study. In fact, the cells of the elderly respond somewhat more strongly to intense exercise than the cells of young people which suggests, according to Dr. Nair, that it is never too late to benefit from exercise.
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