TIP: Make a move on your next date. Invite family, friends or that special someone to exercise with you this week! Plan an outing that includes fun physical activity, like dancing, skiing or bowling.
With Valentine’s Day right around the corner, plan a fun activity that you can do with that special person in your life. Ballroom dancing, doing the Salsa or Tango will get you both moving and in better physical shape.
A good side benefit will be sweet memories created from taking part in a fun activity!
Get moving so you can get fit and well FAST!!!!!
TIP: Slim your salt intake. On this week’s shopping trip, look for low-sodium or “no-salt added” soups, vegetables and beans. Skipping sodium can reduce your risk for high blood pressure!
HOLD THE SALT!
Studies have shown that if we cut our salt intake in half, we cut our risk of high blood pressure, heart disease, and stroke considerably. Make a conscious effort to eat healthy foods, along with more fruits and vegetables. Eliminate the processed fast foods and the junk foods from your diet if you want to be fit and well.
Tip: Beat heart risk. There are no visible symptoms of high cholesterol, and excess levels can lead to a heart attack – so know your numbers! Make an appointment to have your cholesterol checked this Monday.
TIP: Analyze your activities. Think about why you haven’t been physically active and then brainstorm ways to move forward. Remember, exercise doesn’t have to be expensive, taxing or boring!
Did you start the year off with big plans and high hopes of getting fit but you’re finding it very difficult to get moving and actively exercise? Why haven’t you started or been consistently exercising? Lack of motivation? No structured plan?
Analyzing these issues can help you come up with ways to turn these failures into successes. Brainstorm ways to garner the motivation and inspiration needed to get moving.
Here are several ways I do it:
1. I read articles in magazines like “People” that feature weight loss success stories
2. I watch television shows like “The Biggest Loser”
3. I look at pictures of a “thinner me” and visualize myself back at my ideal weight
4. I talk to friends who exercise regularly
5. I visit forums where I find lots of support and accountability partners
6. I make a conscious effort to eat healthier foods and not purchase junk food
7. I keep a food and exercise journal
So, if you have been dreading exercise, take heart in knowing that I have been there, too. Start slowly and build upon your successes. Spice your exercises up by increasing the intensity or incorporating other things you enjoy.
Here is another technique I use to get into the right mindset to accomplish my goals, whatever they may be: I repeat two words “No excuses!” throughout the day to motivate me to exercise or get things done. It works!
If you fall off the wagon, don’t beat yourself up. Every Monday gives you an opportunity to start over. Focus on today . . . do something today that will bring you closer to your goal. Build on that tomorrow.
To your health and fitness,
Iris
TIP: Cherish every pound. If you need to lose weight, take it slow. One to two lbs. per week is a healthy and sustainable weight loss goal.
I like to create a weekly exercise and meal plan that mixes things up so I don’t get bored eating the same foods every week or doing the same exercises. From that weekly meal plan, I create a daily plan outlining my meals, snacks and water intact. I have found it to be very helpful and stress-relieving having my foods charted out daily. I incorporate exercises in that daily plan, too.
For instance, my food chart for today would be: exercise (yoga) at 6:00am; breakfast at 8:00am; a banana at 10:00am; exercise (walk) at 11:30am; lunch at 12:30pm; an apple at 2:00pm; a salad at 5:00pm; exercise (stretching or strength training) at 6:00pm; and fruit at 7:00pm.
I also have check boxes to tick off for every bottle of water I drink (for a total of 80 ounces of water per day). I have increased my daily intake of water to aid me in losing weight faster.
Having a journal will really help you keep track of your food intake and your exercise workouts. It can be as simple as a pen and a spiral notebook. You can find free online journals or you can purchase one you can carry in your handbag or wallet.
Breaking things down into a daily and weekly plan will make your exercise regime or weight loss goals more manageable and sustainable. A journal is a great get-fit tool to have in your arsenal. If your goal is to lose 60 pounds over the next 6 months, break it down to a more manageable and realistic number . . . you will need to lose 10 pounds a month, or 2.5 pounds a week to reach your goal. It’s doable!
As the saying goes, “The best way to eat an elephant is one chunk at a time!”
Sciatica is the medical term used to describe pain felt along the path of the sciatic nerve. The sciatic nerve is the travels from each side of the lower back, down the back of the thigh, and into the foot. When the sciatic nerve is pinched, compressed or irritated, pain will be felt along the route that the nerve travels.
Sciatica is most often caused by a herniated disc or a slipped disc that is putting pressure on the sciatic nerve. However, muscle imbalance and misalignment of the spine can also cause sciatic nerve pain symptoms.
The point of compression, pressure or irritation along the sciatic nerve will determine the area of the body that will experience the pain and discomfort. Lower back pain may be present, but most often the pain in the leg is worse.
Not all sciatica pain sufferers will experience pain in the same areas. However, one or more of the following symptoms are usually described by sciatica sufferers:
• Tingling or numbness in one or both legs
• Weakness in one or both legs, which is painful when standing
• Pain in the back of the leg that increases when sitting
• An electrifying or radiating pain down the leg
• Sharp or shooting pain in the buttock
• Radiating pain that moves down the leg and/or into the foot
• Pins and needles or a burning sensation in the top of the foot
• Numbness in the shin or the foot
• Loss of control of bowel or bladder function
Sciatic pain may worsen when you stand, sit, sneeze or cough. In addition to the symptoms outlined above, you may also suffer from the inability to bend your knee or move your foot or toes, resulting in a reduced range of motion.
Once sciatica is diagnosed and the underlying condition is determined, your doctor or medical practitioner will advise you on which treatment would be most beneficial for your particular condition. There are a variety of treatments available that may relieve or alleviate the pain.
Cold and Hot Packs
A cold pack wrapped in a clean towel and applied to the painful area for 15 or 20 minutes can reduce inflammation and relieve discomfort. A hot pack or a heating pad can also bring relief to the painful area. Alternating or switching between warm and cold packs tends to be very therapeutic.
Over-the-Counter Medication and Prescription Drugs
Non-steroidal anti-inflammatory drugs (NSAIDs), like aspirin, are usually prescribed to treat the pain, stiffness and inflammation. Other over-the-counter medications like Tylenol, Advil and Aleve are also prescribed.
If the pain is severe or persists, your doctor may prescribe pain medication and muscle relaxants to relieve the discomfort associated with muscle spasms.
Bed Rest
Limited bed rest may help ease the pain but prolonged bed rest is not recommended because it may worsen the condition. A mattress with good support is a definite must because a soft, lumpy mattress can cause lower back pain and exacerbate the condition.
Physical Therapy and Regular Exercise
Physical therapy may be prescribed by your doctor to ease the pain. Exercises that stretch the muscles and reduce the pressure on the sciatic nerve are ideal. The use of decompression therapy has been quite successful in alleviating the pressure on the sciatic nerve, thus reducing the pain.
A program that consists of aerobic exercises – such as walking and swimming, movements to improve the flexibility of the muscles, and exercises to strengthen the muscles of the back, abdomen and legs is an ideal treatment for sciatica. Alternative exercises that may be helpful are yoga and Pilates.
Spinal Injections
To increase mobility and reduce swelling and inflammation of the sciatic nerve roots, an injection of a steroid-like anti-inflammatory medicine may be prescribed. These corticosteroid injections mimic the effects of some of the hormones found in the body. When prescribed in doses that exceed your body’s natural levels, corticosteroids control inflammation, thus reducing pressure and pain.
Surgery
If symptoms get progressively worse or you do not respond to conservative treatment, your doctor may recommend surgery. Usually, when the pain doesn’t improve or increase, or you lose control of your bladder or bowels, surgery may be the most viable option.
Alternative Treatments and Therapies
Alternative treatments like chiropractic care, spinal manipulation, acupuncture, biofeedback, and massage may also provide pain relief, increase mobility, and reduce symptoms.
If your condition is treated properly and you adhere to the prescribed treatment plan, your sciatica should not last more than several weeks. In some extreme cases, such as degenerative disc disease or spinal stenosis, the pain can last for months or years.
Sciatica is referred to as a medical condition but really is a symptom of another underlying condition, i.e., spinal stenosis, a herniated disc, spondylolisthesis, piriformis syndrome, or another back problem. Sciatica most commonly affects people between the age of 30 and 50 but can flare up at any time.
Narrowing of the spinal canal is a condition called “spinal stenosis”. When the spinal cord and the nerves inside are compressed or squeezed, you get sciatica.
When you suffer from a herniated disc, the disc loses fluid and flexibility or is compressed. When the discs are compressed, the pressure on the sciatic nerve roots causes pain.
Spondylolisthesis is a condition of the spine whereby there is sliding or slippage (forward or backward) of a disc or vertebra relative to the next disc or vertebra. Where there is slippage, there is narrowing of the spinal canal or compression of the existing nerve roots which causes pain.
Piriformis syndrome involves the piriformis muscle, which is one of the small muscles found deep in the buttocks. It rotates the leg outwards and runs from the base of the spine and attaches to the femur. The sciatic nerve runs very close to this muscle and sometimes it even runs through the muscle. It the muscle becomes tight or contracts, it puts pressure on the sciatic nerve and causes pain.
Sciatic nerve pain or sciatica symptoms are:
• Tingling or numbness in one or both legs
• Weakness in one or both legs
• An electrifying or radiating pain down the leg
• Sharp or shooting pain in the buttock
• Radiating pain that moves down the leg and/or into the foot
• Reduced range of motion
• Loss of control of bowel or bladder function
If you experience any of these symptoms, see your doctor or seek the advice of a medical professional. Sciatica can lead to permanent nerve damage.
Decreasing the pain and increasing mobility can be achieved with proper treatment. Treatment most often includes limited bed rest, over-the-counter medications, prescription drugs, physical therapy, spinal injections, and surgery.
Alternative treatments like acupuncture, chiropractic care, yoga, Pilates, massage, and biofeedback may also provide pain relief and increase mobility.
Sciatica may be prevented by practicing good posture; lifting heavy objects properly, engaging in aerobic exercises like walking and swimming, maintaining a healthy body weight, strengthening and stretching the abs and back muscles, and sleeping on your side with a pillow between your knees.
Getting the mind and body fit and well should be the goal for overcoming sciatica. Get rid of your back pain and sciatica by implementing some of these treatments and preventative measures.
Make Monday the January of every week. The beginning of a new year is a wonderful time to reassess your situation and take the necessary steps to make improvements. It’s important to stick to your plan and see it through. New Year’s promises only stick if we remember them. So revisit resolutions each Monday and take simple steps towards better health in 2010!
Your Healthy Monday Tips will help you stay on track and assist you in adopting good habits to improve your health and wellness. Revisiting your resolutions here every Monday is a simple step you can take to ensure that you reach your goals.
Taking preventative measures to ensure health and wellness is worth it if you want to prevent the alternative, which is being diagnosed with cancer or a debilitating illness. Embarking on a good fitness plan, adopting a healthier eating plan, and balancing your life to decrease stress are very important factors in improving the quality of your life and seeing your overall wellness soar!
Are you experiencing weakness, tingling, or an electrifying pain in one or both legs? Are you suffering from a pain that begins in your back or buttock and moves down the back of your leg and/or into your foot? Do you have intense pain radiating down your leg? 
Are you experiencing numbness in one or both legs? These pains and sensations may indicate symptoms of sciatica (pronounced “sigh-AT-ih-ka”). The sciatic nerve is found in the spinal column. The spine consists of a series of individual bones (the vertebrae) which are separated by discs that look like checkers in size and shape. These discs are cushioned by a gel-like substance that acts like a shock absorber when we move, bend or lift. When the disc loses fluid and flexibility, or is compressed and puts pressure on the spinal cord or the sciatic nerve roots, it causes pain.
Sciatica most commonly affects people between the age of 30 and 50. It can begin suddenly due to a traumatic event or it can develop slowly over time as a result of wear and tear of the lower back. Stress and tension on the muscles in the legs and buttocks can also cause it. In approximately 90 percent of sciatica cases, the cause is a herniated disc. However, sciatica can also be caused by other things, including spinal stenosis, fracture, infection, tumor, cyst, or degeneration of the sciatic nerve.
Having suffered from sciatica myself for several years because of a herniated disc, I know, first-hand, how debilitating it can be. I get an electrifying or a burning pain that radiates down my left leg. I also get shooting pains in my left buttock which usually occurs when I’m sitting on a low sofa or chair and attempting to get up or shift positions. Standing for more than 15 minutes is difficult for me and will bring on sciatic pain. Because the pain is usually so excruciating, I have to immediately sit down or squat to get some relief.
Chronic low back pain and sciatica is usually caused by a sudden traumatic event or manifests over time. There are some not-so-obvious factors that contribute to sciatica:
• Obesity
• Diabetes
• Weight gain during pregnancy
• Poor posture
• Prolonged sitting
• Occupation
• Poor sleeping position
• Poor quality mattress
• Smoking
• Stress
For most people, sciatica responds well to self-care measures that include:
• Stretching
• Exercise
• Cold and hot packs
• Over-the-counter medications
• Transcutaneous Electrical Nerve Stimulation (TENS) Unit
• Bed rest
• Meditation
• Yoga
If chronic low back pain or sciatica symptoms continue to persist or worsen, home treatment may not be enough. Advice from a medical professional or doctor should be sought. Your doctor may recommend some conservative measures, such as:
• Prescription medications
• Physical therapy
• Spinal decompression therapy
When conservative measures do not alleviate the pain within several months, your doctor may recommend:
• Epidural steroid injections
• Surgery
Complementary and alternative medical treatments found outside conventional medicine that may alleviate the pain are:
• Acupuncture
• Chiropractic treatments
• Massage
• Hypnosis
• Botox injections
Although most people recover fully from sciatica, often without any specific treatment, sciatica can potentially cause permanent nerve damage. Other complications may occur, depending on what’s causing the nerve to be compressed. These complications may include:
• Numbness or loss of feeling in the affected leg
• Loss of movement in the affected leg
• Loss of bladder and bowel function
Chronic low back pain and sciatic nerve pain may be severe and persist for a prolonged period of time. Healthy back maintenance is extremely important. If you suffer from chronic low back pain or sciatica, feel free to share what has or hasn’t worked for you in the comments below so we can all improve our health.
Tags: back pain relief, chronic low back pain, Low Back Pain/Sciatica, sciatica
The baby boomer generation has always put a premium on youth and physical fitness. Working out to live longer and improve the quality of our life is the most important thing we can do as we move into our senior years.
If you’re ready to get fit and well, there are some important things you need to know before you begin. Just follow these five tips for getting started on the right foot.
1. An important factor to consider when you start to exercise is the intensity level. You must make sure you’re not getting in over your head. The reason why this is important is because we age differently and, through the years, you may have developed some physical challenges that may need to be taken into consideration before you start an exercise program. Shoulder, knee or lower back issues require a modified program that addresses these common physical challenges. If you don’t adjust the level of intensity according to your physical abilities or limitations, then you run the risk of injuring yourself. Always seek the advice of your doctor before starting any fitness, diet or exercise program.
2. Another important consideration for getting fit and well now is finding the time to do it consistently. Carve out a block of time to exercise at least 30 minutes. You may find early morning workouts are best. Getting that exercise in before you start the day will prevent unexpected conflicts that occur throughout the day from hampering your routine. You will also find that an early-morning workout leaves you more energetic, with more peace of mind, and aids in weight loss.
3. You don’t have to spend a lot of money to get fit and well. That’s a common misconception that some people have about starting to get physically fit. You don’t need to purchase a gym membership or expensive equipment to start getting fit. There are many easy ways you can work physical activity into your life. All you need to do is purchase a good pair of walking shoes, and make sure that you use them every day.
4. Instead of delaying your health and fitness efforts by seeking out a personal trainer and/or waiting until you can afford a gym or fitness center membership, why don’t you purchase some good fitness videos or view YouTube and other online videos that cover your area of interest. Seek out reputable companies and/or certified personal trainers who have produced exercise videos that address your physical challenges and limitations. In fact, if you build a library of fitness videos or have a 24/7 resource for them, you’ll find your workouts are motivating and fun!
5. Have you considered seeking out a workout partner? A spouse, your child, a neighbor, a co-worker, or a dog would be a great companion to keep you motivated and hold you accountable.
Getting fit and well is not hard nor is it an expensive thing to do. Seeking the advice of your doctor, carving out a block of time for yourself, purchasing a pair of good walking shoes, watching a good fitness video, and grabbing a workout partner are five things you can do to get started.
So, if you really want to get fit and well, follow these tips to add years to your life and improve the quality of your life . . . NOW!
Tags: baby boomer, exercise, fit and well, fitness, walking