Managing Muscle Pain After a Weekend of Physical Labour

When you do a lot of physical labour, especially house or yard work, it can be hard to avoid the discomfort and stiffness that often arises. However, you can help yourself to feel less sore by keeping a few simple things in mind.

Pace yourself – don’t try to do it all in one day!

Many people overdo it when they are tackling their house or yard work, which can make them feel tired and sore later on. Instead, spread the work out over two or three days, and only do one task on a single day. This can reduce the intensity and strain on your muscles as well as make you more productive.

Drink plenty of water – this will keep you hydrated and help improve circulation to your muscles. You might also want to ice your sore areas to decrease any inflammation and relieve pain.

Exercise safely and slowly – this can be the hardest thing to do in terms of managing muscle pain, but it is essential to avoid overdoing it too quickly and risking injury or overuse syndrome. Muscles can be very sensitive and can respond poorly to sudden increases in exercise duration or frequency.

A common type of exercise-induced muscle soreness is delayed onset muscle soreness (DOMS), which develops a couple of days after a workout. It’s a sign that your body needs more time to adjust to a particular movement or load, says Juliet Hilsop, Total Body Physio, who a few years ago was voted most influential clinician in the field of back pain.

It can be difficult to tell the difference between soreness and muscle pain — and it can be hard to know whether you’ve injured yourself or just need to rest and recover. But if your soreness lasts longer than a few days or doesn’t go away, it’s important to call your doctor right away.

DOMS can be caused by many different things, including poor circulation in the muscle, which results in micro tears that are painful and weaken the muscles, says orthopedic surgeon Mark S. Schickendantz, MD.

Other causes of soreness include myofascial trigger points, which are small spots throughout soft tissue that get very tight and don’t get the blood flow they need. These trigger points can cause persistent aches that are difficult to treat.

Overuse and stress – these are also common reasons why many people experience sore muscles after a weekend of physical labour such as moving house, gardening and home renovation to name a few. It’s a good idea to take steps to manage these kinds of muscle pain at home before it gets worse or leads to an injury, such as getting more rest, reducing your stress, and improving your posture and ergonomics.

Managing muscle pain with meditation and other techniques for relaxation can be helpful too. These can be done at home or in the office and may improve your sleep as well as help to alleviate muscle pain.

Ultimately, muscle pain that is not relieved by rest, ice, or over-the-counter medications should be seen by a health care professional. If your pain is intense and lasts more than a few days, it could be a sign of an injury that needs medical attention, such as a serious muscle tear, rhabdomyolysis, or a spinal cord injury.

Essential Tips for Joint Care

Joints is a point where two or more bones of your body are connected. With the help of joints, it enables you to do certain actions such as bending, rotating, and twisting. Without joints, we’ll be like static human beings that stays only in one position.

Joints are cushioned between the cartilage and synovium to make sure that your bones do not rub together. The whole area is also lubricated with synovial fluid to make sure both bones and joints can move freely and easily. But unfortunately, as we grow older, combined with improper movement, posture, and carrying weight that’s too much makes the cartilage in our joints to wear and tear. When this happens and not taken care of early on, it will lead to arthritis.

So how do we keep our joints healthy and stable? Here are some tips below:

  1. Watch Your Weight
  • First things first, you must keep your weight at a reasonable number to help your joints. Joints are the ones holding your bones and at the same time your body weight. Joints such as your knees, hips, back, ankles, are the ones who bears the maximum percentage of your body weight. This is the reason why you feel pain in these areas when you become overweight.
  1. Get Regular Exercises
  • This connects to our point in number one. To keep your weight healthy, proper exercise should be done regularly. Not only it can help you stay fit and right, it can also help your heart rate stable too. Your joints will absolutely thank you later if you do some exercises. If you don’t know when and where to start, consult your personal gym trainer for exercises that can help keep your weight in check without damaging your joints. You can start by doing the best full body exercise in existence: swimming.
  • If you’re a couch potato who tends to sit all day long in front of the TV, or an office person that spends the whole day sitting in front of the computer, then you should consider changing your sitting position from time to time to prevent improper posture that may lead to joint-related issues.
  1. Build Those Muscles Up
  • Strong muscles give support to your joints, so it’s important to build your muscles to keep them strong and healthy. Your joints will do more work than it should be if you don’t have strong muscles to begin with. This is why muscles are important because it acts like a life support for your joints.
  1. Strengthen Your Core
  • There’s more to abdominal muscles than making you look hot and sexy. The main purpose of abdominal muscles is to keep your body straight, which enables your spine to be straight too. If you have a weak core, your spine will probably pull your body behind which leads to improper posture.
  1. Take the Right Supplements
  • Taking the right supplements will also help your joints to be as healthy as possible. Nutrients such as Omega-3 fatty acids also known as fish oil, Curcuma, Longano extract, and Capsaicin are essential supplements for a healthier and stronger joints.

Essential Tips for Better Eye Health and Maintaining Good Eye Sight

Taking the right nutrients is important for a good eye health. Nutrients such as omega-3 fatty acids, lutein, zinc, and vitamins C & E are essential vitamins to prevent eye-related difficulties like macular erosion and forces. To get your daily dose of these nutrients, make sure to add Avocado leafy vegetables such as spinach, kale, and collards on your every meal.

  1. Eat the Right Food
  • To keep your eye health stable, eating the right foods is a must so that you’ll get the proper nutrients that’s good for your eyes. Below is a list of foods you should include in your meal every day:
  • Green leafy veggies: Spinach, Kale, Collards
  • Fatty fishes: Salmon, Tuna
  • Non-meat protein sources: Eggs, Nuts, Beans
  • Citrus fruit juices: Orange
  • Oysters and Pork
  • Having a well-balanced diet is also crucial if you want to maintain a healthy weight. The healthier you are, the less likely you’ll get Diabetes, which is the cause of losing eyesight when we grow older.
  1. Stop Smoking
  • The more you smoke, the more likely you’ll get eye-related diseases such as cataracts, optic nerve damage, and macular degeneration. This is why it’s important to stop smoking if you want to maintain good eye health.
  1. Wear Sunglasses
  • Picking the right sunglass to wear is important to keep your eyes protected from the sun’s UV rays. Over exposing your eyes to too much UV will result to cataracts and macular degeneration. Choose sunglasses that has the ability to block 99 – 100% of both UVA and UBA rays. There are two types of lenses: Wraparound and Polarized. Wraparound lenses help protect your eyes from the sides. While polarized lenses on the other hand, decreases glare when driving.
  • If you opt for contact lenses, pick one that offers UV protection.
  1. Wear Safety Gear
  • It’s important to wear safety gear such as protective goggles to protect your eyes especially if you’re working with hazardous tools while on the job. If you’re into sports such as ice hockey, racquetball, and lacrosse, wear eye protection such as helmets with protective face masks to protect your eyes.
  1. Don’t Spend Too Much Time on the Computer Screen
  • Looking at a computer screen for longer periods of time can lead to eye health issues such as:
  • Eyestrain
  • Blurry Eyesight
  • Trouble focusing at a distance
  • Dry Eye
  • Headaches
  • Neck, back, and shoulder pain
  • In order to protect your eyes while spending too much time on a computer screen, you can follow these tips listed below:
  • Check if you’re wearing glasses or contacts that’s up-to-date and if it’s suitable for computer use.
  • Some people may require wearing glasses in order to help them with contrast, glare, and eye strain when using a computer.
  • Place your computer monitor that’s in line with your eye level for optimal usage.
  • Sit on a comfortable chair and make sure that your feet are positioned flat on the floor.
  • If your vision is getting blurry, blink more.
  • Rest your eyes every 20 minutes by looking away from the screen. Do a 15-minute break interval too if you’re planning on spending much more time in front of a computer.
  1. Visit Your Eye Specialist Regularly
  • If you think that your eye health is getting worse as time goes by, it’s time for a trip to your eye specialist for consultation. This is important so that your eye specialist can perform eye exams to check your eyes for any kind of infections such as glaucoma. The earlier the disease is found, the easier it is to treat.
  • Depending on your eye health needs, you can opt on seeing an optometrist or an ophthalmologist for eye exams. Ophthalmologist are medical doctors that can provide eye health maintenance, and can even perform eye surgery. Optometrist on the other hand, can only treat eye diseases but can’t do eye surgery.

Improve Your Digestion Naturally with These Few Easy Tips

Keeping your digestive system healthy can lower the chance of experience with digestion problems such as bloating, indigestion, stomach pains, and more. Once these symptoms aren’t taken care of early on, it will lead to serious long term health conditions. So in what way can we make our digestive system healthy? Here are a few tips for you!

  • Avoid Processed Foods
  • Processed foods are unhealthy and are high in sugar and processed oils which is bad for your health. These ingredients are also difficult to digest too so it’s better to stay away from them.
  • Chew Your Food Properly
  • Take time to chew your food on the table unless you’re in a hurry. The digestive process starts from the mouth and it’s important to chew your food properly so that it will be easier to digest once inside.
  • Keep Yourself Hydrated
  • Drink water every day to keep yourself hydrated. Most people experience digestive problems because they don’t keep themselves hydrated. 8 glasses of water a day is enough to keep you hydrated throughout the day.
  • Manage Your Stress Levels
  • Don’t stress yourself too much on things that don’t even need to be stressed about. Being stressed may cause you not to eat properly. Plan your day ahead to keep you away from stress.
  • Consume Lean Meats
  • Lean meat contains high amounts of protein which is essential for your body. Stay away from fatty and unhealthy meats and stick to lean meats such as pork and tender loins. Fatty foods can slow down your digestive system process.
  • Exercise regularly
  • This may seem a bit out of place, but exercising regularly can help maintain your weight at a reasonable number. A simple walk in the park is enough to start your day.
  • Stop your vices
  • Skipping alcohol and smoking prevents you from getting heartburn and stomach ulcers. Your digestive system will thank you later.

So there you have it! Just by taking care of yourself and following these tips listed above, you’ll have a happier and healthy digestive system in no time.

The Magical Wonders of Lemon Juice

Lemon juice is equipped with beneficial health benefits that helps fight off different kinds of infection or diseases in our body. In this article, we’re going to talk about the benefits of Lemon juice and why it’s important for our day to day lives.

The Benefits of Lemon Juice

  • Lack of vitamin C makes you vulnerable to different kinds of infection. This is why drinking Lemon juice is essential for your body because it’s packed with vitamin C. Vitamin C is packed with antioxidants which prevents oxidative damage to human cells. It helps keeping our immune system healthy and stable too, and it also helps keeping our histamine levels as low as possible to prevent us from getting stuffy noses while having a cold.
  • And it doesn’t stop there, it also helps fight off harmful oxygen molecules in the body that produces cancer. Lemon juice has been the primary medicine for fighting off colds and flu too. This is because it’s packed with vitamin C, which is a nutrient that’s responsible for reducing harmful toxins inside the body. Not just colds and flu, it’s also good for rheumatism, kidney stone and arthritis remedies. As for skin infections, Lemon juice also helps on removing warts.

Lemons and Citric Acid

  • Acidic is a word that comes to mind when we think about lemons. But the citric acid found in lemons is the most common form of vitamin C which is essential for our body. It can also be used as a dietary supplement when used properly.

Using Lemons as a Hair Lightener

  • Did you know that lemon also works great for your hair? Yes it is! In fact, using lemon is one of the oldest method to lighten your hair. So how do we apply it to our hair? Let’s see down below:
  • Dip lemon juice into your comb and use it to comb into your wet hair. Repeat it a few times and let it dry in the sun thereafter. Keep in mind that the acidic nature of lemons can make your hair dry, so it’s a good thing to apply honey into your hair afterwards which acts as a conditioner. It can be a bit sticky, so make sure to rinse it thoroughly with warm water.
  • So how does this work? Citric acid found in lemon juice opens up the cuticles of the hair which enables the UV rays to reflect on the hair which then starts as a bleaching process.

Lemons and Flavonoids

  • Not just citric acids, lemon juice is also rich in flavonoids. Flavonoids are potent anti-oxidants that helps regulate enzymes to reduce growth of some deadly tumors.

Lemons and Terpenes

  • Lemons are also rich in terpenes. Terpenes helps prevent the oxidation of “LDL” which is also known as “bad” cholesterol. The more LDL your body contains, the more likely you’ll get heart-related diseases. So it’s a good thing that lemons are here to save the day.

Lemons and Limonene

  • Lemon Zests contains an ample amount of limonene, which are responsible for fighting off cancer. Limonene also increases your liver enzyme levels which helps detoxifying carcinogens. Limonene can also be used as a solvent and cleaner. Back in the old times, lemons are used by hospitals as disinfectants.

Lemons and Psoralens

  • Lemons also contain psoralens which helps fight psoriasis, a common skin disease that appears as red and itchy scales in the skin.

Lemon Juice for Preserving Food

  • Did you know that lemon juice also helps in preserving food? Yes it is especially vegetables. Soak lettuce leaves in cold water mixed with lemon juice and refrigerate it for an hour. Keep your avocados and apples from being rotten by sprinkling them with lemon juice.