At any given time, over 11 MILLION people in the UK are experiencing the effects of back pain The cause of that low back pain? A mechanical problem: Imbalance. This means most back pain is not caused by tumors or cancer but rather our daily habits and movement patterns. Step One: Get Moving Exercise and movement are essential for the body. Not only for your lower back, but your entire spine, hips, knees, and all the joints in your body. The motion of simply walking has multiple benefits for your body. The American Heart Association recommends 30 minutes of walking each day, or a total of 150 minutes a week. Their researchers have discovered that this amount of walking can provide additional benefits besides just back pain relief. Some other benefits you may notice include improved cholesterol, increased bone strength, and lowered blood pressure. In addition to simple exercises li...
How much sleep do you really need? On average, adults need roughly eight hours of sleep per night. However, it’s important to listen to your body, so when you wake up feeling your best, track how many hours of sleep you had or remember your nighttime routine. This way you can recreate what works best for you. Sleep isn’t just about the number of hours of shuteye we get each night, but the quality of sleep we get can have a significant impact on our overall health. Check out insights from the Togetherall article’s Sleep Talk and Sleep easier to find out more. The stages of sleep Sleep happens in a series of recurring sleep stages. Each stage plays a part in restoring us and preparing us for the day ahead. Stages of sleep: 1. Drowsiness—we are feeling tired and ready to slip into slumber 2. Deep restorative sleep (non-dreaming deep sleep) 3. Alert stages (non-dreaming light sleep) 4. Dreaming stages (REM sleep) Each cycle lasts about 90 mi...
We ALL know someone who the menopause will or is affecting. This year’s theme is Bone Health, here are some tips to help maintain yours: Optimise dietary intake of calcium by using a calcium calculator (available online). Only supplement with calcium tablets if unable to do so by eating foods rich in calcium such as milk, yogurt, and green leafy vegetables. Optimise blood levels of Vitamin D. This is closely associated with sunlight exposure but can be measured by a standard blood test. Vitamin D deficiency can be corrected with supplements. Dietary intake of 1 gram protein per kilogram of body weight per day. Weight bearing exercise (such as walking) for 30 minutes most days of the week. Add balance exercises and strength training when possible. Avoid smoking. Limit the amount of alcohol you drink.
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