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5 Effective Ways to Avoid Joint Pain in Winter

5 Effective Ways to Avoid Joint Pain in Winter

Onset of winter is greeted by many but; at times the temperature drop affects our body negatively. Low temperature usually causes joint stiffness, soreness in joints or inflammation. This makes our joints less flexible and in turn we experience pain or it can also lead to a major injury. To prevent such conditions, we have got 5 most useful tips. Have a look.

1. Eat good food

eat healthy food, eating food

Befriend food that is rich in Omega-3, Vitamin K and Vitamin C. Omega-3 rich foods like, Salmon and nuts can keep a control on inflammation. Food items like green leafy vegetables that are rich in terms of Vitamin K can bring relief from pain. Fruits that are packed with Vitamin C can bring comfort to the damaged cartilage. Apart from that, Yogurt, herbs and spices can also be of great help. However, say no to saturated fat, trans fats, omega 6 fatty acids, refined carbohydrate and MSG.

2. Dress well

well dress, well dressing

Winter demands you to be overdressed. Surely not in literal terms but you have to layer up. Wear warm clothes to avoid skin exposure to cold weather. If you are planning to stay out in winter for long, wearing warm clothes becomes altogether more necessary. Gloves, caps, knee caps, socks everything and anything that make you feel warm and comfortable should be worn.

3. Get going with exercise

best exercise for home

Early cold mornings do not let you get of the bed but; this luxury can be harmful. Working out in winters is really helpful for preventing joint pains. Well if you are not a gym freak then mild stretching and exercising can be of great help. Something as easy as walking and running can also do. Make it a point to be out in sun for at least 10 to 15 minutes a day. But make sure that you do not exercise without warming up. You can also cater the issue by being conscious about regular activities, like take stairs instead of elevators or escalators for limited storeys. You should also take care of your posture. Wrong postures can elevate pain.

4. Stay hydrated

are-you-hydrated-ftr

Low temperature causes stiffness of joints and that further leads to pain. To avoid muscle friction, drink lot of water. It will keep you energized and would help in increasing your stamina to exercise better. Studies have proved that even mild dehydration can bring you pain sensations.

5. Lose weight

woman measuring stomach, remove belly fat

It might sound a bit abrupt but it’s true. People who are overweight face extreme joint pain in winter. So it is advisable to lose weight during winter by eating right kind of food and exercising in order to avoid joint pain. Excessive weight can cause more pressure to the muscles and joints and in turn it leads to threatening diseases.

General tips:
1. If possible preheat your room and car
2. Do not take mild pain or minor injuries lightly
3. Don’t shower in cold water
4. Avoid over exertion
5. Don’t let lethargic attitude creep in

Housewives and Joint Pain: Causes and Solutions

Housewives and Joint Pain: Causes and Solutions

cleaning, cleaning home, exercise and stressing

Housewives have to carry out a lot of domestic chores. They may or may not get help but in general their routine and lifestyle poses several threats to their joints. Be it something related to the wrong methods of doing the chores or the sedentary lifestyle, their quotidian is not much joint friendly.
Let us have a look at certain of its causes

1. Excessive kneeling
Many housewives suffer from knee pain. In reality, they are the victims of inflammation of the bursa. Their front knee experiences swelling and pain. Sometimes that area turns red too. Major chores require kneeling and it causes pressure and friction among bursa and kneecap. Housewives usually don’t pay attention on their postures and time span involved, which leads to inflammation and in turn knee pain.

2. Wrong postures
Usually a housewife is a pro at managing things and doing it all right for her family members but, when it comes to looking at her own body posture, she seems to be a bit not-interested. Conducting tedious tasks or even standing or seating in wrong postures can cause joint pain. Poor posture habits lead to osteoarthritis- due to heavy pressure on knees. Muscles and discs problems are also generally faced due to poor postures.

3. Sedentary lifestyle
Having considered that many of the times, housewives run ultra-busy, and they hardly have time for themselves, it shall also be understood that, at times they also lead a sedentary lifestyle where, leisure has got place but exercise has no room. This causes joint pain.
Other causes include, stress, depression, unattended injuries and also regular wear and tear of muscles due to excessive movements.

Let us look at some solutions
1. Carefully conduct the chores

Housewives consider their chores their primary duty and perform the same with sheer authority however, they should focus on their health too. Say for example don’t rush into things. Plan your schedule and work accordingly to avoid sudden jerks and pressures. Rest during or between the chores even for 5 minutes. Keep on shuffling your postures and in case of minor injuries or pain, consult the doctor.

2. Get involved in exercising and stretching
If along with being a housewife, you are able to be an exercise enthusiast, then it would keep all joint problems at bay. If the rigid schedule of yours doesn’t permit that, then try stretching. Stretch before starting your chores, during your chores and after getting done with them too. Yoga can also be of great help here.

3. Food and weight mechanism
Having a healthy diet is a must for all, including housewives. Having nutritious meals and snacks that can improve bone density and joint strength is advisable. Besides, housewives can easily gain weight due to their sedentary lifestyle. This shall not happen as heavy weight invites lot many joint problems.

4. Physiotherapy
In case of extreme pain, it is advisable to go for physiotherapy treatment that assures drug-free and Natural pain relief.

What your Poop tells you about your health?

What your Poop tells you about your health?

wrist pain, joint pain, muscle stimulator pain

Well, I understand that you might be feeling awkward or not comfy to even think about this question. But it is true, your poop is an indicator of what’s going on in your body and it shows how your health is? It actually indicators about your eating and lifestyle habits is affecting you. There are 6 ways your poo could be indicating problematic conditions for you:-

1. Your gut isn’t working correctly
The reasons could be as follows:

  • Lack of nutrients in the body,
  • Aging process,
  • Irregular blood sugar levels,
  • Disturbed everyday lifestyle,
  • Medicines like painkillers and antibiotics,
  • Macrobiotic imbalances,
  • Chronic diseases like Chron’s and colitis,
  • Medical surgeries,
  • Autonomic nervous system issues.

Solution: Avoid processed food; increase your intake of whole foods like fruits and vegetables and foods high in nutrition. Chew the food well, eat slowly with care. Have a fixed time to sleep. Ignoring all these matters will lead to a chain of problems which further leads to gastrointestinal dysfunction.

2. Your microbiome is off-balance
The reason could be the change in diet or imbalanced diet, antibiotics are on and lots of travelling.

Solution: Eat the vast array of fresh fruits and vegetables and avoid processed foods if possible. Grow your own fruits and veggies or spend time on a farm where millions of germs thrive. Eat prebiotic foods like fruits, vegetables containing starch and tubers, whole grains, beans and legumes. Feed on probiotic foods like yoghurt, kefir, mold-enhanced cheese and fermented products like pickles and kimchi etc. Balancing good bacteria is essential in your body otherwise your body may not be able to perform its task of breaking down carbs and producing digestive enzymes, etc.

3. Your diet isn’t working for you
The actual reason could be the poor intake of dietary fibres, consuming processed food and food sensitivities also play a vital role in the diet.

Solution: Note down what do you eat and any indications you notice. Think about body waste removal diet. Never ignore signs of even basic diseases, which may lead to a lack of energy and other serious health issues.

4. You are thirsty
You are not taking adequate amount of water or water-based foods, more coverage to heat, regular vigorous workouts, specific medications, stress and low carbs or high protein diet.

Solution: Drink more water before and after exercising, stabilize your workout schedule. Meditate and relax and de-stress yourself. Consume more water based foods like fresh fruits, vegetables and whole grains. Being dehydrated, your body will go through more.

5. Stress
Stress is caused due to over workload, less time spent with nature, lack of supportive system and incapability to manage work.

Solution: Go for regular walks, get adequate sun contact, love nature, enjoy soothing music, indulge in light massages, do deep breathing exercises , laugh a lot, cuddle a loved one or your pet, go to swim, do yoga or stretching exercises, relax in a hot tub or take sauna bath, have sex, enjoy non-competitive play and drink green tea moderately. Overstress can lead to lots of mental and physical disorders and builds up walls towards completing your goals.

6. Your workout is not working for you.
The unevenness of high power compared to functional retrieval, extra workouts, the difference in cardio vs. resistance training or inactive routine could be the real reasons.

Solution: Increase mobility, do exercises or movements which you like or thoroughly enjoy so you don’t have to drag yourself to do your workouts.

Keep a note for a certain period of time on how much exercises or workout you do on a daily basis. Give your muscles and body, time to recover after workout injuries or muscle cramps and avoid exhaustion. Following a proper routine will keep your body active, wound free and more energetic throughout the whole day.

Natural Remedies to Cure Post Workout Pain

Natural Remedies to Cure Post Workout Pain

joint pain, workout pain, muscle pain

There is a mass favorite myth that post exercise soreness reflects effectiveness of the workout. Though post exercise pain is a common issue, it nowhere means it does not need to be addressed. Muscle soreness is experienced if you push yourself beyond your capacity or if you try new routines. So here are some natural remedies to get rid of the same.

1. Stretch

stretch, morning yoga

When you exercise, your muscles get contracted and fibers get shorter. So to bring them back to normalcy, stretching is very important. It calms down your body temperature and helps in regaining the mobility of your muscles and fibers.

2. Massage your joints

deep-tissue-massage, massage on joints

Massaging your sore joints can definitely help in relieving pain. It will release the muscle tension and make you feel relaxed. You can use magnesium oil. It consists of magnesium chloride and can work as a great muscle relaxant. Occasional use of foam roller can also help in getting rid of inflammatory fluids and can give a good massage to the sore muscles.

3. Hot pack therapy

hot therapy pack

A hot bath or a hot pack therapy after a rigid workout can help in getting relief from soreness of muscles. Apart from that, it also helps in calming down the inflammation.

4. Cold pack therapy

cold therapy

If you experience muscle swelling post workout then cold therapy is for you. Rub ice pack at the affected area and feel relieved.

5. A short walk or a cycle ride

short walk on cycle

It is difficult to move with muscle soreness and walking after a tough workout sounds painful. But things can get worse if you do not move. One must move to calm down their body’s temperature and muscle soreness. A short walk or a cycle ride will help in improving blood circulation and enhance the supply of oxygen to the joints, which can help in bringing relief from the pain.

6. Hydrate

hydrate, drink water

Many a times, dehydration makes a workout troublesome and painful. So make sure that you are properly hydrated while working out and even after that. A hydrated body can quickly recover from muscle soreness post exercise. Light yellow or colorless urine is a sign of a hydrated body.

7. Food

healthy foods, healthy vegetables, good health

Have nutritious food to avoid muscle soreness post workout. Having more of green leafy vegetables can help in enhancing your metabolism and can give energy to your muscles. Fruits like watermelon, berry, Kiwi and pineapple can also help in fighting against pain and inflammation. Fish and fish oil are also reliable options.

8. Rest

after workout rest

Rest well post workout to get relief from muscle soreness. Your body needs enough time to remove lactic acids from your worked out muscles.

9. Physiotherapy devices

physiotherapy device, physiotherapy device

In case of extreme pain, use physiotherapy devices to get relief. Having pain killers can cause side effects in long run while on the other hand; physio devices provide quick relief that too without any side effects or drug-invasion.

Reasons and Remedies of Joint Pain

Reasons and Remedies of Joint Pain

back pain

Gone is the days when joint pain was an issue to be dealt with in the older age. Majorly due to sedentary lifestyle and poor eating habits, people belonging to the age group of 30+ experience joint pain, these days. However, it is important to note that severe diseases like Osteoarthritis and Rheumatoid Arthritis rarely occur to people below the age of 30 and the exact causes of such diseases are yet to be discovered. Nonetheless, here are some common reasons of joint pain amongst middle-aged people.

  1. Poor posture

poor posture, good posture

The working class of people usually attends long shifts and do not pay much attention to the posture. This can damage one or more than one muscle. Sitting for long can put excessive pressure on the neck, discs in the back and on the shoulders as well. To cater this issue, one must maintain right sitting postures and should avoid sitting for long or in a stretch. Taking a break of a minute or two once in an hour can help.

  1. Overuse of a muscle

hand-cramps, Overuse of a muscle

Our muscles and tendons have a certain limit to bear exertion. Beyond that point, if they do not receive the much deserved rest, they would start hurting. Say for example, an athlete is at a risk of developing runner’s knee. RSI- repetitive strain injury is another example of this situation. RSI includes muscle, tendon and nerve pain. Wrists, elbows, arms and knees are at the risk here. To eliminate the fear of pain up to some extent, a good and a healthy diet clubbed with regular exercise is advisable. If you still experience pain, go for electrotherapy instead of gulping pain-killers as they too have a negative effect on our body. Electrotherapy works as the natural cure and can also be used as per one’s convenience.

  1. Unattended injuries

knee-injury, Unattended injuries

At times, we ignore an injury either intentionally or unintentionally. The same can be or can’t be safe depending upon the nature of the damage. However, in certain cases, injuries damage the muscle or the tendon or the ligament and cause chronic or acute pain in the later years of life, i.e. when the affected muscle or tendon or ligament starts losing its strength. So it is advisable to not take any injury lightly.

  1. Overweight

kids-overweight

If a person is overweight, he or she might experience severe knee pain once they enter the age bracket of 30+. The heavy weight puts more pressure on the joint and the cartilage supporting the knee starts losing its shock absorbing capacity which in turn leads to acute or chronic pain. Hence, maintaining an ideal body weight is highly important.

Lifestyle changes you should make

  • Adopt a healthy diet having more of fresh fruits and vegetables
  • Exercise regularly, but do not fall for overexertion
  • Practice right postures
  • Avoid lifting heavy weights
  • Develop a standard sleeping pattern
  • In case of pain, go for electrotherapy as it is free from any drug invasion.