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Body

What is Spinal Stenosis and Who are At Risk?

by allurewellness December 27, 2019

written by allurewellness

Spinal stenosis occurs when the small spinal canal containing the spinal cord and the nerve roots becomes compressed. The compression can cause “pinching” of the nerve roots and the spinal cord and can result in cramping, weakness, numbness, and pain. Depending on the location of the narrowing, symptoms can be felt in the legs, lower back, shoulders, arms, or neck.

Typically, the narrowing can be attributed to “wear and tear” arthritis or osteoarthritis. Other likely reasons include bulging of the discs that separate the vertebrae and thickening of the ligaments found in the back. Symptoms of the condition often starts gradually but typically worsens overtime.

Who are at risk?

Spinal stenosis can affect both genders and is observed to be common among those aged between 50 and 70. However, the condition can also occur in young people who have experienced spine injury or who are born with a narrow spinal canal.

For people born with a small spinal canal, the condition is called “congenital stenosis.” For spinal narrowing secondary to age-related changes, the condition is called “acquired spinal stenosis.”

Spinal stenosis can also be attributed to certain medical conditions such as bony spurs, osteoarthritis, spinal tumours, ankylosing spondylitis, and Paget’s disease.

What are some of the common symptoms?

Some of the common symptoms of spinal stenosis include:

Weakness, numbness, cramping, and pain in the feet, thighs, or legs
Abnormal bladder or bowel function
Pain that travels down the leg
Loss of sexual function
Partial or complete leg paralysis (severe cases)

How is the condition diagnosed?

To diagnose and determine the seriousness of the condition, certain test might be recommended, including:

X-ray of the spine – done to check for bone spurs, osteoarthritis, or narrowing of the spinal canal.
Computed tomography (CT) scan – can take detailed images of the back as well as the spinal canal.
Electromyogram (EMG) – done to check the condition of the nerves going to the legs.
Magnetic resonance imaging (MRI) scan – can take pictures of the nerves as well as the spinal cord.
Blood tests, X-rays of the knees and hips, as well as circulation in the legs to rule out other possible conditions with similar symptoms.

What are some of the treatment options available?

In most cases, conservative treatment is the first option considered. However, in cases where the pain is disabling and severe, surgery might be recommended.

Nonsurgical treatment options

Non-surgical spinal decompression therapy – NSSD is considered one of the most effective treatment options for people with spinal stenosis. Computerised and modern machines can help target the areas of the spine and can decompress them to relieve any pressure on the nerves. This treatment option is also considered more potent when combined with other conservative treatment approaches.
Chiropractic – specific spinal manipulation where manual or instrument-assisted techniques are used work by helping the joints return to their normal motion range. Good motion has also been known to help reduce pain, minimise muscle spasms and tightness, and improve one’s overall health. Motion can also help the formation of scar tissue that leads to stiffness is minimised.

Surgical treatment options

Surgery for spinal stenosis may involve removing bony overgrowths so pressure and pinching of the spinal nerves is relieved.

Spinal fusion – for those with spinal instability or slippage, two or more vertebrae may be fused together permanently using screws to give the spine more stability.
Surgical spinal decompression (laminectomy) – in laminectomy, the lamina or the back portion of the vertebra is removed so the nerves and the spinal cord are exposed. Thickened ligaments and bone spurs are also removed.

December 27, 2019 0 comments

Teeth Grinding: Facts You Might Not Be Aware Of

by allurewellness December 20, 2019

written by allurewellness

Teeth grinding is characterised by repetitive clenching of the teeth. It can be likened to a person chewing vigorously without any food in the mouth. In most cases, patients grind their teeth during sleep. This condition is known medically as bruxism.

While well known and well documented by dentists and doctors, there is no absolute information on what triggers grinding teeth in sleep. There are however several recognised risk factors for the condition. It is reassuring to note however that there are also a lot of effective treatment options for bruxism now available at one’s disposal.

For the uninitiated, below are some facts about teeth grinding not many may know about:

Bruxism affects millions of people

The number of people (adults and children) who grind their teeth (daily or nightly) is estimated to be close to 30 to 40 million. When it occurs occasionally, teeth grinding is pretty much harmless. Chronic bruxism on the other hand is a totally different story as it can really affect the patient’s overall health and quality of life.

Make no mistake about it, teeth grinding does not only occur during sleep. If truth be told, some people clench their jaws ferociously when stressed or when concentrating. Many people also have no clue they grind their teeth until symptoms manifest.

Symptoms can vary from one person to another

Parents and bed partners are often the ones that inform bruxism patients about their teeth grinding. This is especially true if it occurs during sleep. However, when the condition is severe, patients will also notice several red flags that point something is not right.

For instance, those with severe bruxism often experience headaches and jaw pain, two of the primary indicators that nighttime bruxism is happening. In other cases, teeth grinding is so bad that patients chip or crack their teeth from the pressure.

Other common symptoms that point to bruxism include loose teeth, sore teeth, earaches, face discomfort that won’t go away, etc. When not treated properly, the condition may also cause temporomandibular joint disorder (TMJD), a painful condition characterised by swelling of the joints and muscles around the jaw.

Other conditions may also cause bruxism

Sleep apnea, a sleeping condition is sometimes associated with teeth grinding. To avoid bruxism, those with sleep apnea are advised to get proper treatment. For those who already have bruxism secondary to sleep apnea, treating the condition can help minimise, if not totally eradicate the condition.

Mental as well as physical exhaustion may also lead to teeth grinding. In addition, misalignment of teeth as well as heavy snoring may also cause people to grind their teeth at night.

Mouth guards are used to protect the teeth

One of the remedies available for those with chronic bruxism is a custom made mouth guard your dentist can make. To ensure comfort, mouth guards are made of pliable and soft materials that will conform to the shape of the patient’s teeth and bite.

Mouth guards can also effectively protect the teeth from fracturing and chipping. In addition, mouth guards can prevent TMJD and jaw swelling as well as protect the teeth’s enamel from wearing away.

December 20, 2019 0 comments

Body surgery

Chiropractic Treatment: Relieving Knee Pain Without Surgery

by allurewellness December 9, 2019

written by allurewellness

For those who are experiencing knee pain, even the most basic of activities like climbing the stairs, walking to and from the car, picking up the grocery bags, or even getting out of bed can become painful and challenging. Undeniably, knee pain can have a significant impact on a person’s ability to function optimally.

Knee pain can affect people of all ages. It can be the result of an injury (i.e. torn cartilage or a ruptured ligament) or a medical condition such as gout, arthritis, or infection. Minor types of knee pain will often respond well to self-care measures. Other cases however may require chiropractic care and rehabilitation therapy. Severe cases may require surgical repair.

Symptoms of Knee Pain

The location as well as severity of knee pain can vary from one patient to another, depending on the cause of the problem. Some of the most common signs and symptoms that accompany knee pain include:

Instability or weakness
Crunching or popping noises
Stiffness and swelling
Redness and warmth to the touch
Inability to straighten the knee fully

Possible Causes of Knee Pain

Knee pain can be the result of mechanical problems, injuries, certain types of arthritis, foot and ankle issues, and even nerve or muscle irritation from posture or movement abnormalities.

Injuries

A knee injury can affect any of the bursae, tendons, ligaments, and muscles that surround the knee joint. Some of the most prevalent knee injuries include:

Muscle imbalances
ACL injury
Fractures
Knee bursitis
Patellar tendinitis
Torn meniscus

Mechanical Problems

A few examples of mechanical problems that can result to knee pain include:

Iliotibial band (ITB) syndrome
Loose body
Hip or foot dysfunction
Dislocated or misaligned kneecap

Different Types of Arthritis

There are more than 100 different types of arthritis. Some of the varieties that can affect the knee and cause knee pain include:

Rheumatoid arthritis
Osteoarthritis
Pseudogout
Gout
Septic arthritis

Chiropractic Care and Knee Pain

Nowadays, a growing number of people have undergone knee replacement injury. While the surgical technique has helped many people, it is still considered a costly and invasive procedure. Fortunately, there is a treatment option that can relieve knee pain without surgery for many patients before they reach the point of needing surgery—chiropractic care and rehabilitation.

Recent studies have shown chiropractic adjustments have been beneficial for patients with knee pain caused by osteoarthritis. In another study, patients who have had chiropractic knee adjustments reported substantial drops in pain intensity. Fewer clicking and grinding sensations in the knee were also noticed.

In addition, patients were also able to experience increased mobility and were able to get back to doing daily activities after chiropractic treatment. Not only that, patients who received chiropractic care also reported no adverse effects associated with the treatment.

Licensed chiropractors address underlying issues that are causing knee pain and use a combination of techniques to effectively alleviate pain. Chiropractors have also helped patients with knee pain by improving gait, reducing inflammation, and restoring normal alignment and motion of the joints.

Chiropractors often may use mobilisation techniques and chiropractic manipulation in the areas of restricted movement. In addition, modern technologies like radial shockwave therapy (RSWT) and/or cold laser therapy may be used to address damaged tissues and speed up the healing process.

The combination of chiropractic and rehabilitative methods used have not only been proven effective in reducing knee pain, but by increasing motion and restoring the proper mechanics of the joints and surrounding tissues, can decrease the chances of future wear and tear!

December 9, 2019 0 comments

Body dental

What Makes You a Good Candidate for Single Tooth Implant?

by allurewellness November 29, 2019

written by allurewellness

For those who are missing a tooth, here are several reasons why a tooth implant is recommended:

A missing tooth can affect how a person chews and speaks.
If not replaced, the teeth around the missing tooth can move. This will not only affect the bite, it can also put more stress on the jaw joints.
Teeth that have drifted or tipped can become harder to clean. This can put them at a higher risk for gum disease and tooth decay.
It is possible for bone loss to occur around the tooth that is missing.
A missing tooth can also affect the way an individual looks.

While a tooth implant is now considered one of the best options to replace missing tooth, not much is still known about it. For instance, what’s the approximate tooth implant cost? What is the procedure like? When is it considered the best time to get one? Are you a good candidate for the procedure?

If tooth implant is an option for you, it is ideal that you know all the basics so you can really gauge if it is indeed the right option for you. This article will explain the basics of an implant procedure and if you are a suitable candidate.

Are you a good candidate for tooth implants?

Generally, you are considered a good candidate if:

You are in good health. Some illnesses especially chronic ones might slow down the healing process and hinder the successful placement of the tooth implant.

You have enough bone in your jawbone to support the implant. If there is no sufficient bone in your jaw, it is still possible for you to get an implant. However, you might need to undergo another process known as bone grafting to ensure your jaw will have sufficient bone to support the implant.

You don’t smoke. In some cases, chewing or smoking tobacco has been known to increase implant failure rate significantly.

You can commit to regular dental visits. In addition, you also need to have and adhere to a good oral hygiene.

Patients who have had radiation therapy done to the neck or head area will have to be evaluated on a case-to-case basis. People who have other significant medical issues need to check with their dentist so they can get expert guidance.

Are dental implants painful?

Many people who have received dental implants reported very minimal discomfort during the procedure. Since local anaesthesia is used during the procedure, most patients report the procedure was less painful than tooth extractions. After the procedure, a mild soreness or discomfort may be felt. However, it can be easily remedied using over-the-counter pain medications.

What is the success rate of dental implants?

Understandably, a few factors can affect the success rate of dental implant. In many instances, it would depend on where in the jaw the implants are placed. Generally, dental implants have a massive success rate of 98 percent. In addition, if it is looked after properly, dental implants ccould last a lifetime.

November 29, 2019 0 comments

Body fitness

Healthy Methods to Eliminate Belly Fat

by allurewellness November 29, 2019

written by allurewellness

Everyone has some belly fat – some might not be too obvious. Although, there is really no need to panic because that is normal. However, too much belly fat can affect your health in a way that the other fat doesn’t. You might be panicking now on how to shed belly fat soon (menghilangkan lemak perut).

Some of your fat is right under your skin. Another fat is deeper inside, around your heart, lungs, liver, and other organs.

It’s that deeper fat that is called “visceral” fat — that maybe the bigger problem, even for thin people. WIth that said, there are some ways of eliminating belly fat (menghilangkan lemak perut) safely.

Deep Belly Fat

You need some visceral fat. It provides cushioning around your organs.

But if you have too much of it, you may be more likely to get high blood pressure, type 2 diabetes, heart disease, dementia, and certain cancers, including breast cancer and colon cancer.

The fat doesn’t just sit there. It’s an active part of your body, making “lots of nasty substances,” says Kristen Hairston, MD, assistant professor of endocrinology and metabolism at Wake Forest School of Medicine.

If you gain too much weight, your body starts to store your fat in unusual places.

With increasing obesity, you have people whose regular areas to store fat are so full that the fat is deposited into the organs and around the heart, says Carol Shively, PhD, professor of pathology-comparative medicine at Wake Forest School of Medicine.

How Much Belly Fat Do You Have?

The most precise way to determine how much visceral fat you have is to get a CT scan or MRI. But there’s a much simpler, low-cost way to check.

Get a measuring tape, wrap it around your waist at your belly button, and check your girth. Do it while you’re standing up, and make sure the tape measure is level.

For your health’s sake, you want your waist size to be less than 35 inches if you’re a woman and less than 40 inches if you’re a man.

Having a “pear shape” — bigger hips and thighs — is considered safer than an “apple shape,” which describes a wider waistline.

“What we’re really pointing to with the apple versus pear,” Hairston says, “is that, if you have more abdominal fat, it’s probably an indicator that you have more visceral fat.”

Thin People Have It, Too

Even if you’re thin, you can still have too much visceral fat.

How much you have is partly about your genes, and partly about your lifestyle, especially how active you are.

Visceral fat likes inactivity. In one study, thin people who watched their diets but didn’t exercise were more likely to have too much visceral fat.

The key is to be active, no matter what size you are.

4 Steps for Beating Belly Fat

There are four keys to controlling belly fat: exercise, diet, sleep, and stress management.

Exercise: Vigorous exercise trims all your fat, including visceral fat.

Get at least 30 minutes of moderate exercise at least 5 days a week. Walking counts, as long as it’s brisk enough that you work up a sweat and breathe harder, with your heart rate faster than usual.

Moderate activity — raising your heart rate for 30 minutes at least three times per week — also helps. It slows down how much visceral fat you gain. But to torch visceral fat, your workouts may need to be stepped up.

Diet: There is no magic diet for belly fat. But when you lose weight on any diet, belly fat usually goes first.

Getting enough fiber can help. Hairston’s research shows that people who eat 10 grams of soluble fiber per day — without any other diet changes — build up less visceral fat over time than others. That’s as simple as eating two small apples, a cup of green peas, or a half-cup of pinto beans.

Sleep: Getting the right amount of shut-eye helps.

In one study, people who got 6 to 7 hours of sleep per night gained less visceral fat over 5 years compared to those who slept 5 or fewer hours per night or 8 or more hours per night. Sleep may not have been the only thing that mattered — but it was part of the picture.

Stress: Everyone has stress. How you handle it matters.

The best things you can do include relaxing with friends and family, meditating, exercising to blow off steam, and getting counseling. That leaves you healthier and better prepared to make good choices for yourself.

November 29, 2019 0 comments

Skincare Wrinkles

How to Slow Down Aging and Avoid Wrinkles

by allurewellness November 28, 2019

written by allurewellness

There’s nothing bad in having wrinkles. A few facial wrinkles on the face can be engaging and add character to your looks. It is no secret, however, that a lot of us would prefer to keep them at bay.

Without surgical or medical intervention, it can be tough to reverse the appearance of wrinkles and premature aging once they appear. But there are lifestyle changes you can make and steps you can take to slow down the appearance of wrinkles.

What Causes Wrinkles?

Everyone’s skin changes with aging, which is why the skin of a baby and the skin of a 90-year-old looks very much different.

Skin loses elasticity as people get older because collagen production slows down gradually over time. This process can be intensified by pollution, stress, sun exposure, and certain lifestyle habits.

As you age, your skin tends to become drier and thinner, too. When your skin does not have as much volume or moisture as it used to, it can also make it more susceptible to wrinkles.

What Can You Do to Prevent Wrinkles?

Genetics can play a significant role in how people’s skin changes over time. Nevertheless, even if your family has skin that’s prone to wrinkles, you still have a great deal of control over your own skin and how it changes with age.

Although it’s ultimately inevitable that wrinkles will appear at some point, taking care of your skin can go a long way in keeping it youthful-looking and wrinkle-free for as long as possible.

Below are some things you can do to help keep your skin looking youthful and prevent wrinkles.

Protect Yourself from the Sun

It’s an established fact that overexposure to the sun can damage your skin, leading to wrinkles and premature aging.

According to a 2013 research, regular and consistent sunscreen use can slow down the signs of skin aging and wrinkles. To shield your skin from the sun’s damaging ultraviolet (UV) rays and prevent wrinkles, it’s crucial to apply an SPF of between 30 and 50 every single day, even if it’s overcast or you’re just inside the office or your home. UV rays can still penetrate clouds, so don’t skip on sunscreen just because it isn’t sunny.

For an extra layer of protection, wear a wide brim hat, light-colored clothing that will reflect the sun, and sunglasses with UV protection.

Use a Retinoid

Retinoids, derived from vitamin A, are one of the most studied and proven anti-aging ingredients for wrinkles. Also referred to as retinol, retinoids can increase collagen production, which helps plumps up the skin, reducing wrinkles and giving it a more youthful look.

Retinoids also promote skin regeneration and can promote the creation of new blood vessels, which can help improve the skin’s overall texture and appearance.

Dermatologists recommend using a small amount first to test your skin’s tolerance to the product, and using it every other day to avoid skin peeling.

Consult with your dermatologist to know which option is right for your skin.

Moisturize

A moisturizer is like a drink of water for your face. Moisturizers help nourish and hydrate the skin. This is critically important as you get older and your skin becomes even drier, which makes it more susceptible to wrinkles.

Studies also show that using a moisturizer that has Vitamin C and hyaluronic acid are effective at preventing wrinkles from appearing or getting deeper.

Stay Hydrated

Drinking water is essential for good health. Your body needs water for almost every function it does. Besides vital functions like flushing toxins from your body, aiding with digestion, and regulating your body temperature, water can also help keep your skin healthy and hydrated from the inside.

Tap Into Science

Now, in this dawn of technological advancements, science introduced a variety of cosmetic procedures to keep skin looking healthy and youthful. Consult with your aesthetic to find out which of these procedures is right for you:

Ultherapy

Ultherapy is the only non-surgical cosmetic procedure that uses focused ultrasound to stimulate the growth of new collagen deep within the skin. The production of new collagen occurs over time, so results can become more apparent over three to six months.

Botox

Botox injection improves moderate to severe frown lines, smoker’s lines, forehead furrows, and crow’s feet. Botox is an ideal alternative to surgical cosmetic procedures. It’s quick, painless, and seldom causes side effects.

Thermage

Thermage transfers energy from the skin surface, all the way from the superficial layer to the SMAS layer, thereby producing both skin textural improvements, skin tightening as well as face lifting results.

November 28, 2019 0 comments

Body health

What is Spinal Stenosis and What are the Treatment Options Available?

by allurewellness November 21, 2019

written by allurewellness

Anatomy of the Spine

The spine is made of 24 movable bones known as vertebrae. The vertebrae are separated by discs, which act as shock absorbers and prevent the vertebrae from rubbing together.

In the middle of each vertebra is a hollow space known as the spinal canal. The spinal canal contains the spinal cord and nerves, ligaments, and blood vessels. The spinal nerve root canals are surrounded by ligaments and bones.

Spinal Stenosis in a Nutshell

Spinal stenosis is a degenerative condition characterised by the narrowing of the bony canals where the nerves and the spinal cord pass. The condition can develop gradually over time and can also refer to:

Narrowing of the spinal and nerve root canals
Stiffening and thickening of the ligaments
Overgrowth of the bone and bone spurs
Enlargement of the facet joints

While common in the lumbar area, stenosis can also develop along any areas of the spine (lumbar, thoracic, and cervical). Typically, every spinal canal narrows down to some degree with age. However, most people don’t experience any symptoms from a small amount of narrowing.

Common Symptoms of Spinal Stenosis

Symptoms of the condition typically develop over time. However, it can also occur as a sudden onset of pain. Patients may feel a sharp and severe pain or dull ache in different areas, depending on which part of the spinal card has narrowed. The pain can come and go or can occur when performing certain activities such as walking.

Possible Causes of Spinal Stenosis

As one gets older, the bones will undergo degenerative changes that are considered part of the ageing process. Such osteoarthritis is considered one of the common causes of spinal stenosis. However, the rate at which these degenerative changes takes place will vary among different people.

Also, as one ages, the cushioning disc between the vertebrae can start to dry out and shrink. There is also a tendency to lose bone mass. At the same time, bone spurs can also develop. With age and due to stress and strain, the facet joints can also get enlarged. The larger the facet joint becomes, the less space there will be available for the spinal nerve. All of these above issues can collectively contribute to onset of spinal stenosis symptoms.

Stenosis may also be the result of other degenerative conditions like spondylosis or spondylolisthesis, dislocation, traumatic injury, and vertebral fracture. The condition can also occur due to systemic conditions affecting the spine like ankylosing spondylitis or rheumatoid arthritis.

Treatment Options for Spinal Stenosis

No medications or treatments can totally cure spinal stenosis. However, non-surgical conservative treatment is the first step to controlling symptoms of the condition for most people. However, in some cases when there is severe and disabling pain or difficulty walking, surgery may be recommended.

Nonsurgical Treatment Options

Some of the best conservative treatment options for spinal stenosis include:

Spinal decompression therapy

Non-surgical spinal decompression (NSSD), or spinal decompression therapy, is a very effective treatment option for patients with spinal stenosis. Modern, computerised machines may help to target areas of the spine which are being compressed by slipped discs and other swollen tissues and slowly decompress them to relieve pressure on nearby nerves. This treatment is especially effective when combined with other conservative treatment approaches.

Chiropractic

Specific spinal manipulation is a treatment option where manual or instrument-assisted techniques are applied to the spine in order to return the joints to their normal range of motion. Good motion can help remove muscle tightness or spasms, reduce pain, improve the function of the nervous system as well as overall health. Motion also minimises the formation of scar tissue which leads to stiffness.

Physical Therapy

Physical therapists can recommend proper lifting, walking, and posture techniques. They’ll also encourage patients to stretch and increase the flexibility of the spine and legs.

Surgical Treatments

Surgery for spinal stenosis can involve removal of the bony overgrowth to relieve pressure as well as the pinching of the spinal nerves.

Surgical spinal decompression (Laminectomy)

In a laminectomy, the back portion of the vertebra (lamina) is removed to expose the nerves and spinal cord. Bone spurs and thickened ligaments are also removed. Overgrown facet joints situated directly over the nerve roots may be trimmed to provide more room for the spinal nerves.

Spinal Fusion

For patients with slippage or spinal instability, two or more vertebrae may be joined permanently together with screws to give the spine more stability. This procedure may often done at the same time as a laminectomy. This may protect the segment which has been damaged; however, may contribute to increased stiffness and affect other segments later on.

November 21, 2019 0 comments

Body fitness

Is There An Easy Way to Lose Weight?

by allurewellness November 13, 2019

written by allurewellness

There are several ways to lose weight – not only one! Here are some easy weight loss (bagaimana cara menurunkan berat badan) tips that you can adopt in your everyday life.

If you’re desperately trying to squeeze in workouts and avoid your favorite high-calorie treats, it can seem like there’s nothing pain-free about it.

Yet while eating healthier and slipping in exercise does take some work, it really doesn’t have to require heroic effort. Making just a few simple lifestyle changes can pack a big weight loss tips over time.

Here are their top tips on how to lose weight (bagaimana cara menurunkan berat badan) without sweating it too much.

Add and Don’t Subtract

Forget diet denial: Try adding foods to your diet instead of subtracting them.

Add in healthy goodies you really love, like deep-red cherries, juicy grapes, or crunchy snow peas. Slip those favorite fruits into your bag lunch and breakfast cereal; add the veggies into soups, stews, and sauces.

Forget About Working Out

If the word “exercise” inspires you to creative avoidance, then avoid it. Maybe the trick to enjoying a workout may be to never call it working out.

So burn calories and invigorate muscles by beachcombing, riding bikes, grass skiing, making snow angels, hiking, washing the car, playing Frisbee, chasing the dog around the yard, or even enjoying great sex.

Take a Walk

Walking when the weather is nice is a super-easy way to keep fit. No sidewalks in your neighborhood? Try these tips for slipping in more steps:

Trade your power mower for a push version.
Park your car at the back of the lot.
Get out of the office building and enjoy walking meetings.
Sweep the drive or rake the leaves instead of using a leaf-blower.
Get off the bus a few stops earlier.
Hike the mall, being sure to hit all the levels.
Take the stairs every chance you get.
Sign up for charity walks.
Crank the music and get your heart rate up the next time you mop or vacuum.

It all adds up. If you walk twice a day for 10 minutes and try a few of these tips, you may find yourself with a low-impact, 30-minute workout easily tucked under your belt.

Lighten the Foods You Love

One of the easiest ways to cut back without feeling denied is to switch to lower-calorie versions of the foods you crave. A pizza tastes just as good with reduced-fat cheese, and when you garnish low-fat ice cream with your favorite toppers, who notices those missing calories?

Fiber helps you feel satisfied longer, so while you lighten family favorites, you can easily amp up the fiber by adding a cup of whole wheat flour to your pizza dough or toss a handful of red bell peppers on the pie.

Don’t forget to lighten the drinks going with that meal. Try switching from high-calorie favorites to diet soda or light beer, or maybe add a spritz of seltzer to your wine.

Because Hydration Helps

Down some water before a meal and you won’t feel so famished. Grab a low-cal drink in one hand and keep it there. Not only does it make it harder to graze the buffet, but you’ll also be less tempted to sip endless cocktails, too.

Finally, keeping your body refreshed with plenty of water may also help your workout.

November 13, 2019 0 comments

Acne Scar Skincare

Tips to Keeping a Healthy and Smooth Skin

by allurewellness November 12, 2019

written by allurewellness

Vanity Planet shares 10 ways to keep your skin looking healthy and vibrant, especially during summer!

As the warm weather approaches, you’ll want to keep your skin protected and looking great by preventing water loss and addressing dry & dull facial skin.

To keep your skin healthy and vibrant this summer, try these quick, easy, and affordable summer skincare to keep your skin looking its best.

Use sunscreen

With melanocytes on the surface of the skin producing melanin, it’s vital to wear your sunscreen this summer. A sunscreen with a sun protection factor of 30 should suffice, as it blocks out up to 97% of UV rays. Cover your arms, legs, face, and any part of your body that will get exposure to the sun. Most sunscreens will offer protection for several hours, so don’t forget to reapply throughout the day as necessary.

While sunscreen helps protect surface cells against skin cancer, it also protects against sun damage, which over time can cause your skin to wrinkle, as it loses moisture. Although tanned skin looks great, it’s actually damaged skin. So to keep your skin looking smooth and firm (mengatasi kulit wajah kering & kusam) as you age, take the time to protect it now.

Cool off with an ice roller

While ice rollers can moisturize and refresh your skin any time of year, in summer, they’re just a treat. Ice rollers are affordable and easy to use, and they help keep your skin looking vibrant, even as you sweat it out through the summer heat.

Ice rollers can help keep your skin’s layers firm, helping to reduce wrinkles and redness during warm weather months. They also give you a great chance to cool off during the day as you rub the smooth, icy roller over your sweltering skin.

Don’t stop washing

It’s important to remain disciplined with your nightly skincare routine during the summer months. Not only can your skin’s glands become clogged with sweat and dirt, but sunscreens themselves can also lead to breakouts, as they leave the skin quite oily. Protect your skin cells during the day, but let it breathe overnight.

Hydrate your skin

Warm weather zaps your body’s stratum of moisture, and that includes your skin. You may find your face and legs feel dryer and look a little more flaky as the summer drags on. To avoid dullness from dehydration, make sure to keep your skin’s layer of cells well hydrated. Apply a hydrating face mask, or layer a new cleanser that offers greater hydration.

Exfoliate everywhere

While it’s important to exfoliate any time of year, your skin will certainly need it over the summer, as it clogs with sunscreen, sweat, and dead skin from dehydration. Exfoliate everywhere — your face, arms, and legs, too. Try using a soothing body brush to exfoliate your skin and leave it looking refreshed and rejuvenated all summer long.

Treat sun-damaged skin

Don’t just protect your skin, repair it. As your skin tans throughout the summer, you need to remove the damaged skin. While exfoliating helps,

Keep the bugs away with essential oils

From peppermint to lemon to lavender to eucalyptus, essential oils offer effective, natural protection against those flying pests this summer, so you can avoid using harmful, pore-clogging bug sprays.

Take a closer look at eye masks

Sun and heat can prove especially taxing on the thin, delicate layer of cells below your eyes and may leave you with dark circles. Try using a gel eye mask at night to soothe your skin and reduce puffiness.

Don’t forget your feet!

Feet can get especially dry and cracked during the summer, especially as you trod around in flip flops. Keep your feet feeling smooth and looking great with a nourishing foot scrub.

Drink plenty of water

Hydrate your body, as well as your skin. A well-hydrated body keeps skin looking vibrant, and leaves you feeling energized, too.

November 12, 2019 0 comments

Body health

How Chiropractic Treatment Can Help with Knee Pain

by allurewellness November 10, 2019

written by allurewellness

Even the most basic daily activities like climbing the stairs, getting out of bed, and walking to your car can become painful and difficult when you’re dealing with knee pain. Undoubtedly, knee pain can be debilitating and can have a huge impact on your ability to perform your day to day functions.

The good thing is that patients with knee pain don’t have options available which don’t include taking harmful medications, or severely limiting their activity level. Many patients with knee pain are unaware that chiropractic care can be very helpful at eliminating their pains. Seeking chiropractic care for knee pain can help patients regain mobility and carry out daily tasks that are otherwise difficult with painful knees.

Licensed chiropractors can address not only the knees themselves, but often underlying issues that are causing or making the knee pain worse. A combination of techniques and several angles of approach are considered when treating knee pain through chiropractic care. It is best to seek a proper evaluation to determine what are the major factors contributing to your knee pain and how to correct them.

Causes of Knee Pain

Knee pain can be attributed to several causes including:

Arthritis
Soft tissue damage or inflammation
Poor bio-mechanics of the foot/ankle or hips and lower back
Referred pain or tension from lumbar (lower back) nerves
Bursitis
Obesity

Knowing the cause(s) of knee pain is one of the first steps to seeking a cure. Your chiropractor can help you to properly diagnose the pain and identify the best treatment options for your case.

Chiropractic Techniques that Can Help

There are several techniques that your doctor of chiropractic may utilise that can help with knee pain including:

Trigger point therapy / IASTM. These techniques involve using the hands or specially designed tools to apply pressure and movement to specific points on the body. Precisely applied techniques allow tight or spasmed muscles to relax and help to break down the build up of scar tissue in damaged areas.

Spinal adjustments and posture correction. Poor posture and improper mobility of the spine and body can create an imbalance that can put unwanted pressure on the body’s joints, including the knees. Specific spine and joint adjustments can also help restore balance and alignment to immobile areas. This will also help reduce inflammation and pain, restore knee functionality, and limit wear and tear on the body.

Low-level laser therapy. Also known as cold laser therapy, low-level laser therapy works by stimulating the body’s muscles and soft tissues. Low-level laser therapy helps to reduce inflammation and pain, stimulate the blood flow, and speed up the healing process.

Shockwave therapy. Shockwave therapy utilises a specially designed instrument to apply rapid percussion waves to designated tissues. This aids in pain relief, reduction of scar tissue from old injuries, and neovascularization (growth of new blood vessels into an area).

Lifestyle advice. Some people experience knee pain because of detrimental habits and behaviours. Chiropractors can help patients by giving them advice on the daily habits and exercises they need to make to reduce pain and prevent injuries.

Customised orthotics. In some cases, knee pain may result from poor support or movement of the foot and ankle. Customised supportive insoles may benefit those patients suffering from knee pains due to these reasons.

Nutrition counselling. Chiropractors can also provide nutrition counselling to help patients ensure they are receiving proper nutrients that may aid in their recovery. In some cases, they may also suggest programmes or diets to help patients lose the extra weight and help take excess pressure off the knees and other joints of the body.

Knee pain is not something you have to live with. It is reassuring to know that with the right combination of care under a well-trained doctor of chiropractic, knee issues can be corrected so that you can live pain-free.

November 10, 2019 0 comments

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