Don't Worry, Be Happy !

A few years ago an catchy little tune called Don't Worry, Be Happy by Bobby McFerrin was going the rounds. Once heard it took ages to get out of your head. But within that simple song lies a profound message; we spend way too much time worrying.

The thing about worrying is that no good ever comes of it. Worry dissipates your energies, diverting them from more constructive use. As we've got better at curing physical illness so it seems mental illnesses such as stress, depression, anxiety (essentially all aliases for worry) have expanded to fill the gap. And of course these conditions adversely affect physical health.

But even worse than that, worry is a form of thought. And as countless teachers have told thoughts are very powerful things. They tend to manifest themselves in reality. So by worrying, you actually serve to create the very thing you are worried about!

If something is bothering you all the worry in the world isn't going to help (and will most likely harm). Whatever it may be - money, work, relationships, kids, health, family... DO something about it. If the problem is money, start planning and budgeting a little better; if it's work, start checking the job ads or consider something more radical like self-employment or re-training; if it's health, eat healthy, exercise and follow the doctor's orders...

Sit quietly, take a few deep breaths, analyze what's wrong and what you can do about it. Don't be afraid to ask for help through prayer, or even from those you trust.

In most situations you'll have a choice of potential actions (including simply doing nothing and letting what will be just be). And for each, since we can't see the future, a range of possible outcomes - including the best, worst and most likely.

You'll now be empowered by knowledge. Decide what you're going to do. Then do it. And stop worrying, because you KNOW that you've done the best you could in the circumstances, and whatever happens you KNOW that you couldn't have done any better.

Today is the tomorrow you worried about yesterday

Think back to childhood. I'm pretty sure you worried then too. Perhaps you forgot to revise for a class test, or maybe you got dropped from the football team, or your best friend didn't want to let you in a game... At the time didn't it seem the biggest problem in the world, but looking back don't your childhood worries seem inconsequential? And that's how today's worries will seem when reviewed in the world of Spirit. So stop worrying and be happy.

Aching Back From Driving or Sitting? You Can Do Something About It

Back pain complaints are the number one worry of most of those who live and love to travel in their RV’s. When I teach a back clinic at rallys it’s always to a full house and the back ailments, while they are as many and varied as the typical RV group, are a source of pain, discomfort, and even disability to all. What can you do to alleviate the worst symptoms, and how can you deal with your back problem without spending a fortune on surgery, medications and chiropractic visits?
Avoid sitting for more than two hours at a time. Yes, I know this is not what you wanted to hear, but it is a fact. Sitting, whether you are driving, riding, or otherwise occupied, is very hard on the spine.
“Sitting all day is the worst thing in the world you can do for your back,” says Dr. Joel Press, medical director of the Spine and Sports Institute at the Rehabilitation Institute of Chicago.
Sitting puts nearly twice the stress on the spine as standing, and slouching while sitting increases the pressure even more. Slouching pushes the back into a convex, or “C” shape. Staying in this position for hours, barely moving, compounds the damage done by this position. Our backs are designed for movement, as is our whole body. Movement is key to lubricating the disks that act as shock absorbers for the body. When we’re locked into this “C” position we rob our spine of important and essential nutrients. There is no regular vascular supply road to the spine–it depends on movement to provide these essential nutrients.
So what can we do to avoid the painful low back lock up? Change your position. Stand up, if possible, every 15 to 30 minutes, clasp your hands behind your back and stretch. Walk. Walking stirs up the blood circulation to the whole body–especially to the spine–and restores lost blood flow and brings healing nutrients to the whole spinal column. If you have to sit longer, move from a slouch to an arched back several times. Even the driver can do this. Press the lower back against the seat, round, then arch your back to release the pressure of the “C” curve position. Use a lumbar roll to help maintain the natural curve of the back.

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Using Music to Help Relieve Stress

Music can be a great tool to help you relax and get rid of the day to day stresses that effect you. It is such a powerful tool that there are even music therapy courses that focus specifically on the subject. For the casual user, it is important to ensure that you choose the right kind of music though to get the most benefit from it.

Many people may believe that loud or fast paced music is not good for relaxation but this is not necessarily true. It could be that you enjoy heavy metal music and that after a dull and boring day working in an office job, getting home and listening to a vibrant track by your favorite artist may be just the thing you need to help you forget the stresses of the day and focus your mind on something else.

Music can bring back both good and unhappy memories so it's best to avoid anything that may remind you of an upsetting or distressing situation. For example, if you remember a track from a friend's funeral then you may associate the feelings that go with that. Focus instead on music that brings back happy thoughts for you.

As well as the more mainstream and contemporary albums available you can also buy CDs that are designed specifically to bring on a relaxed state of mind. This tracks tend to have rhythms that bring your mind into a state of deep relaxation and are popular with anyone who practices yoga or meditation. They can be good for helping you drift off to sleep if you are suffering from insomnia.

The great thing about music for relaxation is that it does not stop you from performing other activities at the same time. There is no reason why you can't simply carry on with some of those chores or tasks you need to accomplish about the home at the same time.

You can use music to wake you up in the morning if you have an alarm clock with a radio or even better, with a ipod built in. You can also listen to music on the way to and from work in the car. This can help relax you for the work day ahead and minimize any stresses you may feel on the road.

So the next time you have some tasks ahead that you feel will cause you some stress, try to see if there is a way you can incorporate music into it to help you relax more.

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Candle Therapy: Relax, Refresh, Energize

There is much talk of aromatherapy and scents. Everywhere you look, scents are being added to product lines. Traditionally, we see them in body lotions, shampoos and other topical skin care products. Even a well-known toothpaste company now makes vanilla and orange scented toothpaste. Big name marketers know the power of scent.

But why are they choosing the scents they do? In simple terms, scents affect our mood and even our physiology. If something makes us feel good or energized, we want that. Right?

More and more you will see scents added to products we use in our homes, in our place of business, and in the stores we shop in. According to the Sense of Smell Institute, office environments may begin to incorporate scents in the work area to increase alertness, attitude, and work performance.

In a world in which our visual & hearing senses are bombarded with stimuli it's great news that our noses will be in for a treat too.

But which scents affect our moods? Among the many scents available, here a few commonly used fragrances and the mood or physiological reaction they have been known to elicit.

Relax with :
Vanilla
Lavender
Sage
Cedar wood


Refresh with :
Orange
Grapefruit
Lemon
Lime
Patchouli
Verbena

Energize with :
Orange
Peppermint

Foster Romance with :
Jasmine
Sandalwood
Rose
Juniper Berry
Patchouli
Cinnamon Buns

Cherish Pleasant Memories with :
Sugar Cookie
Apple
Pumpkin Pie
Fresh Linen
Baby Powder

So grab yourself a candle. Set the mood in your office or home. Relax, Refresh, Energize!

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Aromatherapy And Stress Relief.

In today’s fast paced work environment, stress is the major outcome. Stress has become a worldwide phenomenon, an epidemic of sorts. Stress leads to other ailments, such as mood disturbances, disturbed sleep, headaches, and indigestion, among others, and can lead to damaged relationships. People find many different ways to relieve the stress in their lives. Some find physical activities to be great stress busters, while others indulge in mental activities to gain relief from stress.
Aromatherapy, which is the use of aromatic substances as well as essential oils, is another great way to relieve the stress in your lives, whether work related, or otherwise. The essential oils – which are the extracts of the aromatic plants – have the ability to provide positive benefits immediately by relieving stress. The stress in you has a direct relation with the emotional element in you. It is, therefore, essential that the essential oils your select has a positive effect on you.
Depending on the aromatic oil you choose, it can have various beneficial effects, such as mood changes, increased concentration, and stimulation of your creative juices. Today’s work environment is totally air conditioned, and you may feel stuffy and have a ‘closed-in’ feeling, leading to increased stress levels. The essential oils from Lavender, Lemon, and Rosemary are known to perk you up in no time. Chamomile, Lavender or Sandalwood essential oils are known as great aromatic treatment to provide relief from various kinds of stress and work place tensions. Lavender essential oils are known to lessen errors on the computer by as much as 25 %!

The Essential Oils

Different essential oils have different stress relieving abilities. A look at some of the essential oils and their properties:

• Eucalyptus – The essential oils extracted from the leaves and twigs of the eucalyptus tree provide relief from confusion and restlessness. It regenerates your being and enhances your vitality, among other things.
• Cinnamon – The essential oil from the cinnamon tree bark is great for providing relief from stress and fatigue.
• Lemon Grass – The oil from the lemon grass improves your concentration, and reduces panic and stress.
• Rosemary – This essential oil is extracted from the flowers of the rosemary herb, and enhances your energy, along with providing increased clarity and concentration. It provides relief from stress, strain, fatigue and lethargy, etc.
• Orange – Extracted from the peel of the orange, this pale yellow essential oil helps relieve anxiety, stress, and burn out.
• Basil – Extracted from the leaves of the herb, the essential oil is pale yellow and helps fight the feeling of negativity, mental fatigue, and burn out, among other things. It also enhances enthusiasm and clarity.
• Cedar wood – Extracted from the cedar tree wood, this essential oil is great when used to fight mental strain, anxiety and worry.
• Lavender – It has been in use for aromatherapy by the ancient cultures, and is the most versatile of all the essential oils. This oil is very beneficial in all kinds of stresses, and helps reduce depression, anxiety, and fatigue. It rejuvenates you and provides relaxation.

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A Simple Meditation to De-Stress at Work

Work is piling up. Your boss is on your back. Your co-worker is whistling 'Dixie,' and an unhappy client just sent you a nasty e-mail. You're feeling short tempered, anxious, and tense - and you're getting caught in a downward spiral of stress. At times, it becomes unbearable and the pressure has you feeling like you're going to explode!

Is it possible to de-stress in the workplace?

Alleviate tension, calm your mind and make your life easier through meditation. "Meditation will help you relax and rejuvenate, increase your energy, clear your thinking and improve your emotional stability. All you need is a strong desire to improve your life and a willingness to practice simple meditation."

Here's how you can take a few moments to meditate while you're at the office, or anytime you're feeling stressed:

Find a place to sit comfortably. Let your body relax. Take a deep breath in. As you exhale, say to yourself, "I am calm, serene and relaxed." Repeat this mantra a few times. Let the chatter in your mind gradually fade away, and feel yourself entering a relaxed state. Let each body part release any tension; relax your toes, ankles, knees, hips, stomach, elbows, shoulders, chest, throat, wrists, finger tips, lips, eyes. Enjoy the feeling for a few minutes.

Thank yourself for taking a break and slowly return to being alert to your environment.

When you meditate, your brain waves move to a calmer, happier place.

The personal advantages of meditation are endless. Inner peace, mental calmness and relaxation all happen through meditation. Difficult situations will become easier to deal with.

You're "calm, serene and relaxed.

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Strategies For Effectively Preventing Anxiety Attacks

Most of the people I've met who have anxiety attacks are almost always afraid to express themselves to certain pple in their lives. So they continue dishonoring themselves by walking on eggshells and not expressing what's really going on.

You can get rid of your anxiety attacks and be Anxiety Free. Anxiety is a terrible condition to have and leaves you feeling very isolated. You need to learn to understand your anxiety and then take control of it. Control through;

1. Searching out your trigger points and what it is about them that affects you
2. Understanding and directing your self talk
3. Building support with loved ones and friends
4. Facing each anxiety and panic attack knowing it will not harm you
5. Forcing uncomfortable situations on yourself
6. Facing your fears and seeing them for what they aren't

Restructure priorities: Emphasize positive, effective behavior.
Make time for recreational and pleasurable activities.
Communicate: Explain and assert your needs to someone you trust; write in a journal to express your feelings.
Try to focus on positive outcomes and finding methods for reducing and managing stress.
When you get anxious, try remove yourself from what is around you ; count to ten ; remind yourself you are safe, no one is going to hurt you.
Learn yoga, martial art, tai chi, or a similar art. Try reading self-help books that stress self-control and help you develop it.
I suggest you take a serious time out from everyone and everything and relax for a couple of days. Give your body time to recharge and settle down.

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Exercises Stretching Body Muscles - The Benefits

A stretch routine is something most regular exercisers give a complete go by. But reading this might make it your prime goal. It is hard work no doubt. But the results make it well worth the efforts involved. A stretch involves a lengthening of the muscles, ligaments and connective tissue that surround a joint and make the movement of the joint possible. The muscles, ligaments and the connective tissues could be considered the drivers and the joint could be seen as the vehicle that makes the movement. So stretching each part of your body will make you more pliable and prepare you for effectively adapting to any situation that may require movement.
Here are the main reasons why you need to include stretching as part of your routine:

• Increases the range of motion

Experts agree that flexibility forms the very base line of fitness. Pliable muscles and flexible joints function at a higher level of efficiency. Each set of joints have different planes in which they move; some move in the forward and back plane, some move from side to side plane, and there are also some that rotate round their own axes. Our everyday functioning does not ensure that the joints and muscles move in all the planes they are supposed to, nor do our daily movements guarantee that the body is moving to it's fullest capacity. Thus it is very essential that we train it according to increase and improve its range of motion very regularly. After all, not using it leads to losing it.

• Prevents injury

An active body is less likely to get injured because it gets accustomed to the out-of-the ordinary actions it makes and learns during a stretch routine. Consequently, joints and muscles that have a higher increases the range of motion  are less likely to get injured. During a exercise or a sudden action , the muscles that have been regularly stretched, adapt to work by a previous memory and have less chance of getting injured.

• Improves posture, balance and coordination

Tight muscles are known to have a negative effect on posture. In most cases this can be corrected with awareness and posture training. For example tight hamstrings pull into the pelvic area that could cause an excessive arch in the lower back. This in turn can be a leading causative factor of back pain. Muscular balance and kinesthetic awareness have to form the base line for any fitness program; and correcting afflictions are of paramount importance before setting on a fitness trail.

Research shows that greater flexibility also increases neuromuscular coordination. The muscular system in the body function with the involvement of the central nervous system, and regular stretching enhances the speed of the nerve impulses that serve the muscles.

• Aids strength and cardiovascular training

A number of people mistake stretching for flexing. However, remember that both perform opposite functions. When a muscle flexes, it is shortening in length to complete its function. For example: a forearm picks up a pencil from the desk that is driven by the shortening of the biceps in the front of the upper arm, on the signal of the neuromuscular system. For the biceps to work efficiently, the opposing muscle i.e. in this case, the triceps (located in the back of shoulders,trapezius) need to be flexible enough to allow for the biceps to contract or flex fully. Now if the triceps were tight, the biceps cannot flex to its maximum.

That is why there is a symbiotic relationship between strength training and flexibility. If one muscle or muscle group is strong, it is so because the opposing muscle or group has allowed it to be so, during the contraction phase. Thus for imbalance not to occur and for the opposing muscle to be equally strong, you need to work at both shortening and lengthening equally.

The same can be explained for the cardiovascular work. If the legs and the lower body  have enough flexibility, they can contract with more efficiency.

• Relieves muscle tension

The stretching of any muscles helps in the early and easy dissipation of lactic acid, which builds up as a result of muscle activity and tension. This is why stretching is a panacea even at your workplace and provides immediate relief to the stress caused by knotted muscles.

A Weight Training Schedule for Real People

I'm guessing that you do not have vast stretches of unfilled time in your life.
I'm guessing that you would not enjoy spending most of your waking hours in a gym, even if you had leisure to do . I'm guessing that your goal in taking up weight lifting is not to become the next Mr. or Miss Universe.
In other words, you're a real person, with demands placed on you by job, family, friends, the house, the garden, the dog ... the mundane entanglements of modern life go on and on. But you also know that you need to get in shape. And even if your plans don't include winning a string of bodybuilding contests, you can imagine how great it would feel to step out into the world with a more sharply defined and muscled body.

The good news is, you don't need to live at the gym or put the rest of your life on hold to achieve a "hard bodied" look in a relatively short amount of time. What you do need is two to three hours of working out with weights per week. This is the total time per week, mind you; in practice, you would chop it into three parts -45 min. or an hour of weight lifting on Monday, Wednesday and Friday, for example. Between those days you would either rest or do some moderate cardio exercise such as brisk walking or bicycling.

Carving out even a couple of extra hours in a busy week might seem difficult for some people. But how many hours of TV are you watching? How much time do you currently spend surfing the Web? Aren't there two or three hours you could easily reclaim from these unproductive activities?

Two to three hours a week, spread over three non-consecutive days, yields a practical and effective weight training schedule for real people.

The keys to making this schedule work - and getting the body you want in the quickest amount of time - are persistence, consistency and "lifting smart."

Persistence - This means getting yourself out to the gym, or over to that workout bench in your garage, every workout day. No exceptions. You should take your three-times-a-week appointment with your muscles as seriously as you would a meeting with your boss or a rendezvous with your significant other. Once you skip a day, it becomes easier to miss the next ... and the next and the next.

Consistency - This means performing your weight training exercises correctly and fully at every session. Merely putting in an appearance at the gym won't do much for you if you allow yourself too many slack days when you sleepwalk through your workout, or start dropping some of your sets or repetitions because you "just don't feel like it." The sure way to progress steadily toward your muscle building goals is to engage every ounce of mind, body and willpower, from the beginning to the end of your workout slot.

Lifting Smart - This means learning as much as you can about your muscles and then concentrating on the weight lifting exercises that will build or sculpt the parts of your body you are most interested in developing, without neglecting the other parts.

"Lifting smart" also means varying your exercises from one workout session to another whenever it makes sense. For example, one exercise will work a muscle in one direction--direction "A" --while another one will work the same muscle in the opposite direction--direction "B." Usually, the smartest approach in such a case is to alternate the exercises. Instead of performing both of them during the same workout, do "A" on Monday, "B" on Wednesday, "A" again on Friday," then "B" on the following Monday, an so on.

The main lesson I hope you take from all this is that the quality of your commitment to improving your body is more important than the particular number of minutes or hours you allot to it. That's what a good weight training schedule is really all about.

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Power Walking Techniques

Power-walking is walking at a fast pace for a sustained period of time. You may have seen this style of walking if you watch Olympics , but it is a good exercise for anyone. Power walking is usually walking at the speed of a 12 or 15 minutes mile. It is an aerobic workout for your body that helps to increase the oxygen level of the cells. This helps to raise the metabolic rate at which the body burns calories and is therefore an important part of any fitness and weight loss program.

Walking at a faster speed than normal helps the body burn more calories than normal walking. This is why power walking is popular among those who are trying to lose weight.

One of the benefits of power walking is that it not only speeds up the body's metabolism but it also strengthens and tones the upper and lower leg muscles as well as the glutes. As little as three 15or 20 minutes walking sessions per week will produce noticeable results in your weight and you ability to walk faster.

The thing about getting started with faster walking is that you can do it in short intervals until you get used to the brisk pace. Try to increase the length of your intervals each day until your full walk is actually a power walk.

When starting a power walking program there are a few things you should keep in mind. You do need to have a good pair of running shoes, even if you are walking indoors. Keep your arms relaxed because when you hold your arms at a 90 degree angle it tenses up the muscles in the lower back.

You should also take small steps and gently swing your arms from the elbows. This technique helps to promote movement in the entire body and allows the muscles to move evenly.

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Nine Tips for Avoiding Athletic Injuries

Most of us know that exercise is good for you. But did you know that more and more research is indicating that exercise is the closest thing we have to the fountain of youth? That’s right, exercise can decrease our risk for a number of illnesses and conditions, including heart disease, diabetes, and the general decline in conditioning associated with aging.

The downside, however, is many people get carried away in their exuberance to get fit, and becoming injured can be a very real concern. The following tips are designed to help you avoid being sidelined by a painful injury early in the season.

-Warm up before and cool down after exercise. Warm up to get your heart going and the blood flowing in your muscles by walking, taking a slow run, or any movement that gently increases your heart rate. After exercise, cool off by walking or doing some light stretching to allow your heart rate and breathing to get back to normal.

-Use the proper equipment for your activity. Equipment that doesn’t fit or work well can also be an invitation for accidents and injuries. If your sport involves walking or running, your shoes are your main piece of equipment make sure they’re not old or worn out.

-Drink! This may seem like a no-brainer on the hot, humid days of summer, but dehydration can occur even on cooler days. Also, know the signs of heat stroke or heat exhaustion, which include feeling light-headed or dizzy, clamminess, lack of perspiration, shivering, and feeling cold.

-Slowly increase the intensity and duration of your workouts. On the first really nice day of spring, we all want to set the world on fire, but take it easy. If you are working toward a goal, gradual increases are the way to get there without injury.

-Be consistent with your exercise program. If you check the waiting room of your doctor’s office on Monday mornings, it’s likely that you’ll find a fair share of weekend athletes. Set up an exercise program that is regular  and incorporates a balance of strength, flexibility and endurance.

-Listen to your body. More often than not, your body will give you signals that it’s worn down or getting injured. The key is listening to those signals. Pain, fatigue, sleeplessness, or lack of motivation may be signals that you need to take a rest.

-Rest. Taking a break from exercise is an important component to conditioning. When you rest, your body recovers from previous workouts, allowing your heart, lungs, and muscles to get stronger.

-Mix It Up. By adding some variety to your workouts, you are not constantly using the same muscles and joints. Switch your activities and give those muscles and joints time to recover.

-Finally, know the signs of an impending overuse injury. It’s usually very clear when we are injured from some kind of trauma or a muscle pull, but overuse injuries can sneak up on us. Sometimes it’s difficult to understaining between everyday aches and pains and a true overuse injury. Common signs of overuse include pain that lasts hours or days after a workout, swelling, and reduced range of motion, or the feeling of  favoring a muscle or joint.

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The Role of Stress in Back Pain

One thing you will almost always notice about people with back spasms, if you have observed, is their high shoulders and swayback. Touch the muscles of their lower back, and you will find the same thing: hard, contracted muscles, not soft, weak, flabby muscles.
The major source of back spasms is the lifestyle of being "on the go" -- driven, driving, productive, on time, and responsive to every situation. This is a new idea for most people, so here's the explanation.
Our post-modern lifestyle triggers an ancient neuromuscular response (known to developmental physiologists as the Landau Reaction); this reaction involves a tightening of the muscles of the spine in preparation for arising from rest (sitting or lying down) into activity (sitting, standing, walking, running). The Landau Reaction consists of the muscular responses involved in coming to a heightened state of alertness in preparation for moving into action; triggered incessantly for years, it becomes a tension habit - one that often outlasts the moment (or stage of life) when it was necessary.
(The general viewpoint taught in physical therapy, it should be noted, is that the Landau Reaction is a temporary developmental response seen in infants, that does not persist into maturity. However, the muscular action pattern seen in mature adults under stressful conditions is identical to that seen in infants experiencing Landau Reaction - shoulders, back, and hamstrings go into action (get tight).)
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Ice Massage in sports therapy

For Soft Tissue Injury, Ice Massage Is Best
Ice massage is the most effective method of applying ice to an injury. The research regarding the use of ice on soft tissue injuries continues to support the following guidelines for icing an injury. These steps result in the best treatment outcomes for many acute sports injuries.

How to Perform an Ice Massage
The easiest way to perform ice massage on an injury is to freeze water in a small paper cup. Rip the cup to expose the ice. With the injured body part elevated above the heart to reduce swelling, massage the injured area. Keep moving the ice in a circular motion for ten minutes; never hold it in one place. As the ice melts, tear down the sides of the cup to expose the rest of the ice.


 Repeating the Ice Massage
The most effective and safest use of ice has been found with a repeated application for 10 minutes at a time. Allow the injured body part to warm for at least an hour before repeating the ice massage. Using repeated, rather than continuous, ice applications helps sustain reduced muscle temperature without compromising the skin. It also allows the superficial skin temperature to return to normal while deeper muscle temperature remains low.

How Long to Continue Ice Massage
The amount of time you continue the ice massage cycle is dependent upon the amount of pain and swelling you have, the extent of the injury and your personal preference. In general, repeating the ice massage 3 to 5 times a day in the first 24 to 48 hours is helpful. After 48 hours, there is less evidence that icing the injury will improve your healing time.

Cautions With Ice Massage
Icing an injury too long can cause further damage to the soft tissues, and even result in frostbite.
Keep in mind that your reflexes and motor functions are also impaired following ice treatment, so you may be more susceptible to injury for up to 30 minutes following treatment. For this reason, avoid using the injured body part until the tissue has warmed back up (about an hour).

 Alternate Icing Techniques
If you don't want to use an ice massage, you can use a small zipper bag of crushed ice, a package of frozen peas or a commercial ice pack to ice your injury. With these options, as long as you have thin towel or other protective barrier between your skin and the ice, you can leave the ice pack in place for about 15 minutes at a time. Again, be careful not to let ice sit on the skin ... either continually move the ice or use a thin towel between the ice and skin. 

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Fibromyalgia

Fibromyalgia is a chronic condition resulting in constant pain in the muscles, ligaments and tendons. Most people with fibromyalgia are women who typically notice the first symptoms of the disease between the ages of 20 and 50. Fibromyalgia can be disabling and drastically affect the sufferer’s quality of life.

Fibromyalgia causes Fibromyalgia may develop with no apparent cause in some people, while in others the disease appears after a physically or emotionally traumatic event, such as an accident or sexual abuse.  Genetics, hormonal changes or an infection may also contribute to the development of the disease. Women with rheumatoid arthritis or lupus are more likely to develop fibromyalgia.
Fibromyalgia symptoms These vary and may change frequently in fibromyalgia sufferers, including: sleep that is not restful, resulting in feelings of fatigue and stiffness; stomach problems, such as constipation or diarrhea; headaches; increased pain caused by changes in temperature, such as humidity, or physical activity; swelling and numbness; a tendency to feel depressed, anxious and sad; lack of concentration and memory loss; and fatigue and muscle weakness.

Fibromyalgia diagnosis/tests There is no single test, such as a blood test or X-ray that can provide a diagnosis of fibromyalgia. But if you're experiencing chronic pain, talk to your doctor who will try to rule out other conditions, such as arthritis, that may actually be causing it. To be diagnosed with fibromyalgia, your doctor will investigate if your pain is widespread, which is the defining characteristic of the condition.
Fibromyalgia treatment Fibromyalgia is not curable but symptoms can be treated through lifestyle changes and medications. Rest, heat therapy, exercise, stress relief and support groups may play a role in treating the disease. In some cases, moderate doses of analgesics, such as ibuprofen, may help relieve muscle pain and stiffness. Some doctors prescribe anti-depressants to relieve the symptoms of depression that can be caused by fibromyalgia. Acupuncture and homeopathy, among other alternative remedies, may also relieve fibromyalgia symptoms.
Fibromyalgia prevention Fibromyalgia cannot be prevented.

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Arthritis

You may have thought that arthritis is just an old person's disease, but the condition affects women and men of all ages. Arthritis, which means joint inflammation, consists of more than hundred conditions, ranging from relatively mild forms of tendinitis and bursitis to crippling systemic forms, such as rheumatoid arthritis, and pain syndromes, such as fibromyalgia. Osteoarthritis, is the most common form of arthritis, affecting about 3 million Canadians.

Arthritis causes The cause of arthritis is unknown, but researchers now believe that the key risk factors for osteoarthritis include heredity, excess weight, injury and joint damage from another type of arthritis. Canadian researchers have identified some of the enzymes that damage the cartilage in cases of osteoarthritis. Blocking these enzymes may be one way to slow the progression of the disease.
Arthritis diagnosis/tests It will depend on the type of arthritis you appear to have but your doctor may recommend lab tests to analyze your blood and joint fluid: an X-ray to check your bones or an Magnetic Resonance Imaging to examine soft tissues such as cartilage. She may also insert an arthroscope, a small tube through an incision near your joint; images of the joint can then be sent to a video screen for viewing. You may be referred to a rheumatologist for testing and diagnosis.
Arthritis treatment Most forms of arthritis have treatment options. These therapies typically work best when started early in the disease process, making an early diagnosis important.
• Pain relievers, such as acetaminophen, can provide relief for mild to moderate osteoarthritis. Nonsteroidal anti-inflammatory drugs , such as ibuprofen, help reduce pain and swelling of the joints and decrease stiffness. Corticosteroid injections reduce inflammation and swelling in cases in which mobility is affected.

• Exercise When the muscles and tissues that hold the joints together are not moved enough, they weaken, resulting in a loss of function. Moderate stretching and low-impact activities, such as swimming, eases symptoms and can slow damage to joints.
• Hot and cold Applying heat to a sore joint can minimize pain, stiffness and muscle spasm by promoting blood circulation. Applying cold to inflamed joints also reduces pain and swelling by constricting blood flow.
Arthritis prevention There’s no single way to prevent arthritis however regular exercise can decrease pain, increase your flexibility and help keep your joints healthy. And consuming a diet rich in omega-3 fatty acids, found in salmon, for example, may also help minimize joint stiffness in arthritis sufferers. Since obesity is a risk factor for arthritis, losing weight if necessary and maintaining a healthy weight, to prevent any additional stress on the joints, may also help lower your risk. Osteoporosis can also increase the risk of developing arthritis so getting enough calcium and vitamin D is important for prevention.

                    


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General Application Procedure for Shoulder Pain

Most shoulder pain solutions on this blog site are applied topically to your area of shoulder pain or shoulder discomfort and get right to the source of your shoulder pain by for instance, not attacking the inflammation of the the nerve but rather causing the nerves in your shoulder to relax, letting the blood and oxygen flow back into the inflamed area and in essence "turn off the pain signal to your spinal chord which is the pain connector to your brain".

Topical pain treatments for shoulder pain are"not cures"...the underlying cause of your shoulder pain still exists and you must find and treat the underlying cause of your pain in shoulder by consulting with a physician!

• At the first sign of arthritic, joint, or muscle related shoulder pain for shoulder pain, gently rub the applicator on the area of your shoulder where you feel the discomfort as indicated below

• Gently apply 2 to 3 light coats of the pain in shoulder topical solution to your shoulder pain in a continuous motion

• The area you cover with your product should be at least as large as the area of shoulder pain

• The solution will remain moist on your skin for a few minutes.

• Remain in a relaxed position and keep the shoulder warm to enhance shoulder pain

• Most people will feel pain in shoulder relief in 10 - 15 minutes

• Additional applications may be necessary to achieve a desirable level of shoulder pain.

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Joint Pain

 Joint pain can be caused by many conditions, including osteoarthritis, rheumatoid arthritis and bursitis, which is inflammation of the bursae, the fluid-filled sacs that cushion bones.
Joint pain causes A wide range of conditions from infectious diseases to injury and autoimmune diseases  can cause joint pain.
Joint pain symptoms Joint pain may affect one or more joints. Symptoms may include pain, swelling, stiffness and less mobility. The joint may be red or warm if the pain is due to arthritis.
Joint pain diagnosis See your doctor who will ask you to describe your symptoms and give you a physical exam. She may order Xrays and blood tests if she suspects certain types of arthritis or want to test fluid from inside of the joint. Since some joint pain, such as pain in the sacro-iliac joint, can be related to a type of arthritis called ankylosing spondylitis, which is often inherited, your doctor may inquire about your family history. You may be referred to a rheumatologist, a specialist in arthritis and certain autoimmune diseases, such as lupus and fibromyalgia, for diagnosis and treatment.

Joint pain treatment If an underlying condition is causing the joint pain, treating that condition should help alleviate the pain. Anti-inflammatory medications may help relieve pain and swelling. Warm baths, massage and stretching exercises are also recommended for joint pain that is not caused by arthritis.
Joint pain prevention Always wear protective gear, such as elbow and knee pads, when you’re playing sports, to protect your joints from injury. If you’re concerned about joint pain, choose low-impact exercises, such as swimming which are less likely to result in joint injuries.  In the case of joint pain due to bursitis, avoiding activities that involve repetitive movements of body parts may help prevent it. There is no known way to prevent rheumatoid arthritis but it’s often possible to prevent further joint damage if you get prompt treatment. If you’re overweight, weight loss may reduce your risk of developing osteoarthritis in your knees.

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Lose weight watching TV - Exercises and snack ideas for couch potatoes

This time of year, when shorter days and cooler weather are driving you inside, it's tempting to just hole up on the sofa and watch your favourite TV shows while you munch away on calorie-laden snacks. But you can turn your evening around so it's fun, fit and healthy with just a few easy exercises and some nourishing food choices!
Take an exercise break
Don't feel like running off to the gym? Get fit and feel great in the comfort of your own living room! Laurie Ashby, professor of Fitness and Lifestyle Management at George Brown College in Toronto recommends these simple exercises you can do during commercial breaks while you're watching TV – try one or two of these each night:
A quick skip
You loved it when you were a kid and it's great way to burn calories. Clear a spot on the floor, grab a skipping rope, and skip through the commercials. Do this through each break in a one-hour TV show and you can burn as many as 200 calories!
Tap on it
Here's a great cardio exercise that also works your legs and buttocks. Stand facing the couch and tap your foot lightly on top, then switch legs and tap the other foot. Continue tapping as quickly as possible throughout the commercial break. Pull your belly button in to engage your abdominal muscles and push your arms forward with each foot tap – and you have a total body workout! You'll use about 150 calories tapping through one hour of commercials.
Sofa push ups
It's important to keep your upper body strong and push ups target muscles all the way from your neck to your abdominals. Stand behind the back of the couch about one metre away and place your hands a little wider than shoulder-width apart. Lean into the couch with your buttocks tucked. Bend your elbows and exhale as you lower yourself toward the couch; then push up, breathing in as you lift. Try for three sets of 10 (resting briefly between sets) during each commercial break in a one-hour program.

Step 'n' lunge
Walk over to your stairs. Step up one step, then down; repeat and continue at a quick rhythmic pace for the duration of the commercial break. Next break, return to the stairs; stand on the bottom step and lunge back with one leg. Return it to the step and lunge back with the other leg. Continue alternating legs quickly and rhythmically throughout the commercials. You'll burn about 250 calories in an hour of commercials.
Sit up and squeeze
For this exercise, you'll need a medium-sized ball. Lie on your back and bend your knees with your feet flat on the floor. Put the ball between your knees and clasp your hands behind your head. Lift your head and shoulders and inhale, keeping your chin off your chest, then lower. Each time you lift, give the ball a squeeze. Do about three sets of 10 in each commercial break throughout a one-hour show.
Whew! Workout's over and it's snack time!
You don't want to undo all your good work, so choose one of these healthy, low-cal snacks, suggested by registered dietitian Natalie Brown of White Rock, B.C.:

• Sweet 'n' easy: 3/4 cup low-fat yogourt + 1/2 cup fruit = 170 calories
• Satisfy your munchies with your own trail mix: 1/4 cup mini Shredded Wheat and/or Shreddies + 2 tbsp raisins + 2 tbsp almonds = 170 calories
• For peanut butter-lovers: 4 melba toast + 1 tbsp peanut butter = 140 calories
• Popcorn with a crunch: 3 cups air-popped popcorn + 14 almonds or 25 pistachios = 200 calories
• Two snack ideas with a Greek twist: 1 whole wheat pita, cut into wedges + 2 tbsp hummus = 200 cal; 1 cup raw veggies (carrot/celery sticks, peppers, cauliflower, broccoli) + 1/4 cup tzaziki dip = 150 calories

REMEMBER: Eating protein (e.g., nuts, meat, cheese, eggs) and carbohydrates (e.g., bread, cereal, popcorn) slows down the digestion time, making you feel fuller, longer.

                   
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Preventing Back Pain

 Causes of back pain Back pain affects millions of Canadians. It can make everyday tasks — such as getting in and out of a car, putting on a coat, picking up a child or sitting at a desk — virtually unmanageable.

Injuries, heavy lifting, ageing, recreational activities, pregnancy and the stress of everyday life can all cause back pain, but there are things you can do to prevent problems from developing, becoming chronic, and affecting your quality of life.

Prevention tips Try these tips to minimize your risk of back pain:

1. Warm up before and stretch out after physical activities such as sports, gardening or other physically demanding tasks at work and at home.
2. Keep backpacks and purses light – distribute the load evenly on your shoulders.
3. Lift objects safely – bend your knees and use your arm and leg muscles, not your back to lift.
4. Stretch after an hour of television viewing or sitting at the computer.
5. Invest in a supportive mattress and pillow.
6. Fit regular exercise into your weekly routine; poor fitness is associated with back pain.
7. Work on your posture to keep your spine properly aligned.
8. Maintain a healthy weight to reduce the strain on your back.
9. Drink water to keep your body – including the disks of your spine – hydrated.
10. Give yourself a break. Find time to de-stress and relax tense muscles

By making your spinal health a priority, you can avoid long-term problems and keep working and doing the things you love. If you experience back pain that lasts more than two or three days, consult your massage therapist or another health care professional.

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