Top Tips To Help Relieve Lower Back Pain

Lower back pain exercises

There are some simple back exercises and stretches you can do at home to help ease lower back pain and improve your strength and flexibility.

Aim to do these exercises every day, along with other activities like walking, swimming or yoga. Your pain should start to ease within 2 weeks and will usually pass in about 4 to 6 weeks. See a GP if:

• your pain doesn't improve within a few weeks 
• you experience severe pain while trying any of these exercises

Bottom to heels stretch

Start position: Kneel on all fours, with your knees under your hips and hands under your shoulders. Try to keep your back and neck fairly straight, and don't lock your elbows.

Action: Slowly move your bottom back towards your heels. Hold the stretch for one deep breath and return to the starting position.

Repeat 8 to 10 times.

Tips:

• avoid going right back onto your heels if you have a knee problem 
• ensure correct positioning with the help of a mirror 
• only stretch as far as feels comfortable

Knee rolls

Start position: Lie on your back. Place a small flat cushion or book under your head. Keep your knees bent and together. Keep your upper body relaxed and your chin gently tucked in.

Action: Roll your knees to one side, keeping both shoulders on the floor. Hold the stretch for one deep breath and return to the starting position.

Repeat 8 to 10 times, alternating sides.

Tips:

• only move as far as feels comfortable 
• place a pillow between your knees for comfort

Back extensions

Start position: Lie on your front and rest on your forearms, with your elbows bent at your sides. Look towards the floor and keep your neck straight.

Action: Keeping your neck straight, arch your back up by pushing down on your hands. You should feel a gentle stretch in the stomach muscles. Breathe and hold for 5 to 10 seconds. Return to the starting position.

Repeat 8 to 10 times.

Tips:

• don't bend your neck backwards 
• keep your hips on the floor

Deep abdominal strengthening

Start position: Lie on your back. Place a small, flat cushion or book under your head. Bend your knees, keeping your feet straight and hip-width apart. Keep your upper body relaxed and your chin gently tucked in.

Action: As you breathe out, gently tense the muscles in your pelvis and lower tummy so they're pulled up towards your chest. Hold for 5 to 10 breaths and relax.

Repeat 5 times.

Tips:

• this is a slow, gentle exercise – don't try to tense your muscles too quickly or too hard 
• make sure you don't tense up through the neck, shoulders or legs

Pelvic Tilts 

Start position: Lie on your back. Place a small, flat cushion or book under your head. Bend your knees, keeping your feet straight and hip-width apart. Keep your upper body relaxed and your chin gently tucked in.

Action: Gently flatten your lower back into the floor and tense your stomach muscles. Now tilt your pelvis towards your heels until you feel a gentle arch in your lower back and return to the starting position. 

Repeat 10 to 15 times, tilting your pelvis back and forth in a slow rocking motion.

Tips:

• don't press down through your neck, shoulders or feet 
• place one hand on your stomach and the other under your lower back – if you're doing the exercise correctly, you should feel the muscles working in these areas

Article Source - NHS UK

The Ten Habits of Happy People.

Try these scientifically proven facts on how you can be happier in everyday life. These simple things can help you improve your mental state and boost your wellbeing. 

1. Excercise

Exercising not only helps you to keep your body in shape but your mind also. Try to exercise even 15 – 20 minutes every day and you will feel the difference. If you don’t have time to do actual exercise, then just choose walking or bicycle instead of car or bus!

2.  Meditate

Try meditation for 15 minutes and you will feel the difference! You don’t know how to start?  It's really is not that difficult and it does wonders for your mind!

3. Take breaks from social media and go out instead

It is a proven fact that social media can cause anxiety in some people. Give yourself a small break from Facebook and head out instead. Walking in beautiful sunshine and getting some fresh air will help you to clear your mind.

4.  Choose good foods

Junk food causes health issues, but it will also affect in your mind. Try to eat healthy foods instead like vegetables, fruits, peanuts instead. These will keep your body more healthy and your mind also!

5.  Hangout with friends and family

Staying close to your family and friends will keep up the good mood. You can share your thoughts and spend some quality time with the people you care the most.

6.  Focus on small things

Instead of worrying over every detail in your life, try to get more out of small things. Enjoy the sunny weather, the smells of flowers and fresh air.

7.   Be nice to others and talk respectfully

When we are nice to others, we will feel better about ourselves. Don’t always try to assume the worst, instead be respectful to others and you will receive also your own share of others peoples kindness.

8.  Take a break and head for a holiday

What is the better way to gain happiness than head for a holiday? Pick your favourite location, pack your bags and go out for a few days holiday and forget all the work stress.

9.  Don’t forget a good nights sleep

Too short sleeping at night will immediately affect on your mood. You can get angry and anxious much more easily, than after a good nights sleep. A small nap in the afternoon will get your mind in a better shape.

10.  Try to avoid negative thoughts

Next time your mind has a negative thought, stop and think “Are things REALLY that bad?” I mean, REALLY? Our mind easily tries to make things much more dramatic than they really are. Instead try to focus on reasonable thinking.

Article Source - YuYu

Happy Hearts Hug Day!

Happy Hearts Hug Day! 

Archie Brindleton, a happy and cute French bulldog inspired this day, presumably because as a dog he is full of happy hugs himself.

I'm sending you all a BIG HUG today to say thank you for following, sharing and giving me your time.  

Enjoy Your Day! 

NHS Tips On How To Look After Yourself & Others In The Heat.

Most of us enjoy the sunny weather and heat but remember to look after yourself and vunerable people who might struggle at this time. The elderly, sick, children and animals all struggle when temperatures rise.  Keep an eye on them if you can. 

The NHS have issued some simple tips to remind us how we should care for our bodies. 

Article Source - NHS England.

Best 5 Eye Creams For Men, To Suit Every Budget And Keep You Looking As Young As You Feel.

If eyes are the windows to your soul, you don’t want anyone getting distracted by red, wrinkled, dark, and puffy bags under your eyes. Lose the baggage and step up your grooming regimen with eye creams that have key ingredients such as caffeine, retinol, and hyaluronic acid! 

Yes, guys, it’s seriously necessary. While you’ve been living your best life, the skin under your eyes has been thinning out over time, and it needs a little tenderness, love, and collagen.

Here is a selection of the Best Eye Creams from Best Budget to Best Splurge.

Article Source - Adam Mansuroglu, Best Products

Feeling Low In Mood And Energy...

But don't want to reach for the medicine cabinet? 

Try these 12 simple tips to help enhance your Mood naturally.

Article Source - Dr Jockers.

Ever Wondered Where Happiness Comes From And Why?

Dean Burnett is a neuroscientist, comedian and science blogger.  In this book 'The Happy Brain" he rattles through studies and reflects on his own life in a quest to find the secret of contentment.

The Burnett method is to combine a chatty style with hundreds of academic endnotes, interviews with “experts”  and personal anecdotes, and on the whole it is very effective.

He begins by describing the parts of the brain – and why none of them is solely “responsible” for processing any emotion. He runs through some chemical neurotransmitters and what we know about their roles, such as dopamine (reward and pleasure), endorphins (a response to pain and stress) and oxytocin (the “cuddle” hormone). 

He rattles through studies, building a picture of what exactly tickles the human brain and why. Including tickling. Laughter, it turns out, may originate among the temporal, occipital and parietal lobes, whose role is to “detect and resolve incongruity”. This really is explaining the joke on a minute scale, but who better qualified to do so?

If this helps us understand ourselves better, then it can only serve use well.

Article Source - Katy Guest, The Guardian 

Fancy a Healthy Treat Or Snack?

Here are some simple snacks, breakfast or brunch Ideas to help you through your weekend!

1.  Nut Butter, Banana and Chia Seed Toast.

This is a great breakfast or even a nice snack option that will help you get through your day. The sun butter, banana, and chia seeds work well together to fill you up and keep your stomach full and your mind fueled.

I gotta say too, don't let this toast fool you! It's really rather filling. Once those chia seeds go to work and start expanding, you'll get that wonderful boost of energy and a perfectly satisfied tummy.

2.  Avocado Toast With Egg. 

Sometimes simple is just better. Top two lightly toasted slices of whole-grain bread with smashed avocado and a sprinkling of salt and pepper. Layer on two sunny-side up eggs for a healthy dose of protein, and you've got a well-rounded breakfast. Stack 'em in a tupperware container for easy transport or cook the yolks a bit more and make the whole thing into a sandwich.

3.  Egg Breakfast Muffin.

Finally, a muffin without 'all' the sugar. These guys are simple to make ahead of time, and last all week. Blend or whisk eggs with spinach, bacon, and cheese, then pour the mixture into muffin tins. Bake for 15-20 minutes before serving or storing in the refrigerator for later. 

Article Source - Greatist. 

What Is A Dry Oil And Are You Using It Properly?

So you’ve decided to try a dry oil in your skin care routine but you’re still puzzled by what it means. 

You ask yourself the questions: “What is a dry oil?”, “If dry oils exist, are there also wet oils?” and finally, “How can something even be both liquid and dry at the same time?” We know it’s a quite a mystery to unravel, so let’s delve into the paradox of dry oils and help you find some answers.

What Is A Dry Oil?

It’s easier to understand the name “dry oil” when we explain that the dryness refers less to the characteristic of the oil and more to the finish that the oil leaves. According to NewBeauty, dry oils are body oils that are so fast absorbing, they sink “instantly into skin without leaving any residue.” These oils - which tend to be high in polyunsaturated fatty acids - are not only quick absorbing but also lightweight and don’t leave a heavy or sticky feeling on the skin. 

MindBodyGreen lists commonly used dry oils as avocado, borage, rosehip seed, squalene, sesame, grapeseed, safflower, camelina, sunflower and evening primrose. Eminence Organics Wildflower Ultralight Oil from our new Wildflower Collection is a beautiful example of a dry body oil that uses evening primrose oil as a key ingredient. This dry oil provides sheer moisture that the skin drinks in, and immediately leaves a smooth, satin finish.

What Is A Wet Oil?

If there are dry oils in skin care, wet oils must exist as well. “Wet oils” are, in fact, the term for oils that linger on the surface and are slow to absorb. Examples of wet oils include neem, coconut, castor, jojoba, tamanu, baobab, sweet almond, hemp seed and apricot kernel. 

Although they are effective for providing moisture all over the body, they tend to stay on the skin, leaving it slick and a greasy peril to your clothing. On the plus side, these heavy oils are perfect for reducing transepidermal water loss. If you’re battling skin that’s extremely dry or dehydrated, wet oils are a perfect solution.

How To Use A Dry Oil

Like most dry oils, our multipurpose Wildflower Ultralight OIl has been formulated for use in three ways for 1) body, 2) hair and 3) nails. For adding maximum moisture to skin all over, we recommend applying after a warm bath or shower. Smooth onto clean skin and this dry oil will lock in moisture and leave a flawless finish. 

For hair, this lightweight oil tames frizz and adds shine without weighing it down. And for your hands, the oil strengthens and conditions both nails and cuticles. 

Now that dry oils are less of a mystery, you may be tempted to apply them to your face as well. But, not so fast. According to Alicia Hawthorne, our Product Support Representative at Eminence Organic Skin Care, it’s not recommended to “apply a dry oil to the face as it may not provide enough hydration for most skin types.” To experience effective oils for the complexion, we recommend facial oils like Eminence Organics Facial Recovery Oil or Rosehip Triple C+E Firming Oil. These oils are specifically formulated for the face and provide the necessary hydration, nourishment and benefits for the complexion and target the look of aging.

Article Source - Karen Young Chester, Eminence Organics Skin Care 

10 Reasons to Own a Silk Pillowcase.

Do you wake up with creases in your face from where you have been sleeping?

Keep your face healthy. Your face has more contact with your pillowcase than any other fabric. So, if you want to keep your face looking refreshed, your choice in pillowcase is very important. You can learn more about how silk pillowcases help keep your face looking refreshed, healthy and glowing below. 

Help your skin retain moisture. Silk helps keep moisture close to your skin and will help your skin stay more hydrated than many fabrics on the market. Sleeping on silk is great option for helping your skin maintain its natural moisture. Save money on expensive moisturising creams by retaining more moisture in your face to begin with, by sleeping on silk pillowcases.  

Reduce your chemical exposure. We constantly come into contact with chemicals, but you can reduce that chemical exposure during your night’s sleep. Silk is produced from domesticated silk worms that are bred and raised in captivity. They have no predators to defend against and are pampered throughout their life, helping to produce a fine silk fiber with little chemical exposure. In contrast, many fabrics on the marketplace, are produced from chemically intensive crops that require pesticides, herbicides and other chemical treatments before making it to your bed sheets. So when it comes to luxury bedding, this is one of those cases where less really is more.

It’s naturally hypoallergenic. Some of silk’s hypoallergenic properties include a natural resistance to dust mites, fungus and mold, in addition to many other allergens.

Silk can be beneficial for your skin and hair. Sleeping on a silk pillowcase can help your skin stay healthy and smooth and can help reduce the appearance of facial wrinkles. If you’re only going to invest in one piece of silk bedding to start with, the silk pillowcase provides a lot of benefit for the cost.

It’s a true luxury experience. Sometimes we treat ourselves to a massage, a relaxing day at the beach or a quiet evening in the bathtub. Whatever your escape, laying your head to rest at night on a silk pillowcase is the perfect way to end your day. There is no better feeling then the soft, smooth and luxurious feel of silk against your skin when you go to bed at night. It is truly like having a massage every night.

Reduce bed head and split ends. Are you tired of waking up in the morning and having hair that looks like you just stuck your finger in a socket? Sleeping on luxury silk pillowcases will help keep that bed head under control. The natural properties of silk, including its smooth surface, can help reduce friction on your hair which often causes damage, like spilt ends. For your hair, it truly does pay to sleep on a silk pillowcase.

They’re easy to care for. While a Charmeuse silk dress may require some special handling, LovaSilk pillowcases are made from a heavy 19 momme weight silk that can be machine washed. So you don’t need to worry about going to the dry cleaner, just pop it in to your washer and you’re good to go. 

It’s a great value. There is no other fabric on the planet that is more luxurious than silk, and there is no part of your luxury bedding set that is more important than the pillowcase. When you purchase a silk pillowcase, you are getting the best quality fabric on the planet for the most critical part of your sleep experience. What other small investment can you make that will have so much impact on your skin and hair over a long period of time.

Article Source - Elizabeth Shimer Bowers / LovaSilk 

Wish Your Arms Were More Toned For That Summer Dress?

There's nothing wrong with wanting your arms to look good, especially if Summer is around the corner and you know there are many tank tops in your future. Rather than just try a few different things at the gym without any real direction, we've created an upper-body workout that will shape up your arms and help you feel super strong, in the comfort of your own home.  

While you can't change the shape of your arms by only doing upper-body workouts — you also need to be in a healthy calorie deficit and do cardio regularly — this workout will certainly help you reach your goals sooner. 

Directions: Start with five to 10 minutes of light cardio. This workout is a 20-minute AMRAP, which means as many rounds as possible for 20 minutes. 

You'll go through each of the following exercises with good form, but try to move quickly so you can fit in as much work as possible. You'll move through classic strength-training exercises, as well as some conditioning movements that will spike up your heart rate while also strengthening your upper body. The only equipment you'll need is a medium pair of dumbbells. 

Lateral Arm Raises, 12 reps

Bent-Over Rows, 12 reps

Burpees, 10 reps

Bicep Curl With Overhead Press, 8 reps

Plank Jacks, 10 reps

Triceps Kickbacks, 12 reps

Up-Down Plank, 8 reps

Give it a try! 

 

 

 

 

 

 

Article Source - Gina Florio, Popsugar Fitness.

Struggling to Drink 8 Glasses Of Water A Day?

Fruit and Vegetables With High Water Content 

Not so long ago, health experts, nutritionists and researchers touted the “8x8 rule” for water consumption – or eight, 8-ounce glasses of water per day. The formula was easy to remember, but even die-hard exercise devotees may have found the total daily intake a little difficult to swallow: a total of 64 ounces of water per day, the equivalent of one-half gallon or 2 litres. But get ready for an update. The U.S. Reference Dietary Intake recommends that women drink 91 ounces of water (or 2.7 litres) and that men drink 125 ounces (or 3.7 litres) daily. No matter how much you may love water, it may be time to expand your horizons by digging into fruits and vegetables that boast a high water.

Your body is made up of 60 percent water, which may sound like a lot until you consider that these 15 vegetables consist of even more, or more than 90 percent water each. They are:

• Cucumbers Lettuce Celery
• Chinese cabbage (such as bok-choy) Radishes Watercress
• Zucchini and squash Tomatoes Bell peppers Asparagus Portobello mushrooms Swiss chard Cabbage Cauliflower Turnips

If you're wondering what happened to broccoli, it didn't exactly fall from grace. With a water content of 89.3 percent, it's No. 17 on the list (right behind spinach).

In general, fruits don't contain as much water as vegetables, but it still helps to have a napkin nearby when you bite into any of the fruits on the top 15 list. For example, No. 1 on the list, grapefruit, consists of 91.6 percent water while No. 15, oranges, consist of 86.8 percent water. Consider scooping up these watery fruits the next time you're at the store:

• Grapefruit
• Watermelon Strawberries Cantaloupe Honeydew melon Lemons Peaches Asian pearsBlackberries Papayas Nectarines Prickly pears Pineapples Plums* Oranges

If your favorite fruit is the apple, don't worry; it falls next on the list, with a respectable water content of 86.7 percent.

The 2015-2020 Dietary Guidelines for Americans recommends that adults should eat 2 cups of fruit and 2.5 cups of vegetables per day. These goals apparently fall short of reality, however, with research suggesting that the actual numbers are 1.1 cups and 1.6 cups, respectively.

No matter how you divide it up – how much water you drink and how many water-rich fruits and vegetables you eat each day – water supports your body by fortifying the body's 11 organ systems, from the cardiovascular and digestive systems to the skeletal and urinary systems. Specifically, water:

• Helps deliver oxygen throughout your body Keeps your temperature normal Prevents dehydration
• Lubricates and cushions your joints* Protects your spinal cord
• Blocks the development of kidney stones
• Helps keep you regular by ushering waste through your intestines
• Reduces the severity of headaches* Can fill you up before meals and aid in weight loss
• Can blunt skin disorders and the formation of wrinkles

Article Source -  M.T. Wroblewski