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Showing posts from April, 2019

Six Ways to Tackle Chronic Pain

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Pain relievers such as aspirin or ibuprofen are common staples in medicine cabinets. An over-the-counter (OTC) pain reliever will ease occasional headaches or muscle soreness, but if you experience chronic pain, you may want to consider other alternatives.

Research suggests that because pain involves both the mind and the body, mind-body therapies may have the capacity to lessen pain by changing the way you perceive it. Try these mind-body techniques to help take your mind off the pain.

Deep Breathing. Inhale deeply, hold for a few seconds, and exhale. To help you focus, you can use a word or phrase to guide you and help maintain breathing rhythms.

Mindfulness. Pick an activity you enjoy. Be mindful of every detail of what you are doing and how your senses and emotions are responding. Practice bringing mindfulness to all aspects of your life.

Music therapy. Negative feelings like depression, anxiety, stress and anger can increase the body's sensitivity to pain. Listening to soothing…

Time for a Checkup?

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April is a great time to check in with your health. Talk to your doctor about maintenance checks, screening tests and vaccinations to be sure you are up to date!

Women: See your doctor for routine “maintenance” checks at midlife and beyond. Good health is increasingly dependent on good collaborations with your doctors. Since you are likely to be making more medical visits, find a primary care physician that you feel comfortable with. Work with your doctor to devise a schedule for screening tests and clinical exams.

Men: See your doctor for routine “maintenance” checks. Men are less likely than women to get routine physical exams and screenings. A survey by the American Academy of Family Physicians found that 55% of men surveyed had not seen their doctor for a physical exam in the previous year, even though 40% of them had at least one chronic condition (high blood pressure, heart disease, arthritis, diabetes, or cancer). Nearly one-fifth of men ages 55 and over said they had never unde…

Improve Your Balance

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There are plenty of good reasons to fit in daily physical activity! One important reason is to challenge your muscles and bones. The muscles we use every day weaken over time. Putting them to work can improve and maintain balance and coordination. Try these exercises to help you build up your balance abilities along with your muscles and cardiovascular fitness. 

Heel-to-toe walk:
Position your heel just in front of the toes of the opposite foot as you walk forward for eight to 12 steps. Heel and toes should actually touch each time you take a step. If necessary, steady yourself by putting one hand on a counter as you walk at first, and then work toward doing this without support. Repeat two to four times.
Single leg stance: 
Stand on one foot for up to 30 seconds. Put your foot down and repeat on the opposite side. Perform two to four times on each leg. If this is too hard, steady yourself by holding on to the back of a chair at first, then work toward doing this without support. For an a…

Top 10 Ways to Get Heartburn Relief

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Making small changes in your diet and lifestyle are the best ways to treat the symptoms that come with gastroesophageal reflux disease (GERD). Here are some tips to prevent those symptoms from getting in your way!
Eat small meals. A large meal remains in the stomach for several hours, increasing the chances for GERD. Distribute your food intake over multiple, small meals throughout the day.Relax when you eat. Stress increases the amount of stomach acid produced, so try to avoid eating when you feel stressed out. During your meal times, sit down and relax. Focus on chewing completely and enjoying the meal.Relax between meals. Try deep breathing, meditation, massage, tai chi, or yoga between meals or throughout the day to help with your heartburn.Sit up! For three hours after you eat, you should try to have good posture and remain upright. For example, don’t lay down or stay bent over for elongated periods of time after eating.Ditch the late night munchies. Staying away from that bedtim…