Improving Menstrual Issues with Natural Medicine

Painful periods, premenstrual symptoms or irregular periods are some of the menstrual issues that a great deal of women worldwide suffer from.

Some women may believe that an uncomfortable period is normal, when, in fact, a healthy period should be regular, free of bothersome premenstrual symptoms and it should not be painful. The flow should be consistent from one month to the other, with no interruptions in the bleeding, no clots and with no spotting premenstrually. The nature of a woman’s period is very relevant as it is an indicator of overall health and hormonal stability. It is important for a woman’s hormones to be balanced enough to produce an adequate period, so that she can feel good through her menstrual cycle, without drastic shifts in mood or unpleasant hormonal physical symptoms. Menstrual problems can also be a sign of a deeper underlying issue. For instance, women with consistently irregular periods may in fact have polycystic ovarian syndrome which predisposes them to diabetes. Similarly, women with very painful periods may have endometriosis which may significantly affect their fertility. As such, it is a good idea to pay attention to one’s menstrual cycle and make sure it is optimal.

 When faced with a sub-optimal menstrual cycle, a woman is unfortunately offered only a limited number of solutions by conventional gynecologists.

Indeed, women with painful cycles or irregular cycles are often only suggested oral contraceptives. These are effective at removing the symptoms but they do not deal with the root cause of the issue and put millions of women at an increased risk of cardiovascular disease, breast cancer and cervical cancer. This is without mentioning the side effects such as water retention, breast tenderness, weight gain and mood swings.

Woman in pain drinking herbal tea

From the point of view of many traditional medical systems, menstrual problems are a reflection of physiological imbalances within the body that can be corrected with the proper lifestyle and dietary changes – for the most part. Common premenstrual symptoms such as breast tenderness, headaches and mood swings, as well as premenstrual spotting and a menstrual flow that “starts and stops”, are all signs of liver overload. Indeed, in the premenstrual week, the liver must work hard at breaking down estrogens and progestins produced during the month.

It is only once these hormones have been metabolized by the liver that a normal period can begin and continue without stopping in the middle. If the liver is overloaded by our modern world’s environmental pollutants, stress hormones and unhealthy dietary choices, then it will be more difficult for it to carry out its hormone detoxifying properties. For this reason, most type of “detox” diets, which typically include removing a great deal of refined sugars and processed foods from the diet, will typically resolve common functional period issues. Detox diets that are not too harsh must usually be carried out for 2 weeks for them to be effective and are best done in combination with a herbal regimen that optimizes our detoxifying abilities.

Western herbs such as dandelion, milk thistle and yellow dock as well as chia seeds or psyllium husks are used in that context. The latter two are essential as they provide soluble fiber which allows toxins emitted in the bile to be properly eliminated through bowel movements instead of being reabsorbed in the intestines. Weekly acupuncture sessions can also be an effective addition to a natural hormone-balancing protocol.

woman in pain
women in pain

More serious problems such as polycystic ovarian syndrome (PCOS) or uterine fibroids can also be tackled with natural medicine but require a longer term dietary and herbal regimen – usually 3-12 months are necessary. Chronic severe issues such as endometriosis or adenomyosis usually a mixture of physical and mental-emotional triggers. The dietary and lifestyle interventions can bring about impressive improvements in symptoms but working more deeply on a spiritual level using holistic psychotherapy and homeopathy is often necessary.

Women suffering from endometriosis have often had a childhood where they had to take on the “mother role” too early – either with their own mother or with siblings. Revisiting the past and operating a spiritual shift is often necessary for periods to become sustainably healthier. In the process, however, women learn that their menses are not just a nuisance, but an indicator of health and yet another channel through which the body can communicate with us and allow us to understand what needs to be fixed. This exciting journey inevitably leads to mental-emotional and spiritual growth and the development of healthier dietary and lifestyle habits which benefit not only hormonal balance, but other body systems as well.

Working on menstrual health with natural medicine can work very quickly and effectively unless the pathology is long-standing and has led to physical changes in the tissues – as is the case with ovarian cysts, uterine fibroids and endometriosis. In those cases, dietary and lifestyle changes as well as herbs will need to be part of the treatment plan for a at least half a year. Changes are more rewarding and sustainable if deeper therapies are used at the same time to help address the spiritual cause of those health challenges.

Let me know in the comments below.


I will be happy to read and reply all of your comments. also feel free to share on any of the Social Media listed below and start the "Conversation".
As always, thanks for popping in and see you soon.

Sarah O'Connor

Sarah O'Connor

Sarah is part of the Team ELC and she helps people discover what makes their life happy, meaningful, and full of ease. She is a writer, meditator and loves painting, an art she happily gets to practice a lot in her spare time.

The "Banana Diet" from Japan, myth or reality?

Banana Diet is a very popular diet and is well known in Japan. Many people claim to have great success with weight loss since others say they are not for them. This plan is not the fastest way to lose weight, but it’s exceptionally healthy.

The banana diet consists of eating bananas in the morning for breakfast and with water (preferably at room temperature) and nothing else. After that, the day begins, then you can have a sweet snack all day, and you can literally eat what you want for lunch and dinner (although meals should be reasonable in size).

bananas have enzymes that help us burn fat
people eat less during the day and lose weight

People who defend this diet say that bananas have enzymes that help us burn fat. Others say that banana has starch that makes people feel full, so people eat less during the day and lose weight. Both statements can give you a hint of truth, but by taking bananas, a person will probably have fewer calories than usual for breakfast, and drinking lot of water is also an excellent way to remove calories from your diet. These reasons are combined with a short list of things you should not take which include alcohol, dairy products, and desserts.

Another thing you should know is that bananas are filled with potassium and fiber. Filling your stomach with fiber will surely make you feel full longer, so it will regulate your appetite and even the desire to squeeze on junk food as well. Since this banana diet is visualized to work that way, you will really lose weight without difficulty.

pexels-photo-57556

You have to remember that bananas do not burn fat. It’s not a fat-fighting food. The only thing that this diet does is that it helps you suppress your appetite for food. While this may be true, your food intake should be carefully selected. You always have to make the right decision with the food you eat.

This diet creates a very strict eating habit that is difficult to maintain, but it promotes healthy eating habits. There is no doubt that you will see results with this diet, but it’s the same for the water if you follow the list of foods you should not eat.

If you are interested in a diet and weight loss plan that will allow you to eat what you want, try the banana diet. All you have to do is eat a few bananas before each meal. Bananas are rich in fiber and potassium, which are very healthy. Remember, this diet is not a guarantee that you will lose a lot of weight.

There is no guarantee how much weight can be lost when you are on a diet of bananas.

This diet creates a very strict eating habit that is difficult to maintain, but it promotes healthy eating habits. There is no doubt that you will see results with this diet, but it's the same for the water if you follow the list of foods you should not eat.

Let me know in the comments below.


I will be happy to read and reply all of your comments. also feel free to share on any of the Social Media listed below and start the "Conversation".
As always, thanks for popping in and see you soon.

Franco Nero
Franco Nero

Franco defines itself as a person trapped in a sedentary lifestyle, however, he is an avid fitness "addict" and like, many more in his environment spends vast parts of his leisure time on a gym, running, cycling.

Read other posts from Franco Nero
Hormonal Triggers for Weight Gain

We tend to think that the fat we eat is the same fat that ends up in our love handles. However, the body is a complex array of biochemical reactions and the relationship between dietary fat and fat stored in our hips & buttocks is not as straightforward as it seems.

The theory of “calories in, calories out” gained popularity over the last 30 years and made us forget about earlier research that distinguished different types of nutrients and their effects on weight gain. The modern theory that a calorie is a calorie is a calorie equates the body to a simple machine, ignoring some of the complex hormonal interplays and their effects on our body weight. In fact, weight gain is a lot more about hormones than about caloric intake! This explains why most overweight people will tell you that eat like birds and still cannot lose weight or why many women suddenly put on weight after menopause.

We tend to think that the fat we eat is the same fat that ends up in our love handles. However, the body is a complex array of biochemical reactions and the relationship between dietary fat and fat stored in our hips & buttocks is not as straightforward as it seems. In fact, eating low-fat products is not the magic key to losing weight – as many have experienced first hand. Why is this? The answer is simple but may come as a surprise: most body fat is made from the sugar we eat!

The process works as follows: when we eat sugar – and by sugar we mean anything sweet, fruits included, but also white starches such as white rice or white bread – our blood sugar levels go up. Since blood sugar levels that are too high or too low can cause internal damage, the body is well-equipped to keep the levels in check. When blood sugar levels rise after a meal, we produce the hormone insulin. It causes the body to perform three sequential actions:

  1. Insulin tells our muscle cells to take sugar up from our bloodstream. This directly lowers blood sugar levels and gives muscle cells fuel to keep on functioning. Therefore, exercising helps “burn off” some of the foods we’ve eaten – and by putting on more muscle mass through exercise, extra muscle can take up more sugar at a time.

  2. Insulin tells the liver to take up some sugar from the bloodstream and convert it into a starch reserve for later use. This will be useful so that if we have skipped breakfast, we don’t collapse – the liver will simply change some of this starch into sugar to feed our brain & muscles.

  3. Finally, insulin instructs our liver to convert any extra sugar left in the bloodstream into fat and cholesterol. These two are then shipped off to specialized fat cells in our bellies, hips/buttocks and other areas. And that’s it: the chocolate cake or the pizza you ate for lunch becomes body fat!

So, eating sweet foods or starches (particularly refined starches) makes us fat.

 

One of the sad consequences of many popular diets – whether low-fat or low-calorie – is that people end of consuming foods that are not nourishing on a chronic basis. Too much low-fat yoghurt, too many low-calorie snacks…and often too few unrefined, truly nourishing foods such as vegetables, legumes and unprocessed animal products. Over time, the body can simply no longer compensate for this chronic & insidious malnutrition. Our metabolism then slows down due to nutrient depletion, as there is less and less high quality fuel to burn. One of the main organs responsible for metabolic rate is the thyroid, which slows down accordingly. Thus, low-fat and low-calorie diets may be partially responsible for the modern-day hypothyroidism epidemic observed especially amongst women. Many individuals with hypothyroidism are overweight and tend to restrict fats and calories in their diet. And thus beings a vicious cycle: thicker waistline  reaction: fewer calories, slower metabolism  thicker waistline etc…This cycle can only be broken once individuals accept to go back a higher calorie but more nourishing diet.

Chronic stress is another significant obstacle to weight loss. When we are chronically under pressure (like a never-ending to-do list, a job we don’t enjoy, or a long-standing family issue) our body produces cortisol. This hormone allows us to “keep going” when we are quite exhausted. But the price is high! Indeed, our hormonal mechanisms evolved millions of years ago, when “stress” meant running away from a predator. For this reason, cortisol ensures that our muscles & cardiovascular system have enough steam to literally escape the tiger or mammoth. This means that cortisol raises both blood sugar levels (so that our muscles have fuel to burn readily available) and blood pressure (so that our muscles & heart have enough oxygen to keep going). The trouble is that we experience modern-day stress while sitting motionless behind an office desk or in the car, our muscles don’t burn off the extra sugar put into circulation and our heart really doesn’t need to beat any faster. Over time, this leads to chronically high blood sugar levels and therefore elevated insulin, resulting in constant fat storage and very little burning of fat. The lesson learned comes as no surprise: take it easy, relax, and you will shed those pounds faster!

Here are some easy ways to leverage your hormones to lose weight with more ease

  1. Minimize starches and sugars in your diet but fulfill your natural appetite using liberal amounts of vegetables, animal products or vegetarian protein sources and unrefined fats (avocadoes, nuts, seeds, animal fats from organic animal products).

  2. Forget the “low calorie low fat” type of dieting which can slow down the thyroid in the long run.

  3. Examine your daily routine and eliminate as many sources of stress as possible while practicing mindfulness to balance your cortisol level.

Let me know in the comments below.


I will be happy to read and reply all of your comments. also feel free to share on any of the Social Media listed below and start the "Conversation".
As always, thanks for popping in and see you soon.

Mirko Francioni
Mirko Francioni

Mirko is for people who knows him well a true motivator and inspirer. He has been the driving force in projects such as a wellness center in Thailand, a corporate on-line travel agency and membership club with over 120,000 members worldwide. Mirko has created a strong professional reputation as one of the leaders in the hospitality and fitness & recreation industries.​

Read other posts from Mirko Francioni

Body Cleanse And Detox

Getting Rid Of The Toxins Done Manually

The main idea of detox is that you can eat a lot of food on a daily basis, which is really bad for your body and therefore you need a detox diet that helps the body to get rid of accumulated substances that are not useful to the body.

Normally, harmful substances are stored in our tissues, and the best way to remove them effectively is detoxification of the body. Detoxification or cleansing means eating fresh, natural foods that can help our bodies eliminate toxins and improve our health optimally.

Detox helps to remove toxins from the body. Regular detox helps your body sleep better and fills you with extra energy. Detoxing your body is like cleaning your car or engine, which gives you better performance after cleaning.

Although you can find many products on the market that help you detox your body, but here, we will discuss how to cleanse and detox your body naturally.

3 Tips for Excellent Yoga

 Use yoga for natural detoxification

Yoga is a wonderful way to relax, exercise, and help relieve the excess of toxins that accumulate in your body. Yoga has been existing for thousands of years and is probably one of the most useful forms of exercise you can find.

 Have a regular sauna

One of the simplest and most valuable ways of detoxifying your body is by enjoying a sauna on a regular basis. It is very useful for the body because the high heat and moisture of the sauna force your body to remove toxins by excreting sweat through the skin.

While the accumulated toxins and waste are easily removed, you should note it is a gradual process, and it is not recommended to spend more than 20 minutes in the sauna at a time.

detox diet

 Get a detox diet

This will help your body to detoxify regularly and naturally so that no more toxins are accumulated. As you accumulate toxins, your body begins to show signs of laziness and reduced energy. And if the accumulation of toxins persists, it can cause chronic illness.

You just need to pay more attention to your diet to get rid of toxins naturally. It is better to have organic fruits and vegetables instead of those treated with pesticides. Generally, processed and canned foods are rich in toxins. Therefore, you should try to avoid them as much as possible in your diet.

It is important you eat a lot of raw vegetables and fruits because they contain a lot of dietary fiber. Balanced nutrition should have all the important nutrients in the right amount, including carbohydrates, vitamins, proteins, fats, minerals and about 25-30 grams of fiber.

 Drink more water

drink more water

You need to drink more water because it helps all the body organs to function properly. More importantly, water allows kidney and urinary tract work more efficiently, eliminating all the harmful waste that accumulates there. You should also reduce your alcohol consumption to the very minimum. The chemicals contained in alcohol can cause liver damage.

Conclusion

A correct detox program, when strictly followed, can help the body to clean up and reactivate so that the impurities leave the body and the energies are recovered in a completely natural way.

Getting back in shape and maintaining a good state even after treatments are the secret to living better and having a healthier lifestyle!


Let me know in the comments below.


I will be happy to read and reply all of your comments. also feel free to share on any of the Social Media listed below and start the “Conversation”.

As always, thanks for popping in and see you soon.

 

Sarah O'Connor

Sarah O'Connor

Sarah is part of the Team ELC and she helps people discover what makes their life happy, meaningful, and full of ease. She is a writer, meditator and loves painting, an art she happily gets to practice a lot in her spare time.

training at the gym to loose weight

Exercise is one of the most important activities that every human being has to do to stay healthy.

However, it is impossible to lose weight and get in shape without knowing which exercises really work. You need a proven system that works, including cardiovascular exercise and stretching, etc. The more you understand how to workout to lose weight, the better the results with fewer injuries.
The best gym workouts to lose weight is the combination of cardio, weightlift and stretching workout practices. This article contains proven exercises that you can do to effectively lose weight. Below, we will check them out.

 Cycling

cyclette at gym

Cycling session in gym workouts is just like riding a bicycle. It’s done in the gym with a stationary bicycle. A normal cycling session usually takes between 30 and 60 minutes, but a shorter session for beginners is recommended.

 Yoga

yoga at the gym

Yoga is a very effective exercise to reduce fat and strengthen the abdominal muscles. Yoga will stimulate brain cells, relax your body, eliminate the effects of stress, reduce blood pressure, help you lose weight and make you feel peace. Special yoga poses, such as lying down, sitting and standing poses are great for strengthening the abdominal muscles and losing weight.

Treadmill Workouts

using treadmill at gym

Treadmill workouts are superior to other exercise equipment used indoors because it is very useful for losing weight and burning calories. In a treadmill exercise program, you will be devoted to exercises, ranging from running, walking, slow jogging to fast jogging, depending on your exercising habits.

There are also many treadmills, which will give you a chance to lose body weight on a certain part of your body. Treadmill workouts are definitely a good way to lose weight and stay healthy, but it is necessary that you complement the exercise with a good diet.
On the other hand, It is important you consult your doctor before taking any treadmill workout as there have been cases of people suffering from heart failure during or immediately after treadmill workouts.

Deadlift

Deadlift

Deadlift is the most important gymnastic exercise. It exercises almost every part of your body, including your legs, back, and arms. Deadlift mainly focus on your back and forearms. They also work great on your abdominal muscle, so when you are lifting, you can lose weight and get six packs.

Squatting

squatting at gym

The squat workout is the only exercise that works on every leg muscles. Squats are essential for muscle growth in other areas of your body too because when you do that, the level of testosterone will increase. High testosterone is important because the higher the testosterone, the more your muscles will grow. This will also allow you to lose excess weight.

Stretching

Stretching helps restore body shape by maintaining healthy blood flow to our body and helps increase fat burning metabolism. This type of exercise will keep our muscles fresh, flexible and ready for strength training.


Final thoughts
It is also recommended that you exercise in a standard gym and hire a fitness instructor to help you find a better exercise plan.

Let me know in the comments below.


I will be happy to read and reply all of your comments. also feel free to share on any of the Social Media listed below and start the “Conversation”. As always, thanks for popping in and see you soon.

Mirko Francioni
Mirko Francioni

Mirko is for people who knows him well a true motivator and inspirer. He has been the driving force in projects such as a wellness center in Thailand, a corporate on-line travel agency and membership club with over 120,000 members worldwide. Mirko has created a strong professional reputation as one of the leaders in the hospitality and fitness & recreation industries.​

Read other posts from Mirko Francioni
eating too much sugar?

Sugar is the biggest challenge most of us face in choosing a healthy nutrition diet. Even after experiencing the negative effects of sugar consumption on health, the idea of reducing or eliminating sugar consumption may seem impossible.

Removing sugar from our diet is easy with the nutritional support of whole foods and a wide range of natural sugar substitutes. When sugar is removed from your diet, and the sugar cravings are gone, your body will restart with a balanced health. Without sugar, your immune system will be stronger, your energy and moods will be stable. Below, we will discuss the best ways to get rid of sugar cravings if you have consumed too much sugar and you’re now addicted to it.

Tip #1

“Eat sweet vegetables and whole fruit instead of processed sugars”

The best whole foods are fresh and ripe fruits. When they are consumed, natural sugars are accompanied by the correct combination of enzymes, minerals, vitamins, and fibers that your body needs for healthy digestion. Natural sweet vegetables such as gooseberries, shepherds, and carrots have the same advantage. When eaten regularly, it will give a sweet taste and can help reduce sugar in the blood.

Tip #2

“Get enough protein”

You need to eat a balanced diet including fat, carbohydrates and proteins. If you suffer from sugar craving, add more protein to your diet. Increasing protein intake helps the body function properly. You can get proteins from different sources. Not only do you have to eat chicken breasts. Beans and chickpeas are excellent sources of protein too.

Tip #3

“Limit your intake of carbohydrates”

You have to reduce the number of sugary foods you eat. You have to eat fewer cakes, cookies, candy, ice cream, white bread and other flour food. If you want to eat carbohydrates, consume more complex carbohydrates such as whole grains, vegetables, legumes, etc. These complex carbohydrates are digested very slowly and do not cause the blood sugar levels to increase.

Tip #4

“Do not skip meals”

When you have weight loss goals, skipping meals seems to be a good idea, but feeling hungry is the worst thing you can do if you want to get rid of sugar craving. Make sure you eat healthy food and do not try to skip meals if you want to get rid of sugar cravings.

Tip #5

“Reduce your intake of snacks”

The act of eating sweet snacks will only lead you to consume excessive calories, therefore, stop eating snacks while you are at work or while watching TV or even while you’re in a conversation. Just stop eating snacks no matter what you’re doing. Focus on eating just 3 balanced and nutritious meals a day. If you want to stop the craving for sugar, there is no better time to start than today. Go to your kitchen and take out every processed sugar products there. Take them out instead of eating them. Start adopting healthy nutrition habits today and by tomorrow, it will have a positive impact on your health. Do not allow your cravings to sabotage your search to become healthier.

Let me know in the comments below.


I will be happy to read and reply all of your comments. also feel free to share on any of the Social Media listed below and start the “Conversation”. As always, thanks for popping in and see you soon.

Sarah O'Connor

Sarah O'Connor

Sarah is part of the Team ELC and she helps people discover what makes their life happy, meaningful, and full of ease. She is a writer, meditator and loves painting, an art she happily gets to practice a lot in her spare time.

office syndrome

Spending 8 hours or more in the office can be tiring not only for the mind but also for the body.

Sitting for a long time in front of a computer, perhaps in incorrect positions, can in fact bring a series of cramps or pain to legs, arms, neck and back. As we improve technology and we now work with computers on a daily basis more and more people suffer from these disorders. Many people then find themselves quietly suffering on their chairs.

Remedy

How to cope with an exciting new job that unfortunately can also be an “aching job”?

The solution is gymnastics, but often there is no time or desire to go to the gym once you leave the office.

Not everyone knows that you can remedy these physical pains even with a bit of stretching from the desk, in breaks from work. If doing exercise in your office may seem inconvenient or inappropriate, do not worry. The exercises are quick, easy to do and will not expose you too much to the attention of your co-workers.

Excercises

To get a bit of a fight and to overcome back, neck and arm pains, it is enough to have a few free minutes and a chair.

So if you suffer from these disorders and the idea of ​​some quick stretching exercise makes you curious, read on, below you can find 5 simple exercises to do at intervals when sitting in the office.

correct back position

Exercise the lumbar muscles

Here’s what you need to do: sit down slowly with your torso towards your thighs and bring your hands to touch your feet. As you go down, breathe out, then wait in position for 15 seconds and come back to the starting position. Repeat the exercise at least 4 times.

Exercise for the back muscles

Always sit up and put your torso upright and cross your hands behind your neck. Then push the elbows as far back as possible. Hold the position for a few seconds, then bring your elbows forward. Repeat at least four times.

Relax the neck muscles

Do you have a bad neck? Here is the exercise for you!
When seated, pull your back off the back and keep it straight. Relax your arms and place your hands on your knees. Slowly bring the chin to touch the chest and then always rise slowly.
In the same starting position, then, slowly turn the head to the left and then to the right and repeat the exercise 10 times per side.

Exercise for the arms

Find a chair that is sturdy and without wheels. Sit down, put your feet on the ground and keep your back straight off the back.
Grab the side edges of the chair seat, pry up the arms and lift up. As you lift, inhale and contract the abdominal muscles, the buttocks and the thighs. Then return to the starting position and exhale slowly. Repeat the exercise 10 times.

Exercise the abdominals

When seated, keep your back straight and lean against the backrest. Keep your hands on your hips and slowly rotate your torso ten times to the right and then ten times to the left. While doing the exercise, remember to inhale and exhale slowly.

Well hopefully by following this simple yet effective suggestions you will slowly recover from your pains, however, you if you feel that the pain is chronic and still persist, it is advisable to see a doctor that can help you even further.


Let me know in the comments below.


I will be happy to read and reply all of your comments. also feel free to share on any of the Social Media listed below and start the “Conversation”.

As always, thanks for popping in and see you soon.

Franco Nero
Franco Nero

Franco defines itself as a person trapped in a sedentary lifestyle, however, he is an avid fitness "addict" and like, many more in his environment spends vast parts of his leisure time on a gym, running, cycling.

Read other posts from Franco Nero
benefits of yoga

Yoga is a mental and physical health system practiced for thousands of years.

Practiced first in India, where it originated from, more and more people are practicing it around the world. One of the factors that promote its popularity is the fact that even doctors advise patients on the benefits of yoga and scientists are intensively studying it. Below, we will discuss the many benefits of yoga.
  • Increased self awareness
Before practitioners started yoga, they were probably experiencing mental and physical pain due to several reasons. Those professionals who practiced yoga can usually identify problems in the body and mind even before they cause problems. Early detection allows early debugging.
  • It serves as a stress reliever
Stress management is one of the most important benefits of yoga. Yoga meditation techniques help a person to relax and see life and stressors differently. Yoga encourages people to focus and meditate on the exercise or technique, at this moment, eliminating stress.
  • An effective way of alleviating pain
Many people first discovered yoga because they want to learn how to cope with chronic pain. Yoga is good for people who have fewer body complaints and those with too many chronic conditions. For some, all they need is the strengthening of the muscles and bodies which yoga can bring to relieve pain. Others may need more intensive techniques to achieve a calm and natural relief of pain.
  • Flexibility
Yoga exercises that you will do in the yoga class will help make your body flexible. Almost everyone have seen images of yogis that twist their body in interesting and exotic positions. This can be the ultimate result for some, but for most people, it is the starting point. Achieving this flexibility reduces the risk of injuries, leads to more elegant movement and better posture.
  • Weight management
Yoga is something that can be used as a platform to lose weight or manage weight. However, it does not work alone, and it’s not easy as it sounds. You have to work hard, and you have to be consistent. For yoga to work effectively for weight loss, this specialized form of gentle exercise should be accompanied by good diet and healthier access to life in general.
  • Inner peace
One of the primary benefits of yoga is harmony. Those who have long practiced yoga have already appreciated the physical, mental, and psycho-spiritual harmony they have gotten. It is through the accomplishment of the peace that life can be changed and improved. When the human mind is at peace, it can function and respond to internal and external stimuli properly.
These are the major benefits of yoga though they are more than this. However, it is important we practice yoga only after getting some training from a yoga instructor. This is important because we may try to engage in some positions that can cause injuries to us. So it’s important we seek the guidance of professional yoga instructors or attend yoga classes before practicing yoga.

Let me know in the comments below.


I will be happy to read and reply all of your comments. also feel free to share on any of the Social Media listed below and start the “Conversation”. As always, thanks for popping in and see you soon.
Franco Nero
Franco Nero

Franco defines itself as a person trapped in a sedentary lifestyle, however, he is an avid fitness "addict" and like, many more in his environment spends vast parts of his leisure time on a gym, running, cycling.

Read other posts from Franco Nero
remedies for back pain

The back is one of the most sensitive areas of our body and exercising is a great way to prevent the appearance of back pain which is common among humans.

Just think of how widespread pain and problems in this part of the body are in people of all sexes and of all ages. All of us in fact at least once in life we find ourselves suffering from back pain and this is because its causes are so many that sooner or later for one reason or another you find yourself in bed with your back blocked.

First let’s see how to prevent back pain

Among all the ways to avoid back pain, in addition to paying attention to your posture, avoid lifting excessive loads and in any case raise the weights correctly, the best way is to no doubt that of doing sports to strengthen the muscles of the back.
 There are no activities particularly indicated, in principle any aerobic activity involves the involvement of the back muscles, which is why it is enough to choose the one that suits your training level and your tastes.
The ideal would be to associate this activity with anaerobic exercises to tone and strengthen the back muscles. Everything is always naturally followed by stretching exercises for the back that can help loosen and relax the muscles. And it is precisely on this kind of exercises that it must concentrate those who do not have the time or the desire to perform the complete path of exercises for the back muscles. Those who perform particularly stressful works or even particularly sedentary jobs in fact, in the long run, risk of suffering from back pain, which is why it would be a good habit to perform exercises at the beginning or end of the day.

Exercises suggested for back pain

In most cases the back pain could be avoided simply with a little ‘prevention, or learning to feel your body and to respect it, which means, try to avoid a whole series of behaviors, unfortunately very common that are all origin of back pain, such as:
  1. standing up with uncomfortable shoes
  2. sit up without proper support
  3. assume wrong postures
  4. sleep on unsuitable mattresses
However, it should not be thought that because the back is such an important part of our body long and complicated practices are necessary to strengthen the muscles. On the contrary, a few simple exercises, which have nothing to do with lifting weights or other strenuous and complex exercises, but they are simple and relaxing  stretching exercises, are sufficient to strengthen the back muscles and can be performed in complete peace and security even from home. This can be done either early morning or before going to bed it will only take up to ten or twenty minutes a day.
One of the simplest back pain exercises is to sit on a chair with legs apart, from this position flex your back forwards by letting your arms dangle to the side of the calves. After holding the position for a few seconds lift again the back. During the execution it is important to pay attention to breathing by breathing out when you bend your torso and inhaling when lifting, repeat the exercise for a minimum of five times.
back pain at the gym
Here is An exercise can be carried out lying on the ground with your back on the floor: from this position bend your knees, and exhaling bring them to the chest keeping your knees with your hands, after holding the position for a few seconds slowly rest the legs on the ground, inhaling, and repeat the exercise. Another exercise indicated to prevent back pain is to sit on the ground on your knees in order to rest the buttocks on the heels, from this position bend the torso forward also stretching the arms in order to completely dissolve the spine and after having kept the position for 10-15 seconds, raise the torso and arms and repeat the exercise. In conclusion To avoid pain, which can become more frequent and acute as you progress with age, it would be a good habit to dedicate at least 10 minutes a day to the practice of back pain exercises.

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Sarah O'Connor

Sarah O'Connor

Sarah is part of the Team ELC and she helps people discover what makes their life happy, meaningful, and full of ease. She is a writer, meditator and loves painting, an art she happily gets to practice a lot in her spare time.

Natural remedies for those suffering from insomnia

In reality, insomnia should be considered a real disease from which to heal, as those who sleep little and badly have problems

With the arrival of the sunny season, the days get longer and changes to the rhythms of our body start happening. The sun peeks out until late in the evening, and so you go to sleep later and rest less. It’s all fine for some, but worse for those already suffering from sleeping trouble.

It is a problem for many, however, a great part of them show a certain resistance to treatment, considering insomnia a non-serious disorder mostly because they are afraid of drug dependence.

In reality, insomnia should be considered a real disease from which to heal, as those who sleep little and badly have problems of concentration and efficiency during the day and is statistically proven to get sick more easily. Cortisol, in fact, a hormone that defends our body, is produced, above all, during deep sleep.

So, what are the remedies to deal with the night sleep in the right way? And to avoid irregular nights?

 Here are some rules 

  1. Avoid long afternoon naps, it is better not to doze on the sofa, or at least if needed, just “a quick one”.
  2. Go to bed only if you are tired.
  3. Better always wake up at the same time, even on weekends.
  4. Do not keep material regarding work or study in the bedroom.
  5. Try to eat foods that promote or improve sleep, such as yogurt, cereals, eggs, fish, potatoes, bananas and apricots.
  6. It is preferable to dine with light foods to not weigh down the digestion, even fasting is harmful because the released gastric juices could create acidity.
  7. Do not practice sport activities before going to bed.
  8. Drink herbal teas that facilitate relaxation.

 Help from your diet 

There are foods that promote sleep, because they stimulate the production of serotonin, a neurotransmitter that facilitates relaxation.

The last meal of the day then must be light. In fact, difficult digestion is one of the main causes of insomnia.

 What to eat 

Lean meat, fish and boiled eggs, legumes, fresh cheeses and yogurt.

These are foods rich in proteins that lengthen the duration of deep sleep. Lettuce, radicchio, garlic and onion, foods rich in substances that help the body falling asleep.

 What to avoid 

Those rich in caffeine, like coffee, tea, or chocolate. Say no also to those aliments containing sodium like pretzels and chips.
Avoid overdoing with pepper, paprika and curry.

tired men

A good tip…
Avoid fats and fried foods, they have always been difficult to digest. Say no to midnight snacks, eating late certainly does not help the digestive process. Reduce stress and anxiety

The number of people suffering from insomnia increases every year. And this because our sleep has always been influenced by our daily worries, our emotions, our mood. Problems at work, stress to deal with every day, family quarrels, unresolved heart issues, lurking depression. These are just some of the many causes that can affect the rhythm of sleep and cause insomnia.

Anxious people struggle to fall asleep, the depressed instead suffer from morning insomnia.

Not sleeping properly is not good for the health and overall wellbeing, because the immune system weakens, increasing the risk of infections, decreases memory and the ability to concentrate.

Rest at night and above all do it good not only to recharge the batteries but also to better meet the commitments throughout the day.

Therefore, it is imperative to aim to reduce the stress of everyday life. Stress in small amounts helps overcome obstacles, but if it becomes chronic it creates serious problems.
So learn to breathe, give space to emotions, maybe subjecting yourself to yoga sessions or breathing exercises during the day, cutting out spaces for you, begin to set limits.

Stress can increase even more when the evening comes and, despite being tired and exhausted, you can not close your eyes.

trying to sleep

WHAT TO DO IN THIS CASES

No smoking

Before going to bed, it would be better not to smoke. Nicotine, in fact, is a strong stimulant that leads to fragmentation of sleep, especially the phases of deep sleep, considered the most important for rest.
It is shown that smokers come to take even an hour before falling asleep, while non-smokers take five to 15 minutes.

Smoking causes insomnia but is the primary cause of chronic bronchitis, is closely related to cerebrovascular disease, is the cause of nearly 2 million cancer deaths in developed countries. Furthermore, smoking also negatively affects other chronic diseases. Among these: osteoporosis, arterial hypertension, asthma and skin aging.

Reduce alcohol intake

It is also important not to overdo with wine or other alcoholic drinks. At first alcohol seems to have a relaxing effect, in a second moment, after a few hours, there is the “rebound effect” consisting of a state of excitement associated with lack of sleep. In addition, excess alcohol in the body causes tachycardia, (a heart rhythm disorder (arrhythmia) in which the heart beats faster than normal while at rest), thus preventing the body and the mind to relax and fall asleep.

In conclusion

Hopefully you will get better by using the principles of a good diet and some good habits, however if this is not the case for you and insomnia is not occasional, despite the fact that you have followed a course of natural remedies, then perhaps it will be best to contact a specialist who will help you to find out the causes of your disorder.

Let me know in the comments below.


I will be happy to read and reply all of your comments. also feel free to share on any of the Social Media listed below and start the “Conversation”. As always, thanks for popping in and see you soon.

about the author
Mirko Francioni
Mirko Francioni

Mirko is for people who knows him well a true motivator and inspirer. He has been the driving force in projects such as a wellness center in Thailand, a corporate on-line travel agency and membership club with over 120,000 members worldwide. Mirko has created a strong professional reputation as one of the leaders in the hospitality and fitness & recreation industries.​

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