10 Symptoms of Gluten Sensitivity You Probably Didn’t Know About

Sensitivity to gluten is a serious issue in modern health. People suffering from it have difficulty digesting gluten and are consequently deprived of essential nutrients. The issue has been connected with a shockingly wide amount of disease and health issues ranging from skin problems to dementia and celiac disease.

Celiac disease (CD) is usually the only medical concern surrounding gluten sensitivity. It stems from an autoimmune response to gluten and if left untreated can contribute to malnutrition, mental illness, cancer, and diminutive body growth. The problem is that doctors have restricted testing for CD only and ignored gluten sensitivity. However incompatibility with gluten doesn’t have to be associated with CD, therefore diagnosis for it is severely limited. In other words, there are various degrees of gluten sensitivity, but for many doctors it is either you have CD or you have nothing. Nowadays there is more awareness that there is non-celiac gluten sensitivity and it is a distinct clinical condition.

NCGS – A Distinct Clinical Condition

NCGS (non-celiac gluten sensitivity) is the name given to the majority of people who have a gluten intolerance that doesn’t have to deal with celiac disease. The condition’s legitimacy has received a lot of debate among health practitioners. Many want to stick with tradition and dismiss the issue as a hoax.

Some estimates say that around 1 in every 20 Americans has a type of NCGS. Medical experts that were curious about the issue conducted a placebo-controlled gold standard and double-blind, placebo-controlled trials on gluten ingestion. In the end they were able to validate the condition of gluten sensitivity apart from just celiac disease.

What is Gluten Sensitivity?

Gluten is a protein composite that is found all around us – in grains, hair products, and even in playdoh. When the body has a sensitivity to gluten it has adverse effects on every inch of healthy tissue in your body. Medical experts are now shocked to find that this sensitivity might be a lot more common than we previously thought.

Estimates suggest that gluten sensitivity goes unrecognized and causes trouble in 99% of people that have it. Many people are quick to dismiss the issue of gluten digestion as a hoax, but more than 90 million people in the United States suffer some type of sensitivity to it.

Signs of Gluten Intolerance


The first step in validating any gluten health concerns is educating yourself. Since there has been an alarmingly small amount of medical research on gluten sensitivity, patients have been forced to take matters into their own hands and look for symptoms. A few of the most common signs of gluten intolerance are listed below:

The most obvious indication of gluten intolerance is digestive issues. This includes bloating, gas, abdominal pain, and irritable bowel syndrome.
Unstable emotional health like depression, anxiety, and sudden drastic changes in mood.
Look for effects on the brain such as dizziness, lack of focus, trouble balancing, and tingling sensations.
Frequent migraines and headaches.
Abnormal tiredness throughout the day, even if you haven’t experienced much physical or mental exhaustion.
Several types of rashes like eczema and psoriasis may appear on your skin. Look for areas that are dry and have red or white marks that cause itching.
Despite the beliefs of some physicians, fibromyalgia (skeletal pain and weakness) can actually be a symptom of gluten intolerance. Inflammation and pain can occur virtually anywhere on the body.
Issues with hormone balance that cause worsened PMS. Instances of inexplicable infertility may also signal a difficulty processing gluten.
Keratosis pilaris might also develop on the skin. It is characterized by rough discolored bumps and hardened skin around the thighs, arms, and cheeks – usually happening when gluten damages the stomach.
Joint pain and inflammation.
The lack of digestive clues makes it difficult to associate with gluten sensitivity. Many doctors find symptoms but fail to associate them with gluten. Remain objective about your symptoms and talk things over with a physician if you’re concerned.

How to Test for Gluten Intolerance

As mentioned earlier, the medical focus on gluten health issues is disappointingly small. Because of this there aren’t many testing methods available at the moment. Only two methods are worth trusting: blood testing and elimination dieting.

Blood testing is fairly straightforward but many people have been drawn to the simplicity and ease of elimination diets. If you’re exhibiting any symptoms of gluten sensitivity it could work for you. Cyrex Laboratories offer a comprehensive blood test which screens all of the wheat and gluten proteins and enzymes.

As for elimination diet, the first step is finding everything with gluten in your daily diet. Avoid eating those foods or any other that might give you digestive troubles. After approximately 3 weeks take note of the symptoms. If they’ve gotten better, chances are your body cannot tolerate gluten.

The important part of this diet is staying committed. You can’t consume even the slightest amount of gluten during your elimination period. If you do so, it could offset the entire process and give you faulty results.

Possible Treatment for Gluten Sensitivity

There is only one surefire way to alleviate the perils of gluten sensitivity – by eliminating gluten from your life. Real results only come from cutting back on gluten 100%. This can be difficult for some people that have grown accustomed to a gluten based diet, but there are helpful tips to keep them on track:

Start shopping in the gluten-free alternative section. There are a ton of options like pasta and bread so you don’t have to cut all your favorite foods.
Any grains that use wheat, rye, or barley need to be avoided completely.
Carefully read the labels of your groceries and look for gluten-indicating terms such as vegetable protein, flour, soy, vegetable hum, and malt flavoring.
Always choose whole foods over anything that is processed.
Have some digestive aids handy in case you do consume gluten accidentally.

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5 Medication-free Strategies to Help Prevent Heart Disease

Every year almost 600,000 people die because of heart disease in the U.S., which makes one in every four deaths. It is the leading cause of deaths worldwide.

The most common type of heart disease is coronary heart disease, which kills more than 385,000 people every year. In the U.S $108.9 billion is spent each year on health care services and medications for this disease.

The major risk factors that are involved in causing heart disease are high LDL cholesterol, high blood pressure and smoking. Almost half of the American population has one of the above mentioned risk factors.

There are some other factors as well that contribute in developing heart disease, they are:

• Diabetes
• Poor diet
• Obesity
• Physical inactivity
• Excessive use of alcohol

So today we aim to tell you about some strategies that can help to save you from heart disease and will also improve the quality of your life. These strategies would provide you with a “heart-healthy lifestyle”.

Quit smoking

As mentioned earlier one out of the three major risk factors causing heart disease is smoking. What makes smoking so dangerous? There are some chemicals found in tobacco that can prove to be harmful for the heart and blood vessels. The cause atherosclerosis or in other words they can narrow down the walls of the arteries, which ultimately results in a heart attack.

If you think smoking in a low amount can prevent heart disease, you are wrong!

Remember! “No amount of smoking is safe”. Low-nicotine, Low-tar or smokeless tobacco, all types of cigarettes are bad for your heart. Even exposure to second hand smoke is equally dangerous.

What else is bad about smoking cigarettes? The nicotine contents present in the cigarettes make your blood vessels narrow, increases your blood pressure and your heart rate as a result your heart needs to work harder. Also some of the oxygen present in your blood is replaced by carbon monoxide, in order to supply oxygen required by your body the heart is forced to work harder resulting in high blood pressure.

Even “social smoking”, occasional smoking with friends or at a bar, can put you at the risk of developing a heart disease.

In addition to that, studies show that women who smoke and take contraceptive pills are more likely to suffer from stroke or a heart attack than women who do not do either. The risk is associated with the age, women more than 35 years of age are more at the risk.

As soon as you will quit smoking, the risk of developing a heart disease diminishes over a time period of one year. No matter how long you have been smoking, the moment you quit, you will be rewarded.

Exercise Regularly for 30 minutes

Maintaining a healthy body weight combined with physical activities can lower down your risk of developing a heart disease.

Taking regular exercise not only helps control your weight but also saves your from conditions like high blood pressure, diabetes and high cholesterol. It can also reduce stress, another hidden factor causing heart disease.

It is suggested to take exercise for 30 to 60 minutes, at least 5 times a week. If taking out 30 minutes off your routine, in one go is too much for you, you can break up your exercise routine into 10 minute sessions.

Physical activities such as housekeeping, gardening, walking the dog and even climbing the stairs can be added to your total.

Eat Heart-healthy Foods

DASH or Dietary Approaches to Stop Hypertension is a diet plan, specially designed to protect your heart from diseases and for making it healthy. Remember how our heart will work depends a lot on the kind of food we eat.

The DASH diet plan suggests you to eat foods that are low in cholesterol, fat and salt. It focuses on the consumption of whole grains, fruits, vegetables and low fat dairy products. It also suggests some low-fat sources of proteins found in beans and some types of fish, which are essential for maintaining heart health and also for reducing the risk of developing heart disease.

Avoid consuming trans fats and saturated fats as they can raise blood cholesterol and put you at the risk of developing coronary artery disease.

Major saturated fat sources are:

• Red meat
• Coconut and palm oils
• Dairy products

Sources of trans fat include:

• Fast foods (Deep fried)
• Bakery products
• Margarines
• Packaged snack foods
• Crackers

You can take foods labeled as, “partially hydrogenated”.

Heart- healthy eating requires a lot of intake of fruits and vegetables, almost 10 servings per day. Omega-3 fatty acids found in fish like mackerel and salmon are also very beneficial for decreasing the risk of heart attack and for controlling irregular heartbeats. You can also find omega-3 fatty acids in walnut oil, canola oil, flaxseed oil and soybean oil.

Also limit the consumption of alcohol, as moderate consumption can provide protection to your heart against heart disease. Men should not consume more than two drinks and women shouldn’t consume more than one drink in a day.

Maintain a Healthy Weight

Weight gain in adulthood doesn’t result in muscle formation; rather it happens because of increase in fats. Obesity can lead to conditions such as diabetes, high blood pressure and high cholesterol levels, while putting you at a risk of heart disease.

The most effective way to analyze whether you have a healthy weight is BMI or body mass index. BMI takes your weight and height in to consideration to determine whether you are having a healthy percentage of fat or not. People with BMI numbers equal to 25 or higher are more at a risk of heart disease and high blood pressure.

Another useful tool is waist circumference, in which abdominal fat is measured.

• If you are a man with a waist measuring 40 inches or more you are considered overweight
• If you are a woman with a waist line more than 35 inches, it indicates that you are overweight

Even a small reduction in your weight can reap fruitful results. A 10% decrease in your body weight can instantly decrease the risk of diabetes, and can lower down your blood cholesterol and blood pressure.

Go for Health Screenings Regularly
Regular health screenings provides you with the evidence for conditions like high cholesterol and high blood pressure, so that you may proceed with their treatments and take serious actions.

Blood pressure

Adults should get there blood pressure checked once in every two years. Less than 120/80 millimeters of mercury is the optimal blood pressure in a healthy person. If your numbers are above the optimal range then you need to check your blood pressure more frequently.

Cholesterol levels

Adults with the age 20 or above should get their cholesterol levels checked once in every 5 years. If you have a family history or other risk factors then you may require more frequent check-ups.

Diabetes screening

Diabetes is also one of the major risk factors for heart disease so it should be screened as well. If you have a family history of diabetes or you are overweight then you might have to get your blood sugar monitored. After the age of 30 to 45 diabetes screening should be done once in every 3 to 5 years.

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Foods That Can Prevent And Control Diabetes

Diabetes is one disease that is experienced by many people. Most cases can be prevented by healthy lifestyle changes. Take measures to prevent and control diabetes does not mean life is very limited. While doing regular exercise, eating the right foods is the key to preventing and controlling diabetes. 


There are some healthy foods that are beneficial in preventing and controlling diabetes. Generally, these foods have a low glycemic index and provide essential nutrients for the body. Some of these foods are:

Nuts: Several studies have shown that people who consume nuts regularly are known to have a reduced risk of diabetes by 21 percent. Other types of nuts such as walnuts, almonds, or cashews are also equally beneficial. People who eat nuts regularly also have a lower risk for heart disease compared to those who did not consume it. An ounce of nuts can provide a source of healthy fat that can improve overall body health as well as beneficial in managing hunger.

Legumes: Legumes are also well taken by diabetics. Several studies have shown that consuming a cup of legumes can help people with type 2 diabetes to control blood sugar and reduce the risk of heart disease. The reason why legumes such as peas, lentils, soybeans, red beans, and green beans, it is recommended for diabetics is due to a low glycemic index. In addition, these foods are rich in high-quality carbohydrates, lean proteins, and soluble fiber which can help control blood sugar levels.


Oatmeal: Diabetics can have a better chance in controlling blood sugar levels with regular breakfast of oatmeal or porridge oats. A type of fiber found in oats, beta-glucan which has shown positive effects on diabetics. Oatmeal offer soluble fiber can slow the absorption of glucose from food in the stomach and blood sugar control. 
Green vegetables: Green vegetables, especially dark leafy known to reduce the risk of type 2 diabetes. Spinach, mustard greens, kale, broccoli, cabbage, and lettuce are generating foods but low in calories and carbohydrates. A research shows that eating at least a serving of green vegetables every day can reduce the risk of diabetes by 14 percent.

Oranges: Several studies have shown that people who have diabetes tend to have low levels of vitamin C in their bodies, so that oranges are rich in vitamin C is one of the good food choices for diabetics. Grapefruit, oranges, lemons, and limes have insulin-like properties that can prevent type 2 diabetes. 

Egg whites: Eggs are a good food to build muscle because it contains high-quality protein. Consuming eggs, especially the egg white is an excellent food to prevent type 2 diabetes because of high-quality protein-rich and low in carbohydrates.

Low-fat yogurt: Low fat and low sugar  yogurt is also one of the effective diet in slowing or preventing the rise in blood sugar is not healthy. People with diabetes can enjoy low-fat yogurt as a healthy snack that can be eaten when hungry. 

Fish: The study says that eating fish may help improve insulin sensitivity, because they contain omega-3 fatty acids are high. The fish help lower glucose concentrations, thereby reducing the risk of diabetes. In addition, fish is a source of low-fat protein. People with diabetes can choose various types of fish ranging from catfish, cod, tilapia, or salmon. The presence of omega-3 in fish can also reduce the risk of cardiovascular disease.

Green tea: Several studies have shown that chronic inflammation caused by fatty foods, lack of exercise, and eating less fruit, vegetables, and good fats, known to increase the risk of heart attack. Related to this issue, drinking green tea is a simple solution to prevent it. Green tea is packed with flavonoids which are fighting inflammation and may increase insulin activity.

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5 Ways To Cure Vertigo and Dizziness

Vertigo is the feeling that a room is spinning--Dizziness is when you feel lightheaded and disoriented. Use these five ways (steps) to cure dizziness and vertigo, and reclaim your life. 


Lay Down

Whenever you begin to experience vertigo or dizziness you should lay down immediately. This will help reduce the symptoms while also giving you a safe place to land. When you're ready to get back up, rise slowly from your bed to prevent a sudden onset of symptoms. 

Limit Alcohol

Consuming alcohol will only make dizziness and vertigo worse. Avoid alcohol or limit your daily intake to two servings. If you chronically suffer from dizziness or vertigo, eliminate alcohol altogether to cure dizziness and vertigo. 

Eat

Dizzy spells and vertigo (spinning) can also be caused by low blood glucose levels. Maintain your blood glucose levels by eating healthy, well-balanced meals every 2-3 hours. Pack low-fat snacks to keep your energy soaring, and to prevent vertigo and dizziness. 

Visit a Doctor 


Make a doctors appointment to discuss your vertigo and dizziness if your symptoms persist. Your doctor will recommend working with a physical therapist to evaluate and treat the cause of your vertigo. 

Evaluate Medications

Dizziness and vertigo can occur when starting on new medications. Notify your doctor and pharmacist if dizziness or vertigo occur after taking a new medication. It could be a side effect of your new drug therapy.

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Avoiding and Preventing Cancer: Simple Steps to Take

With its fairly unique characteristics, cancer strikes intense fear in many people and all would like to find ways to preventing and avoiding cancer.Obviously, any disease that is a) fatal, b) incurable and c) derived from unknown causes will earn a position of esteemed concern among the general public.

The faulty basis regarding the incurability of cancer is something you will find in my most recent book, but for now let us acknowledge that most people believe this to be true.


Cancer is a unique illness, in that it is created within our cells, by our cells. Damaged DNA causes a cell to divide without limits, producing more cells with damaged DNA that divide without limits. Soon, the cells create a massive tumor which is often fatal. Is it really possible to avoid and prevent cancer?.

The most reliable medical treatments for cancer are essentially poisonous. We poison our body, depending on the fact that the cancerous portion will perish first. This theory has proven itself workable, though it often generates effects which are as lethal as the cancer.

Luckily for us, our bodies were created with an inherent set of tools, our immune system, designed to keep illness from settling in and destroying us. Not so luckily for us, we live in an age where the maintenance of those tools is incredibly poor.

To increase the abilities of our immune system and ensure that it can do its job, we must strive to be as healthy as possible. Our immune system will help us prevent and defeat disease, but it won’t do it all by itself: we must be willing to help. There are indeed some simple steps you can take to avoid and prevent cancer.


After all, if we don’t care enough about our health to fight for it, why should our immune system? If you do care enough to fight for it, how do you go about it?

Start exercising. This is actually one of the cheapest, easiest and potentially most effective tactics we have in promoting a healthy, active and forceful immune system. We make it hard, even though it doesn’t need to be.There is no need to join a health club or purchase fancy equipment.

If you have stairs in your home, spend 15 minutes a day walking up and down them. Do sit-ups and push-ups. The key is to do something, which will always be better than doing nothing regarding exercise.

Eat better. While there may not be a scientifically backed study indicating that a regular diet of deep fried fast food causes cancer, it has certainly been linked to a variety of health problems. Remember that any health problem drains your immune system which, in turn, makes you more susceptible to other health problems.

We are not suggesting that you become a vegetarian and start shopping exclusively at organic health stores, although you may want to look into those options. But you may stop giving into the so-called “easy” way of eating .

Look at it from a new perspective. Certainly, every time you pick up a quick dinner at the local grease market you are saving yourself the time and trouble of preparing a healthy meal.

What’s really happening with those “savings,” however, is that you’re stashing them into a “time bank.” Like most savings, that time earns interest. In this case, the interest you are earning is pain, problems and suffering. When you finally withdraw all of that saved time, later in your life,you have to withdraw the earned interest as well.

Reduce stress. Stress is a massive immune system inhibitor. It comes at you from all angles, in every direction and with varying intensity. Recognize the sources of stress in your life and then work on healing them. A great number of options exist to reduce stress, you simply need to find the one that works best for you.

Of the options, one that is particularly viable to the prevention and avoidance of cancer is meditation. Drop the images you may be having of monks in robes. Meditation can be done in a very secular way, with no dogma attached.

Simply sit undisturbed in a comfortable position while visualizing your self at the peak of health. When your mind strays, as it will, from the visualization of yourself at peak health, all you need to do is simply bring it back.

After practicing this for a while, you’ll find that your mind hardly drifts at all. You’ll also find yourself feel much better than you’ve felt in a long time, and it won’t even cost you a penny. This simple step could indeed be the start of avoiding and preventing cancer.

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What Causes Sensitive Teeth and How Can I Treat My Sensitive Teeth?

When you have sensitive teeth, activities such as brushing, flossing, eating and drinking can cause sharp, temporary pain in your teeth. Sensitive teeth are typically the result of worn tooth enamel or exposed tooth roots. Sometimes, however, tooth discomfort is caused by other factors, such as a cavity, a cracked or chipped tooth, or a side effect of a dental procedure, such as bleaching.

If you’re concerned about sensitive teeth, start by visiting your dentist. He or she can identify or rule out any underlying causes of your tooth pain. Depending on the circumstances, your dentist might recommend:

Desensitizing toothpaste: After several applications, desensitizing toothpaste can help block pain associated with sensitive teeth

Fluoride: Your dentist might apply fluoride to the sensitive areas of your teeth to strengthen tooth enamel and reduce pain.


Covering exposed root surfaces: If receding gums are the cause of your sensitive teeth, your dentist might apply a sealant to cover the exposed tooth roots.

Root canal: If your sensitive teeth cause severe pain and other treatments aren’t effective, your dentist might recommend a root canal — a procedure used to treat problems in the tooth’s soft core (dental pulp).

To prevent sensitive teeth from recurring, your dentist might offer suggestions to help you maintain your oral health. Twice a day, brush your teeth with a soft-bristled toothbrush and fluoride toothpaste. Floss daily. Avoid vigorous or harsh scrubbing, highly abrasive toothpaste, and excessive brushing and flossing. If you grind your teeth, ask your dentist about a mouth guard. Tooth grinding (bruxism) can fracture teeth and cause sensitivity.

You might also consider limiting acidic foods and drinks, such as carbonated drinks, citrus fruits, wine and yogurt all of which can remove tooth enamel. When you drink acidic liquids, use a straw to limit contact with your teeth. After eating or drinking an acidic substance, drink milk or water to balance the acid levels in your mouth. It also helps to avoid brushing your teeth immediately after eating or drinking acidic substances, since acid softens enamel and makes it more vulnerable to erosion during brushing.

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important: Cancer-causing formaldehyde found in hair treatment products

The dermatology department at the University of Cape Town (UCT) in South Africa has revealed startling new test results on hair-straightening products. Many Brazil-based hair product brands have tested high for carcinogenic formaldehyde, at levels five times the legal limit.

In cosmetic products, formaldehyde exists in a liquid state, as formalin. When heated during a hair treatment, formaldehyde turns into a gas and becomes unstable and dangerous when breathed in or absorbed.


At low levels, the carcinogen can cause skin and eye irritations and can even disrupt pregnancy or cause dizziness. At higher levels, through chronic exposure, formaldehyde can cause the formation of respiratory and blood cancers such as leukemia and lymphomas.

Brazilian keratin-type hair products found loaded with formaldehyde

The UCT study revealed that most Brazilian keratin-type (BKT) hair products are loaded with formaldehyde. According to the test results, local market hair treatment products and brands sold online may pose serious health risks due to "unacceptably high and dangerous concentrations of formaldehyde."

Nonhlanhla Khumalo, who led the UCT study, unleashed the findings but didn't reveal the product names. Now, consumer groups and hairstylists in South Africa are calling out for the specific product names to be revealed and published.

The study, published in the February issue of the Journal of the American Academy of Dermatologists, revealed test results for seven international BKT shampoo brands sold in South Africa. Six of the hair-straightening products contained formaldehyde at disturbing levels, ranging from 0.96 percent to 1.4 percent. These concentrations exceed the average legal limit by fivefold. For example, the US Cosmetic Ingredient Review Expert Panel establishes the maximum concentration of formaldehyde at 0.2 percent, which is a common limit maintained by most countries.


Hair treatment products deceive consumers with "formaldehyde-free" label

The products tested not only exceed legal limits for formaldehyde, but some of the labels were found to be deceptive as well. Most shocking was that five of the toxic products were labeled "formaldehyde-free"

The researchers, including laboratory worker Dr. Mbulelo Maneli and associate professor Peter Smith, said, "The false labelling of products as formaldehyde-free exposes unsuspecting consumers and hairdressers to adverse effects. Industry monitoring is needed to improve compliance and protection of hairdressers and consumers."

Hair stylists becoming aware of hair products that cause side effects

Elsabe Sheppard, director of the Hair Academy of South Africa, said that hairstylists have noticed certain hair products causing burning eyes and even dizziness.

"This is a very popular product, used in salons all over. I am concerned about the health of hairstylists working with this daily," Sheppard said.

"It is unacceptable that manufacturers reap profits from the products sold to salons, knowing the dangers. I wonder if they use it on their own family?"

Sheppard would like to see label warnings printed on hair products similar to those printed on tobacco products, which warn consumers of potential cancer risk and other irritation factors.

"Hairdressers, as well as the public, will be less likely to use these products, knowing the dangers," she said.

Terry Scott, a hairstylist who uses products like these daily, said that companies should be held accountable when their labels deceive the public.

He said, "I think those distributors should be rapped across the knuckles. Recall those products and stop selling them under false pretences."

Paul Fox, who owns 12 salons in South Africa, is urging UCT to release the brand names. Fox said many hair dressers have noticed skin reactions from some products that may even induce a dry cough.

OSHA reveals list of hair products containing formaldehyde, warns against use

The US Occupational Safety and Health Administration researched a plethora of hair product brands that contain obscene amounts of formaldehyde. Some of these brands even sound healthy, with names that contain natural ingredients like acai. These formaldehyde-loaded brands include but are not limited to: Brazilian Blowout, Acai Professional Smoothing Solution, Professional Brazilian Blowout Solution, Cadiveu, Brasil Cacau, Acai Therapy, Copomon/Coppola, Keratin Complex Smoothing Therapy, Natural Keratin Smoothing Treatment, Natural Keratin Smoothing Treatment Blonde, Express Blow Out, Marcia Teixeira, Brazilian Keratin Treatment, Advanced Brazilian Keratin Treatment, Chocolate Extreme De-Frizzing Treatment, Soft Gentle Smoothing Treatment and Soft Chocolate Gentle Smoothing Treatment.

Other names used for formaldehyde, disguised on product labels

Furthermore, OSHA revealed that formaldehyde may be labeled as several different substances, since it is unstable as a gas during a hair treatment process. Formaldehyde may be disguised as formalin, methylene glycol, methylene oxide, paraform, formic aldehyde, methanal, oxomethane, oxymethylene, timonacic acid or thiazolidinecarboxylic acid.

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Discover How To Get Rid Of Belly Fat Once And For All

 'Discover How To Get Rid Of Belly Fat Once And For All!'

Do you want an attractive body in this summer?

Learn How To Literally Burn Off That Stubborn Excess Belly Fat That Has Been Bothering You For Years Without Dieting, Taking Pills Or Expensive Gym Memberships. Martial Abs Is A Complete Program Of E-manuals, Digital Videos And Audio Files.

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Top 13 Exercises to Strengthen Your Back and Reduce Back Pain (Including Detailed Illustrations)

Most people in the world will experience back pain at least once during their lives. I’m not talking just about lower back pain, but about upper back pain as well. I’ve written in the past about how to relieve back pain. My previous article was about what to do when you have a back pain but it’s far better to prevent the back pain from occurring! In this post I will teach you how to prevent back pain by doing 13 simple  exercises.


it’s important to emphasize that the back exercises listed below should be performed when you are pain free. If you experience pain, or have any injury or medical condition it is best not to do these exercises until you see your doctor, chiropractor or a physical therapist. They can guide you on the appropriate exercises for your condition.

The aim of these exercises is to improve spine mobility, stretch the muscles groups attached to the spine and improve their balance and strength.

To strengthen your back, try to perform some of the exercises listed below 2-3 times per day.

1. Cat stretch

This exercise is beneficial for the lower back. Arch your back up towards the ceiling and relax your neck while you deeply inhale. Hold for few seconds and then exhale, drop your chest towards the floor while maintaining firm abdominals and slightly raise your head. Repeat 10 times.

2. Bend knee to chest


This exercise is for the low back and stretches your hip muscles. Lie down on the floor and pull your knee towards your chest while keeping your tailbone on the floor. Hold each stretch for few seconds and repeat 3 times for each side.

3. Ankle over knee


This exercise is for the lower back and your hips. Lie down on the floor with both knees bent while keeping the tailbone on the floor. Place your left ankle the right leg’s knee and push your left knee down with you left hand. Hold for few seconds and repeat 3 times. Do the same exercise with the other leg.

4. Press up


Lay on the floor leaning on your bent forearms. Then press your hands to stretch your back. Try to tighten your abdominals while doing this exercise. Keep your head and neck in line with the rest of the spine. Hold for a few seconds, rest briefly and repeat 5-10 times.

5. Knee rolls


Lie on your back. Keep your knees bent and together. Your upper body should be relaxed and your chin slightly tucked in. Roll your knees to one side, as well as your pelvis, but make sure to keep both shoulders on the floor. Hold the stretch for one deep breath and return to the starting position. Repeat 5-10 times, alternating sides.

7. Raise your hips

Lie down on your back and place your hands alongside your body. Bend your legs and keep your feet flat on the floor. Your knees should be aligned with your toes. Lift your hips and back until only the base of your shoulder blades remains on the floor. Try to hold this position for 3 deep breaths. Lower your hips and repeat 5-10 times.

6. Pelvic tilts

This exercise stretches and strengthens the lower back. Lie on your back, bend your knees and keep your feet hip-width apart. Your upper body should be relaxed and your chin slightly tucked in. Now flatten your lower back on the floor and contract your stomach muscles. You do it by tilting your pelvis towards your heels. Hold for a few seconds then return to the starting position. Repeat 10-15 times.

8. Kneeling lunge stretch

This exercise stretches the muscles between the front of your thigh and the lumber vertebrae which are called hip flexor muscles. These muscles can pull the spine out of alignment if they are too tight. Position yourself as per the illustration while keeping yourself upright and not leaning forward. Stretch the front of your upper thigh but keep your hips even. Hold for few seconds and repeat on the other side.

9. Quad opposite arm-leg raise

Balance your body on your hands and knees, with hands located shoulder-width apart and slightly forward, and knees below your hips and slightly apart. Lengthen your right leg and left hand simultaneously. Return to the base position and do the same with the other side (Lengthen your left leg and right hand simultaneously).

10. Side plank

Lie on your right side, with straight legs, resting on your right forearm. Your elbow should be directly under your shoulder. Gently contract your abdominals and lift your hips off the floor, maintaining straight line. Keep your neck in line with your spine. Hold 20 to 40 seconds and lower. Repeat two to three times, alternating sides. If you find it too difficult, start with bent knees.

 

11. Front Bridge exercise

This exercise is great for strengthening you core muscles. Suck your belly button and keep your body as straight as possible without locking your knees. Continue to breath and don’t hold your breath. Hold yourself in this position as long as you can, then rest. Repeat 2-3 times. Gradually extend the time of holding yourself in the position.

 

12. Shoulder blade stretch

Sit on a chair or a stool while maintaining good posture, then pull your shoulder blades backwards . Hold for a few seconds and then relax. Repeat 5 times.

13. Chin Tuck Exercise

As many of us age, and due to medical conditions such as Parkinson’s disease and osteoporosis, there is a tendency to let the posture go. Our upper back begins to round forward, which then pushes our neck and head forward and out of proper alignment. This can lead to chronic neck and back pain. Do this exercise while sitting straight on a chair without tipping your head in any direction, pull your chin and head straight back. You will feel a stretch at the back of your neck. Relax the chin back forward to a neutral position. Repeat for 8-10 repetitions. You can use this exercise throughout the day to maintain good posture.

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