Cold Laser Therapy for Back Pain

Do you suffer from back pain? Cold laser therapy is a non-invasive procedure that is growing in popularity because it offers pain relief without the risks of surgery or the negative side effects of pain medication. If your quality of life is being compromised by chronic, agonizing back pain due to a herniated disc, call the Back Pain and Herniated Disc Treatment Centers today to request a consultation.

What is Cold Laser Therapy?

Cold lasers are much different than high-frequency lasers that emit heat. Cold lasers emit no heat, sound, or vibration, and induce a reaction in the cells of the body that stimulates blood flow, increases the bodies natural healing ability, reduces inflammation, reduces spasms, increases functionality, and decreases pain.

How does Cold Laser Therapy Work?

Cold laser therapy is administered through a handheld device about the size of a flashlight. The laser is held directly over the affected area for anywhere from 30 seconds to several minutes depending on the condition of the patient and the dosage being given.

The light actually passes through the skin about two to five centimeters where it is absorbed and interacts with the light-sensitive elements in the cell. This process is similar to photosynthesis in plants and initiates a reaction in the cells that is believed to result in normalizing damaged tissue, reducing inflammation and edema, and accelerating healing time by increasing intracellular metabolism.

The results are not instantaneous, and it may take several sessions in order to fully experience pain relief. Some patients require two to four sessions per week, depending on the severity of their condition.


While this is a very low-risk procedure, there are a few precautions:

  1. Do not use over any suspicious cancerous lesions or carcinoma.
  2. Treatments should not be given over the thyroid.
  3. Cold Laser treatment should not be administered to pregnant women.
  4. Avoid direct irradiation of the eyes, as even a cold laser can cause permanent damage to the eyes.


If you dread both the uncertainty and high-risk factors associated with more invasive back pain remedies such as back surgery, cold laser therapy is a safe, effective alternative. It is also a positive alternative to high dosages of pain medication, which have several negative side effects, including possible addiction. If you are tired of back pain, call the Back Pain and Herniated Disc Treatment Centers and request a consultation today.

In my opinion, the best sleep experience brought by the best firm mattress can alleviate all chronic diseases including back pain. So, below we will talk about some common sense of mattress maintenance.

Breaking in a New Mattress

This is par for the course, not just to have a mattress get used to your shape, but also for your body to get used to the mattress. For some people it can take up to four weeks to really start getting the sleep benefits from their new mattress – during this time, make sure to rotate your mattress at least once in order to give both sides of the bed equal attention. If you are not enjoying your sleep after a month (your trial period may be anywhere from 90 to 180 days), consider sending your mattress back.

Beware of Sagging

Constant weight cause your mattress to sag over time – that is why you need to make sure to buy the right foundation with your mattress, as it will surprisingly take on a lot of the wear and tear. Every few weeks, rotating or flipping your mattress can help keep your mattress from sagging; also the addition of a mattress topper can take on some of the physical impacts and increase the longevity of your mattress. Also, don’t sit on the edge of your mattress so much especially if you have an innerspring or air mattress, as the edge is usually the weakest part.

Keep Your Mattress Covered

By having a mattress cover, you can help prevent the build-up of moisture, mildew, and bacteria and also protect the cosmetic surface of your mattress. Every couple of weeks you can remove the cover, wash it and put it back on for a fresh start. While certain mattresses like memory foam and natural latex are naturally anti-microbial and mold and mildew resistant, an extra layer never hurts.

Clean Your Mattress

It’s easy to forget that your mattress is still a piece of furniture that requires the same hygienic care that everything else in your home receives. When you can, vacuum your mattress or wipe it down with a cloth depending on the type of mattress you own and the corresponding care instructions (as a general rule, stay away from using too much water that will instead promote the growth of bacteria and mold).

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7 Tips to Stop Back Pain Before it Starts

1. Stop Smoking or better still don’t start.

All smokers will hate this one because they have been told a thousand times that they should stop. But here is another reason, a 2010 review of 40 studies found that smokers suffer more lower back pain than non-smokers. This is probably because smoking reduces blood flow, including to the lower back. So Stop Smoking Now

2. Learn how to lift properly.

From the tip no one had heard before to the tip everyone has been told. When lifting heavy objects, or even light ones, make sure that you lift properly to avoid causing damage to your back. For the record that means keep your back straight and bend your knees, so that the strong muscles of your legs take the strain.

3. Stand Straight

It’s a fact that most people stoop, especially tall people and they are more prone to back problems anyway. So keep your back straight whenever you are standing or walking. If you imagine a straight line through your body, your ears, shoulders, hips, and knees should all stack up along that line, with your head sitting directly above your neck, not drooping forward.

4. Sit Right

Sitting is probably the biggest cause of back pain these days. With so many people working at desks hunched over computers, the constant poor posture regularly takes its toll. Be sure you have a chair with the right support to keep your back in the S shape that it should be. Do not lean forward and become a C. Get up regularly, at least every half an hour and take short breaks from long periods of sitting. Walk around during your breaks to take the strain off of your spine and its supporting muscles. Lastly if you are using a computer the screen should be level with your eyes, you should not have to look up or down at it in your normal position.

5. Wear Soft Shoes

Hard soled shoes provide little or no cushioning, so every step that you take jars your back a little. So be kind to your back and your feet and wear suitably cushioned, supportive soles whenever you can.

6. Don’t sleep uphill

By this I mean do not have too many pillows under your head. Two or three pillows will put a strain on your muscles and keep your spine in an awkward position all night, the very time when it should be recovering from the rigours of keeping you upright all day.

7. Build your core strength

In order to support your spine you need strong muscles around the centre of your body. Most guys who lift heavy things believe that they are plenty strong enough. But they are almost always working on the wrong muscles. The best forms of exercise to build the core muscles come from Yoga and Pilates.

If you are suffering with back pain you should really check out Symptoms and Relief of Sciatica where you can pick up a free mini course and access to several sources of relief, many of which have provided immediate comfort to sufferers.

You may also find some of the information and products available below are helpful.

Many back pain sufferers find a recumbant bike is the best way to exercise. It has all the benefits of cycling without having to lean forward over the handlebars.

Bladez Fitness Synpase R3i i.Concept Recumbent Bike
This Recumbent bike Features: -Apple interactive console.-26-Pre-Set programs.-24-Levels of resistance.-Heavy weight flywheel.-Adjustable seat.-Heart rate sensors.-Transport wheels. Dimensions: -Dimensions: 52 H x 25 W x 67 D. Collection: -Synapse iConcept collection. Warranty: -Warranty: Lifetime Frame, 1-Year Parts, 1-Year Labor. CLICK ON THE IMAGE for pricing and more details.

7 Tips for Good Mental Health

Ideas for Maintaining and Improving your Mental Health

The general stresses of modern day life, plus dealing with traumatic events like the death of a loved one, divorce, broken relationships, moving home, money problems, illness or physical pain can take their toll on anyone’s mental health. To achieve and maintain good mental health you need to take steps to protect and care for yourself.

Because of the stigma attached to mental illness, it is not really known how many people suffer, many people suffer in silence. But depression and anxiety are very common, as are other mental health conditions like obsessive compulsive disorder (OCD), Post-traumatic stress disorder (PTSD), anger management issues, a wide range of phobias and eating disorders.

Lots of people self medicate to deal with these issues, usually with substances that can then cause them serious physical illness and long term problems, like illicit drugs, alcohol, cigarettes and excessive eating.

The ultimate result of a mental disorder or illness is death. Suicide rates are generally not widely published, for fear of promoting the idea. But in Australia it is estimated that on average 2,000 people per year take their own life. Two thousand people in this land of beauty, plenty and opportunity decide that they are so unhappy the only solution for them is death. Tragic isn’t it?

But even for those that do not go to the extreme of suicide, the daily result of poor mental health is unhappiness, disappointment and a life less well lived.

But you can avoid these things if you take steps to promote your own good mental health.
For example:-

1) Pursue your interests

Take time to indulge in the things that interest you, hobbies, music, sports, art, crafts, tinkering with an engine, whatever appeals to you. Active interests are much better than sitting in front of the TV waiting to be entertained.

2) Eat Healthy and Exercise

Physical well being has a direct effect on mental well being and vice versa. A poor diet and sedentary lifestyle can lead to depression. Whereas a healthy diet contains many nutrients that have a positive effect on mental activity and exercise releases endorphins that lift your mood. We have more tips for healthy eating and exercise at 7 Ways to lose weight and improve your Cholesterol Level

3) Volunteer

Working for a charity or helping others will help to put your own problems in perspective. Plus it will often give you a sense of satisfaction that your own job or career can not.

4) Learn to Relax

Most people do not really know what this means. True relaxation actually offers the body better rest than sleep. It affects the chemicals released by the brain and continues to benefit the body and mind long after you have resumed activity. So learn some relaxation techniques and practice them daily.

Better still learn to meditate. Meditation has been scientifically proven to not only reduce and beat mental health conditions like stress, anxiety and depression; it can also reduce pain, reverse heart disease and improve circulatory issues.

Mattieu Ricard is the world’s happiest man. This 66-year-old Tibetan monk and geneticists has displayed unheard of brain gamma waves, and in effect has shocked – and inspired – the modern scientific world.

In order to share the message about reaching happiness, Ricard has authored his first book, Happiness: A Guide to Developing Life’s Most Important Skill. Profits from this book are used to fund over 100 humanitarian projects.

5) Spend Time with Family and Friends

Your relationships need to be nurtured, to share the ups and downs of life. The old adage says that a problem shared is a problem halved. So discuss your problems with your friends and family to get a different perspective, rather than indulging in them alone.

6) Do not be afraid to ask for support

Oftentimes mental issues can not be resolved alone. If you feel things are getting on top of you, speak to your doctor. He may suggest other specialists to go to. Or contact one of the many agencies that are available to help. We will list some of them at the bottom of this post.

7) Learn How to Deal with Panic and Anxiety

Anyone that has ever had a panic attack knows that this is a serious matter. People often believe they are having a heart attack or are going to die, at the very least pass out. They can become regular occurrences for people who develop phobias. Alternately low levels of anxiety can become the norm and when problems arise, you are already in a heightened state, so your reactions can become very uncomfortable very quickly. You can seek professional help for this, or alternately you could try Panic Away at home. This is a course of treatment that has helped thousands of people relieve their problem in minutes. Panic Away comes with an 8 week money back guarantee, so if it does not work for you, claim a refund and use the money at a local doctors or psychologist.

Another option for releasing stress and achieving deep relaxation, that many people swear by, is Brainwave Entrainment. This involves listening to certain soundwaves, on CD or MP3, which over the course of a few minutes will adjust the frequency of your brainwaves to those soothing levels at which you will de-stress and relax. You can find much more information on this and download the MP3 files, or order the CDs from Mind Sync Review

(If you find the page displayed in Spanish, please click on the American flag at the top left of the screen to see the English version. This solution is used by people all over the world.)

More Mental Health Care at Mine Sites

Ninemsn reports that calls are being made for more mental health care at mine sites. Much has been done in recent years to improve the physical safety of employees working in these remote,  highly dangerous locations. But until now mental health has been ignored, in what is often a very macho environment where emotional problems are habitually discounted.

BRISBANE, April 23 AAP – Mental health initiatives should be employed as standard safety measures on mine sites along with fluoro shirts and eye protection, a health organisation says.

The Australasian Centre for Rural & Remote Mental Health says depression, anxiety and stress remain largely hidden on mining sites despite posing a serious safety risk.

The centre’s chief executive Dr Jennifer Bowers says many mining companies are reluctant to spend money on programs that improve their employees’ mental health.

“It’s very acceptable now for everybody to wear their fluoro gear, to wear their protective gear, to be aware of all of the issues that they have to protect their safety and their health,” Dr Bowers told AAP.

“What’s not recognised is that if you don’t feel good about yourself, (or) you’ve got problems with your family or your mates, (or) you’re not functioning well, you’re over 40 per cent more likely to be at risk of a physical accident.”

Research is lacking but anecdotal evidence suggests mine workers are suffering depression and other mental health problems because they are subject to various stresses.

These include time away from family, long shifts, harsh environments, and dangerous jobs that demand high levels of concentration.

“People disclose to us some of the issues they face which they might not normally do because it’s not a safe environment to say anything,” Dr Bowers said.

“People will not declare it in those macho, ‘suck it up, princess’ sorts of environments.”…More at Call for more mental health care at mines

We have created a list on this site of 7 things that you can do to safeguard your own mental health along with links to sites with further information available. You can find all of these details at 7 Tips for Good Mental Health.

Really Wild Mushrooms

The ABC has reported that poisonous mushrooms have killed two people in Canberra and the same mushrooms have now been found in the Adelaide hills. We wrote here previously about the benefits of mushrooms in fighting colds and flu. These mushrooms will beat your cold or flu, but there are definitely less permanent ways to do that. I will be sticking to the store bought or home grown mushrooms and I suggest that you do the same.

Health authorities warn a species of deadly mushrooms which killed two people in Canberra recently is popping up in the Adelaide Hills.

The death cap mushroom is one of a number of poisonous species which have been growing in the Adelaide Hills during autumn.

Dr Kevin Buckett of SA Health is urging South Australians to leave any picking of wild mushrooms to the experts.

“Death caps are not common. We do know that they’re here, they are in the Hills region,” he said.

“They particularly like oak- and chestnut-type woodland but they can be in a range of places so they’re there [and] people need to avoid them,” he said.

People have been warned to ensure their pets also do not eat any wild mushrooms.

Dr Buckett said anyone with wild mushrooms they could not identify growing in their garden should pick them and put them in a bin, then wash their hands.

“We haven’t had any cases of people going to hospital after eating mushrooms yet this year, that’s how we want to keep it,” he said.

“We did have 10 people hospitalised last year so it’s not completely uncommon and some of the species are really deadly, such as the death cap.” more details at ABC News…

If you really want to eat wild mushrooms you would be well advsed to take a guide like those listed below.

Prevent Colds and flu with this White Vegetable

Right now in Australia it is the time of year for colds and flu, but did you know that you can build up your immune system to prevent them with delicious mushrooms. That’s right white button mushrooms can help prevent colds and flu.

There’s an element in mushrooms that boosts your dendritic cells, which are important in helping your immune system fight diseases. Dendritic cells capture viruses like rhinoviruses and influenza and deliver them to your B Lymphocites which destroy them.

Researchers now believe that polysaccharides which are found in white button mushrooms can kick start this whole process of capture and destroy.

Mushrooms have a heap of other benefits too, they are low in fat, low in calories, high in protein, which is why many vegetarians use them as a substitute for meat and they are full of an antioxidant called ergothioneine, which is good for your arteries.

So put them in your soups, stews and casseroles. Stick them on a skewer for a kebab, with or in place of meat, put them in your omelettes and when it’s warmer toss some mushrooms in your salads.

Other ways of avoiding or beating the colds and flu include topping up on the vitamin C from fresh fruit, especially citrus (oranges, lemons, grapefruit etc.) berries and grapes. Getting plenty of sleep, staying active and regularly washing your hands.

Now did you know that how you dry your hands counts big in whether or not you beat the germs that spread diseases? Paper towels are the best solution, reducing bacteria on your hands by 60%. Next hot air dryers, but you must hold your hands still in the hot air stream for at least 30 seconds. Apparently someone has calculated that men only dry on average for 17 seconds and women come out worse, at only 13 seconds. Quite how, or who worked this out I don’t know, but they must have spent a lot of time hanging around bathrooms.

If you are impatient and rush to dry your hands, you can only make things worse, as bacteria love moist conditions. Believe it or not rubbing your hands together under the dryer is also a no, no, as this can bring the bacteria to the surface. Of course wiping them on your jeans really doesn’t help anyone.

Man Loses 400 Pounds with Some Help from Taylor Swift

Yahoo News reports that a man has lost 400 pounds, that’s over 180Kgs or twenty eight and a half stone, with some help from Taylor Swift.

Two years ago Ronnie Brower weighed a staggering 675 pounds, and his doctor told him if he didn’t make some drastic changes he would be dead within 10 years.

But now, thanks to hard work, harder workouts, a dedicated teacher, and some inspiration from Taylor Swift, Ronnie has dropped down to 250 pounds!

Ronnie’s friend and former teacher Joe Bufano promised Ronnie that he would take him to see Taylor Swift perform after he lost 400 pounds.

Ronnie listened to Taylor Swift throughout his weight loss, and now, to celebrate reaching his goal weight, he will see her perform live.

“He told me in his darkest days … he would often listen to Taylor, and it was the messages in her music that kind of gave him some source of joy and happiness. It kept him buying into life,” Bufano told the Daily Dot.

Now that Ronnie has met his weight loss goal, Joe has another goal — to have Ronnie meet the pop icon herself. Joe posted a video chronicling Ronnie’s transformation set to the Taylor Swift tunes that inspired Ronnie throughout his weight loss journey.

Joe asks the pop star if she will meet Ronnie when the pair attend her concert on June.

Taylor Swift fans have been tweeting the video using the hashtag #ronnieweightloss.

We hope that Ronnie gets the chance to meet her!

Ronnie Brower never met Taylor Swift at the concert that he went to on June 3rd. But knowing Taylor’s penchant for meeting her fans, inviting them to her house and engaging with them on social media, she is bound to make contact once she hears about this.

Well done Ronnie! Congratulations!

If you need help with weight loss, check out our 7 Ways to lose weight and improve your Cholesterol Level or the links below which contain lots of advice, aids and motivation.

7 Ways to lose weight and improve your Cholesterol Level

Weight Loss Tip #1: Don’t Miss Out on Breakfast

Breakfast is the most important meal of the day and even more important if you want to lose weight. You should start your day with lean protein and fiber. Both of them fill you up and regulate your appetite, making you less likely to suffer cravings later in the day. Whole grains like oatmeal (porridge) and nuts are good choices and they both help lower your cholesterol.

Weight Loss Tip #2: Manage Your Stress Levels

Many people reach for comfort food when they are stressed. Chocolate and Ice Cream are two favourites among the stressed. Unfortunately they are both very high in fats and calories. There is a medical reason why you reach for those sweet dairy products. Stress makes your body release the hormone Cortisol and Cortisol triggers cravings for sweet and fatty foods. Both of those will make you put on weight and increase your cholesterol levels. So learn some relaxation techniques and practice them daily.

Weight Loss Tip #3: Eat the Foods That You Love

It’s a fact that when you starve yourself your body recognises that and holds on as long as it can to its stored fat. You need to eat often and satisfying foods to avoid that. But you should make some changes so that you are taking in fewer fats and sugars, which by now you must know are both bad for your waist line and cholesterol levels. So change over to low-fat and fat-free versions of foods that you currently eat, wherever possible and choose lean cuts of meat instead of burgers and steaks, better still go for fish and poultry.

Weight Loss Tip #4: Re-stock Your Kitchen

You are going to make losing weight and reducing cholesterol twice as hard for yourself if your home is full of the foods that are bad for you. So get rid of all the bags of chips, cakes and biscuits and any fatty frozen foods that are lurking in your freezer. Replace them with healthy fruits, vegetables and nuts that you can reach for when you feel like snacking.

Weight Loss Tip #5: Sleep Well

We have discussed before on this site the benefits of sleep to your health and weight loss programme. If you are not getting the daily sleep that you require your metabolism can slow down, burning up less of your calorific intake and making you less likely to exercise. So check our articles, lose weight in the dark and Why You Really Should Sleep Naked to get the best possible sleep that you can every night.

Weight Loss Tip #6: Find Some Fit Friends

If you regularly hang out with your friends eating Pizza and drinking beer while watching TV eventually that will take its toll on your waist line and cholesterol levels. But if you have friends who you play a sport with, go to the gym, walk, run, cycle or swim, then the opposite will occur. You will encourage each other to stay fit, slim and healthy.

Weight Loss Tip #7: Keep a Diary

I was once told if you measure anything it gets bigger, well that’s true for weight loss too. So keep a regular record of your progress, but do not concentrate solely on the scales, check your measurements too, stomach, waist and chest are good indicators. But if you are a regular gym junkie you may want to measure the muscles that you work on, like your biceps, thighs and calves. Recording all of the food that you eat will also keep you going in the right direction, or fix any hiccups that you may have along the way

Weight Loss Tip #8: Exercise

OK I lost count, so this one is a bonus and we have already covered it above to some extent. But exercise offers many benefits. It burns calories, which helps with weight-loss. It boosts “good” HDL cholesterol and lowers “bad” LDL and triglycerides. So incorporate lots of activity in your day. Include a mix of aerobic exercise and strength training. Everyday tasks, such as cleaning the house, mowing the lawn, sweeping the yard, walking to and from work, or the shops etc. all count too.

11 Diabetes Risk Factors and What You Can Do About Them

There are several types of diabetes, but the most common are referred to as Type 1 and Type 2 Diabetes. Type 1 Diabetes is often called juvenile-onset diabetes, as it is usually diagnosed in children and young adults. People suffering with Type 1 Diabetes can not create enough insulin of their own and require insulin injections daily.

Type 2 Diabetes is the disease that has become an epidemic in recent years in the western world. It is estimated that 90% of diabetes sufferers have Type 2 Diabetes. The good news is that you can do a great deal to prevent yourself becoming a victim of the epidemic. We list the risk factors below and offer some options for beating them.

Risk Factor #1: Sedentary Lifestyle.

If you do not move much in your life you are at a much higher risk of Type 2 Diabetes. This means being a couch potato or being stuck at a desk all day can put you in danger. Regular exercise will take the excess glucose out of your blood stream and send it to your muscles where it is required and is burned up. Exercise will also help with some of the other risk factors we will discuss below, like excess weight and poor sleep.

Risk Factor #2: Obesity

Obesity is the main reason that type 2 Diabetes has become such a major disease in the western world. Too much food and sugar produces too much glucose and being overweight may also make your cells resist the hormone insulin. So you need to lose weight if you are overweight and maintain a healthy body weight no matter what your current weight is. Please check our article 7 Ways to lose weight and improve your Cholesterol Level for help with weight control.

Risk Factor #3: Not being tested

A blood glucose test will tell if you have diabetes or a condition known as prediabetes. Prediabetes is when you have high levels of glucose in your blood, but not high enough to be classed as diabetes. It is a great warning sign, because you still have the opportunity to prevent yourself developing full blown diabetes.

Risk Factor #4: Lack of Sleep

Most people suffer sleep problems at some time during their lifetime, so we are all familiar with the effects, lack of energy, grumpiness and frustration. But even worse than those, lack of enough sleep can cause your body to release hormones that can cause insulin resistance and lead to weight gain. If you are having any problems with sleep, please check out our article How to sleep Better.

Risk Factor #5: Bad Diet

Most people do not get enough fruit and vegetables and those are key in battling diabetes, especially leafy green vegetables. We have all heard the 5 and 2 rule for fruit and vegetables but people fail to follow it and this can lead to diabetes. For more help with improving your diet check out our article 7 Ways to Lose weight and Improve Your Cholesterol Level

Risk Factor #6: Too Much Stress

We all live with stress in our lives, whether it comes from work, family issues, money issues or whatever, it really is not good for your health in so many ways. Too much stress can increase your risk of diabetes. Those same insulin resisting hormones that are released when you lack sleep are also released when you have too much stress. Stress can also lead to other diabetes triggers like lack of sleep, bad diet and depression. For help with managing stress and other mental health risks check out our article 7 Tips for Good Mental Health

Risk Factor #7: Drinking Too Much Sugar

There is way too much sugar in almost all packaged drinks. Not just colas and all those big brand name soft drinks that are advertised so much, but also fruit juice, iced teas and all those coffee and other flavoured milk drinks. The energy drinks that are so popular these days are also full of more sugar than you would believe. Many people forget to count the sugar in their drinks when they are otherwise watching their weight. For best results, replace as many of these types of drinks as you can with plain water.

Risk Factor #8: High Blood Pressure or Hypertension

High blood pressure, also known as Hypertension, is not really a risk factor for Diabetes but more often a symptom of Diabetes. The two diseases have many things in common, both can be caused by obesity and lack of exercise and unfortunately both could kill you. High blood pressure strongly increases your chances of a heart attack or stroke. Fortunately most of the things that we discuss here for reducing the risk of Diabetes will also reduce your risk of high blood pressure. But do have your blood pressure checked regularly and make sure you keep it in the right range.

Risk Factor #9: Depression

Depression is all too common in modern society, statistics say it will affect 1 in 3 of us in our lifetime, but as many people still see a stigma in admitting depression, the figures are probably higher. Much like stress and sleep disorders unhelpful hormones can be secreted when you are depressed. Depression can also lead to a lack of exercise, poor diet and poor sleep patterns. Once again our article 7 Tips for Good Mental Health can be helpful if you think that you may be depressed.

Risk Factor #10: You’re Age

Sadly, like most things, your risk of diabetes becomes higher as we age. Over the age of 45 your metabolism will slow down and the chances of putting on weight are higher, your muscle mass will reduce and those factors increase the chances of diabetes. The only solution is to watch your diet and ensure that you take plenty of exercise.

Risk Factor #11: It?s in Your Genes

If members of your family have diabetes, your chances of getting it are distinctly higher. Diabetes is also more prevalent in some ethnic groups. If your hereditary is Black, Hispanic, Asian or from the Pacific Islands you have a higher chance of getting diabetes than Caucasians. But being genetically predisposed to Diabetes does not necessarily mean you have to develop the disease. Watching your weight and diet can still reduce your risk significantly.

5 Things You Can do Today to Relieve Your Joint Pain

1. Check with your Doctor.

All pain is worth checking with your doctor as a first step. In extreme circumstances it can be a sign of something more sinister like a tumour. Obviously in the vast majority of cases it is not, but you should always eliminate that possibility.

Secondly your doctor is the best reference for the correct course of treatment for any pain condition. Go armed on your doctor’s visit to get the most out of it. Prepare a pain diary identifying the level of pain on a numbered scale and if and when it fluctuates during the day. Include how much the pain impacts your mood, relationships, sleep, and physical functioning.


If, after you have seen your doctor, you find the recommended treatment is not providing the relief that you are looking for, then it is worth exploring some alternative treatments that have produced good results for others.

2. Do not ignore your pain.

Avoid any activities that aggravate your pain like running, lifting heavy objects, kneeling for long periods or poor posture when standing, sitting or lying in bed. You can also use your pain diary to note what activities relieve or worsen your pain.

3. Do not stop moving all together.

Although you may think that compete rest is what your aching joints need, becoming too sedentary can make things worse. Muscles atrophy and joints become even more stiff unless they get some form of movement. Exercise promotes the creation of lubricating synovial fluid and serotonin, dopamine and norepinephrine in the brain which all improve your mood and ability to withstand the pain.

Exercise can also improve joint function and range of motion. It could even boost cartilage growth. But make sure that you are doing exercises that help and do not further injure your joints

4. Keep an eye on your weight.

The more weight that you carry the more pressure you put on your joints. If you lose a pound of excess weight, you take 4 pounds of pressure off of your knees. Which leads us into…

5. Eat right to relieve joint pain.

As we often say, you are what you eat and the right food can prevent and even cure joint pain. Make sure you get plenty of omega-3 fatty acids, pain-fighting polyphenols, and vitamins C, D and K.

This means lots of fruits and vegetables, whole grains, and healthy unsaturated fats. Salmon and other oily fish are great sources of the right unsaturated fats. Spices Ginger and Tumeric can help fight pain, Low fat dairy foods help build bone strength. Even a glass of red wine can help; the resveratrol in the grapes can have the same analgesic effect as aspirin. If you don’t drink red wine, grape juice can have the same outcome.

5a. Do you know what is the No. 1 fruit that KILLS joint pain & inflammation?

The single MOST powerful anti-inflammatory food is…
Tart Cherries, or Tart Cherry extract or concentrate.

Studies have shown that the anthocyanins and phenolics in tart cherries have a powerful effect in reducing the inflammation that can cause joint pain. In fact, according to researchers from the Oregon Health & Science University, Tart Cherries have the highest anti-inflammatory content of any food.

Tart cherries also have a long history in helping people get relief from Gout or Osteoarthritis.

Sweet cherries also have some benefits, but tart cherries have been identified in research to have larger quantities of the anti-inflammatory phytonutrients.

Many back pain and Knee pain sufferers find a recumbant bike is the best way to exercise. It has all the benefits of cycling without having to lean forward over the handlebars and no gravity putting a heavy load on the joints.

Bladez Fitness Synpase R3i i.Concept Recumbent Bike
This Recumbent bike Features: -Apple interactive console.-26-Pre-Set programs.-24-Levels of resistance.-Heavy weight flywheel.-Adjustable seat.-Heart rate sensors.-Transport wheels. Dimensions: -Dimensions: 52 H x 25 W x 67 D. Collection: -Synapse iConcept collection. Warranty: -Warranty: Lifetime Frame, 1-Year Parts, 1-Year Labor.

How to Eat Healthy Barbecue (BBQ) Food

We have all heard the rumours that meat cooked on the barbecue includes cancer causing carcinogens. Well I am afraid that it is true. Meat, poultry, fish, and even vegetables cooked directly over high heat creates two carcinogenic contaminants, polycyclic aromatic hydrocarbons (PAHs) and heterocyclic amines (HCAs).

But the good news is you do not have to give up that great summer tradition or taste to remain healthy. You just need to follow these tips to avoid those cancer causing toxins.


Marinate before cooking. Marinating improves the flavour and texture of your food and can kill off those HCAs. Fresh rosemary is great, along with lemon juice, olive oil and balsamic vinegar. Sounds tasty too doesn’t it?

Garlic is another great ingredient in marinades and has numerous health benefits of its own. Garlic kills and inhibits a huge assortment of bacteria, viruses, fungi, mould, parasites and worms. It also works within the body’s vital systems, such as the circulatory, digestive, and immunological, to advance detoxification, cleansing, lowering blood pressure, strengthening the immune system and healing

Microwave before barbecuing. Yes, if you microwave your meat fish or poultry for just 2 minutes before putting it on the BBQ you will kill 90% of HCAs. Your food will spend less time on the barbie, but will still have that great BBQ flavour.

Do not let the fat drip onto the heat. There is a cycle to producing PAHs. When the food drips fat and other juices onto the heat the resulting smoke will coat the underside of it with PAHs. You can avoid this by cooking your food on aluminium foil. Poking some holes in the foil will release the fat but prevent the PAHs coating the food on rising.

Other ways of beating the fat for health is to trim the fat from meat before cooking and barbecuing chicken with the skin on then throwing it away before eating the lean meat. All you have to lose is fat, grease, calories and carcinogens.

Kebabs and Burgers. If you make your own burgers include one teaspoon of wheat bran per pound of meat in the mix (Roughly a teaspoon per half Kilo). This stops the HCAs and keeps the burgers juicy

Kebabs are great because the small pieces of meat cook faster and produce less HCAs and you can include some great vegies on the skewer for a healthier meal. Cherry tomatoes, capsicum, mushrooms, zucchini, and onions all add to the flavour and variety.

Barbecue some fruit and veg. Make your 5 and 2 more interesting by grilling them on the barbie. Pears, pineapple and asparagus are just a few of the fruits and veggies that taste great when BBQ’d

Take some Broccoli with that. Broccoli as a side dish will break down any HCAs that might get through if you have followed all the above tips. To complete the deal, wash it down with some tea, regular or iced, tea’s antioxidants will also help defuse carcinogens.

How to Superpower Your Salads

Super salad has even more disease fighting ingredients, is even lower in fat, fills you up and is full of flavour. We’ve got some tips for super powering your salads.

The Greens.

Unless you have been hiding in a cave, you must know by now that leafy green vegetables are good for you. Iceberg Lettuce, the old salad standby, is good, but do you know which leafy greens are even better?

Well the richly coloured leaves have even more nutrients, that inhibit cancer and help your bones stay strong. So try these leaves too, baby spinach, Butterhead or Butternut lettuce, Swiss Chard, Dandelion leaves, Endive, Mesclun, Bok Choy, rocket (known as arugula in the USA), cos also known as romainewatercress, and radicchio.

Raw Cabbage may not be to everyone’s taste, as it is somewhat bitter and sharp. But it is full of nutrients, comes in green, white or red and is the core ingredient of coleslaw.

You can boost up the flavour and benefits of your salad by adding some herbs.

Basil contains inflammation-fighting volatile oils.

Coriander, also known as cilantro, fights bad cholesterol.

Mint is packed with cancer-busting monoterpenes

Make Salad More Appealing, Boost the Flavour.

Roasted Sweet Potato Salad

The salad basics are fine, cucumber, lettuce, tomato, but if you want some real flavour and interest there are a wide variety of vegetables that you can add, which not only boost the flavour, but add a wider variety of nutrients. The more colours that you have, the more nutrients you are absorbing. So why not add asparagus, corn, beans, zucchini (courgette), mushrooms, red, green and yellow peppers (capsicum), or baked sweet potatoes. You can also roast the vegies in healthy olive oil, for even more flavour.

Make Salad More Filling to Keep Satisfied for Longer.

The best way to cure that hunger feeling is to eat proteins, so add some to your salad. But many of the standards that are often added to salads are not healthy. Deli meats are full of salt (sodium). Full fat cheese; well the problem is there in the description. So try adding canned salmon, skinless chicken or turkey breast, chopped egg whites, low-fat cheese, cubed tofu, walnuts, lentils, chickpeas, or beans. All are high in protein, all of them are tasty, filling and satisfying and none have too much fat or salt.

Adding carbohydrates is another way to help fill that gap and feel better for longer. But do not add fat soaked croutons. Toast and cube some wholemeal bread to replace them. You can also add some brown rice, barley, whole-wheat couscous or pasta. Just cook some extra the next time you are cooking and store it for your salads.

Do Not be Scared of the Right Salad Dressings.

Salad Dressing 2 Tablespoons on a Meal Sized Salad is enough

Heart-friendly omega-3 (or omega-9) fats will help your body absorb the soluble vitamins in your salads like A, D, and K.

Balsamic vinegar, either alone or with a little olive or walnut oil. Stir in some mustard, ginger, or herbs for added flavour. If you buy ready made dressings, make sure the only oils in them are olive, walnut or canola. Other oils can encourage inflammation. But do not over do the salad dressing, two tablespoons for a meal-sized salad is enough; just make sure everything is coated.


The Ultimate Guide to Healthy Eyes

Everyone knows how important their eyes are and if you don’t, try walking around without them sometime. But in the big scheme of things eye health tends to get neglected. Everyone worries, about their weight, their fitness levels, their teeth, but how many people take any positive action to ensure that their eyes stay healthy?

Macular degeneration, cataracts and blurry “computer” vision are amongst many eye problems that are commonly experienced. So if you want to ensure that your eyes are good for years to come you are in the right place, this is The Ultimate Guide to Healthy Eyes.

So many people spend hours at the computer everyday, but do you give your eyes a break? Let me tell you about the 20/20/20 rule. Every 20 minutes you should look away from the screen for 20 seconds and focus on something 20 feet away. This gives your eyes a chance to relax, refocus and avoid the blurry “computer” vision that we mentioned earlier.

Eat right for your eyes. Few of you will be surprised to know that the food which is considered healthy for the rest of us is also good for our eyes, but here is why.

1) Omega 3 Fish Oil. You should get plenty of this, because it is good for your heart it is also good for your vision, as good circulation is very important for the eyes.


2) Vitamin Supplements. The ones that are important for eye health are vitamins A, B2, C, and E. You should ensure that you get plenty of the minerals Zinc and Selenium. Selenium is found in nuts, cereals, meat, mushrooms, fish, and eggs. Zinc comes from oysters, lobster and red meats, especially beef, lamb and liver.

3) Leafy green vegetables. Spinach, cauliflower, cabbage, Brussels sprouts and Asian greens will help you avoid macular degeneration. The “macula” is an area at the back of your eye which enables you to see fine detail. When the macula doesn’t work you will experience blurriness or darkness in the centre of your vision.

4) Apricots and Blueberries. Both reduce eye fatigue. The beta carotene and lycopene in them promotes good vision.

5) Bilberries – Are believed to improve night vision, although the jury is still out on that one, with conflicting results in tests. However studies do seem to agree that bilberry consumption may inhibit or reverse eye disorders such as macular degeneration. Bilberries are widely available as a supplement.

6) Tea. It is believed that drinking tea can help avoid cataracts. Once again it is the improved circulation that comes with tea that benefits the eyes.

Cool and Refresh your eyes

1) You can cool and refresh your eyes with a simple relaxing routine. Simply cut two slices of cucumber and place them over your closed eyes. Lie back and relax for 15 minutes. Combine this with a little meditation and your whole body will be relaxed.

2) Keep your eyes hydrated. Simple saline eye drops will help soothe and lubricate your eyes.

Finally Look Cool and Refresh your eyes. Yes there is a reason all those Hollywood types are always seen in fashionable sun glasses. The UVA and UVB rays of the sun can cause cataracts. So always wear UV filtering sunglasses when in bright sunlight and never look directly at the sun.

Here’s a good tip to use if you are ever caught without your reading glasses. I tried it and found that it only works when you bring the small hole that you have created with your hand up very close to your eye, so that everything but the words/object that you want to focus on is excluded.