One Big Health Nut

Chronic back pain can be caused by a variety of triggers.  Some chronic sufferers are victims of an injury.  Some may suffer from muscle spasms.  And others may have chronic health conditions that result in back pain.  Whatever the cause, generally the pain is produced by a similar physiological response.  Back pain generally occurs with a muscle contraction.  The muscle contraction can reduce the blood flow to the area and inflammation can occur.  The result is back pain. 

All of these events are related to the nervous system.  And the nervous system is connected to the brain.  So the pain can conceivably be caused and controlled by triggers related to the brain.  In other words, instead of feeding into the pain and letting the pain control you, try controlling the pain.  If your brain is connected to the nervous system, and arguably, controls the nervous system, then you may be able to control the pain with your brain. 

When you are experiencing a painful back spasm, you may find that you are tensing your muscles to cope with the pain.  Creating tension in your muscles may exacerbate the pain.  Instead, try to relax the muscles.  Breathe through the pain.  Take deep, slow breaths in and out.  Try holding each breath for a count of ten.  Concentrate on the breathing instead of the pain.  The emotional stress could be contributing to the severity of the spasm.  By reducing the stress, you just might reduce the pain.

Another option to combat back pain is to strengthen the back muscles.  If your back is strong, you will suffer less.  Yoga and Pilates are excellent for this.  Both will improve flexibility and strength.  Yoga concentrates primarily on stretching.  Stretching the hamstrings has been proven to alleviate back pain.  Pilates strengthens the body’s core, improving the fluid movement of the body as a whole.  If you have a habit of using muscles, like the back or upper legs, incorrectly you could be causing or increasing the pain. 

And of course diet plays a big role in all body function.  Back pain is worse when blood flow is limited.  If you eat a diet high in fat, you could be restricting the blood to your nerves, muscles, and other areas.  The restricted blood flow will increase inflammation.  And inflammation will increase pain.  So stick with a low fat diet. 

If you suffer migraine headaches, you don’t have to be told they can be debilitating.  The symptoms caused by migraines are painful.  In many instances, migraine sufferers are bedridden until the symptoms subside.  There are prescribed medications available to alleviate the migraine.  But preventing the migraine in the first place is much better, and often easier, than combating the migraine once you have it. 

There are life style changes you can make to prevent migraines from occurring.  Certain foods are considered triggers of migraine headaches.  Caffeine is considered one such trigger.  Avoid caffeinated drinks.  It is even suggested that you avoid both regular and decaf coffee.  Strong flavored cheeses are considered a trigger as well.  Chocolate, wine (both red & white), sardines, herring, anchovies, and fermented foods are other possible triggers for migraine headaches. 

An herb known as Tanacetum parthenium has been found to prevent migraine headaches.  You can purchase the plant and chew a three or four of the leaves every day.  Or you can find the product in a health food store.  Since the plant leaves themselves leave much to be desired in the taste department, you may prefer the extract in pill form.  Taking the herb every day should reduce the number of migraine attacks you suffer. 

Another reason to effect these lifestyle changes to prevent and control migraine headaches is related to cognitive function in advanced age.  Studies have shown that individuals that actively control migraines may be protected against a decline in mental functions as they age.  Diet, additional sleep, and less stress help lessen migraine attacks and declines in mental functions in later years.    

You hear it mentioned often in correlation with carbohydrates.  But do you understand what it means or what it measures?  The Glycemic Index, also known as GLI, measures the rate at which carbohydrates increase the blood glucose level in the body within two to three hours after eating. Foods that are broken down quickly in your digestive track will cause a spike in your glucose levels.  If a carbohydrate is ranked high on the Glycemic index, then it will raise the glucose level in your body significantly.  Alternatively, a low Glycemic index food will not spike your glucose levels.  Carbohydrates that break down slowly during digestion will not cause a spike in glucose levels.  Why is this important?  

Blood Glucose levels are important for people with diabetes.  Diabetics need to know which foods are high on the Glycemic index so they can prepare healthy meals.  Eating foods ranked high on the GLI can be dangerous.  Individuals with diabetes must carefully monitor, and sometimes medicate, the effect of the high GLI carbohydrate.  By using the GLI, diabetics can determine which foods will be safe and healthy to eat.  

It is not just diabetics that benefit from the GLI.  Anyone that is considered overweight or that is trying to lose weight will benefit from planning their meals based on the Glycemic index.  Carbohydrates that are high on the GLI can cause food cravings.  When the glucose level in the body drops abruptly from the spike caused by the high GLI foods, the body is assailed by an overwhelming urge to eat.  And generally the body is not craving a healthy snack.  Since carbohydrates are also a primary energy source for the body, the drop will also result in fatigue.  If you are experiencing fatigue, you are unlikely to perform your exercise session.     

The Glycemic Index is an aid that helps determine which carbohydrates are healthiest for you.  It is best to stick with foods that are low on the Glycemic Index.  One study suggests that you should try to keep your maximum Glycemic Index consumption to around 50 to 55 per day.  Whole grain foods as a rule will be lower on the GLI than white and higher processed carbohydrates.  These foods are usually higher in fiber also, which is essential to a healthy diet.  Whether you are trying to maintain a healthy diet and lifestyle or trying to lose weight, choosing foods lower on the GLI will help you avoid damaging food cravings and unwanted episodes of fatigue. 

Your new diet is going well.  You haven’t gone over the 1800 or 2000 calories you are allotted.  It has been two weeks since you started and already you are three pounds lighter.  But today you have a craving for fast food.  And no matter how you try, you cannot distract your stomach.  You don’t want to blow your diet and ruin the progress you have already made.  Worse, you’re afraid if you give in to the craving, you won’t be able to get back on the diet wagon.  But nothing else will satisfy the fast food longing you are experiencing. 

Stop agonizing.  There is still hope.  You can eat fast food without blowing your diet.  You just have to make educated, healthy choices from the menu.   

Are you in the mood for Taco Bell?  Eat this: 

Two Grilled Steak Soft Tacos  320 calories, 9 grams of fat, and 3 grams saturated fat 

or 

Two Spicy Chicken Soft Tacos 340 calories, 12 grams of fat, and 4 grams of saturated fat 

*Order fresco style so they will replace the fattening cheese  and sauce with a tomato salsa.  Otherwise you will increase the fat by about 25% 

Is it Burger King you are craving?  Try this: 

Whopper Jr. w/out mayo and a garden salad 365 calories, 12 grams of fat, 4.5 grams of saturated fat 

Is it McDonalds calling your name?  Eat this: 

Asian Salad w/ Sesame Ginger dressing 180 calories, 12.5 grams of fat, and 1gram saturated fat. 

Or          Egg McMuffin 300 calories, 12grams of fat, and 5 grams saturated fat 

There are other options that are just as good.  All of the fast food chains have healthier options to select from.  You just have to choose one of these food items and you can still eat fast food, once in a while, without ruining your diet.

You lift weights.  You run, bike, or glide.  And you eat right.  You are already at your target weight, or at least you aren’t concerned with losing weight.  You are now at the point where you want to define your body.  Exercising hard everyday has you in peak physical condition.  Now you want to enjoy the fruits of your labor and everyone else to see the results.  To enhance your muscular definition, there are several actions you need to take.   

You will want to increase the amount of cardio you do each week.  You should strive to perform cardio at least four days a week.  The cardio will help eliminate the fat which hides your muscles.  You don’t need to do cardio for lengthy periods of time, fifteen to twenty minutes each session should be sufficient.  Avoid high impact cardio so you limit the wear and tear on your body. 

You need to continue to lift weights to build muscle mass.  It sounds obvious, but if you begin to lessen your work load (amount of weight) or the intensity of your weight training, you will not continue to build muscle and could begin to lose some of the mass you have attained. Try not to do cardio and weight training during the same exercise session.  If you do cardio first, your muscles could be fatigued and will not perform as well as needed.  If you lift weights then do cardio, your cardio will be sluggish due to fatigued muscle and you won’t burn the necessary percentage of fat.  Try to separate them by doing them on opposite days.  And if it is necessary to do both on the same day, work the opposite muscles with the weights than the ones you used during cardio.  I

ntensity should be your primary concern during the exercise regiment, weight lifting or cardio.  Experts suggest that high intensity during cardio is the most effective and efficient method for burning fat.  This also holds true for weight lifting.  If you want to build muscle mass and you want to do it quickly, a high intensity work out is crucial.  So use the highest weight load, the most intense settings (on treadmills, stationary bikes, elliptical), and use resistance (i.e. treadmill incline) when you can.