Exercise and Physiotherapy as the Perfect Solution to Ankle Sprains

Exercise and Physiotherapy as the Perfect Solution to Ankle Sprains

ankle problemAnyone can experience a twisted ankle at any time, so it doesn’t really seem like a big deal. In fact, normal sprains, in my experience, just tend to go away on its own after a few days or two weeks maximum. So when a family member started complaining about his foot, I did not take him seriously.

However, he began to suffer from extreme pain, which I thought was also not normal. When he still couldn’t put even just a little bit of weight on it within one week, it was a sign that it was not healing as I expected it to. Reading a bit about these types of injury and how to treat them, I chanced upon physiotherapy as an option. Because it seemed like the best solution, we went to visit Wyndham Physio and Rehabilitation in Werribee.

During the first consultation visit, the therapists assessed the damage on his foot. Though “normal” sprains do not warrant more attention, there are worse cases as well. In these instances, some ligaments might have been ruptured, or bones might have broken. An X-ray or a CT scan would be necessary to determine the severity. Afterward, the specialist informed us that rehab exercise was needed in order to ease the throbbing and regain his mobility.

The experience taught me a lot about the fragility of the ankle, and how dangerous sprains can be. In fact, those who are very active like athletes who run or train a lot, are most at risk. Once one of your feet gets twisted and proper healing does not happen, the damage to the ligaments and bones can remain there unnoticed.

All those who experience this should be careful and take the proper steps immediately following such an accident:

Initial Treatment

After twisting the foot, the first step is to follow PRICE: Protection, Rest, Ice, Compression, and Elevation.

Protection means that the ankle should be wrapped or kept in a brace, a walking boot, or you should even use crutches to keep weight off of it.

Rest should be done, not just because movement would be excruciating, but also to reduce further damage to the ligaments.

Applying ice is necessary to stop the swelling and soreness. Doing this for 20 to 30 minutes every 2 to 4 hours, in the beginning, should be enough.

Compression means using a bandage or other taping to support the injured tissue and decrease inflammation.

Elevation means keeping the foot higher than the heart will help address the soreness.

Massage and other Pain Relieving Techniques 

Upon the first visit to a physiotherapist, he/she might employ some methods to make it hurt less, either massage the painful area, mobilizing the joints or even using acupuncture. Anti-inflammatory medication might also be prescribed at this time by the specialist. Otherwise, taking paracetamol can help as well.

Physiotherapy Exercise 

At this point, it is vital to consult an expert to help the torn ligaments reattach and heal through proper exercise. Without this, it will still repair but it might end up rigid. Starting the process with the appropriate movements will avoid this and encourage flexibility back on the ankle. 

Those who have a history of previous sprains should definitely turn to a physiotherapist as a stiff joint can make you vulnerable to future problems like calf and leg injuries and even back pain. Again, just because a twisted ankle will mend by itself, it doesn’t mean that all is well. Those who walk or run a lot should seek the advice of a professional to ensure a true and full recovery.

During the physiotherapy, the exercises should increase in complexity as well in order to slowly build muscle strength. This means progressing from no weight bearing on the foot to partial and finally to full weight. Athletes will be guided to ease them back into their normal routine. All of these will be part of your plan designed specifically during your first consultation.

In short, there is not just value to be gained in consulting with a physiotherapist following an ankle sprain. Not only does the pain immobilize you, but this lingering doubt in your mind is also enough to tell you that self-medication will not work. As with the case of my family member, regaining the use of his foot and being able to go back to his active lifestyle was the reward for going for professional help. Only by going through all the steps outlined above can there be a full and real recovery. 

As for me, personally, I learned not to take things like this so lightly. I learned that what seemed like a small accident could bear fruit to such serious damage and future problems. However, experts are there, with their knowledge and capabilities, to handle exactly these situations. So go and consult with a physiotherapist immediately. Seeking treatment from a specialist means targeting the root cause of the problem. From diagnosis to intervention to recovery, every step is targeted with accurate management.

My Massage Experience with Daniel of Freedom Chinese Medicine

My Massage Experience with Daniel of Freedom Chinese Medicine

massage therapyI’ve been living in Ivanhoe for many years and I have enjoyed the people and the environment here. Though I always make sure that I eat healthy food and I perform regular workout session to stay fit and healthy, there are still times that I suffer from minor pain muscle and back pains. There are also times that I suffer from a minor back injury. As a woman that doesn’t immediately rely on synthetic medicines, I always look for natural ways that can effectively help me recover from physical pains and injuries.

Among the alternative and effective ways to help the body recover from unhealthy conditions include the 5,-000-year old traditional Chinese practice called acupuncture, drinking of natural and organic tea such as turmeric tea, and the more relaxing and pampering methods such as the body massage. Of these alternatives, I first considered trying back massage. So I searched for massage in Ivanhoe and was happy to have known about the Freedom Chinese Medicine.

I have tried body massage in the past but these are massages that only aim to pamper the body. They are not meant to help me recover from muscle pains and minor back injuries. I actually don’t have an idea before that massage can be used to treat the body and help it recover from weak and unhealthy conditions. So I searched the Web and instantly found out about the services that many massage therapy and service providers offer. Of the many providers, I choose to try the massage therapy the Freedom Chinese Medicine offers. So I went there and was lucky to have an appointment with Daniel, one of the therapist that are known to deliver great massage service particularly when it comes to relieving lower back pains.

Daniel as a therapist is such a nice person. He is not only pleasing in terms of his physical attributes but, he is also very kind, very attentive, assists me every time I need assistance, and he is really such a good massage therapist. He has great hands because he knows how to use them in giving my back the right pressure it needs. I can say that he is very well educated and trained because I have noticed that he is not just doing some random hand movements on my back. I can feel that the pressure he releases from his hands are moving over the different muscles, joints and nerves. In this way, I was able to feel the energy that is necessary to loosen the muscles and to relieve them the stiffness that I feel. After several minutes since my session with him started, I was able to feel the comfort and feeling of getting rid of the lower back pains that have always bothered and made me uncomfortable for days.

I also like the ambiance at the massage spa. It is not too old but not too modernistic in look. It has a right amount of lightning that doesn’t make me feel too sleepy. The colors are also well chosen because they are cool to my eyes, which is important for me because I don’t want something that is hurting to the eyesight. I am sure no one wants a massage spa that has very bright and bold colors like bright orange or neon pinks. Shades of green, blue and other earth colors are the best for me.

What I also like about Daniel is that he keeps a conversation while giving me the back massage. Although what I want to is to relax and don’t mind about doing other things, I didn’t find talking to him stressful or it didn’t make me irritated. Maybe because the conversation is light and the pace is not fast. Another thing about I like Daniel and the whole massage experience with him is that he discussed with me the different benefits of massage as a therapy to get rid of back pains particularly in the lower back. During our session, I learned that massage therapy to treat back pains is essential if I want to really take care of my body and the different muscles. He said that I should engage myself in regular massage session to help the body loosen up. If the body is massaged regularly, the muscles are able to help the body move quickly. It remains flexible and can adjust to actions that require adrenaline rush. In addition, regular body massage allows for the better circulation of the blood. If the blood is able to circulate all over the body smoothly, the different body parts, organs and systems are able to receive the nutrients, vitamins and minerals it needs.

With the many things I learned and the great massage session, I can say that will go back again and seek Daniel’s massage therapy service.

Apartments and Townhouses: Looking into the Differences

Apartments and Townhouses: Looking into the Differences

apartment & townhouses

Property investors naturally like figures. It does not get more rewarding than snapping up a unit or house cheaper than its value, renting it out for a great profit and then watching as the money machine starts working. On the other hand, the occupiers will need a lot more than this from the property. What they want is a place that is pleasing to the eye, having a comfortable feel, and fulfilling the convenient requirements for work and lifestyle.

For such reasons, purchasing off the plan apartments and townhouses is easier for the former rather than the latter. It may be difficult to determine if a property is best for you when it is nothing but a blueprint, a council plan or an impression of the artist. The end result can be quite a disappointment to you. All you can really take into account is whether or not the figures go up, how the developers can deliver on their claims and if the terms and conditions of the contract are favorable to you.

The Difference Between an Apartment and Townhouse 

The two popular places that people prefer to be their home are townhouses and apartments. Apartments are generally single-storied units that have one to three bedrooms and ideal for a single family to reside in. Townhouses are single or double level residences that commonly accommodate a single family. One of the advantages of living in a townhouse is the chance of acquiring your own yard, and often not available in an apartment living. There are certain amenities available to the occupiers in either a townhouse or an apartment, which include having access to spas, workout rooms or pools.

An apartment is rented or owned, which is inside a bigger building. There could be several apartments inside an apartment building. A townhouse is also a rental property or owned, which usually includes a terrace. A townhouse can be attached to another townhouse or a freestanding one. However, as it can be freestanding they are typically more expensive to live in. If a townhouse or an apartment is rented, there is a bill every month that is payable to the owner for staying in their property. On the other hand, if an apartment or a townhouse is owned, the property is commonly shared by other tenants and owners. Townhouses and apartments are well recognized around the world, but they are sometimes termed differently in different countries.

Do Your Research

The many benefits indicate that choosing off the plan option is a technique that works well for a lot of investors. Obviously, you need to do your own research to make sure that the numbers are in your favor, and this includes growth potential, depreciation benefits, return, finance, gearing and many others. In addition to that, the complicated aspect of an off the plan investment translates to carrying out a variety of other investigations to ensure that the investment works as smoothly as you want.

An off the plan investment means that you can secure the property ownership, without the need to settle for a longer time period. It could be one or two years prior to the settlement, and so the growth of capital can help make your original deposit more beneficial for the time being. The potential risk in this case is that the value can decline in this period, which means it is vital that you make sure about the location, and not only the property. Should you decide to keep the property for long term, the value fluctuations in the near future may not affect you too much.

The attraction of residing in apartments and townhouses is high. For people who live in these places, there is a greater feeling of security considering that there are many other tenants nearby. If an emergency assistance is needed, it is more available for you as opposed to living in a home. Moreover, it is much easier to establish a neighborhood watch program against any sort of criminal activity, depending of course on your relationship with your neighbors. Also, if a tenant has some difficulty with an appliance breaking down or a problem inside the home, they are not mainly responsible for repairing it. It is the duty of the owner to keep the place in good condition.

For almost all off the plan developments, it is usually a case of the best dressed will be first in. Those apartments and townhouses with the best views are first snapped up. But it is a smart idea to know what you prefer in your place. Certain considerations to include are:

  • Is the car space conveniently located?
  • Is it facing towards the best part?
  • Is it as low or high in the building as you wish?
  • Is it far away from noise sources like busy streets or establishments?

Ultimately, there is no point in selecting the most beautiful townhouse or apartment if it is in an area that is more likely to stagnate. Your own research on the area must be the same as you are purchasing a property anywhere else. Your choice of the right apartment for you can make your investment worth more than the others in exactly the same building, with the same amount.

Want To Be Mole-Free? Here’s How

Want To Be Mole-Free? Here’s How

mole removal
What are moles?

Moles are also called nevi. They are very common. Almost any person has a few moles scattered around their body. Usually, people with lighter skin have more moles. It is normal to have 10 to 40 moles on your skin. So, when do you have to search for mole removal in Sydney NSW?

First, let’s learn more about moles. They are skin growth composed of cells called melanocytes, producing pigment or color. Melanocytes can also cause moles to darken once teenage years arrive, during pregnancy or after sun exposure.

One mole can show up anywhere on a person’s skin, from the face to the feet. Sometimes they show up alone; sometimes, in groups. For most people, moles are acquired in the first 20 years of life. Often, they are brown. They can also be black or blue, even flesh-colored. Most moles are tiny and cannot cause harm or pain, unless they are bumped on something or rubbed.

When should I be worried?

Usually, moles are smaller than a pencil eraser and black or brown in color. If your mole is unlike this, it doesn’t mean that it’s cancerous. But, if your mole’s border is irregular, if it has a different color, if it changes shape or is asymmetrical, then you can opt to see a dermatologist. Melanoma is a type of skin cancer that can grow near a mole, or even in it. If it is caught and treated early, melanoma can be cured. The first sign of this type of cancer is a change in a mole, or the arrival of a new mole.

Although most moles are benign, a dermatologist can remove a mole and identify if it’s cancerous through a series of tests.

Cancer is not the only reason why people would like to remove a mole. Some people go through mole removal because they dislike the way the mole looks, or its placement in their body. If you don’t like that mole, then you don’t have to bear with it every day. With just an hour in the operating room and a few weeks undergoing recovery, you can be mole-free. Mole-removal procedures are plenty, and some are more effective than others.

How is a mole removed?

Whether for cosmetic reasons or for health purposes, there are two main methods of removing a mole. First, excision with stitches, and second, excision with cauterization. These mole removal methods are both surgical procedures, so an anesthetic will be used for the area around the mole.

Excision with cauterization means the use of a scalpel to shave a mole down, up to or just below skin level. Bleeding will be inevitable, so to cauterize the area affected, a doctor will stop this by an electrical instrument or a solution.

Excision with stitches entails a cut that is slightly deeper that excision with cauterization. A surgeon will identify the amount of skin surrounding the mole that should also be removed. He will then draw a line around the skin that must be removed. This entire area is cut of the body and stitches are used for the wound to close.

Freezing and burning a mole off also works. Freezing involves using liquid nitrogen. The doctor will spray or swab a small amount of very, very cold liquid nitrogen on the mole. After the procedure, there might be a small blister where the mole once was but this will eventually heal. Meanwhile, burning involves an electric current passing through a wire that becomes hot and is utilized to burn off the skin’s upper layers.

Sometimes, doctors will recommend a punch biopsy for mole removal. This technique entails a small incision from a device that is likened to a cookie-cutter. While alternative mole-removal methods work, the most effective method would still be excision.

Are there other ways to remove a mole?

If you are frightened of needles and scalpels, there are mole removal creams available in the market. These creams claim that they can remove moles, but they don’t work, usually.

The general idea of how a mole-removal cream works is: it requires you to scratch your mole and its surrounding area before application. Through the open sore, the cream will enter your body. It burns the skin and a scab would be created underneath the mole. Their theory is the scab will fall off eventually and the mole will be taken with it.

While mole removal creams are appealing because they are cheap and surgery-free, they usually are not effective. Also, if you are not careful with these types of creams, you could have a skin infection or a scar after using them. They can work sometimes, but leave pits where your mole used to be. Worse, the scarring left by the cream can be more noticeable than the mole you intended to remove. Creams can also make your mole susceptible to infection. By trying to remove a mole by yourself, you could miss cancer’s early signs. If the mole has skin cancer and you tried to remove it by yourself, cancer cells can remain in the skin or worse, spread.

What do I do after a mole is removed?

Upon mole removal, the skin will heal. If it grows back, make another appointment with your dermatologist immediately as this is a sign of melanoma.

The article which you have just read is just one of the many helpful topics which you can read from this site. Click here for more.

Getting that Truly Fabulous and Stylish Hairstyle

Getting that Truly Fabulous and Stylish Hairstyle

In today’s fashion industry, nothing can look more glamorous than a set of well styled locks. From the covers and centrefolds of premiere magazines all over the world to the television and movie films that captivate the imagination of throngs of followers, celebrities – models and artists – pay very close attention to their hairstyle. Just like the personas they portray, a distinct hairstyle is something that speaks loudly of their unique individualism. While average individuals may not have the money or the connections to get the services of red carpet Hollywood and Paris, Milan, and New York runway hairstyling artists, there are numerous salons and hairdressers in every major city of the world that can give you the best and truly fabulous hairstyle that you need.

Many of the key cities in Australia are dotted with hair salons that offer a variety of truly unique hairstyling techniques that can rival even the best hairstylists in Hollywood. For example, trying out Melbourne’s best hairdressers – Rakis on Collins, will give you an idea of just how superbly talented and gifted these hairdressers are in turning your hair into a masterpiece of a personal identity statement. They do not do this wantonly, however. They have dedicated a good portion of their lives just to understand how hairstyling can be affected by the shape of your face and the colour and texture of your complexion as well as your unique personal characteristics. These three elements need to be fully understood by any successful hairstylist in order to bring out the best in you. After all, you want to have a hairstyle that really speaks volume of who you really are as a person.

Choosing the Best Hairstyle

There are so many hairstyles that you can choose from. And it all depends on the shape of your face as well as the colour of your skin tone. In some cases, even the texture of the complexion is considered. If you want to check which style will be good for you, you can visit any online hairstyling tool to give you an overview of the various hairstyles the modern world has to offer.

However, while online tools can give you an overview of what style of hair will look best on you sometimes a visit to one of the professional hairdressers might just be all that you will ever need. Nonetheless, to help you get started in deciding what hairstyle will look fabulous on you, here are some tips that you would like to observe in order to have the best style for your hair.

Your Hairstyle Should Complement the Shape of your Face

One excellent rule to consider is to make sure that the hairstyle you are going to use will be opposite to the generally outline of your face. For instance, if your face has more sharp angles then you need to soften it with wavy patterns or styles. You need to understand that there are seven general shapes of faces: round, square, oval, heart, triangle, diamond, and long. Generally, the oval face has the most flexible shape in that almost any style or cut of hair can make you stand out.

The one thing that you have to remember is that the cut and style of your hair should soften the edges of your facial features or create lines on those that are rounded. To put it simply, if the face has more rounded features, go straight. If the face has more straight lines, go round or wavy.

Your Hairstyle Should Match your Hair Texture

Check the texture of your hair whether it is wavy, curly, limp, frizzy, silky thin, or bouncy coarse. If you have thin hair, go for hairstyles that focus on adding volume to your hair. For thick hair, try to redistribute the volume in such a way that you will not be looking like a walking Christmas tree. And if your locks are of moderate thickness, then the style you require is greatly dependent on your imagination.

Your Hairstyle Should Highlight your Best Asset

The best hairstyle should do one thing – highlight your best and most striking asset or facial features. Your hairstyle should draw attention to those parts that you consider attractive and also hide those imperfections that you do not want others to see.

An excellent hairstyle should help you feel confident about yourself. That is why it is always a lot better to seek professional help to guide you on what you think can best bring out the look that you want and the personality you want to project.

3 Awesome Ways Playing Drums Helps in Relieving Stress

3 Awesome Ways Playing Drums Helps in Relieving Stress

Playing DrumsWe acquire stress almost every day from various sources such as the many responsibilities at home, demanding tasks at work, the city traffic, the environment filled with too much pollutants, uninspiring news about crimes, and others. And more often than not, there is no escape to stress because the demands of today’s lifestyle is seemingly fast-paced and highly competitive. It goes without saying that we cannot live without it however, we can cope with it in many different ways. One of which is engaging into music.

When we let stress to just pass over time, we’re not actually doing the right thing. We just let our body suffer from the torture of unwanted stress. If we don’t address it properly, it can hugely affect our behavior and overall health.

To combat stress, there is nothing more effective than engaging in physical activities. Surely, no one will argue about its effectiveness and benefits. One great example is playing the drums on your own, with other people, or as background music to other activities like aerobic exercise. But playing the drums in particular has numerous health benefits that you can’t get from conventional medication. In Australia, there are exclusive drum lessons in Melbourne VIC that can teach you to learn more about drumming, which can result to reaping of more benefits. Below are three ways by which plying drums helps in reducing stress.  

Drumming Boosts the Immune System to Reduce Stress 

According to Dr. Ann Webster, the immune system is significantly affected when it suffers from stress. When the body is stressed, it’s not able to function properly and perform its normal functions. The body gains an increase in stress hormones level, which makes it unable to produce killer cells that combat unhealthy elements inside the body. When this happens, the body is made vulnerable to the progression of different diseases. Thus, it is vital that the body is returned back to its balance state. It is crucial to really reduce and fight stress.

When playing drums, the body lowers its levels of stress hormones and blood pressure. Drumming, being a physical and fun activity, effectively reduces stress. This works like the process of venting out or throwing your stresses away through hitting of the drums. All the bad energies are released and what’s left are relaxed muscle tissues, clear thinking, and balanced state of the body.

When the body is relieved of stress, the immune system gets a boost as well. According to Dr. Barry Bittman, a cancer expert, engaging in group drumming sessions greatly helps in increasing the production of cancer killing cells. This makes the body more powerful in fighting cancer and numerous types of virus.  

Drumming Helps in Connecting With Other People 

One effect of stress is the unhealthy way we communicate with the people around us. We tend to relay our stress to others through shouting at them or any other inappropriate behavior. Drumming, particularly group drumming, doesn’t just relieves us of stress but it also teaches us to cooperate and communicate with others in a friendly, fun and coordinated manner. During group drumming sessions, everyone is following the same beat and rhythm, which makes connecting with others very successful. 

Drumming Helps in the Release of Emotional Trauma and Negative Feelings 

When the body is exposed to stress every day and you’re not doing anything to combat it, it could lead to the accumulation of negative feelings that could result to emotional trauma. This is why it is important that you are always conscious of the fact that your body gets stressed every day. However, when it has already been stressed for a long time, drumming can greatly help in releasing them particularly the negative feelings and emotional trauma that developed with it.

Due to the prevalence of disorders related to stress and emotional trauma such as Post Traumatic Disorder, the drum therapy was developed and is now being used to address and treat these disorders. When playing the drums, the body undergoes the process of physical stimulation, which effectively removes blockages and, consequently, releases the negative emotional feelings and trauma. According to Ed Mikenas, a music educator, drumming is an activity that puts emphasis on self-expression and teachers the drummer to rebuild his or her emotional health. When there is self-expression, plus the integration of different emotions, other issues such as violence is also successfully addressed.

With these benefits of playing the drums, we can effectively beat stress and live a more productive and happy life every day.

Dry Needling Answers the Call for Effective Chronic Pain Management

Dry Needling Answers the Call for Effective Chronic Pain Management

For some people who have experienced the benefits of dry needling, they describe this acupuncture – inspired non-pharmacologic chronic pain management as nothing less than transformative. The practice is now largely considered a mainstay in the management of chronic pain in major physical therapy clinics in major cities all over the world. Actually, St. Kilda Road Physio clinic is one of the establishments in the said area known for its well-founded and well-documented dry needling techniques which are effective in the management of chronic pain in their patients.

Oriental Roots

Dry needling is pretty much similar to the Chinese version of acupuncture that relies on the meticulous palpation of certain ‘ah shi’ points all over the body. Chinese acupuncturists use low gauge needles to be inserted into these ‘ah shi’ points to unblock the flow of ‘qi’ or life energy.

Dry needling is the Western version of the acupuncture and is largely known as myofascial trigger point dry needling. In other countries it may be referred to as intramuscular stimulation. The principles are basically the same. Sterile needles are inserted into points – both trigger and motor – in the muscle tissue to provide a form of pain relief.

Western or not, the technique of dry needling utilizes the in-depth knowledge of human anatomy, particularly the different meridians or channels of the body that correspond to different organs and structures. It is believed that all body organs are connected by the different nerves and that stimulation of a certain nerve will bring about a certain change in the affected body part. Although there is much study left to be desired in this subject matter, the mere fact that acupuncture is regarded as one of the oldest treatments in the world, that it has been generally accepted as true, then myofascial trigger point needling may be effective as well.

Dry Needling and Chronic Pain 

Dry needling’s peculiar similarities with acupuncture make it a great treatment option for patients with muscle pain or chronic pain. It has been shown to be very effective in the relief of pain in the shoulder, the hips, the heels, and the back. It has been even shown to be effective in the management of certain chronic pain that is triggered by neuropathic pathways.

Neurogenic pain is one of the world’s most excruciating types of pain. Because pain signals itself are brought to the brain for its perception, pain that originates from the nerve itself will flood the brain with pain signals. Experts and scientists believe that blocking this nerve pathway can somehow relieve the pain symptoms. However, current approaches are a bit invasive and will require the injection of substances that will numb the nerve itself or somehow block it from sending signals. Muscle trigger point dry needling may finally provide the answer to this need for a safer alternative. Exactly how it can do this remains to be carefully studied. Nonetheless, there is mounting anecdotal evidence that certain neuropathic pain have responded quite well to dry needling methods.

The major use of dry needling is in the relief of chronic muscle pain believed to be brought about by abnormal ‘knots’ in the muscle tissues. By stimulating specific trigger points, it is generally taken that this will ‘un-knot’ the muscle tissues to relieve them of the pressure that gives rise to the sensation of pain.

Under study is the use of dry needling on several patients with mobility problems such as those who have experienced partial nerve injuries brought about by surgical procedures on the spinal cord. Dry needling is also being investigated for its effectiveness in improving muscle strength and tonicity in patients who have suffered a cerebrovascular accident or stroke.

Dry Needling in Physical Therapy Clinics 

More and more physical therapists are incorporating dry needling techniques in their arsenal of physiotherapy treatment options. Since the mandate of physical therapists is in the alleviation of impairment and the improvement of functional limitation, it is largely regarded that the principles of dry needling can work well towards the achievement of the profession’s goals. The core of physiotherapy education provides the foundation for the integration of dry needling into the practice of physical therapy. Since physiotherapists have to have a great solid foundation on human anatomy, physiology, and biomechanics, they are considered to be in the best position to use the full spectrum of benefits of dry needling.

Whether dry needling will gain worldwide recognition and acceptance as a credible and effective treatment option for individuals with chronic pain remains to be seen. As in many non-traditional forms of treatment or techniques, there are bound to be dry needling critics who will hamper its full adoption by the medical and physiotherapy communities. With continued efforts to provide factual evidence to its effectiveness, dry needling will be a significant contribution in the management of chronic neuromuscular disorders.

Essential Foods for People with Insomnia

Essential Foods for People with Insomnia

Insomnia makes you frustrated by not giving you enough sleep as you turn from right to left while lying on your bed. It really takes a toll on you. Those who are suffering from extreme cases of insomnia are likely to suffer from diabetes, heart disease and high blood pressure in the future. It produces symptoms like fatigue, irritability and lack of ability to focus. Insomnia is caused by various factors, including stress, medication, extreme weather conditions, certain health issues, and lack of nutrients like calcium and magnesium.

Sooner or later, people struggling with insomnia will consult with their doctor for some cure. However, sometimes medication can make the problem even worse. This condition can be treated by a variety of healthy foods and home remedies instead of taking over-the-counter sleeping pills. You can visit a Melbourne shop though, to buy what you need as you deal with your insomnia. So, here are some essential foods to make you sleep better.

Nuts and Seeds 

Sesame seeds, chia seeds, pumpkin seeds, walnuts and almonds are rich in calcium and magnesium, the two minerals that effectively promote sleeping. The unsaturated fats present in nuts increase the levels of serotonin, while the protein in the seeds maintain a steady blood sugar levels to prevent you from waking at night.

Kiwi Fruit

Eating kiwi fruit can have a significant benefit for sleep as it has high levels of  antioxidant and serotonin. The consumption of kiwi on a regular basis was connected to the considerable improvements to the hours of sleep and its quality.

Honey 

Honey is efficient in promoting a deep and recharged sleep. By taking a teaspoon of honey before going to bed, you are re-stocking your liver with glycogen so the brain does not trigger a stress response, which usually happens when the glycogen level is low. Honey also plays a role in the melatonin discharge in the brain, given that melatonin is known to relieve sleep disorder.

Banana

Apart from being packed with fiber, bananas are an excellent source of magnesium and potassium, which both work as muscle relaxants. When the muscles are relaxed, it is easy to let go of stress and drift into a deep sleep. Bananas also have Vitamin B6, an essential micronutrient that helps in the production of serotonin in the body.

Sweet Potato 

Sweet potatoes are loaded with Vitamin A that help boosts the immune system and improve the ocular health. Besides being a super  food, potatoes also help fight sleep deprivation. They are excellent source of potassium, which stimulates the muscles to relax. Also, sweet potatoes have B6 and sleep inducing carbohydrates.

Grapefruit

Grapefruit is rich in Vitamin C, which is necessary to maintain a strong immune system. It is also a source of sleep-friendly dietary fiber and vitamin B. On top of that, grapefruit is a good source of lycopene, a pigment that is associated with better sleeping habits.

Jasmine Rice

This ranks on top of the glycemic index, which means the body is digesting it slowly, then gradually releasing glucose in the blood vessels. A study discovered that eating jasmine rice a few hours before going to bed reduces the span of time it takes to fall asleep. This in turn, leads to the release of serotonin and tryptophan in the blood vessels, which are great promoters of sleep.

Fortified Cereal

In general, carbohydrates are great for sleep but not to the point that you binge on a box of cookies at night. Instead, eat a bowl of shredded wheat or Kashi that contain complex carbs. A cereal with milk is even better, as it has its own sleep-promoting properties. You are getting two benefits for the price of one. Some other complex carbs are buckwheat,  barley and quinoa.

Toast 

Toast is known as a fantastic breakfast food, but studies have shown that it can also be an effective bedtime snack to help you fall asleep. It is made up of carbs that boost the blood sugar level in the body. To counter this kind of increase, the body releases insulin which is found out to be a promoter of sleep. In addition, insulin is a contributing factor for the release of the relaxing agents in the body such as the tryptophan and serotonin. 

Cherries

Aside from having a delicious taste, cherries can help you sleep better as well given that they have huge amounts of melatonin in them. Being full of melatonin indicates that it can regulate the sleep pattern much better and that eating them one hour before you go to bed can put you to sleep the moment you lay down on your bed.

Insomnia can be the result of a variety of reasons which may include personal or professional matters. If you think that sleeping is something that is rare in your daily life, it is time to try the essential foods mentioned above to help cure your sleeplessness.

8 Best Methods to Relieve from Stress

8 Best Methods to Relieve from Stress

Life today is not how it was used to be. People have progressed to the modern day and age that come with the advancements in all areas imaginable. But along with the breakthroughs in science, technology and other fields, these have made us pay a price with our mental peace. With stress, it can be all sorts of things. The effects of stress on the health are many and these can affect the efficiency, performance, mental state and happiness of a person. It even affects the overall health. If you know how to handle stress, then you can keep yourself away from it. Given below is a list of the 8 best methods to help you relieve from stress. 

stress reliefRecognize the Triggers

The first step is to know the factors that give you stress. It is not necessary that you identify all the factors that trigger it, especially if they are not that obvious. You can make a mental note of what triggered the stress by remembering scenarios and incidents of that day. If you cannot remember anything, try to make a journal so your thoughts and feelings are documented and that can help you recall the things resulting to stress. Once you know what is triggering the stress, then you can do something about this.

Remove Unnecessary Expectations

More often than not, you put yourself under so much stress because you expect a lot from yourself. The stress that is self-inflicted is hard to manage as it is you who are causing it. Try to look at the bigger picture, recognize that your problems are not really as blown out as you believe they are. This will significantly help you if you learn to get rid of your pointless expectations.

Massage

Another stress reliever is the massage therapy. Bear in mind though that a massage is not the answer, but it can surely calm you down and can help you loosen up. No matter what dilemma you are going through, it still has to be dealt with. And so, do not have a massage with the expectation that your problems will vanish after the massage. However, massages are pampering times that will help you relax and enjoy.

Breathing Exercises

One of the most recommended stress relief techniques is the breathing exercise, which can be done at any time during the day. You experience palpitation and irregular breathing when you are stressed. You should focus on your breathing pattern and try to do some deep breathing. It is one of the best methods to relieve stress. When you take deep breaths, a huge amount of oxygen goes into your body. This particular inflow of oxygen aids in calming your muscles, relaxing your mind and waking up your brain, and thus alleviating your stress.

Be Positive

Keeping a positive attitude will help you reduce stress to a great extent. If you have a problem with your friends, make an effort to fix it with a talk. If that is not possible, then accept it and just ignore the problem. In most cases, a positive attitude can help straighten out the problem much faster and help in alleviating stress in a better way.

Time Management

It is an important requirement, if you are looking for effective methods to handle stress. If you know how to manage your time, your work gets done easily and this leads to coping with stress that you experience every day. Time management also helps you to meet deadlines efficiently. With regards to multitasking, while it helps to complete your work fast, it may give you more stress due to an active way of thinking needed. For that reason, it is best to avoid it.

Relationships 

Forming and keeping relationships plus having a solid support system, will help you in preventing and addressing stress. It is important that you stay in touch and socialize with your family and friends every now and then because all these bonding activities help you in reducing stress. Expressing your feelings with your loved ones is just like talking to a therapist.

Workout

Exercising plays a vital role in maintaining your physical and mental health. If your work is so hectic that you cannot go to a gym, you can try some workout routines in your own home that are easy and can keep you in top condition. There are some stress management exercises that you can do, even at your desk. Set out a schedule and be regular in performing exercises, because this will help you eventually.

To conclude, if you really want to destroy the stress monster that is eating up the positive things in your life, you need to take control of your thoughts and actions. If you are interested in enriching your knowledge with articles such as this, click here.

How Can Acai Juice Help You?

How Can Acai Juice Help You?

Acai_Berry_Smoothie_Main_620X320The juice derived from acai berries is a proven method for fighting toxins of the body and also loosing the weight at the same time. It is a highly effective anti-oxidant. The pulp of acai berries and also the liquid derived from it is purple in colour and it holds multiple benefits. The extracts of the fruit has essential nutrients which helps in keeping the people healthy and fit. The two major benefits of using acai juice are-

  • acaiRich in antioxidants and acting as a shield against free radicals -the free radicals are basically those atoms or groups which have unpaired electrons which are formed when oxygen interacts with some selected compounds. The created reactive radicals initiate the chain reaction and then they react with the cellular elements and tissue layers. Because of these free radicals, the cells perform poorly or even die off. For fighting such free radicals, the defence system of body makes use of the anti-oxidants. The juice of acai berries is 4 times richer in anti-oxidants as compared to other supplements along with flavonoids and anthocyanins which eliminate free radicals from the body which can be a cause of various disorders of body including tumours.
  • Helps in losing weight- it has fat reduction properties. Because they enhance the metabolism of body which helps in burning off the excessive fats and thus shed pounds at a faster rate. Also it elevates the energy levels in the body. If it is consumed with a wise plan of diet, then exceptional effects in weight loss mechanisms can be seen. But while consuming the juice of acai, prevent consumption of the grilled or barbequed meat as it can defeat the benefits of the juice. Also the cholesterol in blood is reduced and defence system of the body is raised to a better level.

Check out my previous article about seven benefits of using aloe vera products here.

Seven Benefits of Using Aloe Vera Products

Seven Benefits of Using Aloe Vera Products

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Among the various miraculous plants, Aloe Vera holds a prominent position and is commonly known for its healing properties. The leaves of the Aloe Vera have the gel content which can be used for various purposes. Not only external use, but Aloe Vera also holds medicinal properties which makes it consumable also. The gel is commonly used in a lot of skin care and cosmetic products because of its skin rejuvenating and skin care properties. If we talk about health care products, Aloe Vera juice is very common. Thus it is well stated that it has wide assortment of benefits for health as well in having beautiful skin.

This plant has essential micro nutrients which kills bacteria, fungi, viruses, and yeasts and also reduces inflammation. The gel basically works on the membranes and linings or epithelia tissues. The biggest epithelial organ of the body is skin. It is very effective in maintaining the level of cholesterol, in reducing weight and also in cutting the lipid levels. Also, it is a valuable ingredient for curing jaundice, piles, amenorrhoea, and ulcers.

Here are a few benefits of using Aloe Vera products-

  • For treating sunburns- it helps in healing the sunburns very easily and quickly. This is because the gel forms a protective layer over the skin and keeps the skin hydrated which reduces the selling of skin and pain. Thus sunburn is healed quickly. Also the area over which gel is applied is well moisturised.
  • The skin cells are rejuvenated-it can be used or healing minor irritations of skin, and clearing the stretch marks over skin which are caused either by weight loss or gain or during pregnancy. For this the gel has to be regularly applied over the affected area for greater benefits.
  • Skin disorders are treated- the minor burns and cuts can be treated using gel. Also, for the skin disorders such as eczema and psoriasis, it is considered as an effective treatment.
  • Acts as a natural moisturizer- being rich in vitamin C and vitamin E, it helps the skin in to remain firm and hydrated. The make-up, which is mineral based, tends to make the skin dry which can be easily protected by the layer of gel which is an excellent moisturizer.
  • Helpful in treating allergies-for various sorts of skin allergies, insect bites, frostbites as well as blisters, the gel of aloe Vera is considered as an effective treatment solution because it has anti-inflammatory, healing, cooling and anti-fungal properties.
  • Beauty enhancer- it is rich in amino acids, vitamin C, A, B and B12 which brings glow over the skin, reduces its dryness and keep it healthy. Also the anti bacterial properties of aloe Vera make it excellent remedy for the prevention and treatment of acnes.

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Solution to various health problems-various health issues such as-for the health problem like chronic ulcers, digestive tract, lupus, arthritis, irritable bowel syndrome, and asthma etc, the consumption of aloe Vera is the best solution.