Have you ever experienced a sharp, burning pain traveling down from your neck to your arms, hands, and fingers? Well, it’s probably because you suffered a pinched nerve in the neck. This condition is also known as cervical radiculopathy and it happens when your nerve is irritated or compressed due to pressure applied by a disc, bone or a muscle. You are likely to experience numbness, pinching and tingling sensations due to this. In extreme cases, it may result in the carpal tunnel syndrome or even sciatica symptoms.
In some cases, you may require professional help when you suffer a pinched nerve in the neck. However, when it isn’t really that serious, you can try to mitigate the pain with the help of some natural remedies. Some of them can be tried at the same time. But it is important for you to identify which treatment works best for you.
SO HERE’S A LIST OF THE 7 BEST NATURAL REMEDIES WHICH CAN HELP YOU FIX A PINCHED NERVE IN THE NECK. TRY THEM!
1. Apply heat or ice
A warm or cold compress can be used to reduce any form of inflammation or pain. However, they do not work the same for all problems. But in case of a pinched nerve, both heat and ice treatments work equally well. All you need to do is wrap up a bag of green peas and apply it on the neck three times a day, 5 minutes at a time. For the hot treatment, you can wrap a hot water bottle in a cloth and apply it on your neck for 20 minutes, twice or thrice a day. Compare these two and figure out which one works best for you and then repeat the same treatment till you get relief.
2. Check your posture
Sitting in the wrong posture can also induce pain at times. So the best way to treat it is to sit in the right posture. Your head is what places weight on your neck. If you carry your head in a way so that it places least pressure on your neck, your pinched nerve pain can be mitigated. For this, you must try to keep your head backward in a way so that its weight can be distributed over the spine. Also, you can try to raise your workstation to the eye level so that you do not bend your head forward. Besides these, you must also avoid sleeping on your stomach as it puts strain on your head.
3. Sleep a little longer
Sleeping is a good way to allow your body to heal itself. When you are trying to heal an injury, make it a point that you sleep a little longer than eight hours. This way the injured area gets more rest and your pinched nerve can be normal faster. Sleeping more ensures lesser movement, thereby giving more time to heal. Also, you can sleep with a neck embrace to avoid excess movement while sleeping. Make sure you do not sleep on your stomach; this can make the pain even worse.
While sleeping is a good way to give your body rest, limiting or freezing movement completely may prevent things from getting any better. Remember that the key to the proper healing of a pinched nerve is good circulation and toned muscles. To begin with, you can try some low-impact exercises like swimming or take a walk. Just maintain a good posture while doing so.
5. Consider physical therapy
To begin with, you can try some neck-muscle strengthening exercises which can enhance motion to relieve pain. You can begin with gentle stretching and then progress to strength training and active motion exercises. Consult your physical therapist before beginning any exercise on your own.
6. Use a cervical collar
A soft cervical collar is meant for treating a pinched-nerve pain. These are soft rings wrapped around your neck primarily to prevent excess movement. It gives rest to your neck. However, this collar, if used for too long, can weaken your neck muscles. So you must check with your doctor before opting for this. Check if it is required for your case and how long you must use it for.
7. Elevate your legs
For some patients, elevating the legs can offer some relief. This works by reducing pressure from the spine, thereby reducing the pinched nerve pain. All you need to do is put some pillows below your knees and raise your legs at a 45-degree angle.
Protein Requirement For The 40 Plus: What You Should Know
As men and women age, there are changes that occur at a hormonal level. For men, after the age of 30, the levels of free testosterone in the blood start dipping. With a reduction in testosterone levels, muscle mass retention and general muscle tone also start reducing. The same occurs with perimenopausal women, who tend to experience loss of muscle. Hence, physical training and consuming sufficient protein becomes the way to go. Protein is a nutrient which is widely popular for its weight loss and muscle mass building properties. It helps in preventing any drop in metabolic rate and maintains bone health.
In this article, we talk about the need of sufficient protein at the age 40, in how much quantity should people of this age consume protein and how it helps them age in a healthy manner. Following are some common queries answered by Dr. Siddhant Bhargava
Protein requirement for the 40 plus: what you should know
- How much protein is needed on a daily basis for 40 plus people and why?
At least 1-1.2 g protein per kg of body weight is needed on a daily basis by people above 40. The Recommended Dietary Allowance is 0.9-1.1 g / kg body weight. We are aping it up a bit to compensate for the reasons stated above.
- What are the foods that 40 plus people must include in their diet?
Non-vegetarians can keep it simple and just include at least 2 servings (2 meals a day) of non-veg food in their day. Meats, fish and eggs are the best source of protein for 40 plus people who are non-vegetarians.
For an eggetarian, a combination of whole eggs and egg whites should be used for adding protein. Vegetarians can include soya products like tofu, tempeh, dairy products and lentils in their diet to increase intake of proteins. Seeds also act as great protein sources coupled with a large fat component.
- What should 40 plus people do weight loss?
The universal truth is calories in vs calories out. If you are burning more calories than you are consuming, you will start losing weight. But you should do this in the right manner. In order to lose fat and not muscle, you need to follow a particular protocol.
If you want to lose weight at 40 plus, you need to consume sufficient amount of protein, which is 1-1.2 g / kg body weight. Do resistance training including exercises like Pilates, weight training and functional training. Consume moderate amount of fat and carbohydrates, and maintaining a calorie deficit at all times is the best way of losing body weight or more rightly, body fat.
Some lifestyle tips for 40 plus
- Consume enough protein to prevent loss of muscle.
- Consume enough fat and especially fat sources rich in omega. This will help you follow portion control and improve satiety. Including good fats in your diet also helps in keeping your skin soft and moisturised. Omega 3 fatty acids are a must for 40 plus people. It is a potent anti-inflammatory fat that can help prevent degenerative conditions like diabetes, Parkinson’s and most importantly ageing.
- Consume enough anti-oxidants. Astaxanthin, CO Q10, curcumin, Vitamin A, C and E are important for the 40 plus. Antioxidants prevent free radical damage in the body and ultimately prevent ageing.
(Dr. Siddhant Bhargava is Co-Founder, Fitness and Nutritional Scientist – Food Darzee)
Home Remedies to Try for Sciatica Pain
Sciatica pain occurs when the sciatic nerve becomes compressed. Usually, the treatment revolves around stretching, but if it doesn’t go away, other treatments may be recommended such as physical therapy, injecting steroids, and even surgery to help alleviate the problem. Normally, doctors will advise that you wait at least two weeks to see if the pain will go away, which usually does, but if it doesn’t, having it checked is the best course to take.
With that being said, it is possible for you to manage your sciatica pain using natural remedies. Here are a few that you should try out if you are experiencing pain in your sciatic nerve.
One of the easiest remedies that you can use to reduce the pain in your sciatic nerve is to apply warm or cold compress on the affected area. The cold or warm temperature helps relax the muscles and the nerves to relieve you from the pain.
Another natural remedy to help ease the pain on your sciatic nerve is to give it a massage. Use some St. John’s Wort essential oil on the affected area then massage it gently. This will help alleviate the problem because the essential oil has anti-inflammatory properties that can lessen sciatic nerve pain.
There are certain stretches that are designed to open up your hips and legs, especially your hamstrings, which are the muscles located at the back of the thighs to strengthen the muscles there. You can discuss this with your therapist on how best to stretch the muscles to reduce the pain that you are feeling.
Another possible treatment that can help you deal with sciatic nerve pain is turmeric. All that you have to do is to add a teaspoon of turmeric to a cup of milk and even add a stick of cinnamon to it too. Boil the ingredients. Add some honey to the drink to sweeten it then drink it at least once in a day. Turmeric is known for its ability to reduce inflammation which can help reduce the pain that you are feeling because of your compressed sciatic nerve.
Sciatica pain can be debilitating at times, making it difficult for you to move around. These natural remedies may help you regain control over your muscles so that you will be able to function normally once more.
Second-hand smoking dangerous: study
A recent study has discovered a link between second-hand smoking and development of chronic kidney disease (CKD).
The study, published in the Clinical Journal of the American Society of Nephrology, found out that exposure to second-hand smoking increases the risk of various diseases and the researchers investigated the link between exposure to second-hand smoking and CKD.
The study included 131,196 never-smokers who participated in the Korean Genome and Epidemiology Study from 2001 to 2014. Participants were classified into 3 groups based on the frequency of second-hand smoke exposure as assessed with survey questionnaires: no-exposure, less than 3 days per week of exposure, and 3 or more days per week of exposure. Advertise With Us Participants with less than three days per week and those with three or more days per week of exposure had 1.48-times and 1.44-times higher odds of having CKD when compared with participants with no second-hand cigarette exposure
“Second-hand smoke exposure at home or in the workplace is still prevalent despite legislative actions prohibiting public smoking. This exposure was found to be clearly related with CKD, even with less-frequent amounts of second-hand smoke exposure,” said Jung Tak Park, the lead researcher.
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