Chronic pain is quite a common ailment amongst numerous individuals. People who experience chronic pain experience body pain for weeks, sometimes even months. Chronic pain is ideally defined as one which lasts for 3 to 6 months. Chronic pain affects your day-to-day life and your mental health. But need not worry as chronic pain can be treated with the help of exercise. It all depends on your state of health. Exercising can help in reducing inflammation in case of chronic pain. It can also help in increasing mobility and decrease overall pain, along with no additional medication. You can opt for a combination of cardio exercises along with some relaxation, stretching and strengthening exercises. If you do them regularly, your chronic pain can decrease substantially over time.
Following are some of the most effective exercises for chronic pain:
1. Cardio exercises
Cardiovascular exercises can be specifically helpful for people with chronic pain. They can be done anytime, anywhere and require no gym equipment.
Walking is an effective exercise for chronic pain. Walking for half an hour can help in increasing strength and endurance. Walking is also good for heart health. You can begin with slow walking and progress towards walking at a faster pace while also walking for longer distances.
2. Swimming and water aerobics
Swimming and water aerobics are effective exercises for chronic pain, especially for people who face mobility issues. They help in moving without adding additional stress to your joints and muscles. Swimming also therapeutic benefits and is a great way to clear your mind.
3. Relaxation exercise
Relaxation exercises are important for people who live with chronic pain. You can perform breathing exercises and visualization for dealing with chronic pain. You can lie on your back on the bed of floor. Place your hands on your belly and relax your shoulders and feet. Inhale through your nose and exhale through your mouth. Make sure you release all the air. Feel your belly rise under your fingertips with each deep breath you take. Keep your body in resting position and continue breathing for some time. Repeat this activity every evening before bed time for getting rid of chronic pain.
4. Stretching exercise
Chronic pain in your lower back or neck can help in relieving tension and stiffness. There are a few stretching exercises for chronic pain which you can do at home. Lie on your back on the floor and try to bring your knees towards your chest. Wrap your arms around the knees and try to hug yourself. You can even rock side to side in case you are feeling a stretch through hips and lower back.
For giving a stretch to your butt, you can try the same stretching exercise for chronic pain by crossing your legs.
Then, you can stand or sit beside a door and raise your elbow above the shoulder. Stretch it on alternative sides. You can also rest your elbow against door jam and rotate the outside of your shoulder blade.
Turn your head away from the side and bend it to look down. Deepen the stretch gently by placing your free hand on the top of your head by applying very slight pressure.
5. Strengthening exercise
Strengthening exercise for chronic pain helps in stabilising joints and also reduces chances of injury. Having adequate core strength is important for people with chronic pain. You can do various core strengthening exercises which help in maintaining proper posture and balance. Exercises which work on abdomen, hips and back, can help in strengthening of core and improving your strength and stability.
6 Warning Signs of Protein Deficiency
The list containing all the roles and functions of protein can be a really long one. This nutrient is necessary for building and repairing muscles and other tissues in the body such as the blood, cartilages, bones and skin. It is also important for the production of hormones or chemicals that regulate an assortment of bodily processes. Without sufficient amounts of protein in the diet or even in supplement form, it can be hard for anyone to attain optimal health.
It doesn’t come as a surprise why a lot of vegans, weight-watchers and others who are on restrictive diets to suffer from the various symptoms of protein deficiency.
By consuming foods that contain little or no protein, the body has no choice but to utilize protein that’s already in it, causing wasting of the tissues where protein is stored, such as in the muscles.
These are some of the warning signs you will observe if you are suffering from protein deficiency:
This is not caused by excess fat as you might suspect, but by the inflammation of the salivary glands. This condition usually takes place if there’s an ongoing protein-carbohydrate imbalance within you.
Edema is the reason for this, a condition wherein excessive fluid collect in the tissues. This happens because protein is one of the various components that factor in your body’s fluid balance.
Again, this has something to do with the pooling of water in the tissues, known in the medical world as edema. There’s an assortment of health conditions that lead to edema, and one of them is protein deficiency.
This condition may be brought about by a handful of things. One of them is not having enough protein in the diet. This doesn’t really come as a surprise as your hair is mostly made up of protein.
Excessive skin dryness
Not getting enough protein can cause the skin to end up really dry and flaky, and even develop rashes. Protein deficiency makes you more prone to getting sunburned too.
Lethargy or brain fog
Your energy and cognitive functioning are also affected when protein deficiency strikes. As mentioned earlier, protein is vital for the normal production of hormones. Some of these hormones have something to do with stress, energy production and mental alertness.
To avoid these problems, it’s important to get sufficient amounts of protein daily. There is a simple formula for calculating how much protein you need to consume everyday: your weight in pounds / 2 = daily protein requirement in grams.
Common protein form linked to cardiac, metabolic diseases: Study
A form of protein, clusterin, has been associated with many different facets of cardiometabolic syndrome risk through its actions in the liver, suggests a new research study.
In addition, it is linked to increased cardiovascular disease risk and mortality, high blood pressure, harmful cholesterol levels and fatty liver disease.
Cardiometabolic syndrome (CMS) is a cluster of conditions that increase a person’s risk of heart disease, stroke and diabetes. These conditions include high blood pressure, high blood sugar, excess body fat around the waist and abnormal cholesterol or triglyceride levels.
“Our goal was to discover new factors produced by the cells in fat tissue that have an impact on cardiometabolic disease.
In particular, we wanted to identify those important to maintaining the framework of fat tissue, called the extracellular matrix, which becomes dysfunctional in obesity,” said David Bradley, Assistant Professor at The Ohio State University in the US.For the study, the team included a small group of 54 obese and 18 lean patients.
The findings, published in the journal, Diabetes Care, showed that clusterin, which is overproduced from the fat cells of obese patients, is strongly related to insulin resistance, said the study.
Insulin resistance is a major cause of Type-2 Diabetes, and patients with obesity commonly have both metabolic and cardiovascular complications. “Fat cells increase clusterin production as they enlarge in obesity.
Clusterin may be a biomarker of disease, as well as a therapeutic target to potentially prevent this disease,” said lead researcher Willa Hsueh, Professor at the varsity. “This collaborative research is shedding new light on the importance of clusterin on ‘cardiometabolic syndrome’, which may eventually lead to developing new treatments for this life-threatening combination of diabetes, high blood pressure and obesity,” said K. Craig Kent, dean at the varsity.
CMS, which affects about 25 per cent of the world’s population, is now recognised as a disease entity by the World Health Organization and the American Society of Endocrinology. Further translational research involving mouse models is needed to learn more about how clusterin impacts each of the CMS components and whether administrating clusterin-inhibiting antibodies inhibits CMS, the study noted.
Drinking orange juice daily may keep strokes at bay
Drinking orange juice daily may cut your risk of deadly strokes by almost a quarter, suggests a study. The study, published in the British Journal of Nutrition, showed that people who consumed the juice each day saw a reduction in the risk of a brain clot by 24 per cent, the Daily Mail reported.
Further, the rates of heart disease were also reduced in regular drinkers, who were 12 to 13 per cent less likely to suffer with damaged arteries.Fresh fruit juices have long been thought of as healthy.
But consumers in recent years have been put off by warnings over their high sugar content.Advertise With Us The researchers noted that the health benefits in terms of stroke prevention could outweigh the risks from sugar content. “We found a favourable association with pure fruit juice consumption,” said researchers from the Netherlands National Institute for Public Health.
It’s not just orange juice that has this benefit, other fruit juices also appear to cut the risk, they noted. Juice is thought to contain many of the naturally-occurring plant substances found in whole fruit that can protect blood vessels against disease. However, the team said despite the obvious benefits of juice, they would still recommend eating whole fruit as well, as there are more studies confirming its benefits. For the study, the team examined nearly 35,000 men and women aged between 20 and 70 years.
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