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Category: Back Pain

Importance of fitness after turning 40

Importance of fitness after turning 40

In your 40s and beyond, fitness tends to take on a new shape. Exercise routines you once found merely challenging may become painful or even impossible by the time you’re 40, 50, or 60. Many people first feel the effects of age in their joints.
As we age, our connective tissue (the supportive framework for the body, like cartilage, tendons, and ligaments) becomes less elastic, says William J. Evans, PhD, director of the nutrition, metabolism, and exercise laboratory at the University of Arkansas for Medical Sciences’ Donald W. Reynolds Institute on Aging. That leads to a greater risk of injury to the joints. And that’s why, if you took step aerobics class or ran five miles a day in your 20s and 30s, you may have switched to cycling, swimming, or walking in your 40s or beyond.
Those higher-impact exercises just don’t feel as good as they once did. In fact, the aging of the baby boomer generation is one reason low-impact fitness choices like elliptical trainers, recumbent bikes, yoga, and Pilates have become so popular.
But softening the impact is not the only way we should change our routines as we age, it’s also more important than ever to do strength training.
Studies have also shown that resistance training helps with joint elasticity, flexibility, and bone density. Whether you’re 45 or 70, it’s never too late to start (or restart) an exercise program, experts say. A person who is fit is capable of living life to its fullest extent. Physical and mental fitness play very important roles in your lives and people who are both, physically and mentally fit are less prone to medical conditions as well. People who are physically fit are also healthier, are able to maintain their most optimum weight, and are also not prone to cardiac and other health problems. In order to maintain a relaxed state of mind, a person should be physically active. A person who is fit both physically and mentally is strong enough to face the ups and downs of life, and is not affected by drastic changes if they take place. If you are interested in fitness over 40, you should check out our 40 Plus Fitness program. Here at Restaura Health we can help you with group fitness or you can even have one on one sessions with our trainers to meet your individual needs. Call any time if you want more information.

 

10 Reasons to Get a Massage

Restaura Health specializes in therapeutic massage. We can customize a massage specifically to your needs based on consultation with you at the beginning of your appointment. Depending on what you need, a massage can help relieve pain, relax your muscles, improve your posture, or reduce your stress. Here are a few reasons you should consider getting a message according to Harris School of Business article published in 2015:

1. Relieve stress and anxiety
In today’s modern world, there seem to be more stressors than ever before. Taking time out from your busy schedule to come into your favorite spa, or to simply sign up for a chair massage at the mall can help to reduce the amount of stress you are feeling.
2. Relieve lower back pain
When severe enough, this kind of pain can lead to missed work or disability. Massage therapy can be effective in decreasing pain in your lower back, and in decreasing the disability associated with it.
3. Reduce pain in other areas of the body
Common areas where clients seek relief from pain are the neck, the shoulders, knee and hip joints, and other areas of the body. There are many causes for pain, and massage therapists are trained to help clients with pain caused by a range of conditions including arthritis, cancer, osteoarthritis, rheumatoid arthritis, myalgia, carpel tunnel syndrome, headache, trauma, and injury.
4. Reduce muscle tension
Massage, particularly a special sports massage, can help with conditioning, range of motion, and flexibility, as well as speed up recovery from muscle injuries.
5. Improve flexibility
Massage helps to stimulate blood circulation around your muscles, which increases the flow of oxygen and nutrients to your muscles, leading to increased flexibility, among other benefits.
To view more benefits from massage therapy such as boosting immunity, relieving tension headaches, increase overall wellbeing, etc feel free to visit >>https://www.harrisschool.edu/10-reasons-to-get-a-massage/

You should let your therapist know if you have specific areas of pain or where you’d like additional time spent during your massage. If you prefer a more general and relaxing massage we can also customize it in that way. All of our therapists have advanced training and will use your feedback to make your massage exactly what you need.

10 Reasons to Get a Massage
Is your back pain relentless?

Is your back pain relentless?

Going beyond medications, physical therapy, and injections.

Do you wake with a horrific backache each morning? Or wince with pain when you stand up after a long day at the computer?

Back pain is more likely with age, a sedentary lifestyle, poor nutrition, obesity, and stress. “Adjusting your lifestyle is one of the best ways to manage chronic back pain.

Standard chronic low back pain treatments include medications, physical therapy, and steroid injections. “Injections may not be as effective or long-lasting for chronic pain and do carry some risk.

Long-term use of NSAIDs (non-steroidal anti-inflammatory drugs) can damage the kidneys and liver and cause GI bleeding or leaky gut. Acetaminophen can damage the liver and slow liver detoxification. Opioids may lead to anxiety, endocrine problems, dependency, and addiction. Muscle relaxers are often sedating.

Dr. Shen instead recommends taking five steps toward wellness:

1. Use food as medicine

Inflammation is the root cause of many types of chronic pain. Eating lots of sugars, refined carbs like flour and processed foods increase inflammation and pain.”

Step away from the standard American diet that’s high in calories and low in micronutrients. Embrace a diet rich in vitamins, minerals, and phytonutrients instead:

  • Choose a variety of color in veggies and fruits. Different colors indicate a variety of nutrients. You can eat unlimited leafy greens and cruciferous veggies without gaining weight.
  • Eat beans in moderation. While beneficial, beans can add pounds and increase glucose levels when you eat too many. Anyone who wants to lose weight will need to limit portions.
  • Get moderate amounts of protein. Even better, consider eating more plant-based proteins.
  • Eliminate processed foods. Prepackaged and fried foods are often high in pro-inflammatory sugars, refined carbs, food additives, and bad fats.
  • Avoid food sensitivities. Food sensitivities often contribute to chronic pain. The most common culprits are wheat and casein, from cow’s milk.
  • Eat healthy fats. Coconut oil, nuts, seeds, and avocado all contain healthy fat.

2. Manage the stress in your life

Pain triggers the release of stress hormones that make muscles tighten up. Muscle tension reduces blood flow to tissues, bringing them less oxygen and fewer nutrients. When this happens, you feel pain.

You can’t avoid stress, but you can learn to manage it. Cognitive-behavioral therapy and meditation are excellent tools, she says. Skilled therapists can change the way you perceive stress. Meditation can reduce anxiety, provide a calm sense of focus and reduce pain.

3. Don’t shortchange your sleep

Sleep is very, very important — it helps your body heal. Lack of sleep releases more stress hormones, lowers pain tolerance and worsens existing pain.

Sleep loss can complicate other health issues, making it harder to control glucose levels when you have diabetes, for example.

So practice good sleep hygiene. Avoid blue light from smartphones or TV for one hour before bedtime. Go to bed at the same time every evening and get up at the same time every morning to keep your internal clock regular.

Meditation is a great tool for a better night’s sleep.

Supplements such as melatonin can also help you sleep at night.

4. Make physical activity a habit

Motion is lotion for your back. Exercise— even when you’re in pain — is critical to recovery. Start out with an activity you like, and see yourself gradually progress from a less active to a more active lifestyle.

If you can’t move very easily, try chair yoga, walking, biking or swimming. Even a small increase in daily activity can bring major improvements in overall health.

5. Try acupuncture for relief

Acupuncture can help you resume the activity that back pain has limited. Used for thousands of years in China for everything from pain relief to stroke rehabilitation, acupuncture is now used in the United States and other Western counties for a variety of chronic pain.

The outpatient procedure is suitable for most people. Tell your acupuncturist if you are on blood thinners, or have a spinal cord stimulator or pacemaker. The acupuncturist will adjust your treatment plan.

Article from: https://health.clevelandclinic.org/is-your-back-pain-relentless-try-5-wellness-fixes/