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Best Knee Pillow For Side Sleepers- Ultimate Buying Guide With Reviews
Top Pick By Editor
Affordable
Monster Moto MM-E250-PR
Best Seller
Shredded Hypoallergenic Certipur Memory Foam Pillow
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Coleman CT100U
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What is a mini-motorbike?

There is a lot of debate over whether the position you sleep in affects your health, but one thing is certain, stomach and side-sleepers are not comfortable in any other position. The problem with sleeping in those positions is that they can cause pinched nerves that lead to chronic pain that lasts all day long. One way to fight that pain is to ensure that the pillow you use supports your neck and back properly to avoid serious issues. Here are the top 10 best pillows for side sleepers that can help give you the great night’s sleep you need for a productive day and healthy life.

If you are in the habit of sleeping on your sides, then it’s likely that you’re familiar with the uneasiness that occurs as you rest one knee on top of the other one as you sleep. It’s not just uncomfortable, but it might also lead to additional pain around your hip region as well as your lower back region due to the abnormal position or posture of your knees.

Top Ten Knee Pillow For Side Sleepers

During our Review, we picked hundreds of knee pillow randomly from the market and tested them with our hand. Also, we picked customer review and rating from a various online store. According to our test, this following ten best knee pillow that we are picked as they have many great features and follow the protocol listed above.

Shredded Hypoallergenic Certipur Memory Foam Pillow with Washable Removable Cover

This pillow offers the best qualities of traditional down pillows and the long-lasting comfort of resilient memory foam. By incorporating memory foam with a special shredding technique Coop Home Goods has developed a great sleep aid that combines the genuine feel of soft Eiderdown and the powerful support of memory foam. On the outside, this side sleeper pillow has a soft, flexible case designed from a proprietary blend of all-natural bamboo and polyester fabric that helps keep the pillow cool. On the inside, the internal shredded foam lets air circulate for added temperature control. The Coop Home Goods Shredded Memory Foam side sleeper pillows are simple to care for by just tossing them in the washing machine and dryer for quick and easy cleaning.

Shredded Hypoallergenic Certipur Memory Foam Pillow with Washable Removable Cover
Shredded Memory Foam Pillow with Stay Cool Bamboo Cover

Made with CertiPur-US Certified Foam, this pillow earns it spot in the list of the best pillow for side sleepers. High-quality allergy control and dust mite protection are essential to a good night’s sleep. The Shredded Memory Foam Pillow by Good Life Essentials has a supportive base that gives you soothing comfort with a shredded foam core that shapes to your body and a 50% bamboo casing to shield you from allergens and dust mites. The shredded foam interior of the pillow lets you get the best resilience from your pillow while keeping it from trapping heat the way solid memory foam does. Along with superior temperature regulation, the shredded memory foam allows you the advantage of being able to fluff the pillow up to support desired areas or flatten it out to conform to others.

Affordable
Shredded Memory Foam
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Snuggle-Pedic Bamboo Combination Memory Foam Pillow

You’ll be able to sleep in cool comfort with the dual benefits of ultra formable shredded memory foam and the vented bamboo cover of the Snuggle-Pedic Bamboo Combination Memory Foam Pillow. Memory foam makes a great inner core material for sleeping because it never flattens out and will always conform perfectly to the shape of your body. The foam is shredded to allow you to engineer the exact contour you desire, while also giving the pillow extra air flow, to keep the insides cool for the best night’s sleep. Not all memory foam is alike. The Snuggle-Pedic has a special mix of love V.O.C. hypo-allergenic foam that keeps out the smallest particles for the ultimate allergy protection.

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Down Alternative Pillow by Five Star

The generous size of this pillow is perfect for supporting all areas of the body while sleeping on your side. Unlike other pillows that flatten out and lose their shape, the Down Alternative Pillow by Five Star will keep you comfy and sleeping like a baby for years on end. The 300 thread count fabric covers and cool, comfortable microfiber interior creates a luxurious framework that shapes to your head, neck, back or side for the best possible support.

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Razor MX650
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Z by MALOUF 100% Natural Talalay Latex Zoned Pillow

The Z pillow is the firmest, best support for side sleepers from Malouf. Its solid inner core of 100% natural Talalay Latex is mite resistant and won’t mildew. Hundreds of uniform vents allow maximum air flow to keep the pillow cool all night without letting it flatten out and loose shape. The Z 100% Natural Talalay Latex pillow comes in two styles to create the perfect sleeping environment for your preferred sleep position. The low profile choice is great for stomach sleepers who need a comfortable pillow without too much padding that will force their neck out of position. The plush version is fantastic support for side sleepers who want the best support for their neck and back.

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Coleman 196cc/6.5HP CT200U
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The post testing appeared first on Freak for Fitness.

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Muscle Pain is one of the most common ailments that has been haunting humanity. Almost everyone has experienced muscle pain sometime or the other, in one part of their body or the other of varying degrees. Out of the numerous aches and discomforts that a human body experiences, Back Pain is the most common and perhaps the most uncomfortable kind of muscle pain. And unlike most muscle pains which are occasional, back pain sticks around for quite some time.

What are the most common causes of Back Pain?

The human back is not a single large muscle. It is a group of several small muscles which are closely incorporated. And hence back pain is a result of one or more of the several factors due to which any of these muscles could have been affected.

Sometimes the reason is as simple as ‘bad posture,’ while sudden injuries, excessive stress on the back due to professional goals and even wrong workout at the gymnasium add to the cause.

What is the solution to this excruciating pain?

Back Pain can be relieved by simply attacking the causes. Fixing your posture and reducing the excessive stress on your back is the way to go about it. You can also ask your trainer if you are visiting a gym for specific exercise that targets specific regions of your back which will help you get rid of your suffering.

However, if you are working out at home, try out these back workouts.

Exercise 1. Hamstring Stretch.

Step 1: Lie straight on your back on a yoga mat.

Step 2: Now bend and pull your Left Knee closer to your stomach towards your chest with the help of your hands. Hold the position and give it a nice contraction for around 15 to 20 seconds. You will experience a stretch on your lower back, hamstring, and glutes.

Step 3: Repeat Step 2 with your Right Leg. Remember not to hold your breath. You should breathe in a calm, rhythmic manner.

Repeat this entire cycle for three times. This exercise will permanently relieve back pain as it is usually tight hamstrings that affect the movement of your pelvis.

Regular hamstring stretches will not only reduce the amount of tension on your lower back but will also make your hamstrings and glutes stronger and flexible so that they can support all the other muscles around them.

Exercise 2. Double Leg Knee to Chest Stretch

Step 1: Lie straight on your back on a yoga mat.

Step 2: Now bend and pull both your knees closer to your stomach towards your chest with the help of your hands. Hold the position and give it a nice contraction for around 15 to 20 seconds. As I said earlier Do Not Hold Your Breath. Breathing is the Key.

Repeat this exercises for two times. As you contract more and more, you will feel more tension on your lower back, which is good to strengthen your lower back, releasing all the pain you are experiencing.

Exercise 3. Lying Pelvic Twists

Step 1: Lie straight on your back on a yoga mat, with your arms spread out on the sides and your knees bent.

Step 2: Now twist your Knees to one side while turning your head to the other. Stay in this position for 10 seconds and then twist to the other side. Keep your upper body static. Again turn your head to the opposite direction and hold for 10 seconds. Make sure that your shoulders don’t move or lift off of the ground. If you are experiencing a stretch and tension on your lower back, do not worry, it is a sign that you are doing the exercise correctly.

Repeat this for two more times to relieve your back pain. It stretches and strengthens your back plus bonus it works out your abdominal muscles too.

Exercise 4. Counter-Top Stretch

Although not as common as lower back pain but upper back pain can also be equally irritating and discomforting. So our final exercise concentrates on relieving the upper back tension.

Now, this stretch is done using the top of a kitchen counter, or the edge of a table or a wall. Let us do it with the help of a wall.

Step 1: Place your hands on the wall at just about chest height.

Step 2: Bring your legs back so that your ankles are positioned directly beneath your hips.

Step 3: Now you are going to stretch your chest down. Bring your head in between your arms. Keep your knees soft and give it a beautiful stretch. You will feel the tension in your lats, traps and a little bit on your arms and chest. Hold for 30 seconds

Repeat the exercise 2 more times. Remember to take deep breaths.

The post Relieve Back Pain with These Four Back Exercises appeared first on Freak for Fitness.

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Have you tried all the possible techniques to get rid of your fat belly? Usually, when it comes to losing weight, the foremost thing that strikes our mind is skipping the square meal and preparing a 1200-calorie-diet plan, isn’t it? But, have you ever thought about what can be the actual consequences of avoiding your daily meals? As per the famous doctors and healthcare specialist’s recommendation, regardless of your weight, you should always have a square meal to keep your body strong and function properly.

So if not diet then how can we cut off excessive pounds from our body? With the advancement of technology today, losing your weight is no more a complicated task. In fact, you just need to ride a stationary bike on a regular basis and that’s it. You’ll undeniably end up cutting unwanted fat from your body. Now, the question is how can I operate a stationary bike? And how long should I ride my stationary bike to lose weight? If you’re looking out for detailed study of a stationary bike then welcome. We’ve come up with the meaning and benefit of a stationary bike.

Even after staying in the same spot, a stationary bike can help you travel a long way. These are interior bikes specially designed for assisting the individuals to practice their workout sessions without altering their location. So good news for the gym goers as you’re no more required to practice cardiovascular workout under the sun. As per the recent studies, the individuals riding a recumbent bike on a regular basis noticed a gradual weight loss. Exercising the stationary bike improves your heart pumping and burn unwanted and excess calories of your body.

How long should I ride my stationary bike to lose weight?

Generally, the period you require to ride a stationary bike depends on what health benefits and fitness you desire to achieve. If you’re opting this physical workout just to cut off your excessive belly fat and improve your muscular body, here’s how you can achieve your target:

In order to lose body weight while riding your stationary bike, initiating your workout with 20-30 minutes session is an ideal period especially if you’re a beginner in this field. You may gradually ramp up your ideal time to 30-60 minutes after a month of regular practice. As per the Harvard Health, an individual possessing more than 150 pounds of weight is likely to cut off more than 500 calories per hours of riding the stationary bicycle at an average speed. If you find it tricky to operate your bike constantly for half an hour, you may break down the workout into 2-3 sessions each around 10 minutes as per your potential.  However, the stationary bike isn’t considered to be the most efficient cardio practice to get rid of calories. You tend to receive the similar benefits when you prefer workout for the duration of 30 minutes.

On the other hand, if you’ve bought a compact recumbent exercise bike to improve your cardio health, an ideal time to ride the same is 30 minutes. Though you can increase the pace as per your strength, aim to pedal the bike for no less than 30 minutes a day to spot quick benefits.

Common Health benefits you can avail from exercising on a stationary bike

Bicycling often targets your lower body muscles and with the alternatives of ramping-up or reducing your resistance, the bicycle training perhaps boosts up the human strength, burns calories, and builds up your muscles. However, the merits of stationary bike training aren’t limited to weight loss and cardio improvement instead it offers a wide range of physical advantages. Here are some of them:

  • Improves Joint mobility: Cycling aids you in enhancing the variety of motions of your joints and it has a major influence over your knees, hip joints, and ankles. While you paddle the stationary bike, the listed joints of a human body rotate and thereby become strong.
  • Easy and convenient: Regardless of your experience in the workout field, the stationary bike can easily be operated by a beginner, intermediate, or a professional trainer. Furthermore, as the stationary bikes offer you with the alternatives to modify your pace, resistance, and clip, the users are entitled to adjust the same as per their own demand. In addition to this, the recumbent bikes are climate-friendly i.e., whether the climate is too hot or it’s heavily raining outside, weather won’t affect your cycling. So with indoor biking, you can seek your set of cardio without any disruption from climate.
  • Low-risk exercise: Do you desire to commence your workout training with the easiest and low-impact exercise? A stationary bike should be at the top of your priority catalog. Unlike the full-on cardio such as skipping, running, and weight handling that is mostly associated with knee injuries, the impact of biking on your knees and other joints is comparatively low. In fact, rather than leading to severe injuries, cycling has proven to be effective enough in boosting your joints strength
Is it essential to consider your heart rate while paddling a stationary bike?

It is essential for an individual to train at a proper intensity while riding a stationary bike. If you don’t lift up your heart rate to a sufficient pace, you won’t be able to encounter the cardio and weight loss merits. So whether you prefer the stationary bike workout session to improve your heart health or your focus is to lose some additional pounds, working out as per your target heart pace i.e., around 50-80 percent of the maximum heart rate of a human, is an essentiality. Moreover, to get accurate figures to compute this by deducting your present age from 220 and then multiply the result by .5 and .85 to get the proper range.

Conclusion

So what are you waiting for? Either join a gym or get a stationary bike at you home and cut the excessive calories of your body using this easiest yet effective way. Good luck!

The post How Long Should I Ride My Stationary Bike to Lose Weight: Benefit of Riding a Recumbent Bicycle appeared first on Freak for Fitness.

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We all know that our diet is the most important factor when we are looking to get our body weight in balance and ditch excess weight. Of course, exercising counts as well, but what we eat can make us or break us when it comes to losing weight. But, did it ever occur to you that the spices you use can actually speed up the weight loss process? Not all spices have these powers, but some of them are very effective in helping your body melt fat, so knowing them will help you make your diet more effective while enjoying more flavors in your food. Having said all these, let us look at the most amazing spices that can boost the power of your diet right away.

Black pepper

Black pepper is one of the most common spices, found in almost any kitchen around the world. Well, it is worth knowing that piperine, the substance responsible for the pungent and spicy flavor of black pepper, is the one that will improve your weight loss process. How will this spice help? Well, black pepper is capable of stopping the formation of new fat cells, so your body will stop accumulating fat, allowing you to lose weight faster, with the right diet. Also, if you mix pepper with other spicy substances, like capsaicin found in hot peppers, the mixture will increase your body’s temperature and make you burn as many calories as when enjoying a walk for 20 minutes. Besides this, black pepper will allow you to better absorb nutrients from the food you are eating, which is another great reason to add it to your recipes. Still, the ideal case is the one in which you get fresh black pepper and crush it on your own, as you need it, instead of buying black pepper powder, which may have lost its properties.

Turmeric

The spice that gives food a gorgeous bright yellow color, turmeric has a wide array of properties that should immediately turn it into your favorite spice. If you ever enjoyed curry, then you must know that the exotic, sweet taste of this dish is given by turmeric. According to specialists, turmeric is a very potent natural anti-inflammatory agent, but it can also prevent obesity and help the body lose excess weight. Apparently, as some studies discovered, turmeric works on suppressing the blood vessels responsible for the formation of fatty tissues, so that it can stop the accumulation of body weight. Thus, it is recommended to start using turmeric for weight loss if you want to get in shape in no time. You can either use it as a spice in your favorite recipes or prepare a delicious cup of turmeric tea. It’s time to enjoy a flavorful life and lose weight at the same time. Also, since we talked about black pepper previously, do know that mixing turmeric with black pepper produces an incredible combo for making fat melt away.

Cinnamon

Who doesn’t enjoy the beautiful flavor of this particular spice? While cinnamon makes us think about apple pies, the truth is that this spice is capable of keeping blood sugar under control. Besides this, it keeps bad cholesterol from producing any damages and boosts the metabolism of glucose. This means that you will not only have blood sugar within limits, but you will also be able to burn calories better. So, next time you prepare a healthy portion of oatmeal pancakes, don’t hesitate to add some cinnamon to the mixture. Also, each time you have the occasion, do use cinnamon in your recipes or in your teas, and you will see your waistline shrink soon.

Ginger

Ginger is great to have around out of a variety of reasons. It is capable of improving the digestion, which is essential when looking to lose weight. Besides this, it is the ideal treatment when you’re having stomach issues, like indigestion or nausea, as a cup of tea made with this spice is capable of soothing your digestive tract right away. But there are more reasons you should start enjoying the unique flavor of ginger more often. Some studies suggest that ginger has the ability to improve the body’s metabolism, which turns it into a great ally in the battle against excess weight. Also, besides helping you burn calories more effectively, ginger can also reduce your appetite, which is another great advantage. We all know that the biggest challenge when losing weight is to stay away from eating too much or give in to those unhealthy cravings. So, there are quite a few reasons that make ginger worthy of your consideration.

Mustard

Who would think that this rather common spice can have weight loss properties? First of all, you should know that mustard belongs to the same family as broccoli and cabbage, two ideal foods in a healthy weight loss plan. Secondly, by simply consuming mustard seeds, it is said that your metabolism will be increased by 25%. Now, this is a significant change, allowing you to burn more calories while performing your daily tasks and activities. In fact, you just need three-fifths of a teaspoon of mustard seeds on a daily basis in order to start burning 45 more calories per hour. Having this in mind, perhaps you should stock your kitchen with some mustard seeds right away.

Ginseng

Ginseng is known for its ability to increase energy levels throughout the day, so you will always have sufficient fuel to do everything you want. This is achieved through the fact that it actually increases your metabolism, so your body starts burning calories more effectively with the purpose of generating more energy. So, by introducing ginseng into your diet, you will have everything you need to get through the day and complete your workout routine as well. Just do have in mind that it was discovered that Panax ginseng is the one that is most effective when it comes to weight loss, so look for this variety if you are interested in the plant’s weight loss properties.

The post Amazing spices that will help you lose weight fast appeared first on Freak for Fitness.

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Any person, who is experiencing back pains would surely have difficulties and discomfort in sleeping. Back pain is one of the usual pains that one feels in the back part of the body. Our back is divided into four parts, such as the Cervical, where you feel neck pains; the Thoracic, where you feel middle back pains; the Lumbar, where you feel lower back pains; and the Sacral Spine, where you feel pain in your coccyx.

When you have back pains, the first thing that you need to do is to go to a doctor for a checkup. In such a way, you can get the proper treatment. This is the usual thing that one does, especially when they have the time to see an expert. However, for those who do not have time, all they can do is to take preventive measures and home treatments.

Do you know that back pain happens because of muscle aches and when you have limited flexibility? Sometimes, people ignore this kind of pain. However, when the pain is severe, you need to seek professional help.

Why do back pains occur?
  • Back pains occur because of your age. It usually starts at the age of 30 to 40.
  • You may also experience back pain when you lack daily exercises. If you have weak and unused muscles, then this may bring you back pains.
  • If you have extra weight, then this may also lead to stress that causes back pains.
  • It is also common for individuals with arthritis to experience back pains.
  • You may also feel back pains when you lift improperly, using your back part instead of the legs.
  • Your psychological condition, such as depression as well as anxiety may also lead you to feel such.
  • Cigarette smoking is also a factor why you can feel back pains, especially when the nutrients delivered to the disks on the back is not enough.
How to sleep better even when you have back pains

We have here a few tips to those who are experiencing back pains for you to be able to enjoy your sleep.

Using a Firm Mattress

It is very important for you to check the mattress of your bed. If possible, you must not be using very old mattresses. So, change that old mattress and get a new one. A soft mattress is not really an ideal one for individuals, who suffer lower back pain. It would be great for you to get the best mattress topper for side sleepers. In such a way, you can feel some relief and get better sleep.

Do not stay long in the bed

If possible, do not stay long on the bed no matter how much pain you have because it may increase the severity of the pain. This happens because your lower back got more pressure when longer time on the bed was spent. Moreover, then, do not also think about lying on the stomach, because that will also get your condition worse. Sleeping for 8 hours will be fine.

Meditation or Music

When you are listening to slow music or when you are meditating, then that may help calm down the muscles that will lead the pain to subside. This may or may not work for all individuals, but if it works for you, then it would be nice to continue this simple alternative.

Sleeping Aide

People who are suffering from back pains need some aide for sleeping. You may buy a wedge to support your back. If you find this comfortable and convenient to sleep, then you must get one. Aside from that, it would be great for you to sleep in a position, where you will feel more comfortable. It is also ideal for some to have lumbar support. You can do this by adding a small cushion under the lumbar curve.

Use your pillows

It would be great if you can get the best pillow for combination sleepers. Let’s say that you must have a pillow on the knees as well as a pillow to support the head as well as the neck. Do not use an inappropriate pillow for your sleeping, so that it will not hurt the neck.

Light exercises before bed

You have to do light exercises every night. Do this before sleeping and make it as a nightly routine. Make sure that you can do the exercise and still have a sleep of at least 8 hours. So, you need to learn how to manage your time well. This exercise will also help you get to your sleep faster.

Sleeping on the couch

Since you should not be sleeping on your back for a long time, you may try sleeping on the couch. In such a way, you can sleep sideways. The couch would be very helpful for you so that you will not be rolled over. However, do not take this as a lifetime way and a solution to ease your back pains. This is just a temporary solution, and you still need to sleep normally on the bed.

Keeping the room warm

When you are sleeping, you have to make sure that the temperature is not too cold because this will make you feel more uncomfortable. The muscles will keep tighter and may lead to spasms. So, make sure that the temperature is a little bit warm and comfortable for sleeping.

If you can see having back, pains are not easy. You have to try many things to help you have the most comfortable sleep. Without enough sleep, then it won’t be easy for you to work the following day, right? Anyway, these tips are just for temporary relief. If you cannot tolerate and bear the back pains that you are feeling, then it is still commendable to see a doctor for help. Pretty sure that they will treat you well and would surely give you the best possible remedy or cure.

The post 8 Best Tips On How To Get Better Sleep Even With Back Pains appeared first on Freak for Fitness.

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The spinal cord plays a crucial role as a part of your body frame and also acts as the foundation for various neural activities. This part of the body begins at the bottom of the brain stem and goes to the bottom of the spine. From carrying messages to various other important functions, the spinal cord plays a significant role in our body functioning. And like every important material comes with a strong outer cover, the spinal cord is carefully preserved and protected by our spine.

The spine holds our upper body straight and gives it both support and flexibility. It is an important part of the body that helps and supports us while performing various activities in our day to day lives. But the spine is just as fragile and detailed as it is strong. We usually ignore the effects that various activities and movements we perform in our lives might have on our spine.

Well, the following are eight everyday activities that might be having a negative impact on your spine health.

Sitting in a bad posture

The importance of proper posture to the body can never be insisted enough. It not only is for good presentation of yourself but for good health too. Sitting in a proper posture ensures that the spine is not exposed to stress. The weight will get evenly distributed with causing pressure in certain areas. Sitting in droopy positions without proper support to the back will cause prolonged back pains. This might also cause spinal damage. Choose and invest in a good chair that can give proper back support. While sitting on your bed or the floor make sure you use support for your back.

Standing or sitting for prolonged durations

Standing in a fixed position for long durations can have a great impact on your spine. The pressure on the spine while standing is very high and not having any support such as a wall will mean more harm. Try to look for a wall or support yourself using your hand to shift the pressure. Similarly, sitting in the same place and position for a long time is not good for your spine. Stop being a couch potato and try to change positions and walk around a for a while.

Wearing bad footwear

We all love to rack up various styles and types of footwear. But in the process, we tend to forget the importance of using a good quality one. Like how drinking water regularly out of single-use bottles can have a serious health impact, wearing fancy shoes and flats without proper support in the sole can also cause serious spinal damage. Proper footwear will be shock absorbent and can give great support to your spine while standing or running. Using very flat soles or heels more often will mean increased stress on the spine. Which is not good in the long run.

Carrying your backpacks

Students and professionals commonly use backpacks especially to carry books and laptops. Carrying a heavy backpack might sound easier than having to carry multiple bags. We tend to load these bags and overstuff them for our ease of carrying around which causes a lot of strain on the spine. Also, carrying these backpacks in the wrong way such as wearing them on one shoulder also has a significant impact on the spine. This type of activity starts degrading the joints and impacts the spinal strength in the long run. It is advised to use both straps of the backpack to evenly distribute the weight and remove the pressure off the neck and spine. Also, using backpacks with wider straps and shock absorption can help.

Tying your shoelace

As harmless as this act sounds, bending down to tie your shoelace might have a large impact on your spine. The problem, in this case, is that the bending posture adds pressure on the spine which may cause nutritional substances to escape which may lead to flattening. Overtime sharp pain is observed in many cases as the healing process for restoration of these nutrients may not be as effective thus causing permanent damage. Hence it is recommended to use a platform and or be in a seated position to tie your shoelace and avoid any harm to the intervertebral discs.

Picking up and reaching up for heavy objects

Reaching up to grab something causes the spine to stretch. Now picking up the weight would mean that the effect of the weight gets shifted on the spinal discs. This then collapses to come back to its normal position which can turn out to be extremely harmful. Similarly picking up also embodies stress on the spine as we majorly use the midsection of our body for this action. Causing such sudden stretching and relaxing activities might lead to permanent damage to the spine. Use a platform that will get the object to the height of your chest before lifting to avoid this issue or better sit down and then pick it up.

Carrying shopping bags

We carry shopping bags every day with the items necessary for the kitchen and the household. Nobody likes to make multiple trips to carry each back, and hence we adjust and try to accommodate all of them at once. Carrying heavy bags especially using one hand puts uneven weight distribution on the spine which can cause painful repercussions. Try distributing evenly on both hands or carry less weight at a time.

Swapping your flat tire

Knowing how to change tires is an essential skill. But not knowing the right way to do the same can cause a lot of damage to your spine. While changing a tire, it is important not to bend to remove the wheel as the weight of the wheel will affect your spine. Sit on the ground in such as way that your eye level is parallel to the tire to remove and swap the wheels easily.

Long distance car or motorcycle road trips also has a serious impact on your spine. Sitting behind the wheels for hours without a break will tighten the chest muscles and start causing pain in your neck and back. It is advised to sit in a 90-degree position without stretching to avoid any problems or have multiple drivers during long trips. Apart from these, activities such as doing dishes, mopping the floor, washing your face, brushing your teeth by bending also tend to cause damage to your spine. Try to level your body with the surface during these activities to avoid bending.

Your spine gives structure and strength to your body and hence make sure to avoid activities that might be causing its health to degrade.

The post Drink Up: 8 Daily Activities That Can Damage Your Spinal Cord appeared first on Freak for Fitness.

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The quality of sleep we get at night depends on a lot more factors than just the time we get to the bed and the time we set our alarm for. These factors include everything from how much sunshine we get to how much exercise we do to how much time we spend on our computer screens and phones, along with the diet we fuel our bodies with, in particular.

Following an overall healthy diet affects the brain health and functions, and thus, the sleeping patterns.

Eating healthy foods allows the brain to get the energy it needs to produce neurotransmitters it needs to maintain mental health, and therefore, adequate sleep habits. The nutrients food provides act as the building blocks for other proteins and minerals needed to create amino acids in the body that help in enhancing sleep.

After the age of 50, people often experience sleep issues. Older adults need to focus on what they eat to boost sleep patterns to enhance the overall lifestyle.

The fact is even backed by a research which determined how different nutrients can affect sleep. According to the study, eating foods with more saturated fat, more sugar, and less fiber throughout the day can result in poor-quality, less restorative sleep along with frequent awakening during the night.

The following are some ways to enhance sleep through diet in the golden years, brought to you by Huntsville home care professionals.

1. Limit Caffeine Consumption

Caffeine works to awaken the brain cells by increasing adrenaline – a chemical in the brain that makes us feel alert and awake – and hindering the release of chemicals that signal the brain and body to sleep. In fact, caffeine affects everyone differently, according to a dietitian, Georgia Giannopoulos, at NewYork-Presbyterian. This is the reason some people can handle more than one fizzy drink with dinner and fall asleep right away, while others cannot even handle more than half a cup of coffee in the morning.

Seniors should know that caffeine can stay in the bloodstream for about six hours after taking it. This is why about every healthy sleep guideline suggests limiting caffeine intake in the afternoon and especially during evening hours.

Elderly people who don’t have trouble sleeping don’t necessarily have to cut back on or limit caffeine intake. However, seniors who are looking for a way to enhance their sleep should consider how much and how often they take the stimulant throughout the day.

2. Avoid the Booze before Bedtime

Drinking a glass of red wine, any cocktail, or any type of alcoholic drink can make people feel drowsy. However, it can certainly disturb the sleep pattern and quality of sleep later in the night. Alcohol poses a serious knockout effect, and the body spends more time in the deep sleep early in the night than it may, otherwise. Though your sleep cycle rebounds and the brain stays in the lighter stages of sleep rest of the night, including REM sleep or rapid eye movement, during dreaming. Consequently, the seniors will feel less rested in the morning due to heavy drinking or too much drinking in the night right before sleep.

Seniors don’t have to cut off drinking even a glass or two, but drinking in moderation and not drinking before bedtime is important.

3. Avoid Spicy and Fatty Foods before Bedtime

Seniors should avoid eating fatty and spicy foods like Buffalo wings and nachos with hot sauce during the night. These types of foods are difficult for the stomach to digest than others, like whole grains and fruits, which can result in indigestion, making it harder for the body and the brain to relax and get a good night’s sleep.

4. Eat a Heavy Breakfast and Light Supper

A large amount of food eaten in a short period of time can take longer to be digested by the body. It is important to know that everyone’s body is different, therefore, some people should be careful about eating too much food before getting to bed. If a senior’s big dinners don’t disrupt his or her sleep, there is no need for him or her to necessarily change the habits. If there are dietary issues that can affect your loved one’s quality of sleep, reconsidering the timing of meals is a crucial factor.

The breakfast is suggested to be heavy and nutritious because there is a lot of time for the night to occur and the food can be digested easily in a few hours. However, the supper and dinner are suggested to be lighter than the breakfast as the time of these meals is near to the night and eating late at night or before bed can cause indigestion, acid reflux, and gastrointestinal issues that can hinder quality sleep.

Diet Ideas for Seniors to Promote Healthy Sleep Patterns

Though understanding that eating healthy is important to promote sleep, knowing which foods to eat is crucial. Here are some ideas for seniors to consider.

  1. Whole Grain Crackers Topped with Cottage Cheese

Take 4 whole grain crackers and top them with ¼ cup of cottage cheese. Crackers have carbohydrate, which can enhance tryptophan levels, a sleep-promoting amino acid, in the brain to promote sleep. Cottage cheese has a high protein content which is needed to produce tryptophan.

  1. Tart Cherry Juice

Tart cherries are a great source of melatonin, a hormone that regulated the sleep-wake cycle. According to a research, tart cherries can help individuals with insomnia and other sleep issues sleep longer and better. Seniors can drink 8 ounces of tart cherry juice in a day to promote sleep.

  1. Walnuts

Similar to tart cherries, walnuts also contain melatonin. Eating walnuts have been shown to boost melatonin levels in the blood.

  1. Whole Grain Toast with Almond Butter

Whole grains and almond butter both contain magnesium, which is known to keep insomnia at bay and reduce leg cramps that disrupt sleep. Seniors can take a slice of whole grain toast with a tablespoon of almond butter.

  1. Low-Fat Milk

Many seniors struggle with getting enough vitamin D and calcium. These nutrients can help in reducing the odds of challenges of falling asleep and getting it in a quality amount. Seniors should drink 8 ounces of low-fat milk to get the daily dose of both the nutrients.

  1. Chamomile Tea

Chamomile is a naturally sweet herb that has long been used to enhance feelings of calm and relaxation. Moreover, it is calorie-free, so it makes an ideal choice for seniors to snack on before getting to bed. Seniors can take a cup of this tea to enhance sleep during the night.

Family members can play a significant part in helping senior adopt healthy dietary habits to promote sleep. Make sure your loved one follows a healthy diet plan to enhance overall health.

The post How Diet Can Enhance Sleep in the Golden Years appeared first on Freak for Fitness.

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Cycling is an amazing activity to strengthen muscles and joints. However, many cyclists complain about back pain. Studies show that many people experience back pain related to cycling. There are many reasons for back pain due to cycling. Here are five remarkable ways which may allow you to prevent back pain from cycling.

1. Buy the Appropriate Bike

An improper bike may lead to back pain in cyclists. It may be expensive for you to customize your bike according to your body. Buying a bike from a store may come cheap, and the salesperson may guide you on the proper sizing. Test the bike first before buying. Drive the bike for a half-an-hour to see how your back responds. A gigantic bike can make you hunch over for the handlebars and may cause back pain. A recumbent bike may be best for a cyclist with low back conditions. Make sure the saddle is at a proper height to position your legs in a better way. To judge a poor saddle, see if your hips are moving sideways while peddling. Position the saddle at a horizontal angle to make it parallel to the ground.

 2. Get a Bike with a Good Suspension

Most of the modern bikes have a suspension or shock-absorbing abilities. Shockers and suspension in a bike are crucial for the well-being of your back. If you drive on a mountain or rough terrain, then your bike should have an excellent suspension. Suspensions can make your ride smoother and exert less pressure on your back. Buy a bike with front shocks or with full suspension to prevent back pain.

3. Don’t Slouch Your Shoulders While Riding a Bike

It is important to keep a good posture to avoid back pain. You can’t sit in an upright position on a bike but try to keep your back straight while cycling. To prevent muscle fatigue, shift your position on the back from time to time. Keep your neck loose to avoid muscle strain. While riding, bend your arms to help your back absorb the vibrations and impact. In this way, you can maintain a good posture when driving on a forest or mountain path. Wear padded gloves and grip the handlebar with your whole hand to practice a good posture. Take several stops while riding to provide ease to your back.

4. Strengthen Your Core Muscles

The core muscles are present in the lower back, hips, and stomach. You can prevent back pain by building stronger core muscles. Cycling cannot strengthen your core muscles, but it may cause strain in your back. Exercise may help you to maintain a healthy spine. You can sit on a big exercise ball to work out your core muscles. Start bridge exercises or try planks to build a stronger back. Swimming is also a great exercise to strengthen your core muscles.

5.  Make Your Buttocks & Legs Stronger

Studies show that cyclists are at a higher risk of back pain if their legs are not strong enough. The leg muscles may enhance the back pain if a cyclist becomes exhausted. It may be essential for a cyclist to stretch his or her hamstrings thrice a week. You can consult a professional trainer if you have no idea about weight training. Do heel raises by grabbing free weights to strengthen your calf muscles. Bridge exercise may help you to make your buttocks stronger. Here is a quick way to exercise which may strengthen your buttocks and legs.

  • Lie on the back with feet flat on the ground
  • Bent your knees in a proper position
  • Lift your back off the ground while not moving your feet
  • Align your thighs and back in a straight line
  • Hold the position for half a minute
  • Take a break
  • Repeat the exercise 3 to 4 times

The post How to Prevent Back Pain in 5 Ways If You Are a Cyclist appeared first on Freak for Fitness.

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There is a lot of debate over whether the position you sleep in affects your health, but one thing is certain, stomach and side-sleepers are not comfortable in any other position. The problem with sleeping in those positions is that they can cause pinched nerves that lead to chronic pain that lasts all day long. One way to fight that pain is to ensure that the pillow you use supports your neck and back properly to avoid serious issues. Here are the top 10 best pillows for side sleepers that can help give you the great night’s sleep you need for a productive day and healthy life.

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If you are in the habit of sleeping on your sides, then it’s likely that you’re familiar with the uneasiness that occurs as you rest one knee on top of the other one as you sleep. It’s not just uncomfortable, but it might also lead to additional pain around your hip region as well as your lower back region due to the abnormal position or posture of your knees.

How to choose the right pillow for side sleepers?

The best side sleeper pillow takes care of all of the above points while ensuring that cost and maintenance are kept low. Sadly, it is not possible to predict which single pillow will work for all, and so the best fit would be by degrees than in absolute terms. These degrees can be measured against the following parameters:

These criteria may include:

1. Density

Especially notable for pillows made of foam and memory foam, density is directly proportional to the amount of support the neck and thigh receive. If the right density is achieved, the pillow will be able to adjust to the downward pressure of the neck just enough to ensure a natural curve of the neck, whereas a pillow with extremely low density would cause the neck to sag and the head to the curve at an unnatural angle. Similarly, as mentioned above, the density of pillow is important to the weight of the thigh, and upper leg is properly supported, and the leg can’t be felt through the pillow.

That said, it should be noted that excessive density can make the pillow feel like a slab of concrete, thus forcing the neck to adjust to an unnatural elevated position (especially if the mattress is very soft). This can force the muscles to adjust at unusual angles and lead to long-term health problems.

2. Cost

The cheapest options are surely the synthetic down and feather options, while real down and feather products tend to be costlier. Foam, similarly, is on the more competitive side of the spectrum, while memory foam tends to be costlier. That said, it should be remembered that while real down and feather and memory foam are better than their alternatives, a rise in cost does not directly impact the utility of the unit. Instead, one should seek out the ideal density level and based on it, pay a price that is within one’s budget.

3. Allergies

Some of the candidates for the best pillow for side sleepers are made of down and feather, materials which are often blamed for producing allergies among a minority of people. New research questions this assumption, arguing that down and feather units can cause the same allergies as any other material. If one still wishes to be on the safe side though, synthetic alternatives are always available.

Foam, memory foam and latex pillows, on the other hand, are not known to cause any significant allergies.

4. Health Issues

As opposed to allergies, health issues can force severe restrictions of choice upon users. The common health issues and pillow considerations that should accompany them are:

  • Cervical/Cranial Issues: If there are problems with nerves and muscles joining the neck to the shoulders, it is advisable to obtain cervical pillows, which are specially made for this purpose. They provide additional support towards the lower end of the pillow and thus ensure comfort for people with health conditions.
  • Excessive body heat and fever: People with such health issues can use cool pillows having a lot of tiny beads that absorb heat and dissipate it in a manner that keeps the head and neck cool.
  • Snoring and shifting from side to side: Essentially problems associated with one’s sleep pattern and respiratory health, snoring and shifting from one side to another during sleep can be reduced by using anti-snore pillows and positional pillows respectively. These have a special design that allows the user to remain in a fixed position without being uncomfortable or putting any part of the body under excess stress.
  • Blood circulation problems: Oxygen promoting pillows use a sock-like material to improve the overall blood circulation in capillaries, thus reducing blood circulation issues and pain in some cases.
  • Pregnancy: Soft pillows capable of supporting the thigh and stomach regions adequately are a must. While sufficient density must be ensured, the pillows must also allow for sufficient flexibility that the fetus can make its tiny movements without restriction while inside the womb.

5. Molded space between ear and shoulder

Unlike back sleepers, whose ears are in the air and whose necks are in total contact with the pillow, side sleepers have a large empty area between their ear and the neck. This area is meant to be filled by the pillow. While pillow size is an important consideration, more important is whether the pillow can mold itself or comes in a pre-molded shape that can accommodate the average distance between a person’s ear and neck.

If it can do so, the neck receives adequate support, and the spine can align itself at a proper angle vis a vis the head. If it cannot, the neck receives inadequate support and this can lead to neck pains, spinal problems, depressed blood vessels and nerves and a range of other health issues in the long run.

6. Adequate thigh/hip rest

While the support provided to the head is, of course, important, it should not be forgotten that the side sleepers often have to keep one leg on another, thus forcing the leg below to bear the weight of the upper leg and thigh. One way of avoiding this is by using a side pillow or thigh pillow. This pillow should manage to cushion the weight of the thigh in a way that allows the two legs to be on top of one another without the lower one being excessively burdened.

Further, the pillow should have sufficient density (discussed below) for the user not to have to feel one leg through the pillow. These are vital because only when the two legs are in a straight line (or having the minimal deviation from each other) can the upper body parts have proper alignment and thus enjoy comfortable sleep without ending up with long-term health problems.

7. Natural body alignment

If your head and neck are adequately supported, and your legs are correctly aligned, it is likely that your body is in its natural alignment. If you wish to be sure, you can note whether your spine has a gently elongated curve, as opposed to a deep one that may indicate stress on the individual vertebra. Those with excess fat tissue on the front or sides of the body may need a more curved spinal angle but should note that this is an allowance for the excess weight of the body and should be rectified through weight loss (unless health issues prevent such rectification).

Secondly, it is possible to ensure that the body is properly aligned by noting whether the head and the upper spine are at a gentle acute angle. While it may be possible to have a neutral angle too, a deeply curved angle may cause health problems by depressing blood vessels and nerves in the neck and lower cranium.

Top Ten Knee Pillow For Side Sleepers Features & Reviews

During our Review, we picked hundreds of knee pillow randomly from the market and tested them with our hand. Also, we picked customer review and rating from a various online store. According to our test, this following ten best knee pillow that we are picked as they have many great features and follow the protocol listed above.

#1 Shredded Memory Foam Pillow with Bamboo Cover by Coop Home Goods

This pillow offers the best qualities of traditional down pillows and the long-lasting comfort of resilient memory foam. By incorporating memory foam with a special shredding technique Coop Home Goods has developed a great sleep aide that combines the genuine feel of soft Eider down and the powerful support of memory foam. On the outside, this side sleeper pillow has a soft, flexible case designed from a proprietary blend of all-natural bamboo and polyester fabric that helps keep the pillow cool. On the inside, the internal shredded foam lets air circulate for added temperature control. The Coop Home Goods Shredded Memory Foam side sleeper pillows are simple to care for by just tossing them in the washing machine and dryer for quick and easy cleaning.

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#2 Shredded Memory Foam Pillow By Good Life Essentials

Made with CertiPur-US Certified Foam, this pillow earns it spot in the list of the best pillow for side sleepers. High-quality allergy control and dust mite protection are essential to a good night’s sleep. The Shredded Memory Foam Pillow by Good Life Essentials has a supportive base that gives you soothing comfort with a shredded foam core that shapes to your body and a 50% bamboo casing to shield you from allergens and dust mites. The shredded foam interior of the pillow lets you get the best resilience from your pillow while keeping it from trapping heat the way solid memory foam does. Along with superior temperature regulation, the shredded memory foam allows you the advantage of being able to fluff the pillow up to support desired areas or flatten it out to conform to others.

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