Wellness 4 Life

5 Minute Meditation to Start Each Day

Here is an awesome 5 minute Meditation to help you set an intention for the rest of your day:

Here is another 10 minute Meditation to Help you Reduce anxiety:

Additional Resources:

• Benefit the Nervous System by Taking a Cold Shower
• The Wim Hof Method Website
• Addictive Pillow
• Help for someone with a straight neck - no curve in their cervical spine
• The Best Exercise for mental, physical and emotional well being
• Guided Wim Hop Method for Breathing - 11 minute Video

Cold Therapy to the Next Level, the Wim Hof Method

Recently I read a very interesting article about cold therapy. I have written about the benefits of cold therapy before. I truly believe in the benefits of this. This article is about  a dutch guy named  Wim Hof who became famous for submerging himself in very cold water. He combines this exposure to extreme cold with deep breathing, and mental focus . Wim Hof has many  followers who believe in the health benefits that cold plunges can have. 

The Ice Man, Wim Hof in his element

According to Wim Hof, exposing yourself to the cold by doing ice water baths, cold water plunges or simply starting by taking cold showers can have many benefits. He combines this cold water therapy with special deep breathing exercises. The author describes the breathing exercises: the breathing is controlled hyperventilation, done in 3-6 sets of 30-40 deep breaths (you have to strongly inhale, and do a relaxed exhale). On the last breath of each set, you exhale and hold for one to 3 minutes before taking a recovery breath and holding for 15 seconds.  This can cause a tingly and dizzyness feeling, as with other breathing and mediation disciplines.

It can boost the immune system, improve concentration and well being. It can help to increase will power. It can also manage certain health conditions such as fibromyalgia and depression. It can further relieve stress and help you sleep better. Wim Hof's method adds breathing exercises to exposing yourself to cold water. This further can benefit your heart, and reduce inflammation. With the deep breaths you are increasing lymphatic flow. This recruits lymphocytes and natural killer cells into the bloodstream. These are particularly important because they are looking out for bacteria, viruses and pathogens. Its immune protection at its best. Personally, I don't think Coronavirus would stand a chance.

"I'm not afraid to die, I'm afraid not to live" - Wim Hof

Researchers have taken notice. He has submitted himself to observation and experimentation. Major universities have shown that he can control his own body temperature, nervous system and immune response. He can turn on his bodies own opiates and cannabinoids, chemicals that make you feel good and provide natural pain relief. He has even been injected with E.Coli bacterial toxin. Normally a person would get headache, chills, fever, nausea- he had no flu like symptoms. 

 

Source: Outside Magazine, Mr.Freeze by Susan Casey, 9/10/2020, Page 70

 

Additional Resources:

• Benefit the Nervous System by Taking a Cold Shower
• The Wim Hof Method Website
• Addictive Pillow
• Help for someone with a straight neck - no curve in their cervical spine
• The Best Exercise for mental, physical and emotional well being
• Guided Wim Hop Method for Breathing - 11 minute Video

The Review Guys Review a Pillow for Neck Pain

Finding the right pillow to sleep on is not always easy to do, especially when you are experiencing pain. Here is a review of the arc4life traction pillow. This pillow has been around for a long time (since early 2003), and there is a reason for that.... Always on my list of highly recommended pillows for the neck. 

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This fiber filled support pillow can help with radiculopathy symptoms such as numbness and tingling, hand and finger weakness, neck pain, and shooting pains. It can help you sleep at night by allowing for correct neck posture. Check out the arc4life traction pillow for a different kind of pillow.

Its OCTOBER 31st and pumpkin day ! Happy Halloween 2020 !  🎃 Even though we have had such a crazy year with covid, its nice to still celebrate the holidays. Watching the kids dress up, carve pumpkins  is still a treat. We hope the trick of covid 19 will be solved soon and get us back to normalcy soon. 🕯️ As I always say, this too shall pass. 

I love Halloween, and I love that feeling: the cold air, the spooky dangers lurking around the corner. - Evan Peters

Additional Reading:

• Causes of neck pain you might not think of
• Arc4life Twist Pillow works great for patients who are travelling or for kids in the car
• Contoured Kids Pillows Designed for Smaller Cervical Spines
• Arc4life's Linear Gravity Neck Pillow- Small Size for Toddlers, Teens and Petite Individuals
• Change up the loft of your pillow easily
• Upper Back Stretches you can do anywhere

I have Spinal Stenosis- Relief in the form of a Pillow

I love sharing ideas and products for pain relief that can help patients for everyday life. The arc4life cervical linear traction pillow is one such product. Check out this recent testimonial from a customer who has literally tried everything:

Arc4life's Cervical Linear Traction Pillow

⭐⭐⭐⭐⭐Worth It

 

I have spinal stenosis c1-c7. More moderate through 5-7.

I haven’t had a good nights sleep in a very long while. I got desperate enough I wanted to have the surgery. Insurance of course offered hoops needing to be jumped through before this could happen.

So I started with PT. Which only made the headaches much more unpleasant, I couldn’t continue the exercises. Next is a shot or infusion to offer relief.
I couldn’t use any pillows any longer because I couldn’t ever get comfortable. I opted for a very small throw pillow and a heating pad turned on the whole night just to try to offer rest. In the mornings I would wake and no matter how early my neck causes me to give up on bed. I could not find a comfortable way to sleep. It’s taking a toll for sure. Triggered my fibromyalgia and with out restorative rest my arthritis was unhappy also.

I bought this pillow in a desperate state to try anything. Along with a traction neck thingy inflatable and a hard curved one to find any relief. It’s like my shoulders no longer want the responsibilities of holding up my neck and head..

I tried this pillow last night for the first time, and I slept. I didn’t have pain in my neck like normal. I did not ease into it, I was going to but I felt no discomfort. Having the ability to sleep on my side was also offering no discomfort.

For me, this gave me a nights rest I haven’t experienced in many many months. I hope tonight is just as pleasant. I woke up with a body that felt rested.

I hope others can find relief with this pillow also. It’ is well worth it in my opinion.

I’ll update if it changes to a negative instead of the positive outcome I am desperately seeking. - LeesandFam, September 2020

 

One Exercise that Provides Mental, Emotional and Physical Benefits

Some people love to exercise. I am not one of those people. It is something that I have to think about everyday and be mindful that I am doing it. Hence, I am always looking for an exercise I can do easily, and is part of my day. I also want something that is going to help me on multiple levels. Walking fits into all the categories I am looking to achieve to keep my mind and body fit as possible. It provides benefits in 3 key areas: Mental, Emotional and Physical. Most importantly, it is EASY to incorporate into my day.

In the July 2020 issue of Real Simple Magazine, there was a great article about all the benefits that walking can provide. In this article, David Sabgir, a cardiologist states that "Unlike a medicine that is likely targeting 1 or maybe 2 diseases, walking aids in the treatment of over 40 illnesses, basically only positive side effects". Can you say seriously that about any pain medication? NOPE. No matter if you are suffering with neck pain, back pain, depression, anxiety, even arthritis, walking can provide a benefit.

A simple walk can have an effect on so many different aspects of our life:

• Sleep Better every night - according to a study in the Journal BMJ Open, adults average age of 44  that walked 10000 steps improved their sleep habits in 4 weeks: they fell asleep faster, slept longer and had better quality of sleep.
• Think more clearly- improve your verbal memory and learning. Regular walkers also experience less cognitive decline. Every time you walk, pressure waves send more blood to your brain.
• Have a stronger immune system - a study showed that people who walked just 20 minutes, 5 days a week, took 43% less sick days vs people who exercised 1 day per week.
• Decrease in joint pain- brisk walking can help patients with arthritis. It can help decrease stiffness and joint pain  and overall increase mobility. 
• Have a healthier heart- a 1976 study showed that women who walked 3-4x/week were 35% less likely to develop heart disease. 
• Be more creative- walking stimulates innovative thinking. A Stanford university study showed that walking can help to generate more ideas and increased communication. Having a walking partner can also help you have an outlet to speak about issues. 
• Curb your cravings- a simple 15 minute walk can curb emotional eating. Walking can even help with smoking cravings. 
• Strengthen your relationships- Reduce stress and improve your mood with or without a partner. A 2017 study showed that walking with another person can increase rapport and empathy.

Sometimes you have to get a little creative to get the walking in. If you play golf, find out if you are allowed to walk the course. My son likes to play golf. I am able to take him out and walk 9 or 18 holes  a few times a week. He also walks to condition himself for tournaments where it is a requirement that the kids walk. He has also noted that he plays better when he walks as well- he is able to strategize and think about his next move. Walking does not only adults good, but kids too.

If you are at work, don't take the elevator at work- take the stairs instead and walk. Maybe instead of lunch at your desk, take a walk. Maybe you park a little further on your next errand, and walk some extra steps. It is easy to do, just make your mind up that you will take the steps everyday.

Sometimes its hard to open up to another about what is going on in your life. You may not want to burden someone else. For me personally, walking has provided that outlet on so many occasions. On so many occasions, I have personally found myself thinking about an issue and being able to work through it on my walk. I have spent many hours thinking about my children, my husband, our family, our business and work, maybe on a decision that needs to be made. Thinking about things can provide clarity, an outlet, and help you on many levels. You can laugh, cry, smile, be sad and be happy on your walk. Sometimes, you put things out there. You can tell the universe what you are looking for. What is that you want in your life? What is it that you don't want? There is much to be gained. 

So take a walk, it will do you so much good in so many ways at so many levels- I promise.- Nav

 

Additional Reading:

• What to do when you have difficulty falling asleep
• Traction Pillow can help for deeper sleep with optimal posture
• Help with Numbness and Tingling at Night
• Stretches to Help  you Sleep
• The Boney Hump in the Back of my Neck
• 10 Pillows that Work in 2020 for Neck Pain
• How about an Adjustable Pillow for Better Sleep

 

Work Pain Free at Home and Avoid Neck and Back Pain

Its's July 1st, 2020 and it looks like Corona Virus News is just not going away. Still more and more people are working from home, setting up workstations, and rooms to accommodate their work. Working from home can be great, but there can also be a lot more distractions.

Whether you are studying, working on a computer, working on the phone or on a zoom call, here are some great tips to help you avoid neck pain and back pain while working from home.

• Whether you are on your phone, computer, or other screen make sure the screen is at eye level. Many patients will get "text" neck from constantly looking down on their phones. Try not to put your screen on your lap or on your stomach. 
• Take breaks while you work. Being glued to your computer or phone for hours on end is not healthy for you or your neck. It can cause tension in your neck, shoulders and upper back. Taking a break every 30-40 minutes is a good idea. That is easy to do when you are home too.
• Check your office chair. What is the height of that chair? Can you easily adjust it and move it? Do you have your back supported while you are sitting? Are you stressing your muscles, joints and ligaments by sitting too low or sitting too high? Check to make sure that your feet are comfortably on the floor. Check your desk height as well. Are you over reaching and straining your body to get to certain things on your desk? If you have sciatica or leg pain, place one foot on a step stool to elevate, taking pressure off of the lower back.
• Look into getting a lumbar cushion or a seat cushion for your office chair. You can easily support your lower back and mid back with cushion when you sit for long periods of time.Then you can sit up with good posture in your spine. 
• When you are at home, you can have so much more flexibility. If you are home and experiencing tension or pain in your neck or back, apply heat or ice. You can also apply electric muscle stimulation (tens unit) easily to the affected area. This also increases blood flow and reduces inflammation.
• Stay hydrated by drinking healthy fluids like water. Again very easy to do when you are home.

Working from home looks pretty advantageous these days. If you are lucky enough that your job or business allows you to do it- its can be simply wonderful. With some simple changes, it can be a great day at work... and home. 

Further Reading:

• What to do when you have difficulty falling asleep
• Traction Pillow can help for deeper sleep with optimal posture
• Help with Numbness and Tingling at Night
• Stretches to Help  you Sleep
• The Boney Hump in the Back of my Neck
• 10 Pillows that Work in 2020 for Neck Pain
• How about an Adjustable Pillow for Better Sleep

One Way to Sleep Better: Cut the Caffeine

Like many people, I try my best to get a good night of sleep. With a busy household and work, this can be very difficult to do.

One of the things I love to drink is coffee ☕- and I can easily drink it throughout the day. Usually I have it in the morning and in the early afternoon. I know some people can have it right before bed and still get a good night of sleep. For me personally, I cannot do that, as it would adversely affect my sleep. But what about having it a few hours before bed; would that affect my sleep? 

Caffeine is a stimulant in coffee. I actually love drinking coffee and feel that it has many benefits. However many people just ingest too much coffee and may not realize it. For example a commercial 16 oz cup of coffee can have up to 500 mg of caffeine. An energy drink, similarly can have a lot of caffeine as well. 

In this 2013 study, the effects of caffeine were looked at and how it disrupted sleep when given 0, 3, and 6 hours before sleeping. 

Studies have shown how caffeine can affect our body when we have it right before bed: A *2005 study looked at the effects of 400 mg caffeine, 30 minutes before bed. It showed severe sleep disruption as well as important cardiovascular effects during sleep do to increased sympathetic activity.

This study showed that caffeine consumption even 6 hours before bedtime can be disruptive on your sleep.  Even at 6 hours, the caffeine reduced sleep by more than 1 hour. If this keeps happening over and over again, it can have negative effects on daytime function.

Time to cut out that early afternoon cup of coffee.😞

Source: 

Caffeine Effects on Sleep Taken 0, 3, or 6 Hours before Going to Bed, Drake C; Roehrs T; Shambroom J; Roth T. Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed. J Clin Sleep Med 2013;9(11):1195-1200.

*Bonnet M, Tancer M, Uhde T, Yeragani VKEffects of caffeine on heart rate and QT variability during sleep. Depress Anxiety; 2005;22:150-5

Further Reading:

• What to do when you have difficulty falling asleep
• Traction Pillow can help for deeper sleep with optimal posture
• Help with Numbness and Tingling at Night
• Stretches to Help  you Sleep
• The Boney Hump in the Back of my Neck
• 10 Pillows that Work in 2020 for Neck Pain
• How about an Adjustable Pillow for Better Sleep

Benefit the Nervous System by Taking a Cold Shower

For the last week, I have started taking a cold shower aka cold hydrotherapy. It is initially very painful. Why would I subject myself to this? Well taking a cold shower has many therapeutic benefits: 

• Cold water helps the nervous system - Specifically the sympathetic system. This is the fight and flight part of the nervous system. It shocks the sympathetic system and creates a stress response. It increases blood flow to certain systems of your body.  Blood is directed to the internal organs to keep them warm.  This transport of blood gets your heart to work harder. It gets you breathing faster and deeper (you intake more oxygen), working the lungs. This practice also contracts your muscles deeply, thereby eliminating toxins.
• Cold water benefits circulation - by shocking the heart and the lungs, blood flow also increases to your feet and hands.  
• It helps our stress response -Cold showers could also help cut the levels of uric acid and boost glutathione in the blood, which help reduce stress.
• Allows for faster recovery- A study completed in 2009  showed that an ice bath after intense training improves circulation and helps remove some lactic acid, which could speed up the body’s recovery.
• Helps to elevate mood and attitude- Studies have shown that taking a cold shower can help patients with depression. This happens by stimulating “the blue spot” on the brain that releases noradrenaline, a chemical which plays a role in alleviating depression.
• It can help you sleep better at night: According to the book, 4 hour body by Tim Ferris. The book states that taking a cold shower gives elephant tranquilizer-like effect that will put you straight to bed. 
• Accelerates metabolism - taking a cold shower gets all of your organs working. Taking a cold shower specifically activates brown fat- which is the good fat. This fat generates heat to keep our bodies warm. Thus, cold showers can promote brown fat activity. A 2009 study found that exposure to extreme cold temperatures activated brown fat in 23 and 24 participants by a 15-fold increase, meaning someone could lose up to nine pounds in a year if they kept this practice up. 
• Strengthens the immune system -It can also lower blood pressure, clear blocked arteries, and improve our immune system.

Doing alternate hot bath and cold bath can also be very therapeutic.

Source: The Benefits of Taking Cold Showers

Additional Links:

• Alternative HOT BATH and Cold Shower can also be beneficial
• Stretches to Help you Sleep
• Therapy for Pinched Nerve - Not only physical therapy
• Waking up with a Stiff neck? Check Your Pillow
• Eye Exercises for Better health
• Better Sleep with a Traction Pillow makes a Difference
• This Pillow Came Flat Like a Magic Carpet...

Simple Stretches to Do That will Help you Sleep Well

Last month we shared exercises that you can do when you first wake up to get the day jump started. Well what about stretches to help you fall asleep? Two days ago, I could not fall asleep; As i turned and twisted, trying to get into a comfortable position, I remember these stretches from bob and brad on the internet :). Well I quickly did them, and I literally just fell asleep..... 

Here are 7 stretches you can do to help you sleep; These will help get rid of tension in the body and help to release the muscles in your body. The breathing that you do when you do these stretches is very very important. 

 

Links:

• Therapy for Pinched Nerve - Not only physical therapy
• Waking up with a Stiff neck? Check Your Pillow
• Eye Exercises for Better health
• Better Sleep with a Traction Pillow makes a Difference
• This Pillow Came Flat Like a Magic Carpet...

Your Everyday Morning Stretching Routine....

Your day starts every morning in your bed. Why not get the right start every morning?

Get the body moving and stretch and breathe BEFORE getting out of bed.

Check out this awesome video by BOB and BRAD, physical therapists on YouTube: (This should take about 3.5 minutes once you start doing this as part of your morning routine.)

• Breathe deeply using your diaphragm
• Arms Up, Lengthen Legs- elongate your body and stretch
• Knee to chest, hamstring stretch
• Figure 4 stretch and leg pull up- stretches your piriformis muscle
• Hip rotations (windshield wipers)
• Chest Opener and breathe at the same time
• Ankle Pumps
• Hallelujah Stretch (go left/right) - another great overall body stretch

Links:

• Therapy for Pinched Nerve - Not only physical therapy
• Waking up with a Stiff neck? Check Your Pillow
• Eye Exercises for Better health
• Better Sleep with a Traction Pillow makes a Difference
• This Pillow Came Flat Like a Magic Carpet...