You Can Eat a Lot Of Food And Do Not Gain Weight

Hello! Did you eat too much during the pandemic? Different foods have different effects on your body. Some gain weight, others do not. In today’s article, we’ll talk about nutritious foods that you can eat a lot without gaining weight. From popcorn to boiled potatoes, from eggs to cheese, we talk about more. .. Yes, popcorn is really happy, but you can still eat it without feeling guilty. Foods with high fiber content retain a feeling of fullness for a longer period of time. Popcorn contains more fiber than other common snacks because it is a whole grain product. It occupies a lot of space in the stomach and at the same time contains low-calorie air. Studies have shown that popcorn is even more saturated than light meals such as potato chips. Give up a bag of chips for popcorn! Do you eat a lot of popcorn? What kind of healthy snack do you like?

Boiled potatoes Many people consider potatoes to be harmful to their health, especially when it comes to weight gain. But hold on! Boiled potatoes took the first place in the assessment of satiety. This means they are really full. This is all due to resistant starch! It contains 50% less calories than regular starch. Resistant starch acts as soluble fiber in the intestine, giving a feeling of fullness. Also eat less calories. So how to increase the level of resistant starch in potatoes? To do this, they are cooled after being cooked. Boiled potatoes are the most satisfying food. So say goodbye to potato chips. They are three times less happy than boiled potatoes. Oatmeal is the main breakfast for most of us! You will be amazed to learn that they are ranked third in the satiety index. This is due to their fibers. Oats contain tons of fiber that slow the absorption of carbohydrates.

I know most of us rely on ready-to-eat breakfast cereals, but oatmeal makes it more satiety, reduces appetite, and reduces caloric intake during the day. Here is a simple recipe for cinnamon, apples and oatmeal. Bring 2 cups of water to a boil and add 1 cup of oats and 1 teaspoon of cinnamon. Cook on low heat and stir until it is thick. Then add maple syrup and mix well. Put it in a bowl and sprinkle with apples to enjoy! Legumes such as beans, peas and lentils are high-protein foods. Studies have shown that proteins are more satisfying than carbohydrates and fats. A protein-rich diet increases satiety and reduces total calorie intake. Legumes are one of the most satisfying products for weight loss.

Studies have shown that beans, lentils, peas and chickpeas provide a greater feel of 31% of the satiety compared to pasta and bread. There are many ways to add legumes to your diet. Prepare a lentil filling for salads, falafel, tacos, or simply cook it in the style of rice and curry. Soup Soup A bowl of hot soup seems to be very soothing, especially on cold winter nights! The soup is usually very satisfying. Have you ever wondered why soup is useful at the beginning of a meal? This is due to the small number of calories. Studies have shown that soup can promote weight loss by increasing satiety and reducing the number of calories burned. It’s good to eat soup in soup. They have fewer calories than the cream version. Eggs Eggs can be used in a variety of dishes.

Not only are they versatile, they are also rich in nutrients. They are rich in protein and quickly saturate. Studies show that people who eat eggs for breakfast burn less calories than during the day. Eating eggs for breakfast has also been shown to help weight loss and lower body mass index (BMI). Fish Fish bring many health benefits. Rich in omega 3 fatty acids, along with protein and vitamin D. Fish with omega 3 can increase the feeling of fullness in overweight people. Of all protein-rich products, fish occupy a place with a high satiety index. One study found that fish contributed more to satiety than beef and chicken. In another study, subjects were fed fish and beef.

It was found that those who ate fish burned 11% less calories during the next meal than those who ate beef. Try to include many fish in your diet, such as salmon, sardines, mackerel, and herring. Lean Meat Lean meat is an excellent source of protein and is a very satisfying meat. As explained earlier, a protein-rich diet reduces total calorie intake. The study found that people who ate high-protein meat at lunch consumed 12% less at dinner than those who ate high-carbohydrate lunch. According to the satiety index, beef is protein-rich. It is ranked first among all the abundant products. Other low-fat meats such as pork and chicken also contribute to weight loss. Eating lean meat helps burn a few calories during a late meal.

vegetable. There is no need to emphasize the importance of vegetables. Vegetables are high in quantity, low in calories, rich in water and fiber, and saturate you. Whether you like salads or not, they can reduce the feeling of hunger, especially if you eat them before meals. In the study, subjects

Apples We all know fruits are very important for our overall health! Research suggests that eating fruit is linked with fewer calories and can promote weight loss. Out of all the fruits, apples score very high on the satiety index. Thanks to the fiber pectin! This fiber slows down digestion and gives you a feeling of fullness. You’ll be amazed to know that apples contain about 85% water, which helps keep you hydrated. When you eat apples, try eating them whole.

Biofeedback for Anxiety

When you open your mouth or wave to a friend or you go for a walk, you make a choice to move like that. You’re using the somatic nervous system, but how fast you breathe or how fast your heart beats, isn’t something you usually think about. Your heart just beats faster when you’re excited and more slowly when your calm. Your heart rate and a bunch of other bodily functions are controlled by the autonomic nervous system. Now, most people have no idea that you can learn to change your heart rate, your skin, temperature, your breathing, and your blood pressure by learning to regulate your nervous system. Using Biofeedback In this article, you will learn how biofeedback can help improve your mental and physical health.

Biofeedback has been shown to help with anxiety, depression, headaches, chronic pain incontinence, high blood pressure and even more situations than that. So basically biofeedback is a simple way to improve your mind, body connection and learn to regulate your nervous system. In this article, you’re going to learn all about biofeedback, you’ll know how to do it on your own without any special equipment. Hi everyone.One of the things I love about better health is that it’s really accessible.Biofeedback is literally feedback about what your biology is doing. About 90% of the things going on in your body right now are subconscious. These are things like your breathing, your heart rate digestion, your immune system, your blood pressure, your autonomic nervous system is just running these without you thinking about it.

With the help of biofeedback, you can measure what is happening in the autonomic nervous system and learn how to calm it down.. And this can be super helpful with anxiety and other physical conditions.Now later in this article, I’m going to teach you the technique I learned, but first let me tell you what I did with. After I’d been practicing biofeedback for awhile. I was curious to see how much I could impact my heart rate. And I had a doctor’s appointment coming up and I knew that he would check my heart rate more precisely than I could on my own. So when I got into the exam room, I started my practice and I started to slow my system down. And to my surprise, it worked even better than I expected.

The doctor was like, “What are you a marathon runner? Your heart rate was 28 beats per minute”, he said. Just for reference, the average resting heart rate is 60 to 100 beats per minute. And for athletes, it’s about 40 to 60 beats per minute. So I had dropped my heart rate way below those. I was pleased with my little trick, but even more importantly, this skill has helped me regulate my mind and my emotions and my actions by being able to create a state of calm. So what is this technique? What was I doing? At its essence, biofeedback is just a way for you to get feedback about what your autonomic nervous system is doing. Now there’s a couple of ways to do this, but usually you use monitors and a screen to create a visual representation of what’s going on inside. And, most biofeedback devices measure things like heart rate, breathing, rate, skin temperature, and conductivity, which means, you know, how sweaty your hands are.

And there are even some biofeedback devices that measure brainwaves. And basically what you can see is what your nervous system is doing. And then when you get that visual readout, you can learn to change it. So for example, When you’re notecing your heart rate, you can experiment with different techniques like, uh, you know, different thoughts or different breathing and watch in real time as your heart rate drops or rises. So biofeedback just all comes down to showing you what state your nervous system is in. If you’re in the high alert state or the fight flight freeze response, you’ll have a higher heart rate, faster breathing sweater, your hands, et cetera. But most people aren’t very aware of this. They don’t notice that they’re spending a lot of time in this stressed out state and they don’t know how to change it.

Your nervous system has a natural calming state, the parasympathetic state. It’s also known as rest and digest. And in this state, you’re calm and your body is healing. If you’re in this state, your heart and breathing rates drop your hands are warmer and drier and your muscles relax. So by using biofeedback, you can learn to change the things that we normally consider to be out of our control. So you can learn to turn on your parasympathetic or your rest and digest response with feedback and practice. So let me show you one way to do it. You can learn to do your own basic biofeedback exercise without special equipment. So here’s the technique I learned in psych 1 0 1. Now, when you’re starting to learn this, when you’re just starting, it’s easier if you do this in a quiet them comfortable place, where you can be alone, then sit or lay down in a comfortable position and find your pulse.

Now count your heart rate for 30 seconds. Now don’t worry about counting your heart rate for a minute. Just notice your heart rate, just stay where you are, pay attention to your pulse. Notice what your pulse is doing and what it feels like. Now, pay attention to your breathing while still keeping your fingers on your pulse. So try to take slow, longer breaths. What happens to your pulse when you breathe in? What happens to your pulse when you hold your breath in? And what happens to your pulse when you hold it out? Take a few seconds to just pay attention to how your breathing changes your pulse.Now for many people, your heart rate speeds up when you breathe in and it slows down when you breathe out. This is a good thing. People who are calm tends to have this healthy pattern of heart rate variability, where the heart rate gently increases with the in breath and decreases with the hours.

Now, if you didn’t notice this, don’t worry. You can train yourself to increase your HRV over time. But with biofeedback, we can use the awareness of our heartbeats to train our bodies and minds to calm down. So this was a really simple biofeedback exercise. So the trick I used in the doctor’s office was when he was getting ready to take my pulse. I just very slow breathed out. And that slowed my heart rate. I also was in really good shape at the time, but, um, I slowed my heart rate down even more by breathing out very slowly. Now you can use more specialized equipment to get more information and practice regulating your nervous system. Some therapists have biofeedback devices in their offices, and this is a research back to treatment. It’s got evidence behind it showing that it can be quite effective, but, um, you know, it can’t.

Quite expensive over time. Um, so if you want to try and do this on your own, there are some devices you can use at home. Uh, recently Flowly sent me their VR biofeedback kit to try out and it uses a heart rate monitor connected to your ear, and then it uses your phone to create a VR experience that teaches you to calm yourself down and it trains your nervous system to relax. Now you can also use some other sensors like heart math. Or you can even just use a basic heart rate monitor combined with some apps.So HRV is one of the most important measures of your nervous system state. But basically, biofeedback is as Dr. Gurvits says, “a it’s a brand new idea that is 2,500 years old.”

People have been practicing, mindful and slow breathing for thousands of years, and they’ve seen the positive effects. So now we’re just able to measure them using machines with the display. And if you practice biofeedback for a few minutes a day, your parasympathetic response will improve over time. And because your parasympathetic response gets stronger. It can help you calm down even when you’re not intentionally trying to calm down. So basically the calming side of your nervous system can get stronger. Now because your autonomic nervous system is connected to every part of your body learning to influence it is really powerful. So biofeedback has been shown to help with muscle tension, chronic pain, migraines, lowering blood pressure, managing anxiety, depression, and decreasing dependence on pain, medication and opiod.

Super Effective Ways To Reduce Anxiety Naturally

This can range from generalized anxiety disorder, defined as “uncontrollable intense worry” to panic attacks with palpitations, tremors, tremors and / or sweating. This state can deprive you of energy and fill you with worries. happy life.What you want most at this point is to feel better again.When you become anxious, you may feel that there is nothing you can do to get out of the rut you are in.Fortunately, there are some simple techniques you can do.It naturally reduces anxiety and makes you feel better.In today’s article, we will tell you what they are.Set goals, exercise regularly, spend time with animals, laugh, resist fear, etc. .

Meditation: Meditation is a great way to explore your inner self and reduce anxiety.It is the practice of technology to increase awareness and intensive attention.While meditating, your mind naturally wanders through some thoughts, but what it is. important is to focus your mind on breathing.At the physiological level, meditation calms the sympathetic nervous system and reduces the blood level of norepinephrine.It is a naturally occurring chemical in the body that acts as a stress hormone. 1. Find a quiet and distracting space where you can relax and recent through mediation practice for about 15 minutes a day.

Skip the caffeine: “If you have anxiety, do you really need to skip the caffeine?” You may be asking, “What is it?” Much of the disappointment of Java enthusiasts, the answer may be yes. The benefits of coffee certainly exist, but caffeine can cause problems in anxious patients due to its stimulating effect. The “jitter” you get from caffeine is similar to the “fight or flight” reaction and can cause anxiety attacks. Consider reducing the amount of caffeine you drink every day.Usually, if you drink 3 cups of java in the morning, try drinking 2 cups for a few weeks and see what happens.You can also try green tea and seaweed tea.Both have traces of caffeine, but not as much as the coffee.

Set Goals: When there is nothing you are trying to achieve, you may feel that life has no sense of purpose. This can cause even more anxiety. You can reduce the likelihood of this happening by setting goals. You need to set some goals. Long-term goals, but there are also benefits to setting short-term goals. Make sure they are attainable. If it is too difficult to achieve the goal, failure to achieve the goal can make you depressed or anxious. Try phototherapy: as it suggests. the name, phototherapy uses special lamps that produce a brightness that resembles sunlight. You sit in front of the lamp and absorb the spectrum of light it produces. This type of light helps the brain make the chemicals it needs to relieve anxiety and is a surefire way to find peace of mind.Before purchasing a lamp, be sure to discuss phototherapy with your doctor.If you are taking ndo medications that become sensitive to sunlight may not be the right option.

Regular Exercise: This is probably nothing new, but exercise is a great stress reliever. Studies have shown that regular exercise can lower your overall level of tension, raise and stabilize mood, improve your sleep and improve self-estem.It also naturally reduces the stress hormone adrenaline, bringing the body back into a state of balance and relaxation.In addition, physical activity helps release those pleasant compounds called endorphins.These make you feel happier and less anxious. Aerobic exercise also has the benefit of being able to think about things other than what you are worried about and acts as a form of active meditation. You don’t even need to run a marathon to get the Benefits of Exercise. You can hike, go to yoga sessions, play tennis with friends, or do whatever you want. Any form of exercise can help with managing your stress. ss.

Get Enough Sleep: This may seem impossible if you’re used to staying up late to keep up with your to-do list. But this is mandatory. Lack of sleep is the cause of great anxiety. Studies have shown that. an inadequate closed eye can amplify the brain’s anticipatory response and increase overall anxiety levels. We all have unexpected anxiety, and it’s important to have moderate anxiety about doing right. But when it starts to interfere with your life, it can be destructive. It is impossible to have healthy emotional functions without adequate sleep.Don’t burn the midnight oil in hopes of catching up on the week end.

Laser Therapy for Brain Tumors

Laser ablation is a minimally invasive technique to treat brain and spinal tumors. And we’ve been doing laser ablation at Henry Ford for about the last seven years and in the course of doing so, now with more than a hundred patients that we’ve treated, what we’ve learned is that the patients recover very quickly with a lower side effect profile compared to open surgery, a lower risk of infection, lower risk of stroke.

It’s essentially a laser fiber that gets placed precisely inside a tumor inside the brain, allows us to heat up the tissue and essentially killed tumor cells without having to open the skull or traverse the brain in the traditional way. For tumors that are deeply seated in the brain several centimeters from the surface, in some cases underlying areas that are eloquent or super functional for patients like sensory or motor or even language, we’re able to put a two-millimeter laser catheter of fibers through around those areas and treat tumors that we would never be able to treat before.

There are size limitations to what you can treat with a laser catheter. Generally speaking for our uses for laser ablation, we can treat tumors up to three to three and a half centimeters in diameter. Laser ablation requires very specialized technology that’s only really available at a few centers. It requires a very, very fine staircase and guidance, meaning guiding the laser fiber into the correct location. Here at Henry Ford hospital, we use a robot to do that to get really within a millimeter of the intended target. It also relies very heavily on the intraoperative MRI. What that allows us to do is to visualize the heating of the tissues in real time and in doing so very finally control the heat and as it spreads to the tumor and the surrounding tissues to prevent damage to the potentially important tissue that surrounds the brain tumor that we’re trying to treat.

When a patient is trying to decide whether to have a laser ablation or an open surgery, you really have to sit down and go over what we know about both treatments and what the specifics are for each individual. – It is a great treatment for a select group of patients. It’s not for everybody, but for the right patient, it offers a less invasive, low-risk procedure with minimal recovery time compared to more traditional open surgical techniques. – People are staying in the hospital on an observational stay. They come in for their procedure. They go home sort of the next day after just an overnight for a little monitoring and perhaps a scan in the morning and people do quite well. And so the combination of not being able to treat these tumors before and now being able to treat them and get out of the hospital and on with their lives or perhaps even on with additional treatments without having to delay, that’s the game changer.

Mainly it’s been used for primary tumors of the brain, meaning gliomas, glioblastomas of that nature. Also we use it for metastatic tumors and the other large patient group that we use it for are patients with those types of tumors that have been previously treated with radiation, what can we call it? Radiation necrosis or a treatment effect from the radiation itself which can sometimes act like a tumor. – So when it comes to comparing the results you get when you’re treating a tumor with the laser versus an open craniotomy, the results look similar because at the end of the day, you’re killing tumor cells. And so whether you take out the whole tumor or you ablate the whole tumor with the laser, we’re getting a similar result.

Potential Causes Of Brain Fog You Should Not Ignore

Hello, viewers! Do you still forget where you hid your car keys? Do you still mix people’s names? The brain fog is real and can be dangerous if left unchecked. Your thought process and memory are disrupted when a brain fog appears. In today’s article we will talk about the symptoms of brain fog, the causes and tips for solving them. Can multiple sclerosis and fibromyalgia be responsible for your mental confusion? How does chronic fatigue syndrome affect you? What does exercise do with your brain fog? We’ll talk about all this and more … symptoms now, before we begin, the brain fog is not a medical diagnosis. It is a generic term used to describe feelings of mental lethargy or distraction. It is normal to have a brain fog from time to time.

When you are under stress, you may feel confused or sluggish. A night of bad sleep can also lead to mental confusion the next day. Your brain is not alert enough, so you feel slow. But if your brain is often blurred, it is a sign of anxiety. You have to pass an inspection. Symptoms of brain fog include problems with memory and memory of things, lack of mental clarity and feeling “out of place”. Lack of concentration, poor cognitive skills, headaches and confusion are some of the other signs and symptoms of mental confusion. Have you ever had a brain fog? Have you ever got to the bottom of why?

Reasons 1. Multiple sclerosis If you have MS, your central nervous system, which consists of the brain, spinal cord and optic nerves, is affected. The nerves that connect the brain to the body are damaged, which means that the connection is broken. People with MS have trouble making decisions. You will also see some changes in your ability to process and store information. The changes you experience are more or less moderate and do not necessarily affect your daily life. But you will usually be disappointed with your inability to perform simple tasks such as finding keys or shopping.

2. Fibromyalgia and Chronic Fatigue Syndrome Fibromyalgia is a place where you feel muscle pain, as well as tenderness all over your body. If you suffer from it, you will find that your concentration is disturbed. You will also have memory lapses. Another condition that causes mental confusion is chronic fatigue syndrome. As the name suggests, you are facing great fatigue and sleep cycle disorders. It can also keep you from thinking clearly.

3. Depression and stress If you suffer from depression, it will affect not only how you feel, but also how you think. This can cause problems with memory and focus. They team up together to increase brain fog. Depression can also affect your reaction time. If you perform tasks much slower than before or feel that your brain is blocked while performing these tasks, it may be a consequence of brain fog. Another victim of this condition is his inability to make decisions. You also tend to be very concerned about all the likely outcomes of decision-making, which can affect your ability to make decisions. You may not be able to multitask either. Stress and anxiety have the same effect.

4. Iron deficiency anemia is the most common type of anemia. You have anemia when there are not enough red blood cells in your body. This causes fatigue because red blood cells carry oxygen to all the tissues in your body. Iron deficiency anemia occurs when there is too little iron in your body. You will feel tired both mentally and physically because of this condition. As a result, you are prone to shortness of breath as well as mental confusion.

5. Hormonal changes If there are changes in hormone levels, it can affect the work of your brain. This is especially true for women during pregnancy or menopause. One study found that it was harder for women to process new information during menopause. The results also showed that they have problems focusing on complex tasks. Conditions like hypothyroidism can cause an imbalance in your hormones. People who suffer from thyroid disease often face memory problems and problems related to thinking.

6. Postural tachycardia syndrome (Tacki-cardia) You have probably never heard of it, but it should still be mentioned. When you get up after sleep, you may feel an unusual change in your heart rate. It is also associated with changes in blood pressure. This condition is called Postural Tachycardia Syndrome (POTS). A study among adolescents showed that patients with POTS have symptoms similar to a brain haze. Participants mostly suffered from confusion and were forgetful. They also had confusing thoughts and even problems with concentration and communication.

7. Alzheimer’s disease If you suffer from Alzheimer’s disease, you will have symptoms similar to the symptoms of mental confusion. This also applies to many other forms of dementia. Alzheimer’s disease is reduced when there is a lot of protein in the brain. While protein is usually good for your body, this accumulation works

Occupational therapy at ACU

When you study occupational therapy with us, you’ll learn how to empower others, build empathy and recognize your responsibility towards the common good and ethical decision-making. Occupational therapists enable individuals to participate in self-care, such as showering and dressing, productivity, such as working or schooling, and leisure, such as sport and play. So, why should you study occupation therapy at ACU? One excellent reason is because ACU graduates get jobs. In Australia, we’re in the top 3 for graduate employment and first for employment satisfaction. We also rank in the top 2 percent of universities worldwide. At ACU, we take pride in knowing our students well. Our staff are experts in their fields and are passionate about educating and inspiring the next generation of occupational therapists. – Occupational therapy is offered at our Melbourne, Brisbane and Sydney campuses. Because it’s a national program, you’ll benefit from a large teaching team that works collaboratively to deliver a high-quality program. Our lecturers are active in their fields and bring their classes to life, with real-life case studies as well as the latest evidence-based practice.

I think one of the most important parts of studying occupational therapy with us is getting the opportunity to apply what you learned in class to the real world. Starting from your very first year. It’s one of the ways we make sure our students graduate job-ready, with plenty of hands-on experience. By the time you graduate, you’ll already have 1,000 hours of professional experience under your belt. This degree is accredited by the Occupational Therapy Council. And graduates can register as practicing occupational therapists with the Australian Health Practitioners Regulation Agency, become members of Occupational Therapy Australia. Our students have gone on to work as occupational therapists in community health centers, hospitals, rehabilitation centers, mental health services, schools, private practice, aged care facilities and disability services.We offer the Bachelor of Occupational Therapy and the Bachelor of Occupational Therapy (Honours) at our Brisbane, North Sydney and Melbourne campuses. High-achieving students will be invited to apply for the embedded honours program.

During your degree, you’ll look at many areas of occupational therapy, including increasing participation among those with a disability or who are ageing, assisting with mental health recovery or neurological conditions, clinical counselling and working with children and young people.Our occupational therapy degrees are very hands-on. From you very first year, you’ll take part in on-the-job work placements at private and government-run clinics and organisations. In total, you’ll graduate with 1,000 hours of experience under your belt. That includes 50 hours of community engagement in your second year, where you’ll a deeper understanding of the challenges facing some of our most vulnerable, and how your skills can and will improve their quality of life. When you take part in a professional experience placement, you’ll gain more than just frontline experience, you’ll develop valuable connections and satisfaction from giving back to the community. (soft music) – We have a range of overseas opportunities you can take advantage of in the future, including occupational therapy placement in Vietnam, Timor Leste and Vanuatu. All ACU students also have the opportunity to study at our Rome Campus. Don’t forget, we offer many scholarships, such as the New Colombo Plan to help you along the way.

We know that your entry rank is not the sole indicator of success at university, which is why we offer a range of entry and pathway programs that consider your personal circumstances as well as your achievements.If you want to study occupational therapy, but your rank isn’t high enough, pathway programs, such as extra qualifications or tests, will help you meet the entry requirements. An entry program is a way of boosting your chance of success with your application. Entry programs can be based on your personal background, such as if you went to a school in a regional area, experienced financial hardship, or identify as Aboriginal or Torres Strait Islander. We also offer programs for community volunteers and elite athletes and performers, as well as the ACU Guarantee Program, which assesses you for uni entry based on your Year 11 results. (bright music) – ACU is the kind of place that is large enough to have fantastic, state-of-the-art facilities, but small enough that you won’t get lost in the crowd. In occupational therapy, your classes will normally have less than 30 students, which means that your lecturers and tutors will know your name and be approachable to answer questions, give you guidance and mentor you along the way. You’ll typically study for three to four days a week if you’re studying full-time.

If you’re studying part-time, it’ll be more like one or two days each week. The number of days you spend on campus every week will depend on how your units are timetabled. As a full-time student, you might be able to fit it all into three days, or you might have classes across more days. Timetabling will change every semester, but we’ve just introduced a new system that will make it easier for you to secure the classes that suit you best. For assessments, you can expect a range of different things. There will be traditional assignments and exams, but also oral exams and practical skill-based assessments.There are plenty of opportunities to keep studying after you complete your undergraduate degree. One of the most popular degrees in this area is the Master of Rehabilitation, which will give you specialised knowledge in the area of aged and neurological rehabilitation. You can also work towards a master by completing a Graduate Diploma or Graduate Certificate in Rehabilitation. And if you have a passion for research, PhD opportunities are also available to honours graduates. Thanks for joining us today. Don’t forget, you can always find more information online at our events and our course guides or by contacting us at ACU. Good luck with your journey to university.

Best Rotated Pelvis Correction Exercises

This article is all about how to self correct a rotated pelvis and what I’m going to do, is I’m going to share with you, three really simple tests you can do at home to determine, to see if your pelvis is A rotated and B if it’s rotated to the left or to the right. The second thing I’m going to share with you is three positions you should avoid if you want to avoid your pelvis rotating in the first place. And the last thing we’re going to do as well, is I’m going to give you some really simple stretches and some strengthening exercises to self-correct the rotated pelvis. Okay, let’s get started.So, this is the first test that helps to determinate if you’re struggling with a rotated pelvis, and what you need to do is just march on the spot, a few seconds, three to five seconds, stand still, and now take a look at your feet and what you often see is if you’re struggling with a rotated pelvis, one of your feet will be pointing more outwards, so in this case the left foot is more pointing outwards and that means I’m rotating towards the right, so my left foot is pointing outwards, so my pelvis is tilted towards the right and that’s important for the exercise that follows later on, so you know which sides, which muscles on which side to lengthen and to stretch and which muscles to strengthen.

So, the second test you can do, to determine if you have a rotated pelvis is a palpation and what you need to do is you need to find two points on your pelvis called the ASIS and they are located on top here, so you can Google it, or just follow my lead as well, they are on the front top of the pelvis and what you need to do is just press your thumbs on top of that boney bit, yeah? and as you look down and see if one of the thumbs is sticking out more forward than the other side. So, in this case, my left thumb is sticking out a little bit more further forward than the right side, so my pelvis again is turned and twisted, rotated towards the right, that’s your second test you can do. So, this is the final test to help to determine if you’re struggling with a rotated pelvis and what you need to do is place your feet about, next to each other about, 20 centimetres apart, make sure your toes are roughly on the same line, same height and then all you do now is you look down, you look down towards your toes and look at your thighs and often with a rotated pelvis, one thigh is more prominent than the other thigh.

So, in this case you can see my left thigh is more prominent than my right thigh, so my pelvis again is rotated towards the right. We all know what this is, it might be a wallet to you but to me, it’s one of the most common causes for a twist and rotated pelvis, let me demonstrate it to you. This is your pelvis which sits normally around here, so let me turn this around for you, this is now the back of the pelvis, this is your right side, this is your left side, here is your wallet and this is what happens, I’m now slipping the wallet in my right back pocket, I’m slipping it here, and look when I sit on it, I’m creating this whole twist and turn to the pelvis where my right pelvis moves forward, my left pelvis moves backwards, so a wallet in your back pocket will create a rotated and twisted pelvis, so the first thing you need to do is take that wallet out of your back pocket. I will give you two more tips on positions you need to avoid for a rotated pelvis, but they will come towards the end of the article. So, I’m going to demonstrate a few stretches and exercises you can do to correct the rotated pelvis.

Now, the exercises I’m going to demonstrate to you are designed to correct a right rotated pelvis, so when you did your test, your left thumb should be in front of you right thumb, so your pelvis is located to the right. Now, if you have a left twist in your pelvis, you should do the exercise the other way around. For this first exercise is to stretch your piriformis muscle and remember when I said, you were standing upright and want to test with your foot was pointing outwards, that’s often because the piriformis muscle is really, really tight. So, that’s the first thing we’re going to stretch now that will help to get your foot back in alignment again. So, what you need to do, is lay on your back, bend your right knee, place my left foot on top or my ankle on top of my right knee and all I’m doing now is pulling the right knee towards my chest, I’m holding this for about 10 seconds and repeat this three to five times, and obviously if your pelvis is rotated towards the left, you’ll need to do it the other way around, so you need to place your right ankle on your left knee and then do the same thing in the end.

So, you hold this and come back again and you repeat this three to five times and this will stretch your piriformis muscle which will help you to get the foot back in alignment again. Another stretch, well actually a self-massage technique you can do for your piriformis muscle is one where you use a tennis ball. It’s very intense, it can be quite sore but really effective. What you need to do is place the ball on the floor, bend your right knee, place your left ankle on top of your right knee, lift yourself off the floor with your hands, find the ball and whilst you’re stretching, you can now lower your weight onto the ball and rotate the ball on your piriformis muscle, on your butt. So, just find some tender spots, rotate. When you have a tender spot what you can do is just apply a bit of pressure, hold that pressure for about 10 seconds, it can be really sore and then you rotate again and the same thing you do this about three to five minutes every day and it will help to get that tension out of that piriformis muscle and get your foot back in alignment again.

So, this next exercise will help you to restore a little bit of mobility in that left hip, so remember if I have a right rotated pelvis, my left foot was turning out a little bit, so if you demonstrate the exercise to get some stretch on your piriformis, what we also need to do is make sure that your hip has enough mobility inwards and that’s this next exercise we’ll do. So, if your pelvis rotates to the left, obviously you need to do it the other way around.So, what you need to do is lay on your back, bend your left knee, hook onto the outside of your left knee with your right heel, spread out your arms which will prevent rotating, turning the spine too much because you want all the movement on the hip and now what you’re doing is you’re just pulling your left knee far down as you possibly can, and then you hold this for about 30 seconds and repeat three times and you can do this daily or you can even do it two or three times a day and make sure you don’t get too much rotation in your lower back, and obviously if you have a left rotated pelvis, you need to do it the other way around.

So, we also need to stretch the groin area of the right side, when you have a right rotated pelvis, that’s what I’m going to demonstrate next. Now, there’s several exercises you can do, which is probably the easiest one is you sit like this, feet as close to your buttocks as you possibly can, grab the front of your feet, push them back towards your buttocks as much as you can and all you do now is drop your knees towards the floor as far as you can, and this case with the right, for the right knee, the right leg, I can accentuate it with my right elbow and push it down even further, once you’ve pushed it down as far as you can, sit up right, you can even bend forward a little bit, that will accentuate the stretch even more, hold this again for about 10 seconds, repeat about five times and do this three times a day. So, it’s a great stretch for the groin area of the right side, now if you have a left rotated pelvis, obviously what you do is you’re focusing on the left side like this.

So, once you’ve finished the stretching exercises for your rotated pelvis, you should continue with this exercise and this is a strength exercise to help, to place the pelvis back into it’s original position, but I’m going to demonstrate to you for a right rotated pelvis, what I like about this exercise is it’s a one exercise fits all, so I don’t have to do a separate, my core and my hips, and my glutes, and my quads. This exercise incorporates all of these muscles into one. So, what you need to do is lay on your back, have a 90 degree angle in your hip and a 90 degree angle in your knee, spread out your arms so you’re nice and stable, the first thing you need to do is raise your tailbone off the floor but keep your back on the floor, so you raise your tailbone off, and now what you do without moving your feet is you’re pulling your left knee, towards your left hip, so you’re already getting this twist in the pelvis and the next thing you need to do is move your right knee towards the ceiling, without moving your feet.

So, this again is a lovely twist in the pelvis, strengthening the right muscles, hold this for about 10 seconds and repeat about 10 times. Yeah, now if this goes well, you move onto the next stage. So, again raise your tailbone off the bend, off the floor, keep your lower back on the floor, move my left knee towards my pelvis, my right knee towards the ceiling, and now I’m going to move my right knee, trying to move it outwards and my left knee move it inwards at the same time, and you should feel this on the outside of your right leg and the inside of your left leg, same thing here, so hold this for about 10 seconds and repeat about 10 times. So, tailbone off the floor, left knee towards my left hip, right knee towards the ceiling and move feet out without moving my legs and my feet, hold this for about 10 seconds and repeat about 10 times, and if this goes well, you can move onto the next stage and all you do now is add a TheraBand around your knees, a little bit more resistance, so we do the same thing, on your back, arms wide, raise your tailbone off the floor, pull my left knee towards my left hip, right knee up towards the ceiling and my right knee goes out, and I’m getting this lovely twist with a bit more resistance from the TheraBand and it really helps to strengthen the right muscles in your pelvis to combat that right rotation fixation.

And again, if your pelvis was rotated towards the left, you need to do it exactly the other way around. A fantastic exercise, one exercise fits all, so good luck with this one. So, the second position, you want to avoid if you want to prevent a rotated pelvis is this, sitting with a crossed leg, you can imagine sitting with a crossed leg, how much pull we’re getting now on the right-hand side, how my right pelvis is now tilted backwards, my left pelvis is relatively tilted forwards and we’re sitting with a constant twist in the pelvis which ultimately might lead to a twisted pelvis. So, this is another position you need to avoid, sitting cross legged, so make sure you sit upright with about 10 centimetres space between your feet. So, the final position you should avoid when you want to prevent a rotating twisted hip is standing like this, putting all your body weight on one side, in this case my right side.

Where I’m locking up my right knee I’m bending my left knee, and all my body weight is on one side thereby twisting and rotating the pelvis. This is a very common position, you see people adopting this position when they’re waiting for the bus or waiting to be served, or waiting in the queue for concert tickets or whatever they do, they go and stand like that and that will give you a problem in the pelvis. So, what you need to try and do, is when you’re waiting for something is have about 10/20 centimetres space between your feet and distribute your body weight evenly, and stand actively upright and don’t stand on one side. So, there you are, some great exercises to self-correct your rotated pelvis and some tips which will help you to prevent the rotated pelvis happening in the first place.

Best Vertigo Therapy

Do you sometimes experience a sudden sensation that either you are spinning or the room is spinning around you? And this has happened particularly when you’re laying on your back and you’re turning your head to either left or the right? So, if your answer to these questions is yes, then you are most likely suffering from a condition called BPPV, which is Benign Paroxysmal Positional Vertigo. So, in this article, I’m going to demonstrate a super effective and really easy exercise for you, you can do at the comfort of your own home which has over an 80% success rate and which you will completely get rid of the dizziness. Okay, let’s get started.So, please allow me to explain very quickly to you what BPPV actually is and what it’s caused by. Because the better, you understand the process behind it, the more effective that the exercises are going to be. So, in your inner ear you have a balance organ and the balance organ consists of three tubes. And each tube is filled with quite a viscous fluid, like a hand gel. So, quite a thick fluid.

And what I’ve drawn the bottom here are hairs and these hairs are connected to the brain via a nerve.Now, when you move your head out to the left or the right, the fluid inside the tube is moving to the left or to the right. And once it’s moving, it’s actually stimulating the hair. So, that hairs are going either left or right. And this stimulation of the hairs activates the nerve, the nerve gives the impulse to the brain and the brain realises what your head position is and which muscles it needs to contract and to relax to make sure you head doesn’t fall off. So, what happens would be BPPV, and that can be a process of a bit of wear and tear is you’re getting granules in the fluid. So, I’ve demonstrated that using blue sand. So, the blue sand here are the granules that are now sitting inside the fluid. And the problem is now is when you move your head again to the left or to the right, these little granules are now also stimulating these hairs.

So, you get much more stimulation of these hairs so, the signal to the brain becomes much stronger. The problem is it only becomes much stronger from one side. So, your left side say, still gives the normal signals to the brain, but the right side gives an enhanced signal to the brain. So, the brain becomes confused and that’s why you’re getting dizzy. That’s why, for example it’s especially when you’re turning either to the left or to the right. So, the problem is these granules overstimulate the nerve and the exercise I’m going to show you, which has an 80% success rate will help to reposition these granules and get rid of your dizziness completely. Okay, let’s get started. So, the exercise I’m going to demonstrate to you for BPPV is called the Epley manoeuvre, super effective exercise. But there are a few common mistakes that people make during this exercise. So, I want to highlight this for you as well so you have the highest chance of success.

Now, what you see behind me, I’ve placed a pillow here behind me. This pillow is located between my shoulder blades and it helps me to put my head into extension. So, I need about a 30 degrees extension in my head when I do this move. So, first thing you need to do is sit upright. After you sit upright, and all the symptoms have subside, you need to turn your head 45 degrees to the affected side. So, in my case we’re going to demonstrate it to my left. So, imagine every time I lay in bed and I turn head to left, I get dizzy. So, that’s what I’m going to do for you now. So, sit upright, turn my head 45 degrees… And the first mistake people make is they turn their heads too far. They go to 90 degrees but you don’t, 45 degrees. So, tilt at 45 degrees. And then what you need to do is lay down quickly on your back. So, you lay down on your back 45 degrees angle rotation, and 30 degree angle tilting your head backwards.

Now, you hold this position for about 30 seconds or until the dizziness subsides. Don’t do too short, don’t do too long, hold this for 30 seconds. So, after dizziness now subsides, what you do is you slowly rotate your head from 45 degree angle rotation to the left to a 45 degree angle rotation to the right. But again, it needs to take about 30 seconds. Remember, we’re trying to reposition those granules so, be a little bit slow. So, I’m now turning slowly, slowly, slowly, slowly. Takes about 30 seconds to go to the other side, turning towards the right. See my chin is still up, I have a 30 degree extension in my neck. So, I’m now 45 degrees rotated it to the right. Don’t do 90, 45 degrees. So, I’m laying here with a 45 degree angle to the right and a 30 degree extension in my neck. Again, I’m holding this position for about 30 seconds or until the dizziness subsides.

Now, when it subsides what we’re going to do now is we’re going to turn on our right side. Don’t raise your head up, turn on your right side. And then once you’re on the right side, we’re going to now turn our head 45 degrees to the horizon to the floor. So, don’t go 90, 45 degrees. So, we’re gonna hold this now here, for again, about 30 seconds or until the dizziness subsides. So, not 90 degrees, not all the way down, 45 degrees, hold it here. And after dizziness subsides now or 30 seconds, chuck your chin in, you’re stabilising your neck and then come and sit up, and you’re sitting up. And this is the Epley manoeuvre. So, this is the Epley manoeuvre. Now, if your dizziness doesn’t subside straight away after doing the Epley manoeuvre once, you’re allowed to do it up to three times a day.As I said, it’s very effective and works in more than 80% of the cases. So, a little bit of aftercare after you’ve done the manoeuvre is for the first night, please sleep in a recliner.

So, you have like a 45 degree angle when you are sleeping or you can use possibly a few pillows to keep you more upright. For the week following the manoeuvre, what you should be doing is sleep with two pillows under your head so the head stays nice and a little bit more upright. Avoid turning to your bad side for the first week. Don’t tilt your head too far up and down. Try to keep it a bit neutral.Which also means that you have to try to avoid appointments with dentists or hairdressers. Especially when they wash your head. Head rest when you tilt your head backwards. And when you are shaving, for men especially, don’t tilt your head back when you’re shaving, but put your body forward so, you can shave this way under your chin. And if you have to apply eyedrops, for example, again, avoid tilting your backwards and applying the eyedrops, perhaps it’s better to lay on your back and put your eyedrops in that way. I wish you the best of luck with this manoeuvre. I really, really hope it helps you with your dizziness.

Best Therapy for Neck Pain and Headaches

Do you realise that the majority of neck pain and headaches you might be experiencing actually originate from a trigger point in muscles located in your neck and your skull? And a trigger point is actually an area of micro cramp of muscles. Now these trigger points have very specific pain radiating patterns, so they can radiate pain, and it can cause a pain in the back of your skull, on your temporals, on the side of your head, behind your eye, the front of your head, all different areas. So what I’m going to do in this article is I’m going to demonstrate to you the five most common pain radiating patterns from these trigger points. And I’ll give you trigger point therapy and massage, self massage, so you can help to reduce the neck pain and the headaches. Okay. Let’s get started.

Now, the first set of muscles I’d like to discuss with you is a group of muscles called the Suboccipital muscles. And they sit, literally, between the skull and the neck. They connect your neck to your skull, and a typical pain radiating pattern for these muscles, is you experience pain at the back of your skull, the side, and even the front of your skull, up until your eyebrows. Now, the first technique I want to demonstrate to you is a self massage technique. And what we need to do is you need to go in the dimples, just below your skull, so make sure you tuck your chin in to expose these muscles a little bit more, find these dimples, and all you do now is you move your thumbs from the inside to the outside, and you move it tightly to tuck your chin in, really, really put pressure on and go deep into these muscles, yeah? Do it for about five minutes. You can reduce the friction here as well, by maybe using a little bit of olive oil or massage oil, or maybe a bit of moisturiser, in this area here, so you don’t get so much skin irritation and you just massage him and go all out here for about five minutes. And that will already reduce a little bit of the pain.

The second thing you can do is what we call “Trigger-point Therapy”. And what you do with Trigger-point Therapy is you apply a prolonged pressure on these muscles. So, again, you find this area here and organise your tuck-in. You dig your thumbs in, like that, and you hold this for about 10 seconds, or until the pain subsides, and you release it again. And you do this about 3 to 5 times. So tuck your chin in, so you expose the area, dig your thumbs into the side here, hold this for about 5 to 10 seconds and relax again. And that’s the second thing you can do for your suboccipital muscles. So the next muscle I’d like to discuss and demonstrate to you is a muscle called the “Temporalis muscle”. And this muscle sits on the side of your skull, and it’s associated with chewing, and often you find trigger points in this muscle where people tend to clench their teeth. So this muscle can radiate pain to your eye, it can even radiate pain into your mouth.

It radiates pain to the top of your skull, or even from the side to the back of your skull. So what you need to do is place your hands on your skull, just above the ears, and clench your teeth a few times. And you can feel this muscle coming, being activated, and coming out and in. And then what you need to do for self massage is you’re going to use the palms of your hands and apply a bit of pressure, coming top to bottom, so you apply pressure this way. I do this for about five minutes every day. Just apply a little bit of pressure. Well, actually, put quite a lot pressure, top to bottom, and that’s a lovely self massage technique to reduce the tension in the muscle and reduce headaches, and neck pain, for you as well. And the other technique you can use is what we call “Trigger-point Therapy”.

And with Trigger-point Therapy, you need to use your index finger, but you need to reinforce the index finger, by placing your middle finger on top of the index finger, so you can apply a bit more pressure. Then what you do is you clench your teeth a few times. If you can feel that muscle tensing up underneath your fingers, and all you do, is just, you feel for a really, really tender area, a trigger point. And once you find that area, what you do is you apply pressure quite, quite good pressure for about 10 to 12 seconds, or until the pain subsides. When it subsides, what you do is you move your finger a little bit to the back, top, the bottom, the front, doesn’t really matter, just in the area again, until you feel another bit of pain, hold the pressure again for 10 to 12 seconds and you continue until that’s gone. I do this for about 2 to 3 minutes a day. You should repeat it every day, for 2 to 3 minutes a day, and that will help to get rid of some trigger points in the temporal muscle. Another muscle which can commonly give facial pain, even an ear pain, is the Masseter muscle muscle. And the Masseter muscle is always also associated with chewing, and the Masseter muscle sits in this back corner of your jaw.

If you place your fingers on the back corner of your jaw and you clench your teeth, you can feel this muscle being activated. Now, the Masseter muscle can give a radiating pain into the ear, it gives radiating pain to your eyes, it gives radiating pain along the bottom of your jaw, and even the top of your jaw. So the first technique I need to demonstrate to you is a self-massage technique. Same as what we’ve done before. We’re using the palm of our hands. And all we do now, is we start halfway up the ears and we go down into… the back of our jaws. And you just move all the way down and you do this again for about 5 minutes. You come down, apply a good bit of pressure. This is a lovely self massage technique to start getting rid of those trigger points in the Masseter muscle. And the other technique is a “Trigger-point Therapy”. Again, using the index finger, reinforcing the index finger with the middle finger on top.

And all you do now, is you find tender points in the muscle, you can clench your teeth a few times to find where this muscle sits, yeah? And you find a tender point and as soon as you find a tender spot, you apply pressure on there. You hold this for about, 10 seconds, and you release it, and you can feel it, go, move your finger a bit more to the back, and apply a bit of pressure again. So this muscle here, as I said before, it can give you a pain, even in your ear. It gives you pain along the jaw, the top, and it even gives you a pain into the eye. So well worth finding, find the trigger points in this muscle, which will help you again with your headache, facial pain, and, possibly, even eye pain and ear pain. So the muscle I’m discussing now is like the mother of all trigger-point muscles. and it’s called the Sterno Cleido Mastoid muscle.

And this muscle sits in the front of your neck. So if you turn your head towards the, in this case, the left, and I’m tilting my right ear now a little bit towards the floor, you can see this muscle coming out at the front here. So I’ll just demonstrate the other side, I’m turning to the right now and put my left ear to the floor. You can see the muscle coming out here. And this muscle can have a trigger-point all over, throughout the whole range and these trigger-points can give a radiating pain to, obviously, the side of your neck, the back of your skull, the side of your skull, your eye, top of your skull, even in your face. It can give you trigger-points of radiating pain everywhere. So a trigger-point therapy is a little bit difficult, in this muscle, because it’s quite a hard muscle to do trigger-point on. But what you can do is a self massage technique and a stretch. So for the self massage technique, what you do is, again, I’m going to demonstrate to you on the right Sterno Cleido Mastoid muscle.

So I’m turning my head towards the left and tilt my right ear to the floor. You can see it coming up, and what you need to do, is you need to use a pinch grip. So grip it between your index finger and your thumb. And all you do now is you make a rolling movement from the bottom of the muscle, to the top of the muscle. So you make a rolling movement here, do it from the bottom of the muscle to the top of your muscle. You can do an awful lot of harm, so make sure you have a good enough pressure on there. And you do this for, just again, 5 minutes, and you can really loosen this muscle. And, again, it can probably reproduce the headache and the facial pain that you might be experiencing.

Anyway, it’s a very, very good technique to use. Just to demonstrate it on the other side as well, ’cause it’s a little bit difficult to get your head around. So turn your head to the right, in this case, tilt your left ear towards the floor. You can feel– see the muscle, here? Use your pinch grip, with your thumb and your index finger. And you just literally go top to bottom, and you go all the way to the top, just where it touches in your skull. It’s a little bit hard to get in, all the way at the top, but the majority of the trigger-points are on the low part of the muscle on your way, so you go up and down. And that’s how you do it, again, for a few minutes a day.

And you can repeat this multiple times a day. Now you can also stretch this muscle. And this is what we’re going to do next. So next, I’m going to demonstrate the stretch for the Sterno Cleido Mastoid muscle, as you can see, I’m on my bench. You can do this at home using your bed, using a sofa, but what you need to do is you need to lay over the edge, with your head over the edge of the sofa or the bed. So your head has to tilt backwards. So, the first thing you need to do is I’m going to demonstrate this for my left Sterno Cleido Mastoid muscle. So turn your head towards the right, in this case, yeah? And then tilt behind , all the way backwards, towards the right, and my head is now tilting below 45 degrees of the horizontal.

So I’m holding my shoulders, nice and down. I want you to feel the stretch here at the front of this muscle. So hold this, again, for about 10 to 12 seconds. And repeat about 5 to 7 times. And you can repeat this for the other side as well. Another very, very common trigger-point can be found in the Upper Trapezius muscle, which essentially sits on the top of your shoulder. And this muscle can give a– This trigger-point in the muscle can give a radiating pain up to the side of your neck, over your ear, side of your skull, even to the front. Often, also on the temporal area on the side there.

So what you need to do for Trigger-point Therapy is you need to find the middle of the shoulder. Yeah, the middle of the top. Just go back a little bit, about half an inch, one centimetre, one and a half centimetres, and just poke around, in the middle somewhere. And you will definitely find a trigger point here. It is such a common trigger-point, such a well-known trigger-point. You would definitely find it. So once you find it, you’ll probably be able to reproduce the pain in the neck and the side of your skull. Once you have it, or just local tenderness, but often it will give that radiating pain as well. And then you find a trigger-point. You hold it again, apply pressure on it some firm pressure, 10 to 12 seconds, or until the pain subsides.

And when it does subside, just move your finger a little bit, in the same area, just go forwards and backwards or left or right, a little bit, until you find the other tender spot. And again, you hold that pressure for about 10 seconds, again, or until the pain subsides. You do this, in total, for about 2 to 3 minutes, and you can do this multiple times a day. Now, a self massage technique is a little bit more difficult, but what you can do is you can stretch the muscles. So that’s what I’m going to demonstrate now. So I’m going to demonstrate the stretch on the right Trapezius muscle.

What you need to do, first of all, is hold on with your right hand to the seat of your chair, so your pull your shoulder, nice and down. Now I’m going to tilt my left ear to my left shoulder. I’m dropping my head forward a little bit, and I’m going to turn my head towards the muscle, towards the left. So I already feeling it stretching out. I can accentuate this even more by placing my left hand on top of, almost on top of, touching my right ear and pulling my head a little bit more towards the left, so it’ll only be stretching out on the side ear. So hold this again, for 10 seconds, repeat 3 to 5 times. You can do this multiple times a day. So again, for the right side, hold on to the seat of your chair, tilt left ear to your left shoulder, drop your head forwards a little bit, turn your head towards the right, yeah. And then you pull, with your left hand, and pull your head a little bit more towards the left. Now I’ll just demonstrate it on the left side as well, ’cause it can be quite a complicated muscle to stretch out.

So I’m going to hold on, with my left hand, to the seat of the chair, tilt my right ear to my right shoulder, drop my head forwards a little bit. Turn now towards the left. I can feel the stretch, and now I’m pulling on the side, and again, as I said before, hold this for about 10 seconds. Repeat 3 to 5 times. You can use multiple times a day. That’s how you do Trigger-point Therapy, and a stretch, on the Upper Trapezius muscle for the pain you can experience in the side of your neck and the side of your skull. I hope you found a lot of value in this article and it will really help you with getting rid of your neck pain and your headaches.

Non-Perishable Foods You Need If You Have Diabetes

Hey, viewers! If you suffer from diabetes, healthy foods are your lifeline. You need to eliminate things like candy, cookies, white bread, crackers, or sugary drinks. Today, we talk about non-perishable foods for people with diabetes. Do chickpeas work? Is canned chicken a good choice? What about frozen berries? We’ll talk about all that and more… For those of you who don’t know, non-perishable foods are things that can be stored for some time without going bad. They have an extended shelf life without requiring any refrigeration. Non-perishable foods only need cool, dry, and well-ventilated storage in your kitchen.

So let’s get into it… Olive Oil Consuming olive oil can help you manage your type-2 diabetes. Olive oil is very rich in anti-inflammatory compounds, and using it regularly can help keep your blood sugar levels under control. This oil is pure fat. There are no carbs to hurt your blood sugar levels. However, it’s high in calories, so you have to use it in moderation. How do you use olive oil in your diet? Dried or canned chickpeas The popularity of chickpeas has been increasing lately.

They are used in many ways such as cookie dough, snacks, and soups. Chickpeas are delicious beans and a great source of fiber and protein. They are ideal sources of advanced carbohydrates and have a much smaller impact on your body’s glucose levels. They are used for inflammatory functions that help manage blood sugar. This high fiber food is a much better alternative than chips. When stored in a cool, dark place, chickpeas can be kept for about 3 years.

Shelf-stable milk, whether dairy products or vegetables, shelf-stable milk can be an intelligent addition to your diet. Cow’s milk contains slightly more carbohydrates than some non-dairy alternatives, but it also contains proteins and fats that make your sugar easier. Alternatively, some plant-based milks, such as unsweetened almond milk, contain fewer carbohydrates. If you choose to use plant-based milk, remember to choose unsweetened varieties. Both shelf-stable and vegetables can be used in many recipes for smoothies, soups and roasts.

Once sealed, they can last for many months, but should be allowed to cool after opening. Canned Chicken This is a good backup source of protein if you want a quick meal. Canned chickens are fairly lean, high in protein, and contain the least amount of carbohydrates. Canned chicken can be used in soups or casseroles the same way you would use cooked chicken, chopped or diced. You can also make a quick chicken salad. Canned chicken can take up to four years. Looking for answers to the latest health and wellness news;

Protein Powders Most protein powders contain around 12 grams of carbohydrates per serving, which is considered a relatively small amount. Whey protein comes from cow’s milk. If you’re looking for a plant-based option, you can go with soy or pea protein powder. Protein powder is a welcome boost for smoothies, protein shakes, and desserts. It usually takes up to a year to seal and store in a cool, dry place.

Canned Tomatoes These red fruits are packed with antioxidants that can promote heart health. Additionally, canned tomatoes are relatively low in carbohydrates, so they have little impact on your blood sugar levels. Like any other non-starchy vegetable, tomatoes are high in fiber and will help you stay full. Canned tomatoes can be used both for cooking and as part of a sauce. Canned vegetables generally do not expire for many years. Just make sure you choose an alternative with no added sugar.

Canned Salmon Canned salmon contains over 1600 mg of omega-3 fatty acids per 100 gram serving. Its bones also offer the added benefit of calcium. Several options of canned salmon are filled with salt, so be sure to look for the lower sodium one. Canned salmon can be used for a full sandwich. It can also be a wonderful addition to salads, soups, and whole wheat pasta. Canned fish usually don’t expire for about 2 years. Frozen Berries Berries like raspberries are low in sugar and high in fiber compared to alternative fruits like bananas or apples. This is why their effect on your blood sugar level is so low. Plus, the berries are filled with nutrients and antioxidants. Research shows that adding berries to your diet can have a positive impact on the lives of diabetics.

Frozen berries are often added to smoothies when cooking and baking. It can take up to 1 year to cool down. Peanut Butter Adding peanuts to your diet not only tastes great, but it also increases glucose. You need a glycemic index of only 14. Peanuts tend to add flavor and variety to your meals. To maintain good health, people with diabetes need to prevent the risk of developing other diseases as well. Eating these types of foods will do wonders for your heart health. Experts say peanuts and peanut butter are listed as good options for those looking to treat diabetes. You can have peanut butter with crackers to brighten up your evenings or use it as a dip with baby carrots. Once opened, peanut butter can last almost a year. Just make sure you choose peanut butter that has no added sugar.

Before we move ahead, here’s another article you might like. Now back to our non-perishable foods. Pistachios Studies show including pistachios in your diet can help lower your chance of developing type-2 diabetes. Pistachios might have glucose and insulin lowering effects. They may also help the metabolism of people with prediabetes. Pistachios can be a great addition to salads, or can be crushed to form a crunchy coating for fish or chicken. A recent study showed that folks who ate these nuts experienced lower glucose levels after a meal.

In fact, adding pistachios to carb-rich foods, like rice and pasta, is connected to reducing your blood sugar response. Pistachios can last half a year in your pantry, but refrigeration does extend their shelf life. Chia seeds These are little black or white seeds that boost our digestive health. They’re full of soluble fiber and form a gel in your gut. It helps slow digestion and prevents rapid glucose spikes. Chia seeds are a better root of omega-3 and omega-6 fatty acids. They also contain a considerable amount of proteins and phytochemicals.

The nutrition in chia is why it helps prevent many non-infectious diseases like diabetes, obesity, hypertension and cancer. Use chia seeds to add crunch to your salads and smoothies. Or make chia pudding, a delicious treat that tastes amazing with fresh fruit. These seeds can stay up to four years in your pantry. High protein pasta High protein pasta is produced from legumes, equivalent to black beans or chickpeas, rather than wheat. Legumes contain carbs, but they boast more fiber and protein than wheat. This is why high protein pasta is a better option for individuals with diabetes. It can last dry for up to six months.