Reduce Pain and Strengthen Your Lower Back With These Easy Tips

Do you suffer from lower back pain? While lower back ailments can feel like the worst kind of torture, you can actually experience lasting relief and perhaps healing by making some easy changes to your routines.

Try these easy strategies to reduce your lower back pain:

  1. Correct your sitting posture. If you spend endless hours in front of the computer at work or home, it’s very likely that your posture is contributing to your back pain. After some time sitting at a computer, it’s instinctual to start slouching, craning the neck or contorting the body in some other way.

• Ensure the back of your chair is upright and your bottom is pushed towards the very back of the chair.

• Pay attention to your body so the minute it starts to slouch, you can return to an upright position.

• Ensure the computer screen is at eye level so you’re not forced to tilt your head forward, thereby putting strain on the neck and subsequently the lower back.

• It also helps to get up every so often and move around to get your blood circulating and relieve the stiffness that can come from sitting too long.

  1. Wear comfortable shoes. Whether you’re a lover of high heels or flats, there are good choices and not-so-good choices, as your shoes affect your back. You owe it to your lower back – and your entire body for that matter – to shop for shoes that offer complete support.

• When shopping for heels, go with a “reasonable” heel height. Excessively high shoes put excessive stress on the arch of the foot, which can easily affect the lower back.

• When looking for flats, remember that the sole should have enough cushioning to prevent your back from the shock that comes when the feet are in too close contact with hard ground surfaces.

  1. Always stretch after a workout. Stretching after a workout – especially a rigorous one – can loosen the muscles and help realign the back so it is less prone to damage.
  2. Support your back in bed. If you’re in bed for eight hours each night, that’s 1/3 of your life spent in bed. Your sleeping posture is probably one of the main reasons you’re experiencing nagging lower back issues. See how your sleeping position can affect your back and use these tips for positive results:

• If you sleep on your back, put pillows under your knees to support the back and prevent it from becoming strained during long hours of sleep.

• If you sleep on your side, place pillows between your knees to keep your spine in a neutral position, which is important for preserving the health of your back.
• Sleeping on your stomach causes the neck and head to twist unnecessarily, which can put undue stress on your back, so it’s wise to avoid this sleeping position as much as possible.

Let these tips reduce your pain. Making the changes necessary to support your back will enable you to finally achieve the lower back health you’ve been missing out on.

You’ll love the way you feel!

Who Else Wants to Break the Snooze Button Habit?

The snooze button may seem like your friend, but your relationship is probably toxic. Your alarm clock could interfere with the quality and quantity of your sleep.

What happens to your brain when you keep hitting the snooze button each morning? You experience several stages of sleep throughout the night. Towards morning, the percentage of rapid eye movement or REM sleep increases. That’s when you dream and enjoy more restorative effects.

That’s also when you’re likely to hit the snooze button and interrupt the cycle. As a result, you tend to feel groggy, and sleep inertia can continue for hours.

Say goodbye to your snooze button and say hello to pleasant dreams. Try these tips for waking up more naturally.

How to Quit the Snooze Button Habit:

1. Make a commitment. Are you short-changing yourself on sleep so you can work late hours or watch Netflix? Remember that chronic fatigue can contribute to weight gain, heart conditions, and other health issues. Aim for at least 7 hours of sleep a night.

2. Keep your distance. Put the snooze button out of reach. Move your alarm clock or phone off your nightstand and place them across the room.

3. Budget your time. Do you set your alarm early so you can press snooze several times? Calculate how much time you really need in the morning and eliminate that leeway.

4. Plan a treat. Dangle a reward that will make you want to throw off the covers. Eat a delicious breakfast with grilled fish and fresh berries. Sign up for an early yoga or spin class before work.

5. Seek support. Let your family know what you’re doing. Cats and dogs can also be very persuasive when they want you to open your eyes.

6. Try an app. Sleep apps tend to be inaccurate because individual sleep patterns vary so widely. However, they can help you to be more aware of your behaviour, especially while you’re trying to change your habits.

7. Vary the sounds. Maybe you’re so used to your alarm that you turn it off without even realizing what you’re doing. Use different sounds to capture your attention. You may also want to experiment with devices that use light or vibrations.

8. Deal with relapses. A long-standing snooze habit can take time to break. Be patient and grateful for gradual progress.

9. Talk with your doctor. What if you’re sleeping 7 to 8 hours a night and still having trouble waking up naturally? See your doctor to discuss whether you might have a sleep disorder.

Additional Tips for Restful Sleep:

1. Be consistent. Giving your mind and body sufficient rest is the most effective way to break the snooze button habit. Go to bed and rise at the same time each day as much as possible, even on weekends and holidays.

2. Block out the noise. If the neighbour’s stereo keeps you up, buy a fan or white noise machine. Look for comfortable earplugs if you need more help.

3. Adjust the lights. Exposure to morning light changes your hormone levels. You’ll find it easier to wake up in the morning and fall asleep at night.

4. Turn off electronics. Bright lights and exciting movies stimulate your brain. Turn off the TV and other devices at least one to two hours before bed.

The next time you’re tempted to hit the snooze button, ask yourself if increasing your chances of a long and active life is more important than 9 minutes of fragmented sleep.

A consistent sleep schedule and other simple habits can help you wake up feeling fresh and enjoy each day more.

A 5-Minute Guide to Sleep Better With Restriction Therapy

If you’re tossing and turning throughout the night, sleep restriction therapy may sound like the last thing you’d want to try. However, it’s a method that’s been successful for many patients.
The concept started with Arthur Spielman, a neurologist specialising in sleep disorders. It’s mainly used with patients who remain awake for much of the night. Reducing the time that they spend in bed can help to increase their sleep efficiency.
In many cases, positive results can be achieved within a few weeks and may last for years. That probably sounds intriguing if you’re struggling with insomnia or trying to get back on track because the pandemic has affected your slumbers.
You can learn more with this quick guide to sleep restriction therapy.
How to Use Sleep Restriction Therapy
Cognitive behavioural therapists often use sleep restriction therapy to treat insomnia. You may also be able to adapt some techniques to develop your own home remedy.

Try these techniques:

  1. Calculate your starting point. Figure out the average number of hours you sleep each night. That will be how much time you will spend in bed initially. However, make 5 and a half hours your minimum, even if you’ve been sleeping less than that.
  2. Keep a diary. A sleep journal is an effective way to keep track of your sleep. Update it daily to track how much sleep you get and how you feel.
  3. Make gradual adjustments. Once you can stay asleep longer, you can start going to bed about 15 minutes earlier each week. The goal is to find the ideal bedtime that enables you to sleep through the night and wake up feeling refreshed.
  4. Avoid naps. You’ll probably be tempted to lie down during the day. However, resisting the urge to nap will help you to get results faster.
  5. Stay safe. Sleep restriction is inadvisable for some patients. For example, you’d want to avoid disrupting your sleep if you have bipolar disorder or drive a bus.
  6. Talk with your doctor. Your physician can help you find a treatment plan for your sleep issues. Even if sleep restriction therapy is not an option, you might try alternative methods like compression that reduce sleep time more gradually.

How to Deal with Daytime Drowsiness

As you might expect, feeling tired during the day can make sleep restriction therapy uncomfortable at first.
Try these tips for staying safe and productive while you’re getting used to your new schedule:

  1. Limit caffeine. A couple of cups of coffee are safe for most adults. More than that will probably make you jittery rather than more alert. That caffeine also stays in your system for hours, so avoid caffeine later in the day.
  2. Drink water. Staying hydrated will increase your energy levels. Could you carry a water bottle around with you?
  3. Eat healthily. A nutritious diet will also provide the fuel you need. Focus on whole foods and try eating more frequent meals and snacks.
  4. Turn up the lights. Exposure to light helps your brain to regulate your sleep cycles. Use the morning sun to wake you up. Keep your bedroom dark at night and turn off electronic devices with bright screens.
  5. Move around. Physical activity perks you up. Engage in moderate and vigorous cardio workouts, as well as strength training. Take stretching breaks when you’re sitting for long periods of time.
  6. Relax. Do distressing thoughts keep you up at night? Relaxation practices may help you clear your mind and stay alert during the day.
    Sleep restriction therapy can be challenging during your first weeks, but the long-term benefits are often worth the temporary fatigue. Talk with your doctor to see if it’s an appropriate option.

11 Easy Ways to Eat Healthier on a Tight Budget

Eating in a way that supports good health doesn’t have to be expensive. Healthy food is often less expensive than unhealthy food. Even if you’re on a budget, you can still follow an extremely healthy diet. There’s no reason to resort to unhealthy food just because you’re not flush with cash.

Use these techniques to eat healthier on a tight budget:

1. Have a favourable opinion of frugality. Many people resent being frugal or are embarrassed by it. Believing that frugality is a good thing makes sticking to a tight budget much more accessible.

● It’s just food. There’s no reason to overspend on something that only stays with you for 24 hours anyway.

2. Be serious about your health. Healthy food can be delicious. Make your health a priority, and eating healthier becomes a real possibility.

3. Make a healthy food list. When you’re on a budget, the right foods for your list are healthy and inexpensive. They must also be foods that you love to eat.

● There’s no reason to purchase foods that you won’t eat, no matter how cheap and nutritious they might be.

● Allow the entire family to help make a list and include their preferences.

4. Generic foods. Generic foods can be just as healthy and tasty as the name brands. Store brands are much less expensive, too. A can of green beans is still just green beans, regardless of which company is putting it in the can.

5. Coupons. It can be a little annoying to wait behind that person with all the coupons but don’t let that stop you from using coupons yourself. You can spend the money you save on something else.

6. Look for sales. Walk around the store and look for sales. Check out the store’s website before you leave the house. There’s always something on sale. Maybe one of those things will happen to be something tasty and nutritious.

7. Fruits and vegetables. There are a few fruits and vegetables that can be expensive, but most are pretty economical. Most vegetables are low in calories and quite filling. Fruit can be an excellent substitute for dessert.

8. Waste less. Americans throw out a lot of food. There are a lot of numbers thrown around, from 1 pound of food per day to 106 pounds per year. Regardless of the correct number, it’s higher than it should be or needs to be. Remember – you pay for that food, even if it is in the trash!

● an excellent way to save money is only to buy what you need and to eat everything you prepare.

9. Add nutrition to the meals you already love to eat. Does your family love pizza? Instead of ordering a large, you could order a medium and make a salad. This way, you can eat healthy on a tight budget.

● Prepare brown rice instead of white.

● Use a sweetener other than cane sugar.

● Make a baked potato instead of French fries.

10. Drink more water. Water is the least expensive beverage around. It’s also one of the healthiest. Drinking more water will boost your health and save you money at the same time.

11. Consume healthy bulk foods. Bulk food, in this context, is inexpensive and can be a significant source of calories. For example, rice, oats, and beans are bulk foods. Bulk foods are very inexpensive and can be nutritious, too.

Remember, a couple of potatoes cost less than a bag of chips, and they’re healthier, too. The next time you grocery shop, see how little you can spend while feeding your family nutritious food. Make a game out of it.

The kids might complain at first, but they’ll happily eat when they get hungry, and they’ll get used to the new norm. You can enhance your family’s health while saving money.

What Every Woman Ought to Know About Menopausal Weight Gain

Menopausal weight gain can have consequences more severe than outgrowing your favourite pair of jeans. I’d like you to find out how middle-aged spread affects your body and what you can do about it.

Facts about Menopausal Weight Gain

1. Understand estrogen. As estrogen levels drop during menopause, your metabolism slows down. Your body burns fewer calories and stores more fat.

2. Watch your waistline. Extra pounds you gain after menopause are likely to turn into abdominal fat, which increases your risk for diabetes, heart disease, and other conditions. Talk with your doctor if your waistline is 35 inches or more.

3. Check your thyroid. Menopause and thyroid conditions can cause similar symptoms, including increased weight, as well as depression and fatigue. Your doctor can advise you about whether you would benefit from testing.

4. Expect changes. If you’ve been thin your whole life, you may be surprised to see the scale edging up. It’s natural if you need to eat less and move more to maintain your dress size.

Using Your Diet to Fight Menopausal Weight Gain

Putting on extra pounds later in life is expected but not inevitable. A University of Pittsburgh study found that women who made two simple changes in how they eat lost dramatically more weight.

Take a look at their secret:

1. Skip desserts and soda. Women who consumed fewer desserts and sugary drinks lost almost eight times more weight than their peers in that Pittsburgh study. Switch to fruit and water instead.

2. Reduce calories. You can also eat less by controlling your portion sizes and choosing nutrient-dense foods. That way, you can keep up your energy while you stay trim.

3. Dine at home. Cooking your own meals gives you more control. Restaurants tend to use more fat and sodium than you would.

4. Eat soy. Some experts believe that plants have isoflavones that function like human estrogen. You may want to try tofu or soy milk to relieve night sweats and help you sleep.

5. Consider supplements. Most women can get all the nutrients they need from a balanced diet. However, your doctor may recommend supplements, including iron and calcium, based on your needs.

Using Exercise to Fight Menopausal Weight Gain

Almost 80% of adults don’t exercise enough, according to the CDC, and older adults are even more likely to be inactive. Once you start working out, you’ll burn more calories and experience other benefits like strengthening your bones and relieving stress.

1. Train in intervals. You can structure your workouts between brief bursts of high-intensity movements and gentler exercises. You’ll burn more calories and fat, condition your heart, and increase your metabolism while spending less time at the gym.

2. Build muscles. You lose muscle mass as you age, but you can slow down the process. Lift dumbbells or do bodyweight exercises like dips and pushups.

3. Work on balance. Enhancing your balance can protect you from falls, correct your posture, and sharpen your thinking. Sign up for yoga classes or train at home. Try doing squats while standing on your toes or sitting on a stability ball when you’re watching TV.

4. Move more. In addition to formal exercise, you can incorporate more activity into your daily routine. Take the stairs instead of the elevator. Park your car a few blocks from the office to walk the remaining distance.

Women gain an average of 10 pounds around menopause, but diet and exercise can minimize the effects. Slimming down will help you to stay healthy and enjoy your golden years.

Powerful Weight Loss Solutions for Early, Middle, and Late Adopters

How does the innovation adoption curve affect your weight loss goals? Your approach to new ideas affects every area of your life. Design workouts and menus that fit your style, whether you’re an early, middle, or late adopter. Check below these weight loss strategies.

Weight Loss Strategies for Early Adopters

As an early adopter, you’re eager to try everything new. You may sometimes wind up playing the guinea pig for passing fads. At the same time, you’re likely to be the first one in your circle to discover the next big thing and share it with your friends.

1. Shop for the latest devices and apps. You’re fascinated by technology. Check out the leading fitness apps. Wear a tracking device that will calculate everything from your blood pressure to your running speed.

2. Rotate your workouts. Sign up for online programs that give you a different exercise routine each day. Work with a trainer who appreciates your love of variety.

3. Try exotic dishes. Visit the grand opening of a local farmer’s market or vegan cafe. Experiment with recipes for low-calorie Scandinavian cooking.

4. Invite others along. Tweet about your finds and post them on Pinterest. Let your friends benefit from your experiences.

Weight Loss Strategies for Middle Adopters

As middle adopters, others look to you as a voice of moderation. You’re open to new ideas, and yet you appreciate tradition. By reasoning things out, you often achieve the best of both worlds.

1. Plan balanced meals. Use your powers of deliberation to lay out your eating plan ahead of time. Planning makes it easier to cover all of your nutritional needs as well as helps you to resist junk food.

2. Build a home gym. You’re savvy enough to know which equipment is a good investment. You may want a treadmill or a set of free weights.

3. Take group classes. You’re usually a good influence on others. Find an exercise buddy by joining a CrossFit program. See if there’s a club at your gym for single mothers or active seniors.

4. Share your opinions. You know how to make logical choices. When you present your reasons for eating less bacon, others may decide to join you.

Weight Loss Strategies for Late Adopters

As a late adopter, you’ve developed the wisdom to make up your mind. You listen to experts and friends, but you’re less susceptible to advertising. Being selective with your time and money may cost you an opportunity, but it also protects you from waste.

1. Eat lots of vegetables and fruits. Celebrity diets come and go, but you can count on steamed broccoli. As long as you get most of your calories from produce, you’ll likely stay on track.

2. Cut down on processed foods. Eating whole foods is another basic. Keep baking your own bread and serving oatmeal for breakfast.

3. Practice yoga. One of the best programs for total well-being is about 5,000 years old. Working on your breath and holding your poses may be all you need to stay fit. On the other hand, golf or sailing may fulfil the same function in your life.

4. Take a walk. Walking remains one of the safest and most effective forms of exercise. You can do it anywhere without having to buy expensive equipment.

5. Listen to your heart. Consider what others have to say with an open mind. Your ability to resist impulse purchases sets a good example. On the other hand, it might be fun to learn a new dance step.

Early, middle, and late adopters all make their own valuable contributions to the world. Use your strengths to reach your ideal weight while helping others do the same.

Want to know how to increase your metabolism? Click here!

12 Diet Hacks

Little tweaks to your diet can drastically improve your health and waistline. Even though these tips might seem like small, manageable changes, the results of putting them into practice can help you lose weight!

Re-charge your eating habits with these hacks:

1. Avoid dieting. Everyone has a diet, but that doesn’t mean you have to be ‘on a diet. Being on a diet suggests that it’s only temporary. No matter what diet you might follow, at some point, you’re going to revert back to your eating habits once the diet is over.

• Instead of going on a diet, tweak your current eating habits until you have something that gives you the desired results and is easy and healthy enough to follow forever.

2. Change slowly. You might want to change everything at once, but that strategy usually doesn’t work very well. Instead, improve your diet a little each week. This method will be easier to stick with, and you’ll have a healthy diet before you know it.

3. Go vegetarian for a day or two each week. In most cases, vegetarian diets are healthier and lower in calories. Try it a couple of days each week. You’ll lose weight and be healthier.

4. Get the junk food out of the house. If it’s in the house, you’ll eat it sooner or later. The solution is to get rid of all of it. Give it away or throw it in the trash.

5. Keep plenty of healthy snacks readily available. If your snacks are healthy, you can feel free to eat. If you’re eating healthy food, you can get away with a larger volume of food. You’ll never go hungry again!

6. Drink water. Juices are often high in sugar or chemical sweeteners. Diet drinks are questionable from a health standpoint. Give your body the water it craves, and it will reward you with better health – all the way down to the cellular level. An added plus is that drinking plenty of water helps keep you from consuming excess calories.

7. Take your lunch. Most of the things that are available in restaurants are not very healthy. It also can be challenging to order a salad when your coworkers are ordering bacon cheeseburgers. You will be healthier and save money if you take your lunch.

8. Eat nuts. Nuts are an excellent source of healthy fats and protein. Watch out for the salt, and don’t eat too many since their calories will add up with large servings. Most recommendations call for 1 ounce of nuts per day, which is about 15-20 nuts.

9. Eat berries. Berries are super-healthy and can make other things taste better. Put some berries on your oatmeal or yoghurt. Try to eat some every day and lose weight healthier.

10. Get your fibre. Unless you eat beans regularly, it’s improbable that you’re getting all the fibre you need. Track your diet and see how much you’re consuming. Consider a fibre supplement if you don’t seem to be able to eat all that you should.

Click here to learn how to improve your metabolism and burn fat quicker

11. Exercise a little. Even a small amount of exercise can have positive benefits and curb your hunger. Move around enough to increase your heart rate for at least a few minutes daily.

12. Bake, don’t fry. Besides fattening, oils heated to very high temperatures can be very unhealthy. You can learn to love baked foods with the right herbs and spices. Savour the flavour without the calories!

A few healthy changes can go a long way toward improving your diet, health, and appearance. Try them out today and see if you don’t look and feel better.

Lose Weight By Increasing Your Energy Expenditure

You know you have to burn calories to lose weight, but it can be difficult to find time in your busy schedule for more exercise. Fortunately, there are alternative ways to increase your energy expenditure without taking time away from other responsibilities.

Transform your regular daily routines by creating more opportunities to move around. Try these suggestions for cutting back on modern conveniences and increasing your mileage.

Cutting Back on Energy-Saving Devices

  1. Lose the remote. Watching TV can be less fattening. Walk across the room to change a channel instead of pushing a button. It also helps to reduce your viewing time, and you lose weight.
  2. Cook from scratch. Your kitchen may have automatic devices like food processors and coffee machines. Try out some old-fashioned manual processes for mashing potatoes or crushing herbs. You may be delighted that you’re lowering your electricity bills and shrinking your waist.
  3. Wash up. Many items can be washed by hand, including laundry, dishes, and cars. Your possessions may even last longer when you handle them more gently.
  4. Clean house. Traditional vacuum cleaners exercise your arms and legs. Stick your Roomba in a closet for a while. Scrub the kitchen floor on your hands and knees occasionally to catch the residue your mop leaves behind.
  5. Do yard work. Even if you need your landscaping company for big jobs, you can enjoy gardening independently. Plant a patch of vegetables or flowers that you can tend.
  6. Build it yourself. Creativity and fitness go hand-in-hand when you tackle DIY projects and crafts. Create your own furniture or paint a mural on a wall in your garage.

Increasing Your Mileage

  1. Buy a pedometer. Adults often overestimate their level of activity. An inexpensive pedometer will clarify your starting point so you can plan ahead.
  2. Modify your commute. Walk, bike, or take public transportation to work. If you need to drive, park at a distance and walk the rest of the way.
  3. Switch bathrooms. It’s natural to choose the closest bathroom, but taking a detour adds up over time. Use a bathroom on another floor at work or walk to the opposite side of the shopping mall for that last stop before heading home.
  4. Make calls standing up. Take advantage of the hours you spend on the phone. Let your ringtone become a trigger to stand up and move around while you talk.
  5. Visit your coworkers. Drop in on your colleagues sometimes rather than communicating by phone or online. Increasing your face-to-face interactions may even encourage more cooperation and friendships.
  6. Adopt a dog. If your living arrangements permit, consider sharing your home with an animal who needs a loving family. Having a dog will probably bring you outside at least twice a day. Some cats will also enjoy walking on leashes if you train them early.
  7. Take the stairs. Make it a habit to climb the stairs instead of relying on elevators or escalators. Going upstairs is excellent exercise, but you may need to avoid trips downstairs if it places too much pressure on your knees. You will get fitter and lose weight.
  8. Designate a car-free day. Your lifestyle may make your car essential, but you can start cutting back on the time you spend sitting behind the wheel. Pick a day each week or each month to travel by foot or public transportation.

Click here to learn how to increase your metabolism.

Strengthen your heart, muscles, and bones while you lose weight. Increasing your energy expenditure enables you to stay in top condition even when you have limited time for the gym.

Do You Struggle with Stiff Joints? 13 Ways to Find Relief

Do your hips and knees feel stiff when you wake up? Do you struggle to stand up after watching a long movie? There are several reasons why prolonged inactivity may cause such symptoms.

One of the most common reasons is arthritis. You may have osteoarthritis, which affects many older adults due to the joints experiencing years of ordinary wear and tear. If you’re younger, you may have rheumatoid arthritis or related conditions involving your immune system.

Duration can be a simple way to distinguish between the two. Stiffness related to osteoarthritis typically eases up in about 15 minutes or less, while symptoms of rheumatoid arthritis tend to last much longer.

Whatever the cause, morning stiffness can usually be eliminated or reduced. Try these strategies for finding relief.

Medical Treatment for Morning Stiffness:

1. See your doctor. Your doctor will perform blood tests and examine your joints to make a diagnosis. They will also ask you about your medical history because genetics and injuries could increase your risk for arthritis.

2. Consult a specialist. You may be referred to a rheumatologist. They’re specialists in autoimmune conditions who can help you to develop a treatment plan.

3. Take medication. There are many over-the-counter and prescription drugs to help relieve arthritis pain. Depending on your diagnosis, anti-rheumatic drugs may also be an option.

4. Attend physical therapy. Moving safely without damaging your joints can make you more comfortable and independent. A physical therapist will provide exercises to help you with daily activities.

5. Consider surgery. Most cases of arthritis can be managed without surgery. However, if your symptoms are severe, artificial joints are very effective at restoring mobility.

Home Remedies for Morning Stiffness:

1. Lose weight. Excess pounds strain your joints, as well as your heart. Lighten up with healthy eating and regular exercise.

2. Build strength. While it’s impossible to replace the cartilage you lose with age, you can increase your muscle mass. Lift weights or do floor exercises that use your body weight for resistance. Strong muscles give your joints extra support.

3. Increase flexibility. Safe stretching fights stiffness, too, by loosening tendons that naturally tighten when you sleep or sit still. Practice yoga or do leg and arm stretches while you watch TV.

4. Change your diet. There’s little evidence to support claims about expensive supplements and miracle foods that cure arthritis. On the other hand, a diet low in processed foods and rich in nutrients limits inflammation. Eat more fatty fish, nuts, green vegetables, and cherries.

5. Sleep well. Adequate rest is essential for healing. Go to bed and wake up on a regular schedule. Darken your bedroom and block background noise with a fan or white noise machine.

6. Manage stress. Chronic tension can aggravate arthritis and any mental or physical condition. Relax with gentle music, meditation, or a warm bath.

7. Apply heat. Apply a warm compress to your sore hips or shoulders for pain relief without drugs. Long-standing injuries usually respond more successfully to heat, while ice is recommended for the first couple of days after a new event.

8. Keep moving. Prevention is a sound strategy. Take frequent breaks when you know you’ll be stuck in one place for a while. Shift your sleep position during the night and walk around while you’re on the phone.

Taking care of your joints will help you to sleep more restfully at night and move more comfortably in the morning and throughout the day. Maintain a healthy weight, avoid fatigue, and talk with your doctor if you need more assistance.

Do you suffer from morning stiffness? What tips do you have for finding relief? Let us know in the comments below!

What Kind of Stress Eater Are You?

If you think all stress eating is the same, think again. Recent studies have found two distinct patterns. See which style describes you and how you can change it.

Scientists have found that stress eaters can be divided into munchers and skippers. Munchers eat more after a negative experience, while skippers eat more after a positive event. Munchers also eat about one-third more calories on average.

Once you become aware of your habits, you can take control of them. Try these strategies for munchers, skippers, or anyone who struggles with emotional eating.

Strategies for Munchers

1. Give yourself a pep talk. Remembering all your blessings makes difficult times easier to bear. Thinking about your major accomplishments helps you to recall your strengths, even when you’re cringing over a recent mistake.

2. Look on the bright side. We usually experience several failures on the road to success. Even when you fail to get the desired results, see what you can learn from the situation.

3. Laugh more. Some stressful situations may seem funny when you try to find humour. Reminisce about the blind date who spent the entire dinner explaining their conspiracy theories. You’ll be too busy laughing to stop for potato chips.

4. Develop self-compassion. At the same time, validate your feelings. Acknowledge when you are upset or angry. Expressing emotions makes us less vulnerable to using food for comfort.

Strategies for Skippers

1. Put pleasures in perspective. Getting excited about a dream vacation or a fabulous new pair of sandals is natural. Be sure to cultivate a deeper sense of peace and contentment through healthy relationships and virtuous living so you can manage your emotions and thoughts.

2. Share your joy. The most effective way to use pleasures constructively is to share them with others. The gratification you’ll feel when you give part of your raise to charity will outshine any extra dessert.

3. Plan non-food celebrations. If you usually go to dinner to celebrate good times, try planning more unusual festivities. Go away for a ski weekend on your next wedding anniversary.

4. Be extra careful during the holidays. The average weight gain of 1 to 2 pounds during the winter months adds up over a lifetime. Put your heart into Christmas carols and decorating rather than eggnog and chocolate cake.

Strategies for Any Emotional Eating

1. Practice relaxation techniques. Melt away stress with meditation or a warm bath. Pet your cat or listen to gentle music.

2. Exercise regularly. Exercise counters emotional eating in several ways. Physical activity burns off calories and temporarily suppresses your appetite. It also elevates your mood, so it’s easier to resist cookies.

3. Talk things over. Call a friend instead of a pizza parlour when you feel especially happy or sad. Discussing your feelings provides longer-lasting relief than marinara sauce and extra cheese.

4. Keep a food journal. Spot your triggers by writing down what you eat and how you feel. Your sensitive areas may be related to work or your family.

5. Discover smart substitutions. Minimize the impact of emotional eating by finding satisfaction in fewer calories. Replace corn chips with carrot sticks dipped in salsa. Indulge in a homemade mango popsicle instead of whole-fat ice cream.

6. Consider counselling. Professional therapists have helped many people to gain control over emotional eating. Ask your physician for a referral.

Whether you’re a muncher or a skipper, you can choose to develop new and healthier habits. Eat right and manage stress so you can look and feel your best.

Do you think knowing which type of stress eater you are will help you control your stress eating? Let us know in the comments below!