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5 Self-Care Remedies That Will Help Cure Your Chronic Lower Back Pain [Videos Included]

By definition, chronic pain is any pain that lasts for longer than 12 weeks. About 80% of adults experience low back pain at some point, and of those, about 20% develop chronic back pain. There are numerous causes for this which can be either physical or emotional in nature, or some combination of both. Many ways to treat low back pain exists, but the cost of treatment and the naturalness of medications is a growing concern among many people today.

What Causes Lower Back Pain?

Physical Causes

The vast majority of low back pain is mechanical in nature. That is, the overall degeneration of the spine associated with normal wear and tear that occurs in the joints, discs, and bones. Most would credit this to “getting old”, but the blame should actually be placed upon improper self-care. The various stresses of today’s work, home, and natural environments leave little room for proper rest and recuperation. Some examples of mechanical low back issues are: Sprains and strains Sprains are caused by overstretching or tearing ligaments, and strains are tears in tendon or muscle. Both can occur from twisting or lifting something improperly, lifting something too heavy, or overstretching. Such movements may also trigger spasms in back muscles, which can also be painful.Intervertebral disc degeneration is one of the most common mechanical causes of low back pain, and it occurs when the usually rubbery discs lose integrity. In a healthy back, intervertebral discs provide height and allow bending, flexion, and torsion of the lower back. As the discs deteriorate, they lose their cushioning ability.Herniated or ruptured discs can occur when the intervertebral discs become compressed and bulge outward (herniation) or rupture, causing low back pain.Radiculopathy is a condition caused by compression, inflammation and/or injury to a spinal nerve root. Pressure on the nerve root results in pain, numbness, or a tingling sensation that travels or radiates to other areas of the body that are served by that nerve. Radiculopathy may occur when spinal stenosis or a herniated or ruptured disc compresses the nerve root.Sciatica is a form of radiculopathy caused by compression of the sciatic nerve, the large nerve that travels through the buttocks and extends down the back of the leg. This compression causes shock-like or burning low back pain combined with pain through the buttocks and down one leg, occasionally reaching the foot. In the most extreme cases, when the nerve is pinched between the disc and the adjacent bone, the symptoms may involve not only pain, but numbness and muscle weakness in the leg because of interrupted nerve signaling. The condition may also be caused by a tumor or cyst that presses on the sciatic nerve or its roots.Spondylolisthesis is a condition in which a vertebra of the lower spine slips out of place, pinching the nerves exiting the spinal column.A traumatic injury, such as from playing sports, car accidents, or a fall can injure tendons, ligaments or muscle resulting in low back pain. Traumatic injury may also cause the spine to become overly compressed, which in turn can cause an intervertebral disc to rupture or herniate, exerting pressure on any of the nerves rooted to the spinal cord. When spinal nerves become compressed and irritated, back pain and sciatica may result.Spinal stenosis is a narrowing of the spinal column that puts pressure on the spinal cord and nerves that can cause pain or numbness with walking and over time leads to leg weakness and sensory loss.Skeletal irregularities include scoliosis, a curvature of the spine that does not usually cause pain until middle age; lordosis, an abnormally accentuated arch in the lower back; and other congenital anomalies of the spine. amzn_assoc_placement = "adunit0"; amzn_assoc_tracking_id = "mercuriousmin-20"; amzn_assoc_ad_mode = "search"; amzn_assoc_ad_type = "smart"; amzn_assoc_marketplace = "amazon"; amzn_assoc_region = "US"; amzn_assoc_default_search_phrase = "back pain"; amzn_assoc_default_category = "All"; amzn_assoc_design = "in_content"; amzn_assoc_linkid = "3bd9fa4c176c22ca8f7d49f3e10c2018"; Other lower back pain causes that aren’t mechanical are more rare, but can be contributed to conditions such as: Infections are not a common cause of back pain. However, infections can cause pain when they involve the vertebrae, a condition called osteomyelitis; the intervertebral discs, called discitis; or the sacroiliac joints connecting the lower spine to the pelvis, called sacroiliitis.Tumors are a relatively rare cause of back pain. Occasionally, tumors begin in the back, but more often they appear in the back as a result of cancer that has spread from elsewhere in the body.Cauda equina syndrome is a serious but rare complication of a ruptured disc. It occurs when disc material is pushed into the spinal canal and compresses the bundle of lumbar and sacral nerve roots, causing loss of bladder and bowel control. Permanent neurological damage may result if this syndrome is left untreated.Abdominal aortic aneurysms occur when the large blood vessel that supplies blood to the abdomen, pelvis, and legs becomes abnormally enlarged. Back pain can be a sign that the aneurysm is becoming larger and that the risk of rupture should be assessed.Kidney stones can cause sharp pain in the lower back, usually on one side.Inflammatory diseases of the joints such as arthritis, including osteoarthritis and rheumatoid arthritis as well as spondylitis, an inflammation of the vertebrae, can also cause low back pain. Spondylitis is also called spondyloarthritis or spondyloarthropathy.Osteoporosis is a metabolic bone disease marked by a progressive decrease in bone density and strength, which can lead to painful fractures of the vertebrae.Endometriosis is the buildup of uterine tissue in places outside the uterus.Fibromyalgia, a chronic pain syndrome involving widespread muscle pain and fatigue.

Emotional Causes

To think of your mind and body as separate entities is a fallacy. Emotions are not the sole product of your brain but are expressed, experienced, and stored in your body as well. There’s an easy way to understand this. Just think, when you’re sad or depressed, your body may express this feeling by slouching in your chair or humping over while you’re walking. Spending the better part of your time in such bad posture can and will inevitably lead to chronic back pain. That was a minor example, so let me give you a more (not so) extreme one. Scoliosis is a major cause of back pain today. Most research claims that scoliosis is an idiopathic disease - that is, “relating to or denoting any disease or condition which arises spontaneously or for which the cause is unknown.” But other research links some cases to genetic predisposition, meaning it’s passed down through DNA. But how does such a disease work its way into DNA in the first place? Let me point out that scientist have PROVEN that thoughts and emotions have the power to change DNA. And even personality types can be passed from parent to offspring. You could very well be dealing with emotional imprints left in your DNA by your great-grandparents that has been multiplied throughout the generations. Suddenly, a “spontaneous” condition like scoliosis appears. We all have painful memories - failure, disappointments, suffering, loss - hidden away in our MindBodies that fester and create wounds that never heal. It’s important to pay attention to what’s going on in your body. Your body IS your subconscious mind. It will convey to you what you aren’t consciously aware of. Emotional pain in the back may be defined as where we store our unconscious emotions and excess tensions associated with anger, resentment, feeling unsupported and trying to be perfect, as well as money issues and indefinable fears that we are not prepared to handle and don’t want to acknowledge. amzn_assoc_placement = "adunit0"; amzn_assoc_tracking_id = "mercuriousmin-20"; amzn_assoc_ad_mode = "search"; amzn_assoc_ad_type = "smart"; amzn_assoc_marketplace = "amazon"; amzn_assoc_region = "US"; amzn_assoc_default_search_phrase = "the mindfulness solution to pain"; amzn_assoc_default_category = "All"; amzn_assoc_linkid = "3a8cf8cc02a45df69d9f580a37431e8d"; amzn_assoc_design = "in_content";

Self Care Remedies for Chronic Low Back Pain

First of all, let me say that some lower back issues, depending on the severity, should be checked out by a doctor. But with that being said, the majority of health professionals will not cure your ailment, but will only supply you with a “crutch.” At some point you’ll need to move away from using said crutch to be able to completely restore yourself. For instance, did you know that even your eyes have muscles and can be trained to see more clearly? Wearing glasses is kind of like walking around on crutches for the rest of your life after breaking a leg. You would never do that right? At some point the crutch, or coping mechanism, needs to be put down. 1. Movement. Activities such as stretching, yoga, and exercise are particularly important for maintaining and building muscle strength and flexibility. Sedentary lifestyles can lead to ossification, which is the process by which cartilage and muscle tissue transform into bone from lack of movement. https://youtu.be/20zybMbnVoU 2. Self-Massage. Getting massage offers countless benefits for healing pain, but sometimes it can be difficult finding a good therapist or affording the time and money costs. Self-massage is a perfect substitute. One very useful technique is to take two tennis balls and put them in a sock. Lie on the floor and place the tennis balls along the sides of your spine above your hips, and slowly roll back and forth. Experiment with rolling the balls along your glutes, hamstrings, quadriceps, and stomach, as lower back problems can stem from any of these places. Doing this will also allow you to cover acupressure points associated with lower back pain. A lesser known, but prominent cause of lower back pain is the psoas (so-as) muscle. It is a major muscle involved in allowing your torso to bend forward and your legs to raise up. If it’s pulled too tight your back muscles may be constantly straining and fighting against gravity in order to keep your body straight. https://youtu.be/6CYAXocIk_U 3. Sleeping Posture. Sleeping in pretty much any position other than on your back can cause spinal problems, but it can be uncomfortable getting used to. Sleeping On Your Back. When you sleep on your back, your spine is much more supported, which can cut down on soreness in the neck and back. Keeping your arms by your sides reduces strain on the shoulders as well. This position has been known to lead to snoring, but at least you won’t be in as much pain. Sleeping With Pillow Under Your Knees. Sleeping on your back with your hands by your sides is already great for your spine’s health. However, if you continue to have soreness in your lower back, you can sleep with a small pillow under your knees. This helps your body to maintain a healthy curve in the lower back. If need be, you can also use a rolled-up towel under the small of your back for even more support. Sleeping With A Pillow Between Your Knees. Placing a thick pillow between your knees can keep your torso from uncomfortably twisting when you are sleeping on your left side. Just draw your legs up slightly with the pillow between your legs to take strain off of your lower back. Be sure not to extend your arms out, though, or you will put strain on your shoulders and arms. Sleeping On Your Stomach. Sleeping on your stomach is not ideal for your neck because it can cause strain. However, if you aren’t experiencing neck pain but are experiencing lower back pain, try placing a towel or small pillow under your stomach and groin. This will help you to maintain proper lower back alignment, which will reduce your lower back pain in the long run. If this position causes you to feel any upper back strain, you can try sleeping without a pillow under your head. amzn_assoc_placement = "adunit0"; amzn_assoc_tracking_id = "mercuriousmin-20"; amzn_assoc_ad_mode = "manual"; amzn_assoc_ad_type = "smart"; amzn_assoc_marketplace = "amazon"; amzn_assoc_region = "US"; amzn_assoc_design = "in_content"; amzn_assoc_linkid = "6049172f34430753f347e6977caecf44"; amzn_assoc_asins = "B00D5J7SL2,B01IWM6056,B01C6GK03M,B0049Q0P9M"; 4. Herbs. Herbs and supplements will probably not cure or prevent low back pain by themselves. But in combination with a high nutrition diet, exercise, and plenty of rest they can and will often increase your chances of curing lower back pain or offer long term relief. Aloe Vera. Aloe vera is commonly used when someone is trying to alleviate arthritis-related back pain. This herb comes in liquid form and you drink it as you would any type of juice. You can find this already prepared at a health food store. Just make sure to never drink aloe straight from the plant because this can cause gastrointestinal problems and high blood sugar. Boswellia. This herb has strong anti-inflammatory properties and it helps to block a substance called leukotrienes. Leukotrienes can attack the joint, including those in the spine, resulting in pain and reduced range of motion. Most people use this orally however, there are also creams available that you can apply directly to the affected area. Cat’s Claw. This anti-inflammatory herb helps to reduce swelling, which in turn, helps to reduce any pain. Back problems like spinal arthritis, sacroiliac joint inflammation and herniated discs often respond well to this herb since the root cause of the pain in these instances is intense inflammation. This is an herb that you will take orally, either with a pill or capsule, or you can make a tea. Due to the power of this herb, it is critical that you dose it exactly or else there is the risk of over stimulating the immune system. Eucalyptus. Eucalyptus can help to alleviate back pain similar to how ice does. It has a cooling sensation and eucalyptus leaf contains a substance called tannins. This substance is able to reduce pain by alleviating inflammation and the associated swelling. One of the best ways to use this herb is to apply it to the painful area and then follow up with heat to simultaneously dull pain and relax the muscles. Ginger. Ginger is most popular for its ability to calm nausea and promote a better appetite in those with digestive problems. However, one of the oldest uses for this herb is helping to alleviate pain by calming inflammation. It contains compounds that have the ability to calm inflammation nearly as effectively as over-the-counter nonsteroidal anti-inflammatory medications. Like most anti-inflammatory herbs, this works best when the back pain is related to inflammation, such as with muscle injuries and spinal arthritis. Turmeric. This is one of the most popular options when it comes to herbal remedies for back pain. Studies show that people get the most benefit from this herb when they take it orally. This means making a tea or taking it in pill or capsule form are the best options. White Willow Bark. This herbal remedy goes back to the days of Hippocrates when it comes to treating pain associated with inflammation. During that time, patients chewed on the bark to reap the benefits. Today, you can take it in tablet form or make a tea and drink it. It is important to dose this herb exactly because overdose can be dangerous and actually increase inflammation levels, worsening your pain and causing other potentially serious health issues. Valerian Root. Many people take valerian root for insomnia and anxiety because it is a very relaxing herb. The relaxing properties extend to the muscles and help to reduce nerve sensitivity. This makes this herb ideal for those who are experiencing muscle-related pain, such as muscle spasms, muscle tightness and muscle injuries, such as strains and sprains. amzn_assoc_placement = "adunit0"; amzn_assoc_search_bar = "true"; amzn_assoc_tracking_id = "mercuriousmin-20"; amzn_assoc_ad_mode = "manual"; amzn_assoc_ad_type = "smart"; amzn_assoc_marketplace = "amazon"; amzn_assoc_region = "US"; amzn_assoc_title = "My Amazon Picks"; amzn_assoc_asins = "B0078TX3CI,B00LGIKHC6,B001E10CEI,B07BKSZNL4,B079NM1H8D,B071YHWRNS,B0019LWTL2,B000293XLM"; amzn_assoc_linkid = "585d64e60bd77ac5b75215f783f1b2a0"; 5. Meditation and Mindfulness-Based Remedies. In 1979, Jon Kabat-Zinn, Ph.D, founded an effective program called Mindfulness-Based Stress Reduction (MBSR) that has helped thousands of people with concerns such as stress, sleep problems, anxiety, high blood pressure, and chronic pain. Kabat-Zinn wrote in the introduction of The Mindfulness Solution to Pain, “From the perspective of mindfulness, nothing needs fixing. Nothing needs to be forced to stop, or change, or go away… In MBSR, we emphasize that awareness and thinking are very different capacities. Both, of course, are extremely potent and valuable, but from the perspective of mindfulness, it is awareness that is healing, rather than mere thinking… Also, it is only awareness itself that can balance out all of our various inflammations of thought and the emotional agitations and distortions that accompany the frequent storms that blow through the mind, especially in the face of a chronic pain condition.” 3 Part, 10-minute (or longer) Meditation for Releasing Lower Back Pain Body Scan.A body scan involves bringing awareness to each body part, particularly the areas where you feel pain. You’re bringing attention to what your mind wants to move away from and instead of immediately reacting to your pain, the body scan teaches your mind to listen and experience what’s actually going on there. Breathing.When pain arises, the mind may react automatically with thoughts such as “this hurts”, “I don’t like this”, or “this isn’t working.” Though you can’t stop these first few negative thoughts, you can calm your mind by opening and focusing your breath. Breath slowly and deeply into the areas of pain you are feeling and repeat to yourself “In” and “Out” as you inhale and exhale. As you exhale, focus on releasing the pain and relaxing your muscles in that area. Then whenever you are ready, move on to releasing the next area of pain. Binaural Beats. Binaural beats stabilize and rejuvenate the body and mind so that with more frequent practice, it becomes easier to reach the deep meditative state quicker. Read the full article

Yoga Poses to Build Your Brain Power

Whether for peace of mind or stretching as well as reinforcing, you might have many factors for loving your yoga course. The benefits build up swiftly, from much better weight control to better versatility. However right here's another one: Yoga exercise can make you smarter.

Try These Five

So, exactly how do you include 'smarter' to the extending as well as reinforcing benefits of your yoga method? A day-to-day sequence with a range of poses will certainly always assist. In general, yoga exercise benefits you as well as your mind. However, regardless of the degree of your yoga exercise know-how, you can include a couple of postures to your line-up to emphasis the brain-building side of the formula.

Thunderbolt Pose

Thunderbolt or vajrasana is a breathing as well as reflection position that raises recognition, extends the fronts of the legs all the method to the feet, and also boosts pose. The present advertises calmness and also focus as well as could be made use of for meditation or pranayama-- focused breathing-- workouts.

Kneel as well as sit back on your legs with the tops of your feet flat on the floor covering.

Keep your spinal column high as well as relax your hands lightly on your upper legs.

Breathe equally and deeply as well as focus on extending your spinal column.

Hold the posture as long as it fits, constructing up your time until you can remain in Thunderbolt for pranayama or for meditation.

Reclining Hero Pose

Reclining hero position, or supta virasana, is an intermediate follow-on posture to vajrasana. You need to discover it under the guidance of a certified instructor to prevent wounding yourself by using negative kind or pushing past your limitations. BKS Iyengar considered reclining hero to be an advanced pose, a backbend to silence the external mind as well as involve the internal mind. Iyengar showed that deep backbends increased blood circulation and, via the opening of the chest, alleviated clinical depression. The wide ribcage and increased lungs encourage complete, simple breathing, and the pose activates your parasympathetic nerves, reducing your heart beat, lowering your blood pressure, as well as totally relaxing you. Attempt reclining hero with an encouraging folded up blanket or pillows till you are stable and also versatile sufficient to do without props.

Kneel in vajrasna.

Lower your hips up until you are remaining on the floor covering with your hips between your heels.

Keep your upper legs parallel, put your practical the flooring, as well as relieve back onto your lower arms and also elbows, keeping an elongated spine.

Slip your hands under your pelvis, spread your butt cheeks sideways as well as toward your tailbone, as well as recline with control onto your covering or yoga exercise mat.

Leave your hands by your sides as well as kick back right into the backbend for at the very least 30 seconds.

Release the position by resting your weight on your forearms, after that your hands, as you lead with your breast bone into vajrasana.

Sphinx Pose

Kick-start your kundalini power with sphinx, the very easy version of cobra pose for newbies or anyone not yet adaptable sufficient for the much deeper backbend of bhujangasana. Sphinx pose (ardha bhujangasana or half-cobra) sharpens the mind as well as boosts memory as it releases stress in the shoulders, back, and hips. The modified arc gently refreshes the flow of power up the back to the brain. Backbends, specifically sphinx and cobra, relate to chakra opening in conventional bibles. They press the spinal column during the backwards arc and after that cost-free that energy in a rush when the pose is released. All 7 chakras, or energy facilities, are stimulated.

In sphinx, you shift focus from extending the prolonged legs to engaging your core and scooping your tummy to keeping your tongue, eyes, and mind still. It can help to educate your eyes on a solitary factor on the wall in front of you, or just soften your gaze so your focus is internal and also not on the world around you. As the arc of your back is launched at the end of the position, the power travels from your reduced chakras to the throat, 3rd eye, and crown chakras, the seats of truth, understanding, and instinct. Oxygen circulation enhances with open upper body breathing, and also blood flow to the brain is invigorated with the tightening and also releasing. Completion of the position leaves you rejuvenated and relaxed with an energy boost to remove your mind.

Lie face-down on your mat, legs together as well as long, and think of pressing your outer thighs toward the mat to open up as well as protect your reduced back.

Keep your feet and also the fronts of your thighs on the floor covering as you reach your toes behind you to enhance your expansion.

Arrange your joints under your shoulders as well as feel your parallel forearms grounded on the floor covering to support you.

Inhale and lift your head and also upper torso right into a very easy backbend. Keep on your lower arms. Don't push completely approximately straighten your arm joints as well as do not pursue an overstated arch.

Stay kicked back but proceed your leg extension and also scoop your tummy to involve your core without tightening your glutes.

Look right in advance or soften your emphasis, yet keep your head up just enough to feel the stretch in your upper back and also shoulders.

Breathe evenly for at the very least 30 secs before releasing the position on a long slow exhale.

As you end up being more powerful, continue to be in the position longer before launching.

Big Toe Pose

Big toe pose, or padahastasana, is an ahead bend as well as one more exceptional posture to improve blood flow to your mind. Circulation-boosting postures that target the mind are memory sharpeners and also calm your worried system, a win-win for psychological quality. Yoga Journal states big toe and also other ahead bends help in eliminating tension, anxiousness, and mild depression. There disappears mind fog, as well as it's a great stretch to unkink tight muscle mass and also extend your spinal column.

Stand upright with feet parallel. Breathe out and also flex ahead from your hips.

Reach your large toes with the index and middle fingers of each hand and wrap those fingers around your toes, pressing the big toes strongly right into the floor covering.

Inhale. Raise and also extend your torso, exhale and raise your butt.

Focus on unwinding your muscle mass to boost the stretch.

Use a yoga band hooked around your insteps if you can not quite reach your toes. Realize the band, maintaining your legs directly (not bent), as well as work the stretch.

Repeat for 2 or three breaths then breathe out, grasp your toes snugly, flex your elbow joints, and also reduced your forehead to your shins in an ahead bend.

Hold for 15 to 30 secs, release your toes, as well as bring your torso as well as head to upright.

Shoulder Stand

Shoulder stand, or sarvangasana, turns around the result of gravity on your circulation as you aim your toes at the skies. The inversion enhances memory power by enhancing the blood supply to your brain-- helpful for enhanced mental alertness and also focus. Beware in this position to safeguard your delicate neck. The majority of teachers recommend utilizing a folded up or rolled towel to sustain your head and also protect against excess compression of the neck. Shoulder stand is a kind of cure-all asana that relieves a number of conditions, from chronic exhaustion to asthma. It isn't for every person. Avoid it if you have high blood pressure, glaucoma, neck troubles, arteriosclerosis, kidney disease, or are menstruating. When in question, talk to your wellness treatment provider for an all-clear.

Lie on your back on the floor covering, arms at your sides and also legs long.

Inhale as well as increase both legs with each other utilizing your solid core, not your back.

Bring the extended legs over your head, directing at the wall surface behind you but not parallel to the flooring.

Move your hands under your aware of support your reduced back as you reach your legs directly.

In one liquid step, raise your legs and increase your lower back off the mat, relaxing your weight on your shoulder blades.

Your top arms, which are flat on the mat, help constant your body along with your level palms versus your lower back.

Relax and take a breath equally for as lengthy as you are comfortable.

Then, remain to sustain your lower back as you roll with your torso, hips, and buttocks to the flooring and also gradually reduced your expanded legs.

More Brain Boosters

A abundant as well as differed yoga exercise technique blends equilibrium, emphasis, leisure, stretching, as well as blood circulation boosters. Practice the complying with positions at your very own speed, concentrating on even taking a breath as you function to excellent the kind. You may have to begin straightforward, an instep resting versus an ankle rather than a calf, a half-lotus to favor stiff leg muscles. But you obtain the take advantage of the conscious attention and rep, even as you boost your ability from newbie yogi to progressed.

Tree Pose

Tree posture, or vrikshasana, requires total stillness as well as focus to preserve balance without tottering and also proceed also breathing. Improve concentration with your turn over your head in prayer placement, and also one knee curved so the foot rests on the other upper leg.

Downward Facing Dog

Downward Facing Pet, adho mukha shvanasana, has a lot happening simultaneously. Work for smooth changes from all fours to the triangular head-down form that lengthens hamstrings and stretches calves. The decreased head position advertises raised blood circulation to your mind, and also you'll be working your memory to keep an eye on each step as well as position in the sequence.

Lotus Pose

Lotus posture, or padmasana, is stealthily simple and also one of the most secure seat for reflection. If you can't quite handle both feet resting on contrary upper legs, attempt a customized lotus with just one foot in addition to one upper leg and also the various other on the flooring. Meditation calmness and clears the mind and is attributed with a wide range of brain-enhancing benefits, including raising smarts in your frontal cortex, which improves exec choice making and functioning memory.

Corpse Pose

The challenge of corpse pose, or savasana, is to remain awake. The corpse pose is all about relaxing, and also a proficient workshop instructor will certainly take your attention from your toes to the top of your head, gently advising you to allow go of all stress. Lie flat on your mat in this posture to allow all tightness as well as stress and anxiety to drain from your body, releasing your mind from its unlimited loop of fears as well as pointers. Just how does it work? Savasana reduces your busy beta brain waves to a lot more loosened up and innovative alpha regularities. Skilled yogis could even get to theta state, a practically dreamlike clearness and awareness.

Salute to the Sun

Salute to the sunlight, or surynamaskar, is the classic series of hatha yoga exercise asanas that get up your mind and also body at the beginning of the day. It includes a number of poses that boost blood circulation to the mind, require cautious focus on the sequence of moves, and also obstacle equilibrium as well as muscular tissue toughness, boosting concentration, confidence, working memory and mental flexibility. Try this set any type of time of day for a quick wake-up rather than a cup of coffee.

"Smarter" Asana Studies

The practice as well as positions promote emphasis and also lower anxiety, two brain boosters that improve memory, psychological adaptability, as well as rate and also precision in executing intellectual tasks. Research studies of university student located that as few as 20 minutes of yoga immediately enhanced cognitive efficiency for women university student. Elders in another research study, that functioned via a hatha yoga exercise course 3 times a week for eight weeks, surpassed a control group dramatically in cognitive ability. The yoga exercise individuals revealed significant gains in executive feature, scorching past the exercise-only team in psychological adaptability as well as state of mind, moving along with in broadened working memory.

Your Brain on Yoga

Get clever and also turn out your floor covering. You'll handle tension much better, maintain calm longer, improve your feel-good endorphins, and raise your interest span. Those down facing canines will make you look positively fantastic to your yoga-free close friends-- or at least aid you to bear in mind where you last tossed the automobile secrets.

Be the Change

“It is not the strongest species that survive, nor the most intelligent, but the ones most responsive to change.” - Charles Darwin

Y’all - this past week was ROUGH transitioning back to normal life.

Coming off an AMAZING birthday week at the beach and eating all the sweets and good food, it made it that much more difficult to get back into the swing of things. BUT, I made I know that if I get myself to the gym and to break a sweat, I will feel 100x better.

You have probably seen on my social media me post about the Sunday Scaries. Y’all, that is a really thing. I never want my weekends to end and it is like this pit in my stomach that won’t go away and it appears every Sunday, knowing Monday is looming right around the corner. Some might call it a mild stage of depression or anxiety that I get and I know some people can relate to this feeling. I found that it is totally normal to feel this way and others have mentioned the “Sunday Scaries” to me before, so I know I am not alone.

I know movement feels good to me - sweat feels good, so making my weekly plan on Sundays help conquer that Sunday ‘pit in my stomach’ feeling. And it could help you too!!! I have been doing a lot of reading lately and an article I was reading in OXYGEN magazine, was talking about how when people get into a state of depression or funk, it helps to break that by movement. When we move or exercise, we create chemicals in our body and brain to make us feel better.

“Exercise gives you endorphins. Endorphins make you happy...”

I am going to have to agree with my girl Elle on this! I am no science nerd but working out and being outside puts positive hormones into your body. You are also focusing your mind on something else other than “Sunday Scaries” or whatever may be causing your pain, depression, or anxiety at that moment, so working out or going for a nature walk is sometimes just the cure. Try it - next time you feel that Sunday pit, grab some headphones (or leave your phone at home if you really want to disconnect) and go for that stroll or go for a nice run. I promise you the movement and activity you engage in will distract you in that moment and make you feel better.

So make yourself this 3 step plan to help hold yourself accountable to get out and move!

1. Set Goals: Be realistic, it is okay if you are not a gym person, set goals that fit your lifestyle. If you are a local here in DC, we have an amazing city to go walk and talk in. Set up a date with a friend once a week to go walk and explore the various neighborhoods or go try out a new fitness class.

2. Personalize Your Plan: For me, I know I have a weekly goal of when and where I am going to workout and what I am meal prepping for the week. That personal plan works for me and helps hold me accountable. I have found what works and what does not work through countless trial and error.

3. Be Flexible: Yes, you want to hold yourself accountable, but do not beat yourself up if you have had a hard day at work and the last thing you want to do is put yourself through a 50 minute Metcon class and you would rather go get a cold beer with a coworker after work or you might just want to grab take out and go home to go to sleep. Listen to your body and your needs, but don’t be too easy on yourself. Find your balance.

I am going to add a 4th goal - for me and for this blog: 4. Be Authentic:

I don’t want to sell y’all pretty (but thank you if you think I do look pretty doing these weekly videos).

I want to show reality. I want to show me, a 6ft chick, 220 lbs, sweating and getting after it just like you!! Yes, I just broadcasted my weight and height in black and white for all to see and although those numbers look outrageous to some or they look like a draft pick for an all-star linebacker 😂 - to me I am trying to make them beautiful  & take away the stigma. A woman can be 200+ and still be #longleanandsexy ! One of my tag lines - finding beauty in every size. I hope that you all are getting some spurts of inspiration from these weekly posts, like if I can do you, you can do it!

The quotation I used to open this week’s blog, be responsive to change, is something I have been working on. Change is scary, but you make yourself stronger. We are all human, we all make mistakes, we all have our bad days, our good days, but learning to “go with the flow” or adapt makes us better individuals. So change up your workout routine, do something uncomfortable, make a change in your meal prep this week, so something that makes you uncomfortable but know that you will grow from it.

Weekly Burn

Gettin’ that ❤️ UP! This week I was on the ropes - making that change and using a ‘daunting’ piece of equipment in the gym.

BATTLE ROPE SERIES - Repeat 3 times

High Plank Battle Rope pull through

Battle Rope Slams x20

Battle Rope Twists x20

Banded Arm walks x5 yards or 10 each way

CIRCUIT WORK - Repeat 3 times

Single Leg Rocket Jumps x10 each leg

Banded Glute Bridge Raise to Clam Shell x12

Glute Bridge Hold with Tricep Overhead Extension x12

Plated Oblique Dips (Awkward Penguins) x15 each side

Healthy Eats

Chickpea & Cabbage Salad

Chickpeas

Cabbage

Sweet Red Pepper

Red Onion

Cucumber

Celery

Olive Oil

White Wine Vinegar

Salt & Pepper and Adobo Seasoning

I will pair this with some tuna and feta cheese for added protein this week for lunch! I am off to Miami on Wednesday, so stay tuned for a great beach workout and studio feature down in the 305!!! I am so excited! Have an amazing week everyone - make a change. 

In peace,

A

Fat is the New Black:  The Ketogenic Diet

Last year, we discussed the Alkaline Diet, busting myths and highlighting some of the better characteristics of that diet.  I love exploring diet trends when they focus on whole foods, high in vegetables and lean protein sources.  Of course I believe that our diets shouldn’t be short-term solutions centered on weight loss alone.  They’re part of our long-term path of total body wellness so I enjoy exploring diet plans that can be just that.  I’m thrilled to have Sarah Norwood guest writing for us this week about the Ketogenic Diet.  Sarah is an ACE Certified Personal Trainer, Exercise Physiology Graduate Student at San Diego State University, and an Independent Promoter for Pruvit, a high quality supplement company specializing in the Ketogenic Diet.  Suffice to say, she’s spent a lot of time in the field with clients of varying health and fitness levels, and she’s dedicated to bringing this not-so-new diet to everyone she knows.

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Being overweight and unhealthy is not coming into fashion, but what is trending in a big way is the use of high fat diets to lose weight and to ward off other health-related concerns.  You may have heard the buzz in passing conversations regarding the Ketogenic or ‘Keto’ Diet. If you’re like me, when you first heard of it the only thing you knew for certain is that it’s a is low carb diet. (And, of course, this usually scares the vast majority of us away from trying it!) In fact, most people consistently confuse it with the Atkins Diet which is known for its high protein, low carb approach to weight loss.  I’d like to share with you a little background about the Keto Diet, what macronutrient breakdown constitutes a true Keto Diet, and how it has made a positive change in my life.

 A Little History

The Keto Diet first started gaining attention in the early 1920s when scientists and doctors utilized this nutritional approach to treat children suffering from Epilepsy. Patients who followed the diet saw their number of seizures drop by half and even those who stopped following the diet consistently after a certain period, still reaped this benefit of less seizures. While there was much promise to this diet becoming a solution for patients who did not respond to other therapies, big pharma began to release anticonvulsant drugs and the popularity of the diet faded into the background.

Fast forward to just a few years ago when the diet started to receive attention again, but this time for both for its medical benefits and as a means for healthy fat loss. In studies conducted in recent years, evidence has shown that the Keto Diet can have neuroprotective benefits which can slow down the progression of neurodegenerative diseases such as Alzheimer’s and Parkinson’s. Such diseases affect the function of our mitochondria (the powerhouse of the cell that creates energy) and the Keto Diet has been shown to enhance mitochondrial function.  In addition, research has shown that certain types of cancers thrive in high sugar environments, but when those blood sugars are lowered through use of the Keto Diet, the cancer is starved and, in some cases, stops growing altogether. And finally, when you throw big time celebrities like LeBron James utilizing the Keto Diet to drop 25lbs in the mix or Drew Manning showcasing its benefits on Fit2Fat2Fit, people start to sit up and take notice!

The Diet Deconstructed

A truly Keto Diet consists of 70% of your daily calories coming from fats, 20-30% from proteins, and 5-10% from carbohydrates. The ultimate goal is to put your body in a state of “Ketosis,” which is a normal metabolic process that your body converts to when sugars (glucose) are not available to use for fuel. In such cases, the body will begin to break down fat cells and make ketones which are energy molecules similar to the three macronutrients we typically rely on (fats, proteins and carbs). However, ketones are the only other fuel source your brain is capable of utilizing besides glucose. It is true that when humans go into starvation mode, such as in Neolithic times when food may have been scarce for days at a time, the body can automatically transition into Ketosis.

So what does this diet look like for you and I, the regular Joe Schmoes on the street in 2017? Does it mean we can slam back all the fatty meats (bacon, anyone??), cheeses, butters and greens we want and shun the processed carbs like grains, pastas, breads, cereals? Must we also give up our carb-based vegetable friends like potatoes? The answer to this question is yes and no.

Everyone’s metabolism is different so it is important to recognize that the 70/20/10 structured percentage breakdown of fats, proteins and carbs is just a starting point for those implementing a Keto Diet. Some people can reach Ketosis at 50g of carbs a day while others must drop their intake to below 30g a day. 

Measuring Ketosis

There are multiple methods to measure whether you are truly in Ketosis, which I have listed below. All tools for measurement can be found at your local pharmacy or online at Amazon:

Ketone Strips – The least reliable option. Must run the strip under your urine stream first thing in the morning prior to any food intake. It is important to note these strips detect ketones being excreted from your body and while you may test positive upon starting the Keto Diet, your body adapts over time and therefore excretes less ketones (which means it’s using the ketones which is what you want!). As such, you may not test positive but could still be in Ketosis.

Breath Testing Meters – This is the next option for measuring ketones and a bit more reliable than the urine testing ketone strips. It measures acetone concentration in your breath but this measurement can be affected by alcohol consumption and water intake. (Acetone is one of the ketone bodies that result from your body breaking down acetoacetate.)

Blood Tests – The gold standard of ketone detection. While it may be somewhat inconvenient and a bit more pricey, this test will give you the most reliable test results of all three options.  

Sources of macronutrients should come from nutrient dense whole foods. Typical meat options would be fattier cuts of beef (ribeye, ground beef, etc.), salmon, and chicken thighs. Acceptable fat sources would be things like coconut oils, olive oils, avocados, nuts, nut butters, whole butters, and heavy creams. Finally, it’s important to know that certain fat-based items (such as avocados) also have carbs in them as well and should be included in your daily macronutrient totals. Remaining carbs should come from leafy greens, green vegetables, or even small portions of healthy carbs such as steel-cut oats, so long as you stay within your macronutrient percentage ranges. One important piece to note as well is that if protein intake is too high (greater than 20-30% of daily calories), the body will begin to make glucose from the excess protein consumed and this will effectively kick you out of Ketosis! That being said, testing yourself early on in the diet may be the best option to ensure you are truly reaching Ketosis. 

Sarah’s Story

Why did I personally start employing the Keto Diet? Six months ago, I began suffering from nerve pain radiating from my left glute down the outside of my left leg to just above my knee. Shooting pain from my hip would occur at night and a dull aching pain would stay with me throughout the day. It stopped my bodybuilding regimen in its tracks and left me defeated and depressed at 35 years old. I saw my physician and tried physical therapy, acupuncture, and the chiropractor. However, none of these options resolved the pain completely.

I began doing research on options for reducing inflammation in the body naturally and the Keto Diet was one of the first topics to pop up. Emerging research has started to show connections between high blood glucose and inflammation in the body. As such, I started to slowly transition to the use of the Keto Diet while utilizing exogenous ketone supplements from Pruvit (BioMax and Keto OS) to help me get through the toughest parts of reducing carbs and to get me into and staying in Ketosis. (These products contain not only the exogenous ketones, known as beta-hydroxybutyrate or BHB, but some also have Medium Chain Triglycerides or MCTs which are healthy fats that help you stay satiated longer and can be converted to ketones in the liver.) Within days, my pain was significantly reduced and I began to experience sustained energy levels like never before. I am back to my old bodybuilding routine and feeling better than ever and that is why I have made it my mission to share the benefits of the Keto Diet with as many people as possible. Please reach out to me anytime with questions!

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You should always consult with a nutritionist and your primary care provider before changing diets in any way or your doctor before trying out any supplement or medication. This article is not meant to cure, heal or otherwise solve any medical conditions whatsoever.  It is based on personal experience and research. The authors make no medical claims regarding the Ketogenic Diet or exogenous ketones and simply speak from personal experience in using the diet and supplements. For any questions or comments, Sarah Norwood can be reached at [email protected].

I hate to see him go, but I love to watch him leave.