Rolling in Good Nutrition

Eating well when you’re living in a wheelchair.

Life in a wheelchair can be full of obstacles. You’ve got to find ramps while others take the stairs, opening doors is no easy task, and a minor hand injury can be disastrous for your ability to get from point A to point B. If you’re not careful, living in a wheelchair can cause you to put on some extra pounds and face some other unwanted health issues.

Whether you’ve been wheeling around in a wheelchair from birth or you find yourself in a wheelchair temporarily or permanently after an injury, watching what you eat will help you maintain your good health for years to come. So how should you eat when life has you in a wheelchair?

Go for Less

Unless you stay exceptionally active in your wheelchair, you’re at risk for burning fewer calories each day than your non-wheelchair-using counterparts. This is especially true if you work a desk job. That said, you’re going to have to trim the amount of calories you consume each day to ensure you’re not eating more than you burn.

To do this, you’ll need to master your cravings. Pay careful attention to what your body is telling you and understand that you don’t always need food when you think you do. Instead of grabbing a bite to eat at the first hint of hunger, grab a glass of water. And when you’re at a restaurant, don’t eat anything until you’ve tossed half your meal in a to-go box. Eat slowly, and you’ll find that these smaller portions are plenty to fill you up and give you the energy to get through your daily routine.

Go Earthy

Over time, your taste buds may have developed a liking for red meat and prepackaged foods. However, you’re going to have to retrain yourself to eat these foods sparingly and get gung-ho for fresh fruits and vegetables instead. Important as eating fruits and veggies is for anyone and everyone, they’re even more important if you’re confined to a wheelchair.

On top of improving your heart and kidney function and keeping your blood pressure at a healthy level, fruits and vegetables play vital roles in your muscles’ ability to contract properly and your nerves’ ability to function well. As living in a wheelchair can impede nerve function and muscle contraction, consuming plenty of fresh vegetables and fruits is a safe way to protect against nerve and muscle issues, while improving your overall health.

Skip the Fat

If you’re a meat eater or can’t say no to cake every single day, you’ll need to go with the low-fat versions of your favorite foods. Cooking hamburgers or steaks on the grill? Go with the leanest meat you can find, and watch the size of your portions.

Throwing a party and just have to try out your favorite sweet? Don’t be afraid to go for it. But make it healthier by substituting fattening ingredients for more waist-friendly ones. When you’re wheeling yourself up a hill or hoisting yourself into your chair, a few extra pounds makes daily life in a wheelchair much more difficult. Improve your ability to stay mobile by trimming the fat from your meat and getting a smaller portion of cake or pie.

Working It Out

Do you spend the majority of your time in a wheelchair? There are still some exercises you can probably do with relative ease. To keep your body in the best possible shape, try the following exercises on a daily basis:

  • Bicep Curls – Begin with your arms hanging straight down by your side. Slowly bend your arms at the elbow, raising your hands to your shoulders. Hold for a moment and return to the starting position. If possible, hold dumbbells or a barbell.
  • Sitting March – Sitting in your wheelchair or on any chair, raise your legs toward the sky, one leg at a time. Perform the motion as if you are walking in place.
  • Take a Walk – If you’re able to walk, spend a little time each day walking around your house. Use a walker or crutches for support if necessary. Can’t get out of your chair? Push yourself around your house or your neighborhood.


Wanna Be Healthier?

Eat more berries.

It seems a new fad diet hits the market every day. Sometimes, these fads take the world by storm, as people are anxious to cash in on the promises that such diets make. Eventually, these fad diets go the way of all fads and make room for the next fad to come along and take over the constant dieter’s imagination.

But truly health-conscious people realize that good health doesn’t come and go like fads. It’s a lifestyle that requires vigilance and dedication. If you’re beyond fads and are interested in adding another burst of good health to your life, it may be time to add some berries to your meals and snacks.

Why Berries?

Besides being able to fit a dozen of them in your hand for a snack, berries offer an array of health benefits. They’re filled with fiber, vitamins (vitamins B, C, and K to name a few), minerals (iodine, manganese, and folate, among others), and everyone’s favorite cancer-fighting chemical: antioxidants.

Doubtless God could have made a better berry (than the strawberry).-William Allen Butler

On top of this, each berry you consume during the day has special properties that make it particularly worth your while. For example, cranberries help you ward off urinary tract infections, strawberries lower your blood pressure and increase your good (high-density lipoprotein or HDL) cholesterol, blueberries are considered useful for fighting coughs, and blackberries are great at protecting you against heart disease. Want to get the biggest bang for your berry buck? Don’t just eat one type of berry all by itself. Mix up a few types of different berries, and the accumulative result will be substantially greater than eating one type of berry on its own.

Believe it or not, there are more reasons to put berries higher on your priority list. Because not only are they delicious and full of great stuff for your body, but they’re also low in calories and add no fat, cholesterol, or sodium to your diet. So by eating plenty of berries, you add nothing but good stuff to your body!

How Berries

No matter what time of the day or night, there is always an opportunity to add some berries. Want some easy ways to slip your favorite berries into your daily regimen? No problem.

Breakfast: Eating berries first thing in the morning is a great way to give your body a boost for the day. Add berries by tossing some cut-up strawberries or a handful of blueberries on top of pancakes; add blackberries to a cup of vanilla yogurt; or sprinkle some raspberries on top of your favorite cereal. When you’re in a time crunch, spread some organic blackberry jam on a piece of toast or drink a glass of cranberry juice.

Lunch: It may seem obvious, but a small bowl of berries goes with just about any food on planet Earth. Mix a few raspberries and blackberries with some blueberries and strawberries, and you’ll have a berry-tastic lunch that will make all your other lunches seem dull.

Dinner: You may not think that salads are the most exciting food, but berries can change that. With a few strawberry slivers, your green salad gets some much-needed color and flavor. Feel really creative? Find a recipe for berry-based salsa, make it up as directed, and add it on top of your favorite chicken or fish dish.

Snacks: Between meals and need something to keep your hunger at bay? Leave the candy bars and potato chips on the shelf and go with a couple handfuls of berries instead. Having a hard time finding fresh berries to snack on? Get a frozen bag of your favorite berries and have them ready for a cool treat!


Eating on Overtime

A few tricks to keep your diet healthy even when your job has you working late.

You’ve worked a long time to get where you are at your job. You’ve worked even longer to get yourself into healthy eating habits. Suddenly, you’re at a pivotal moment when your job has you working over and you’re stuck wondering how to avoid falling back into your unhealthy-eating ways.

What can you do to keep your diet and that of your family from suffering because of your late hours?

Plan Ahead

Is working overtime a given for you? Then stop making excuses and start planning ahead of time. Know you’re going to stay late at the office or the work site a few days each week? Don’t wait until you’re working overtime to figure out how you’re going to avoid dropping by the fast-food restaurant on the way home. Think about it a night or two ahead of time and do something about it.

What exactly can you do? Do what busy people across the planet do. Cook a week’s worth of meals on your off days and toss the food in the freezer. That way, when you’re pressed for time, all you have to do is toss dinner in the oven for a few minutes, and you’re good to go. If you aren’t motivated to cook a week’s worth of meals at once, cook too much food every time you cook and eat on it for two or three nights. You’ll get tired of eating spaghetti after two nights, but eating leftovers will save you an incredible amount of time and prevent you from making poor food choices.

Snack Healthily

Dinnertime should be a sacred time during which you sit down with the entire family to be together and discuss the day’s happenings. While the meal itself is sacred, don’t hold the time as such. Instead, have a little flex with your mealtime.

Have to stay at the office for another hour? Don’t fret. Just grab a handful of carrot sticks or a dozen fresh blueberries to help you fight the temptation to grab a greasy pizza on the way home. And before you walk into your last meeting of the day, call your family and remind them that they can find healthy snacks in the kitchen cabinet. This way, they’ll have a small and healthy snack instead of filling up on snack cakes and pudding cups.

Spread the Love

Want a great way to get out of spending an hour cooking when you get home after a grueling day at work? Show your family around the kitchen. Even youngsters can lend a hand in the cooking effort, and every minute you have someone helping in the kitchen is another minute saved, which puts you another minute closer to eating time.

Don’t have a spouse or kids? Beg your roommate to help as you try to maintain a healthy diet despite a hectic work schedule. Living on your own? Then you may just need to cook all your weekly meals at one time after all. Or you may want to hunt down a business that specializes in cooking healthy meals and will deliver the meals to your home or even your workplace. That way, even if you’re stuck working until the wee hours of the morning, you can enjoy a healthy and filling dinner.

When Dinner Is at Work

Sometimes, you’ve got to work so late that you’re not worried about getting home in time for a healthy dinner. You’re worried about getting dinner at all. But don’t let these situations turn into a fattening take-out meal. Go potluck with your coworkers!

To do this, talk with your coworkers about the idea the day before you’re stuck at work for the long haul. Have everyone bring one healthy food item, and have everyone sit down for dinner together. It may not be as nice as being at home, but sharing meal responsibilities with your work family is a surefire way to increase camaraderie, promote healthier lives, and help you get the night’s work done in record time.


Don’t Worry, Be Happy

Tired of having a bad attitude? Do something about it.

In life, there are some things you can’t change: your family history of cancer, the grades you made in elementary school, your lopsided smile. But your attitude is something you can give a complete makeover to – if you’re willing.

What can you do to take your poor attitude and flip it on its head? You’re about to find out some of the tricks of the happy trade!

Believe It

Want to kick your sour ways to the curb? You’ve got to know you can do it! Only when you’re confident in your ability to change your attitude will you be prepared to change your attitude. Don’t feel capable of such a modification? Then you’ve already lost the fight. Feel good about your likelihood of changing your attitude for good? Then keep reading.

Attitude is a little thing that makes a big difference. –Winston Churchill

Stick with Smiling

Know the old mantra, “Fake it ‘till you make it”? You’ll need to live by this one when changing your attitude. Because while you may think your good attitude will automatically transform how you see the world, you’ll still have bad days. Instead of letting these days drag you back into your old bad attitude, be ready for them with a smile. Not sure how to smile through the frustrating times life brings your way? Don’t stop reading!

Focus on the Positive

There will always be something bad going on in the world. Watch the news, and you’ll learn that something bad happens every day. But don’t let it get you down. Because the news rarely ends on a sour note. After a long broadcast displaying the woes of modern society, most news shows end with a positive story: a firefighter who saved a kitten or a dyslexic child who won the spelling bee. Watch these stories, too, and let them remind you that life isn’t always bad. It’s actually quite wonderful if you pay attention. So pay attention to the positive, and dwell on it.

Think before Reacting

Have a problem blowing up when a problem comes your way? You need to think a bit more. By spending a little time thinking through an issue, you can calm yourself down and even put a positive spin on it. While it is very upsetting that your dishwasher isn’t working, you don’t have to get upset. Take a deep breath, think about what the problem could be, and smile. Then pop open the dishwasher and correct the problem. Or if you get angry when doing projects (because they never seem to go your way), call someone to do it for you.

Speak Well

When you have a bad attitude, certain words come out of your mouth. The most obvious ones are those nasty words that no one should say – the ones you would discipline your children for saying. Get rid of them. Equally important is to get rid of some other words that are keeping your attitude change from affecting your whole person. These words include “can’t,” “maybe,” and “try.” If you’re going to have a positive attitude, you need to be ready to do things. There is no room for trying, riding the fence, or doubting your abilities. A positive attitude is one that says, “Yes!”

See the Impact

While you may think your negative attitude only affects you, it has a direct impact on the people you interact with each day. The good news is that your positive attitude can do the same thing. By smiling and being kind, you can encourage others who may be feeling down. In fact, a kind word spoken at the right time can have significant, life-long impacts on someone’s life. So the next time you feel like letting your bad attitude ruin your day, remember it may also ruin someone else’s and get positive for the sake of others.


When You’re Not the Quitter

Know a smoker or two? Here’s how you can help them quit.

With approximately one-third of all people in the world smoking, odds are you know a handful of them. Maybe they have been smoking for years or only a few months, maybe they’re tried to quit on their own in the past, or maybe they’ve never attempted to end their addiction to tobacco.

Though most smokers are aware of the long list of health problems associated with smoking, (lung cancer, high blood pressure, heart disease, diabetes, gum disease, and infertility to name a few), the addiction to nicotine is still hard to break.

That’s where you come in. But how can you help someone you love kick butts?

Emotional Habit

There are many approaches to stopping smoking, and some are more successful than others. What makes smoking so tough to quit is that it becomes more than a physical habit to break. It is also a mental addiction. While your loved one’s body becomes physically dependent on the drug nicotine, his or her mind also becomes addicted to the pleasant feelings that result from nicotine. Therefore, overcoming smoking requires dealing with the physical, emotional, and social aspects of the addiction.

This emotional component of smoking is where it is helpful for a smoker to have a friend, family member, or support group by their side as they quit smoking. If you know people trying to quit, they need support more than you think. Smokers may think they can do it all on their own, but the success rate for quitting is much higher for those who have emotional support through the process.

Be There

Helping someone quit smoking may involve various ways of support. It may mean keeping them accountable by calling and checking in every few hours or days to see how they are doing. By doing this, smokers are constantly aware that they have to meet someone else’s expectations. So every time they fall off the wagon, they don’t just fail themselves. They’re failing you. While you shouldn’t use this power to beat down smokers when they slip up, it is vital for smokers to know someone else is concerned for their success.

At the same time you’re keeping tabs on their success, be ready to give them a pat on the back along the way. Words of encouragement let the quitters-in-progress know they are not alone, and that they’re making progress. To make it easier for loved ones to quit, make yourself available anytime day or night when they may need to talk through cravings or just need support.

Refocus and Reward

It may be helpful for those trying to quit smoking to have a friend distract them from addictive thoughts and feelings. Take them to a non-smoking environment and do something enjoyable to get their mind off what their body and mind says they need. Try to replace the pleasant feelings found from nicotine with healthy alternatives. This may mean another hangout location, going on a walk, or giving quitters something to keep in their mouths such as gum or carrot sticks.

Finally, don’t underestimate the power of rewards. Follow a smoke-free week by paying for your loved one’s meal at the restaurant of his or her choice. Or after a month of no smoking, take a weekend trip to a fun destination. Start with small rewards and look to the future for long-term rewards. And you should also remind them of the many rewards their bodies reap along the way. After quitting smoking, they’ll begin to sleep sleep, have more energy and more money, smell better, and enjoy better overall health.

So if you have friends and family members who need to quit, don’t leave them to do it on their own. Be aware of their emotional needs through this process and stick by their side until you reach the fresh air!

When They’re Ready.

Regardless of your passion and compassion for loved ones, you cannot force them to quit. You can only help when they’re ready to make the change.


Why the Dry?

Getting the cut-and-dry on dry mouth.

Ever noticed your mouth feeling unusually dry? Ever had cracked lips? Or had trouble swallowing or speaking? These are a few symptoms of a condition known as dry mouth. There are many different causes of dry mouth, and while it may seem innocent, it can lead to eating difficulties as your teeth begin to decay.

Thankfully, you don’t have to live with dry mouth and suffer the consequences, because treatment is available.

Bring It On

Dry mouth results when there is a lack of saliva in the mouth. Gross as it may be, saliva is important because it reduces the amount of bacteria in your mouth and washes away food particles left in your mouth after a mouth-watering lunch. Saliva also helps you taste your food, helps you swallow, and aids in digestion.

There are many symptoms when you’re not producing adequate amounts of saliva. They include general mouth dryness, cracked or chapped lips, thick or stringy saliva, bad breath, sore throat, difficulty swallowing or speaking, fungal infections, a strange sense of taste, and an increase in tooth and gum problems. Women with dry mouth may also find that their lipstick sticks to their teeth.

So why the dryness? The most common cause of mouth dryness is medication. Watch a few medication commercials and you’re bound to hear at least one warning of the potential for dry mouth. On top of hundreds of prescription and over-the-counter drugs, chemotherapy, smoking or chewing tobacco, head and neck radiation treatments, and injuries or surgery in the neck or head area may also cause dry mouth. Additionally, certain health conditions and even their treatments may lead to dry mouth. Some of the most common culprits include diabetes, Parkinson’s, Sjogren’s syndrome, HIV/AIDS, depression and anxiety disorders, and snoring.

After Diagnosis

Now that you know the facts, what can you do? If you experience dry mouth, make an appointment with your physician or dentist. Be prepared to answer questions regarding your symptoms, recent life changes, and have a list of all your medications and vitamins. With these questions, your physician can determine the cause of your dry mouth, the right tests to verify the cause, whether the condition is temporary or long-term, and the appropriate treatment.

If medication is the likely cause of your dry mouth, your doctor may change your dosage or prescribe a similar medication that does not have the side effect of dry mouth. There are also medications that stimulate the production of saliva. If dry mouth is severe, your dentist can make teeth coverings filled with fluoride to be worn during sleep.

On the other hand, if your condition is not easily resolved, there are ways to relieve your symptoms and lessen the likelihood of tooth decay.

Some ways to manage dry mouth and keep your teeth healthy include the following:

  • suck sugar-free candies or chew sugar-free gum
  • avoid acidic, sugary food and drink that lead to tooth decay
  • practice good oral hygiene
  • sip water throughout the day and while you eat
  • don’t use tobacco products
  • breathe through your nose instead of your mouth
  • use a room humidifier at night to increase the moisture in the air

Dry mouth can be an uncomfortable and possibly harmful condition that should not go untreated. For the health of your teeth and for your enjoyment of the simple pleasure of eating, be sure to keep your mouth healthy and moist.

Water the Stink.

Dry mouth has a wide range of causes and symptoms. One of the most common causes is dehydration, and a common symptom is bad breath. Stuck with bad breath? ask yourself if you’re drinking enough water. Then grab a glass of H2O. You may kill two birds with one stone.


Taking the Stigma from Astigmatism

What you should know to see astigmatism clearly.

It sounds rare and awful, something that only happens to a select few and is incurable. However, astigmatism is actually a fairly common, minor eye condition that is easily treated.
If you’re ready to see this condition more clearly, keep reading.

Just Another Vision Problem

Astigmatism occurs when the eye doesn’t focus light properly, the same problem that causes farsightedness and nearsightedness. With astigmatism, the front surface of your eye, the cornea, or the lens, is irregularly curved. Instead of a smooth round ball, the cornea is shaped like a football, resulting in blurred vision.

While you may have heard of people winding up with astigmatism from sitting too close to the television, it’s not true. Rather, astigmatism is often a hereditary disorder and is frequently present at birth.

See It Early

It’s possible to have astigmatism in such a mild form that it doesn’t require treatment. It is also possible to have astigmatism alongside being nearsightedness or farsightedness. So how do you know if you have astigmatism?

The following symptoms may indicate astigmatism:

  • you have distorted or blurred eyesight that interferes with your normal everyday activities
  • you have to strain your eyes to see clearly
  • you have regular headaches without an obvious cause If you experience any of these symptoms, an appointment with your optometrist can help get to the root of your problem.

To determine the presence and degree of astigmatism, your optometrist will perform a few tests to measure how well your eyes reflect light as well as the curvature of the cornea. The results of these tests help determine the best treatment to deal with your irregularly shaped cornea and blurred vision.

Treatment Time

Sometimes, astigmatism can correct itself over time. Many times, however, astigmatism symptoms worsen over time and require either corrective lenses or surgical intervention. Depending on your preference, you can wear glasses or contact lenses with that compensate for your uneven cornea or contact lenses. Based on the severity of your astigmatism and how well you respond to glasses or contacts, your optometrist will help decide which kind would be right for you.

There is also an exciting advance in astigmatism treatment. With a special type of hard contact lenses, you only keep the lenses in for a few hours each day. Gradually, your eyes take on the proper round shape of the lenses. As the shape of your eyes change, your need for corrective lenses diminishes. Eventually, you only wear the contacts on occasion to maintain the proper shape of your eyes.

For a more permanent solution, many turn to LASIK, LASEK, or PRK (photorefractive keratectomy) surgery. During LASIK surgery, the doctor makes a small, hinged cut in the cornea. A laser is then inserted through the flap to reshape the cornea. With PRK, the surgeon removes the outer layer of the cornea and uses the laser to shape the cornea. And LASEK surgery requires a very thin layer of the cornea to be folded over to allow insertion of the eye-shaping laser.

See the Doc

Been a while since you’ve had your peepers checked? Having regular optometry visits ensures you see as well as possible. So how often should you see your optometrist?

Until you hit the age of 55 or so, getting an eye exam every one to five years will typically suffice. Over age 55, your eyes should be examined every one to three years, and once you are beyond 65, it’s smart to be checked out even more often. If you have eyesight problems, diabetes, or if you’re at risk for eye diseases like glaucoma, check with your optometrist to determine how frequent you need an eye examination.


Prevent a Stroke

Maintain your mobility, communication ability, and quality of life – for the rest of your life.

Want to live life to the fullest, enjoying your children and grandchildren for years to come?

Then you’re going to have to take some steps today to give yourself the greatest possible protection against a life-changing or life-threatening stroke tomorrow and well into the future.

What can you do to arm yourself against one of the leading causes of disability across the globe? You’re about to find out.

Put Your Food Where Your Mouth Is

As with most conditions, one of the first places to look for protection against stroke is your mouth. Pay careful attention to what you’re putting in it every day, and do your best to make sure you’re filling up with as much good stuff as possible.

Wondering what the good stuff is? It’s what mama always told you to eat: fresh fruits, vegetables, and whole grains. Get at least eight servings of fruits and vegetables each day, and your likelihood of suffering a stroke drops drastically. At the same time you’re amping up your good food intake, it’s a good idea to curb your appetite for salty foods and foods that have saturated fat or hydrogenated fat, as these can actually lead to stroke.

Keep the Bad Stuff Away

Now that you know what you should be eating, there are a couple things you’ll need to avoid putting in your mouth that aren’t foods. The first is cigarettes. Despite what they may do for your mood, your nerves, or your image, smoking wreaks havoc on your entire body, including the arteries that go through your neck. When these arteries are clogged and damaged, stroke can result.

Second on the chopping block is alcohol. No, you don’t have to cut alcohol out of your life altogether. But you do have to be smart about your consumption of it. Drink no more than a couple glasses of alcohol each day, and do your best to avoid high-calorie alcoholic beverages. These may taste good going down, but they don’t help your body avoid stroke once they settle into your belly.

Work It Out Often

So you’re eating the right foods, you’ve stopped smoking, and you’re drinking more responsibly. However, there’s still something else you should be doing every day to help your body fight against a potential stroke. You’ve got to get out from behind your computer desk, step away from your kitchen table, get up off the couch, and go to your local gym for a rigorous workout.

Get in at least 30 minutes of exercise five days a week, and you can reduce your risk for stroke by nearly 25 percent. Sound too good to be true? Talk with your physician to see what he or she thinks. Or better yet – get in the gym and start working out more regularly, with more intensity. The way you’ll feel after a few good workouts should be enough to convince you that your routine is indeed leading to the greatest level of stroke protection you’ve ever enjoyed.

What You’ll See

Recognizing stroke is key to a full recovery. Someone who is in the midst of a stroke will experience the sudden onset of the following:

  • difficulty speaking
  • severe headache with no known cause
  • confusion or difficulty understanding speech
  • changes in vision
  • loss of movement, tingling, weakness, or numbness in the face, arm, or leg – especially on only one side of the body
  • problems walking or maintaining balance

If any of these symptoms exist, don’t waste time sitting around. Get to the hospital immediately. There is a short window of time following a stroke that allows the sufferer to sidestep many long-term consequences, but you’ve got to move fast.


Battling Post-Workout Soreness

A few tips to ease the soreness in your muscles and get them ready for your next trip to the gym.

Working out and muscle soreness go together like peanut butter and jelly. Experiencing a bit of pain following a good workout is practically inevitable, and while you may want to skip the gym to get over the pain, there are better ways to overcome your soreness.

Wondering what they are? Read on to find out.

Stretch It Out

For many people, the idea of stretching is old fashioned, doing nothing but cutting back on the amount of time spent actually working out. However, if you want to beat soreness and avoid greater injury, stretching is a must. The best way to incorporate stretching into your exercise regimen is to do some light exercise first and then stretch out the muscles you will use during your routine.

But don’t only stretch before you workout. You’ll also want to stretch after a workout. Doing this will allow you to reap the benefits of reduced soreness, reduced risk of injury, and increased range of motion.

Apply Warmth, Cold, and Pressure

Another great way to beat muscle soreness is to apply heat and cold. If you find yourself dealing with regular soreness, toss some ice in a plastic bag and place the bag on the muscles bothering you most. You can also apply a heating pad, which will help bring additional blood to the site of your soreness and therefore bring some relief. Just be sure to not leave the heat or ice on your sore muscles for more than 15 minutes at a time.

When you want an even more enjoyable way to overcome exercise-induced soreness, beg your significant other for a massage or head to the office of a massage therapist. After a good massage, you’ll feel better than you have in a long time and be ready to keep on your workout schedule.

Work It Again

Feeling sore can make you want to stay in bed, applying ice and heat and more ice and more heat. However, staying still at home is not going to help you beat your soreness. Actually, this will cause you to suffer soreness after every workout from here to eternity. To beat your muscle soreness, get back out there and get some more exercise. Once you’ve been exercising for a few minutes and get past your initial discomfort, the aches you felt will be a thing of the past.

For the best protection, you should work out all your various muscles on a regular basis. This way, you can go ahead and let all the muscles in your body grow sore and in the process get more accustomed to working out. In the end, this will result in less post-workout soreness.

Bringing the Pain

Wish you could altogether do away with muscle soreness after working out? Well…you can’t. Because what you’re dealing with after exercising is as natural and inescapable as death.

The pain you experience after a good workout is known as delayed onset muscle soreness, a.k.a. DOMS. True to its name, DOMS sets in a bit after you’re done working out – between 24 and 48 hours later. Your DOMS shows up when you push your muscles beyond what they’re used to, causing tiny tears in the muscles being worked out. But have no fear.

These tears are not dangerous for the long-term health and function of your muscles. Beyond some post-workout soreness, the tears should have no consequences.

In the event you experience pain immediately after a workout or your pain does not subside after a few days, you may have done more than push your muscles to cause DOMS. You may have suffered a more serious muscle trauma. If a few days of rest don’t help you overcome the pain, contact your physician to prevent a more serious injury


Can You Increase Your Bust?

Why yes you can. Here’s how.

“We must, we must, we must increase our bust!” As a child, you sang it jokingly with your close friends. As a teenager, you shouted it with passion and vigor. Now, you say it as if the words alone could cause your breasts to leap cup sizes in an instant. But without plastic surgery, is it actually possible to help your chest grow? Yes it is – as long as you don’t expect to jump from an A cup to a D cup.

If you’re interested in increasing your bust and feeling better about your body, give these simple and effective exercises a shot.

You know it’s a bad day when you put your bra on backwards and it fits better. – Unknown

Modified Push-Ups: Start on your knees, with your arms bearing the weight of your body and your elbows crossed and lifted off the ground. Keeping your back straight, lower your body to the floor. Try to touch the floor with your chest. Raise your body off the floor, using only your arms. Return to your original position, but don’t lock your elbows at the top of the exercise. Rather, begin your next push-up. Your initial goal should be three sets of 10. In a few weeks, you should be able to work your way up to three sets of 20.

Wall Push-Ups: Standing about two feet from a wall, place your hands on the wall. Keep your body in a straight line as you lower yourself toward the wall. Once you reach the wall, slowly push your body back to the starting position and repeat for three sets of 10 to 15 repetitions. Throughout the exercise, focus on keeping your pectorals flexed.

Front Lift: With your legs hip-width apart and your knees bent slightly, stand with a two- to five-pound weight in each hand. Begin to lift your arms straight in front of your body, keeping your elbows bent slightly. Once you reach shoulder-height, pause for two seconds, return to the starting position, and repeat. Go for three sets of 10 or 12.

Pectoral Presses: An exercise that is very similar to the bench press (bench presses are also effective bust boosters), pectoral presses help beef up the muscles behind the breasts. All you have to do is lie down on a weight bench, an aerobic step, or the floor, and grab some light weights (five pounds is fine for starters). Then, place the weights next to your armpits, allowing your elbows to bow out to either side of your body. Push the weight straight up until your arms are fully extended overhead, slowly lower your arms back to the starting position, and repeat for three sets of 12.

Isometric Chest Contractions: Grab a towel and stand with your abdominal muscles tight and your knees bent slightly. With the towel in front of you at shoulder level, begin simultaneously pulling the towel in opposite directions. As you perform the contractions, pull the towel in a rapid pulsing pattern, but don’t allow the towel to go limp between pulses. Do this three times a day for one minute each and your chest and self-esteem will reap the benefits.

Get Straight: A final secret to helping your bust grow larger is to have good posture. By sitting and standing up straight, you push your chest out and instantly increase your bust. And if you don’t think good posture is exercise, try it for a few days. It’s not as easy as it sounds.

While these techniques will help your chest appear larger, they actually won’t cause your breasts to grow larger. They simply work to strengthen and firm the muscles behind the breasts. But since they work to give the appearance you seek, these little steps may be enough to keep you from more dramatic and expensive options.

Bringing the Pain

Wish you could altogether do away with muscle soreness after working out? Well…you can’t. Because what you’re dealing with after exercising is as natural and inescapable as death.

The pain you experience after a good workout is known as delayed onset muscle soreness, a.k.a. DOMS. True to its name, DOMS sets in a bit after you’re done working out – between 24 and 48 hours later. Your DOMS shows up when you push your muscles beyond what they’re used to, causing tiny tears in the muscles being worked out. But have no fear.

These tears are not dangerous for the long-term health and function of your muscles. Beyond some post-workout soreness, the tears should have no consequences.

In the event you experience pain immediately after a workout or your pain does not subside after a few days, you may have done more than push your muscles to cause DOMS. You may have suffered a more serious muscle trauma. If a few days of rest don’t help you overcome the pain, contact your physician to prevent a more serious injury