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Five Tips for Managing Sciatica at Home

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Home remedies for sciatica nerve pain

Anywhere from one to ten percent of the population currently suffers from sciatica. If you’re part of this group, you know how frustrating and debilitating it can be.

Sciatica pain is no joke, but there are lots of things you can do from the comfort of your own home to manage it and minimize your symptoms. Read on to learn about five different ways you can manage your sciatica pain without leaving the house.

1. Yoga

Medical experts generally agree that gentle yoga is one of the best things you can do to treat sciatica at home. This is especially true for people who sit for extended periods of time as part of their job.

Spending time stretching regularly helps minimize muscle stiffness, pain, and inflammation. The best yoga poses to relieve sciatica are those that target the legs, lower back, and hips. Some good poses to include in your routine include:

  • Bound angle pose — stretches the outer hips, lower back, and inner thighs
  • Cobra pose — stretches the lower back, chest, and hip flexors
  • Downward facing dog — stretches the shoulders, back, and hamstrings
  • Reclined pigeon pose — stretches the outer hip
  • Half lord of the fishes pose — stretches the outer hip and helps improve posture to minimize pressure on the low back

These poses can be helpful when you’re dealing with a sciatica flare-up. But, it’s also important to do them consistently, even when you’re not feeling any pain, to prevent muscle imbalances or tension that could trigger a flare.

2. Gentle Exercise

In addition to yoga, other forms of exercise are also beneficial for people who suffer from sciatica. When you’re in pain, working out is probably the last thing you want to do. But, remaining sedentary typically makes things worse in the long run.

You don’t have to run a marathon or lift super heavy weights to experience the benefits of exercise. Gentle movements that get the blood flowing are great for reducing inflammation and pain.

Some good exercises to do when you’re dealing with a flare-up include:

  • Walking
  • Pilates
  • Isometric exercises
  • Bodyweight exercises like squats and lunges

3. Hot and Cold Therapy

If you simply can’t bear movement, either in the form of yoga or another type of exercise, another inexpensive way to manage sciatica at home is to treat it with some hot and cold therapy.

Placing a heating pad — set to the low or medium setting — or hot water bottle on your lower back in 15-20 minute increments throughout the day can help loosen up your tight muscles and improve circulation.

If you don’t have a heating pad or hot water bottle handy, you can also benefit from soaking in a warm bath. You can even add some Epsom salts to the bath water to further minimize inflammation.

In addition to treating your pain with heat, you can also apply an ice pack to your back for 10-15 minutes at a time to help numb your pain. Many people like the alternate between heat and ice throughout the day when they’re struggling with a flare-up.

4. Capsaicin Cream

Capsaicin, the component of cayenne pepper that gives it its spicy flavor, has been shown to be an effective natural pain reliever. It works by depleting the body’s levels of substance P, a neurotransmitter that transports pain signals.

There are many creams that you can buy at your local drugstore that contain capsaicin. To see its pain-relieving benefits, look for a cream that contains between 0.025 and 0.075 percent capsaicin.

You can also make your own capsaicin cream by mixing powdered cayenne pepper with a carrier oil like coconut oil or sesame oil.

Whichever type of capsaicin cream you use, apply it to your lower back up to four times per day. It will probably cause a burning sensation when you first apply it, but that will subside with time. Be sure to avoid applying the cream to broken or otherwise irritated skin.

5. Turmeric

5 effective home remedies for sciatica

Another natural remedy that is highly effective for treating sciatica — and other forms of pain — is turmeric. Turmeric contains a compound called curcumin, which has powerful anti-inflammatory properties.

Many people like to add turmeric powder to their food or beverages. If you go this route, be sure to mix in some black pepper, too. Black pepper increases the bio-availability of curcumin.

You can also buy turmeric supplements at your local pharmacy or health food store. These supplements can be better than turmeric powder when you’re in the middle of a painful flare-up — they’re more potent and will take effect much faster.

You can continue to use turmeric powder, though, to prevent inflammation and future flare-ups.

Turmeric and turmeric supplements are generally considered safe. But, people who are taking blood thinners or diabetes medication, as well as those who suffer from gallstones, should avoid taking them without first talking to their doctor.

Conclusion

Sciatica is never pleasant to deal with, but these five at-home remedies can help you manage your pain and decrease your risk of experiencing future flare-ups. Give them a try the next time the pain strikes, or pass them along to a friend or family member who could benefit from them.

Author Bio: Natalie Thongrit is a freelance writer who focuses primarily on fitness, health, and wellness-related content. You can connect with her on Twitter or LinkedIn, or check out her portfolio to read more of her work.

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What Are the Common Causes of Facial Sweating and How To Get Rid of It

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Hyperhidrosis, commonly known as excessive sweating affects many people worldwide. There are many types of hyperhidrosis, amongst which sweaty palms and facial sweating are the most common. Most often than not, facial sweating is accompanied by blushing as both acts are triggered by a malfunction in the body’s sympathetic nervous system.

Facial sweating many not necessarily have medical implications all the time but certainly cause a lot of discomfort and embarrassment. People suffering from this condition also have low self esteem and are not very confident. They also have a higher anxiety level.

Causes of Facial Sweating

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Facial sweating can leave a person feeling uncomfortable and embarrassed. Many people suffer from this condition but the causes for it may vary. Listed below are few most common causes for facial sweating.

1. Hereditary

This means that elders in your family, most probably a mother or father could also be suffering from this condition and has now passed it on to their offspring. Humans have between two and four million sweat glands in their body. This amount and the location of these sweat glands are related to heredity.

2. Hormone Imbalance

An irregularity in the activities of the brain and nerves can also cause facial sweating. The body’s sympathetic nervous system is responsible for guarding the body and sends instructions to the brain to open and close sweat glands based on environment conditions.

Thus, when the body experiences unusual conditions, the nervous system send mixed signals to the brain which leads to excessive sweating in the face. Emotions such as stress, nervousness, depression and anxiety can cause similar instances as it causes alterations of nerve activity in the hypothalamus.

3. Obesity

Weight issues can also lead to facial sweating. Overweight people tend to sweat more than slimmer ones because the body excretes excess minerals stored in the form on sweat. If the sweat glands are overactive in the face, it leads to facial sweating.

Treatments for Facial Sweating

1. Aloe Vera

Facial sweating can be treated with the help of aloe vera juice. Though it is milder than pure aloe vera, it is very effective in cooling the skin and brings down body temperature which causes reduction in sweating. Aloe vera juice is especially effective in regions with hotter weather and higher temperatures.

2. Witch Hazel

Witch Hazel is an effective astringent that dries out the skin and keeps it from getting sweaty. However, people with sensitive skin type should be careful while using this product as it could have adverse effects of such skin type. Antiperspirant wipes are also a good way to keep facial sweating in check. These products work gently on the skin without causing skin irritation and are designed especially to be used on the face. However, all these solutions are temporary treatments for facial sweating.

There are certain other treatments which can help you to get rid of excessive facial sweating such as High strength antiperspirants, Botox injections, Iontophoresis machine, Endoscopic thoracic sympathectomy surgery. Facial skin is very delicate and sensitive and hence one needs to be extra careful about what treatment one chooses to deal with facial sweating. Medical treatments like surgery and Botox can cause serious damage to the face if not carried out in the right manner. It is best to opt for iontophoresis machine which are safer and can be used as frequently as desired.

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Tips For Getting A Better Nights Sleep

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Are you struggling to get to sleep at night? You aren’t alone. In fact more people than ever before are finding it harder to get to sleep in the first place then stay asleep all night long. Stress, busy lives and all kinds of other problems can result in insomnia, and this can have a major impact on your health and well-being. If you’re always grumpy in the morning, it’s time to follow these expert tips to improve your bedtime routine and to get yourself into a better sleep schedule so you can optimize your sleeping patterns.

Go To Bed At The Same Time

Sleeping problems, How to sleep well

Lots of us have chaotic lifestyles and that often means that we have wildly different bedtimes on different days. That’s no good if you’re struggling with insomnia. Going to bed at a set hour every night and waking up at the same time, even at the weekend, will regulate your body clock and improve your sleep problems.

Relax At Night

Develop a bedtime ritual that relaxes you and helps you to get in the right frame of mind for sleep. Avoid bright screens and bright lights at night and choose activities which aren’t exciting or stress-inducing.

Don’t Nap

If you’re struggling to sleep at night, don’t nap during the afternoon. While power naps can help people cope when they’re tired in the day, they can affect their ability to sleep at bedtime. Eliminate catnaps and persevere through the day for a better night’s sleep.

Take Exercise

Exercise will make you feel tired, and the more vigorous the better. Avoid exercising too late at night though as this could stop you from sleeping.

Design A Healthy Sleep Environment

You should make sure your bedroom has the right conditions to promote sleep. Keep the temperature between 60-67 degrees for optimal sleep, and make sure there are no noises which could be disturbing. If lights are disturbing you at night, install blackout shades or wear an eye mask. Ear plugs could also help.

Make Your Bed Comfortable

It goes without saying that you need a comfortable bed for you to sleep well. Choose the best pillows and mattress you can afford and choose a supportive and comfortable mattress. If yours is older than around 9-10 years, it’s time to replace it. Making your bed as cozy and inviting as possible will promote good sleep, but make sure you choose bedding which is allergen-free. There are pillows and comforters available which are anti-allergy which could be the best choice for you.

Avoid Stimulants

If you usually eat late at night, you should move your mealtime to an earlier hour. Eating heavy meals during the evening is always a bad idea and will negatively impact your sleep. You should also avoid cigarettes and alcohol since nicotine and caffeine also disrupt your sleep patterns. Avoid eating a large meal within 2-3 hours of bedtime. If you’re hungry, eat a small snack around an hour before you go to bed.

Winding Down

Everyone’s body needs sufficient time to get into its sleep mode. That’s why you need to spend around an hour before you go to bed doing something calming and relaxing like reading a book. Electronic devices like laptops and smartphones can often worsen your sleep since the light which emanates from the screen will activate your brain.

What To Do If You Wake During The Night

Sometimes, getting to sleep isn’t the problem, it’s staying asleep that’s a major issue. If that sounds like you, you need to handle your disrupted sleep pattern in the right way. If you’re struggling to sleep get up and try doing something relaxing and peaceful until you start feeling tired again. If you wake during the night don’t check your phone as this could trigger you to be fully awake again. Don’t switch on the TV either as the bright light will affect your body rhythms.

If you’re still finding it hard to sleep on a regular basis go and talk to a doctor or discuss your problems with a sleep specialist. You might also want to start your own sleep diary which will help you to spot patterns or problems in your sleep habits so you can put changes in place.

 

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5 Benefits of Pilates for Alzheimer’s

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Pilates has a lot of great benefits for the individual, but did you know that it could help those with Alzheimer’s? That’s right, it certainly can, and here, we’ll discuss how pilates can help Alzheimer patients, or those who are at risk for Alzheimer’s in their life.

More Physical and Mental Control

Pilates focuses on one specific element: healing the body through movement. Pilates is a non-impact sort of exercise that teaches people how to have better control of their health and their life. Breathing correctly, using the correct body alignment, and also exact movements are a big part of pilates. By emphasizing the concentration of the breathing with every movement, it brings awareness not just to the body, but it helps with achieving mental clarity.

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Movement does heal the body both in a physical and mental sense, and it can be used to help bring life to the body once more, which is a big part of treating Alzheimer’s, or even the prevention of this condition.

Improves Memory

Beginning within our late 20s until the end of our lives, we lose about 1% of the volume of our hippocampus, which is the part of the brain that is a focal part of memory and cognitive function.

What does this mean? Well, it means your brain is literally shrinking.

For a very long time, scientists thought that those with a certain amount of brain cells was a constant, but recently, they have found out that our brains can actually create new cells, which will impede the shrinkage of the brain, which in turn helps us remember actions and help to combat Alzheimer’s. It also means you’ll have better learning, problem solving, and even a higher IQ. What this means as well is that if you do pilates, you can help keep your brain working.

Exercise also improves the neurogenesis of the body, which is the creation of the brain cells, and in turn, it will protect the existing cells, since it will improve the amounts of BDNF in the body, which is a nerve compound that is essentially coined to be “Miracle-Gro for the body and mind. It’s super noticeable, in that you’ll see the differences in learning almost immediately, and you’ll be able to remember so much more.

Train the Brain!

Learning activities are actually a great way to boost your brain. If you learn new activities, you can increase the amounts of the white matter within the brain, which are the fibers your body uses for communication to other parts of the body. If the neurons do have presence there, but they aren’t connecting and transmitting brain information, eventually they’ll die and it won’t help your brain stay healthy, so yes, the white parts of the brain are very important.

That’s why they encourage older individuals to learn new activities. Learning activities are a part of brain fitness, but the thing is, you don’t have to take on some convoluted and complex new hobby just to train the brain.

Exercise alone can help with this, since it teaches the brain to multitask, and in truth, it will not only benefit the mind but also the body. If you automize this, you’ll take out the benefit of the workout in half, and also double the risk of injury. So if you’re intuitive with your exercising, and engaging in pilates, you’ll realize that you’re learning new movements that are challenging for the body, along with the mind.

A Better Functioning Nervous System

Every time we use a certain area of the brain, it sets an impulse through the spinal cord to those muscle fibers that are there. it’s obviously more complicated than that, but it’s essentially that.

When we do voluntarily engage the muscles, such as core activation within pilates, you’ll realize that you’re firing in a chain of movement that may have not been used for a long time. Did you know that you have 29 muscles just in your core? That’s a lot, and we aren’t just talking about the ones to create a six-pack. By learning to use them, it essentially allows you to cleanse the nervous system, and get it to function.

So what can a healthy nervous system do for you? Well, it allows for better communication between both the brain and other elements of the body, as well as releasing the stress-fighting hormones that you have, and also improving your hormones as well in order to have a better feeling about yourself.

Stops Stress

Stress is good to get out of the body, but it’s important to not have it within the mind. If you never address this, you won’t’ be able to create stress relief period. Pilates allows you to tame mental stress into a non-existent sort of fashion, and while it may be a bit strange, mindful movements actually are really helpful for practicing to not feel like you’re stressed out. Pilates allows for the reduction of stress and improved well-being, something that we could all benefit from.

Pilates allows you to embody the ability to handle stress in its tracks, which is a huge thing. Pilates works to help with this, and in a strange manner, it’s a way to help with so many other problems as well.

By learning how to tackle stress, you can use this in order to help you have a better control of your body. In a sense, it’s a mental exercise too, so you’ll feel so much better about this once you get a chance to really take the time to learn about this too.

Remember, it isn’t just the body that can benefit from exercise. Your brain can too, and to prevent the offset of issues later on, it’s important to consider training your brain with pilates.

Pilates is a big part of physiotherapy gold coast, and it’s used to help those who are inured, or those who have stress within the body to feel better about themselves too, and in turn, they’ll be able to combat the effects of Alzheimer’s, and in turn, be able to live a happier and more fulfilling life as a result.


Author Bio: Emily loves to write on issues related to Health. She has been in this industry for 5+ years and specialises in writing educative content on Health. She loves to read trending news to keep her updated!

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