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Dr. Marie Gabrielle Laguna

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Medical doctor-internist

Want to have a taste of protein-rich foods? If you have reduced eating meat or avoid it from your diet totally, these non-meat foods of complete protein will cover your health needs from breakfast to midnight.

Everybody is aware that protein is fundamental to great health. We require it to feel full, have energy and vitality, to assemble and repair muscle, process nutrients, and increase resistance The Recommended Dietary Allowance (RDA) is 0.8 grams of protein for each kilogram (0.36 grams for each pound) of body weight every day, which is approximately 46 grams for a usual female. However, not all protein sources are the same. Some are “complete proteins,” which implies that they contain all the fundamental amino acids that we should get from nourishment.

In case you’re limiting meat or going all vegetarian, it’s critical to get complete proteins for your body. Here’s how to get more protein in your eating regimen.

Eggs

Eggs may be your first choice, however, the type of eggs you’re eating should be considered. Homegrown eggs contain 6 grams of protein for each egg. They likewise have two times more omega-3 unsaturated fats and a 25 percent less saturated fat than eggs from chickens raised commercially.

Yogurt

This yummy complete protein is ideal for solid eaters who’ve become tired of having eggs for breakfast every morning. Normally, 8 ounces of yogurt contains around 18 grams of protein. However, don’t eat all yogurt as a choice for your protein needs, as even seasoned brands can be stacked with sugar. Stay with the plain ones and sweeten it with honey or fruits.

Pumpkin Seeds

Pumpkin seeds are delectable when toasted and prepared on a serving of mixed greens, and they are a simple snack to eat in a hurry. They’re additionally a complete protein, containing every one of the nine of the essential amino acids your body needs. Pumpkin seeds contain 12 grams of protein for every cup and eating 1/4 cup will give you half of the magnesium you require for the day. Magnesium can decrease recurrence of headaches and diminish depression. Pumpkin seeds are likewise high in tryptophan, an amino acid your body uses for good sleep.

Barley and Lentils

These plant-based proteins aren’t complete proteins when eaten alone, however when eaten together, they’re called complementary proteins because each contains the essential amino acid that the other is inadequate. So together, they make a complete protein. Barley has 23 grams of protein for every cup and is useful for controlling blood sugars. While being high in protein, lentils are likewise high in fibre and folate.

Rice and Beans

Another set of complementary proteins are beans and rice. Beans contain the amino acid lysine, one of the basic nine proteins that happens to be present in rice.

Quinoa

There’s a reason that this plant-based protein has become famous among diet-conscious people. Manu people believe it’s a grain, yet quinoa is really a seed. Usually gluten free, quinoa is filled with vitamin B, magnesium, calcium, and different nutrients. A serving of quinoa is 1/4 cup and contains 6 grams of protein.

Buckwheat

With 23 grams of protein, buckwheat is a whole grain you can’t just remove from your eating regimen. Buckwheat flour can be used for baking, or to make hotcakes, crepes, or biscuits. You probably know that soba noodles contain buckwheat flour.

So, there you have it, these 7 protein packed foods. If you want to read more medical news and health tips, feel free to read our other articles on this site!

 

Are you aware that there are certain foods that can lower your breast cancer risk? Here are some of them.

Olive Oil

Olive oil is a healthy type of fat, and now, recent studies propose that it has cancer-battling potential. Analysts in Spain led a five-year investigation of 4,300 women to track how the qualities of a Mediterranean eating regimen affected breast cancer risk. One group of females consumed additional servings of extra virgin olive oil, the other added an additional serving of nuts, and the third group diminished fat intake. The group who had olive oil had 62 percent less cancer findings than the women who just cut back on fat.

Coffee

Here is some uplifting news, coffee addicts. Researchers at Fudan University in China found that one extra cup of coffee every day can decrease your cancer by 3 percent. It has a significantly more impact on women taking the hormone treatment tamoxifen, a standard treatment for patients with estrogen receptor-positive breast cancer. An investigation from Lund University in Sweden demonstrated that women who drank at least two cups of coffee every day while taking the medication cut the probability of breast cancer recurrence by one half.

Apples

Try not to discard those apple peels, as they’re ready with cancer-fighting substances. As per a Cornell University study, triterpenoids and phytochemicals, which are substances that are found in apple peels, can repress or eliminate tumour development in breast cancer cells.

Walnuts

Indeed, even a little snack of walnuts could have a major effect on breast cancer, as indicated by an investigation from the Marshall University School of Medicine. At the point when mice with human breast cancer ate two servings of walnuts every day, they diminished their cancer’s development rate by 80 percent. Additionally, the group of mice that ate walnuts had 40 percent less tumours than those that didn’t eat the nuts. While more research is expected to affirm these discoveries for people, adding more walnuts to your eating regimen can’t hurt.

Salmon

Salmon is a popular kind of omega-3 rich fish, and omega-3 unsaturated fats can work wonders for your health and wellbeing. Chinese specialists checked on 21 studies and found that consuming n-3 polyunsaturated fatty acids such as omega-3 was related to a 14 percent decrease in breast cancer risk. Considering its anti-inflammatory properties, omega-3 fatty acids can likewise decrease breast cancer in obese postmenopausal females. This is important because denser breasts can be six times more inclined to have cancer.

Broccoli

Broccoli is included in the cruciferous vegetable family, which likewise includes kale, bok choy, cabbage, radishes, and cauliflower. Important nutrients in this group of veggies can prevent breast cancer cells from developing, yet a study from the Roswell Park Cancer Institute demonstrated that eating broccoli specifically decreased breast cancer risk in premenopausal women.

Carrots

Here’s another veggie that can keep your breasts healthy and sound. High measures of carotenoids, a colour pigment in in carrots, can diminish the risk of breast cancer by up to 28 percent, as told by a Harvard study. Specifically, alpha-carotene and beta-carotene can bring down the risk of death and recurrence from breast cancer by as much as 68 percent.

Are you at risk for breast cancer? Then a grab a bite from these foods now!

As per new research, your social media networking behaviour may influence your mind more than you know.

It May Lead to Overspending

New research proposes that overwhelming social media use may be related to bring down self-control, which marketing specialists accept could prompt higher spending. Eventually, the way you balance this is by raising your mindfulness. It’s not about investing energy in Facebook, but rather simply knowing about what it may do you.

It Changes Your Hunger

Food porn photographs can actuate the cerebrum’s reward focus and enhances hunger of viewers. A study has shown that looking at food pictures after a meal can trigger hunger. Posting a pic of your breakfast probably won’t appear to be unpleasant, however these are the photographs you should not post to any web-based social networking account.

It Upsets Your Capacity to Think Freely

One study found that individuals were more open to peer pressure in social media. People will probably alter their opinions about “loving” certain things if enough time had passed and they could see that the opposite side is popular and favoured by many.

It Harms Your Confidence

A German study focusing on social networking has found that one out of three individuals felt more worse, like lonely, disappointed or angry after investing time energy in Facebook, frequently because of insufficiencies when contrasting themselves with other people. Ensure you tell your children about online networking, so they can have better behaviour at an early age.

It Can “Butcher” Genuine Discussions

Susan Greenfield of Oxford University has contrasted online conversations with purchasing pre-packaged meat at a store. She said that maybe future generations will draw back with horror at the untidiness and prompt individual involvement of a three-dimensional, constant collaboration.

It Enacts Our Reward Focus

Peer pressure has existed well before social media. We need to take an interest in activities that will result in us being acknowledged and loved. Currently using social media raises this and cause a boundless response over our brains’ reward focus. At the University of California Los Angeles Ahmanson-Lovelace Brain Mapping Centre, researchers explore imaging known as fMRI, to see precisely how adolescents’ brains were activated while encountering an application like Instagram, where their photographs got likes. Similar mind circuits that are enacted by eating chocolate and winning cash are initiated when young people see many “likes” in their photographs. The part of the brain that demonstrated the most action is known as the core accumbens.

It Builds Your Brain's Grey Matter

In one study, a connection was found between online social network size and human brain structure. To begin with, we should recall that grey matter density decides on our capacities to do certain undertakings and accomplish certain tasks. In this examination, grey matter in the right superior temporal sulcus, the left middle temporal gyrus, and the entorhinal cortex, which are the parts of the brain in charge of social perception and memory were substantially higher if a person had a larger social network. Essentially, if you have more Facebook friends, you are presumably better at remembering things. Be that as it may, here is the mystery drawback to your internet based life fixation.

Now that you know the effects of social media on your brain, are you ready for these changes?

If you want to read more medical news and health tips, feel free to read our other articles on this site!

sleepNumerous foods contain normally natural substances that can expedite sleep and rest. Here are some of the food choices to enable you to sleep well.

Foods to Sleep Well

Walnuts

Walnuts are a good source of tryptophan, a sleep improving amino acid that helps make serotonin and melatonin, the “body clock” hormone that sets your sleep wake cycles. Also, University of Texas scientists found that walnuts contain their own source of melatonin, different from the other nourishments that will help you sleep, which may enable you to sleep faster.

Almonds

Almonds are a rich source of magnesium, a mineral required for quality sleep and for building bones. A study from the Journal of Orthomolecular Medicine found that when the body’s magnesium levels are too low, it is hard to fall asleep.

Cheese and Crackers

Old stories propose that warm milk can make you sleep, yet the fact is most dairy items are foods that make you sleep. Calcium, which is found in cheese, yogurt, and milk, enables the brain to utilize the tryptophan found in dairy to create melatonin. Also, calcium controls muscle movements during sleep.

Lettuce

A plate of mixed greens could accelerate your sleep time since lettuce contains lactucarium, which has narcotic properties and influences the brain like that of opium. You can likewise simmer three to four lettuce leaves in some water for 15 minutes. Remove from heating, include two sprigs of mint, and drink just before you go to bed.

Pretzels

Foods such as pretzels and corn chips have a high glycaemic index. In eating them, you’ll have a characteristic spike in your glucose and insulin levels, shortening the time it takes you to sleep. Ordinarily, you need enduring levels to stay away from mood swings and insulin resistance. But if you are hoping to get rest, the glucose and insulin spikes enables tryptophan to enter your brain to expedite sleep.

Tuna

Fish like fish, halibut, and salmon are high in vitamin B6, which your body needs to make melatonin and serotonin. Different foods that can help you sleep due to their high B6 levels include garlic and pistachio nuts.

Rice

White rice has a high glycaemic index, so eating it will fundamentally cut the time it takes you Sleep. Specifically, jasmine rice enables good sleep.  A study from the American Journal of Clinical Nutrition found that individuals who ate a dinner that included jasmine rice slept faster than when they ate other rice types.

Honey

The natural sugar that is found in honey somewhat raises insulin and enables tryptophan to enter the brain effortlessly. A spoonful before bed or blended with chamomile tea could give you a more peaceful rest.

Shrimp and Lobster

Another great source of tryptophan, shellfish like shrimp or lobster may expedite easier sleep.

Hummus

Chickpeas are likewise a decent source of tryptophan, so a light lunch of hummus and whole grain crackers could be a good method to speed up sleep.

Do you want to have sound sleep at night? Then consider having these foods now!

thyroid

thyroid

The thyroid, a butterfly-formed organ in the neck, produces hormones that are fundamental for digestion and brain functioning. The symptoms of a thyroid problem are often ambiguous, yet if you see any of the accompanying signs or have more than one, you should see a specialist to ask for some blood tests to measure your thyroid hormone levels.

Thyroid Symptoms

Changes in Sleep Patterns

If you’ve generally been a good sleeper however suddenly you can’t rest as the night progresses, it could signify a thyroid issue. An overactive thyroid pumps out specific hormones (triiodothyronine, known as T3, and thyroxine, known as T4) in overabundance, which can overstimulate the central nervous system and prompt sleep deprivation.

On the other side, if despite everything, you feel tired following an entire night’s sleep, or if you need to sleep more than expected, you may have an underactive thyroid, in which your body doesn’t secrete enough thyroid hormones.

Sudden Anxiety

If you’ve never experienced anxiety before yet begin to feel just recently, your thyroid may be hyperactive. An excessive number of thyroid hormones frequently cause people to feel anxious to anything.

Bowel Changes

If you are experiencing constipation always, you may have an underactive thyroid. Thyroid hormones additionally play a part in keeping your gastrointestinal system running.

An overactive thyroid can have a contrasting effect. You’ll encounter regular bowel movement, but it is more frequent.

Thinning Hair

Diminishing hair, especially on your eyebrows, is one of the numerous thyroid manifestations to keep an eye out for. An underactive or overactive thyroid diverts from your hair development cycle. Normally, most of your hair develops while some of it rests. At the point when thyroid hormones are imbalanced, an excessive amount of hair rests at one time, which implies that hair looks thinner.

Perspiring Many Times

Too much perspiring when you’re not even moving is a typical indication of a hyperactive thyroid. The thyroid controls the body’s energy generation. Higher than ordinary hormone levels mean your digestion is revved up, which makes individuals feel excessively warm.

Abnormal Weight Gain

If your pants feel tight yet you swear you haven’t changed your eating or exercise regimen, an underactive thyroid may be the reason. Absence of hormones diminishes digestion and calorie intake, so you may see steady yet unexplained weight gain.

Eating More But Not Gaining Weight

In case you are now donning smaller size garments that haven’t fit in years without a noteworthy change to your eating routine or exercise regimen, you may have an overactive thyroid, which causes an increased metabolism. Individuals frequently report that their craving is up and they’re eating a lot, yet they are shedding pounds as opposed to gaining up.

Brain Fog

When your thyroid isn’t working right, nor is your brain. With an underactive thyroid, a few people report feeling a “brain fog.” Others report encountering loss of memory, or mental tiredness. An overactive thyroid can also make it hard to focus.

Migraine headaches affect around 20 percent of the population. However, have you ever wondered how we get them?

You Eat Foods That Trigger Migraine

According to experts, foods such aged cheese and processed meats contain additives that may trigger migraine. However, the foods that cause headaches vary on their effects on the individual; foods like peas, olives, and soy sauce have allegedly caused migraines in a few people. You can keep a log of the foods that you have eaten before a migraine attack.

You Drink Sugary Drinks or Coffee

Sugary, caffeine and alcohol beverages are additionally on the off-limits list for people with migraines. These beverages can result in lack of hydration and furthermore contain additives that increase blood flow to the brain, both usual reasons for migraine headaches.

Your Sleep Cycle Has Changed

Numerous migraine headache sufferers say that missing sleep or getting excessive sleep can trigger a migraine attack. If the migraine headaches are transitory, there’s likely no compelling reason to change your sleep routine, yet if they persist, it may be a great opportunity to change your sleep schedule.

You're at risk of a stroke

If migraine headaches are not a regular thing for you, they could be an indication that you are having a stroke. Headache migraines can take on the appearance of a stroke since they have the same neurological side effects. Therefore, doctors sometimes treat it like a stroke and bring about medical treatment. Vision issues and weakness in your arms and legs are likewise headache manifestations that could flag a stroke.

You’re Feeling Stressed

Indeed, it’s true that stress at home or work could be causing that exceptional, throbbing headache in your skull. However, studies have demonstrated that meditation could be an answer for constant headaches. A study from the Wake Forest Baptist Medical Centre have found that adults with headaches who joined a meditation and yoga program for two months had shorter and less intense headache migraines than the individuals who got standard therapeutic care. The individuals from the first group additionally had less successive and less extreme headache attacks and had negligible headaches.

You’re More Sensitive to Stimulation

Gleaming lights and strong scents could be setting off your migraine headache. A study in Nature Neuroscience found that when the layers around the central nervous system get irritated, pain receptors are activated in the brain. For affectability to light, wearing shades”even during the evening”can limit the irritation.

You May Have Heart Problems

Studies have discovered that the individuals who experience the ill effects of migraine headaches could be more inclined to vascular issues like heart attacks and heart disease. Specialists push the significance of keeping up a healthy way of life that brings down hypertension and cholesterol and stopping smoking.

You’re Dehydrated

Migraine headaches can strike when your body loses more water. Ensure that you are drinking the prescribed 2.5 to 3.5 litres of water for each day to diminish your risk of a migraine attack.

Do you have vitamin deficiency? Indeed, even healthy eaters may miss the mark concerning key vitamins and minerals. Check whether you have any of these vitamin deficiency manifestations, then take our guidance on how to correct it.

Your Nails Are Fragile

When your body has low iron levels, you may look weak and pale. This may also manifest itself as brittle fingernails, or toenails or pale inner eyelids. Women with excessive menstrual bleeding are at a more serious risk for iron deficiency, as are vegetarian women.

If you are not yet in menopause, you require at least 18 milligrams (mg) or iron a day, and postmenopausal women require 8 mg. Your body best assimilates iron from animal sources, the type that is found in meat, poultry, and fish. Combine vegan sources of iron, like spinach or chickpeas, with citrus or other vitamin-C-containing foods to increase iron intake.

You Have High Blood Pressure

You may have a vitamin deficiency in vitamin D. Though just 3 percent of non-Hispanic whites are considered deficient, 31 percent of non-Hispanic blacks and 12 percent of Mexican-Americans don’t get enough. Fundamental research links a higher intake of this fat-soluble vitamin with lower blood pressure and individuals who get enough aren’t as liable to have hypertension.

Adults require 600 international units (IU) of vitamin D every day. This is one vitamin that is hard to get from food, as only few choices contain huge amounts. However, you can take swordfish, salmon, fortified milk, oranges, and mushrooms grown in sunlight. Supplementation in postmenopausal women and older men might be useful. Pick Vitamin D3 which is the active form of the vitamin.

You Have Low Blood Pressure

This is one of numerous manifestations of vitamin B12 deficiency. An absence of this water-soluble vitamin can influence the neurological framework, keeping the body from normally bringing blood pressure back up. Other indications of vitamin B12 deficiency include muscle incoordination and absence of bladder control.

Adults require 2.4 micrograms (mcg) every day. Great food sources incorporate clams, trout, salmon, and oats; meat, dairy, and eggs are also great sources. If go for the supplements, sublingual or under the tongue might be a good decision for older adults, who have difficulties in absorbing this vitamin due to lower levels of stomach acridity.

You Have Cramps

Your body needs the electrolyte potassium to create muscle and protein. A plunge in the levels of the mineral can cause muscle cramping, frequently showing up in the calf. Potassium insufficiency is occasionally caused by low intake from foods, but diarrhea, vomiting, dehydration and sweating are the more probable causes.

You require 4,700 mg of potassium every day, and food sources include sweet potatoes, bananas, avocados, and coconut water.

You Always Feel Tired

While scurvy, or vitamin C deficiency is found in historical books, deficiency of this vitamin that boosts immune resistance is found groups like smokers and individuals who are exposed to smoke. Truth be told, smokers have a three-times more risk of vitamin C insufficiency. Feeling tired constantly and irritability are symptoms that you may have low vitamin C levels.

Women require 75 mg of Vitamin C every day, and men require 90 mg. Smokers require an additional 35 mg every day. Citrus, melon, kiwi, pineapple, tomatoes, spinach, peppers, and broccoli are great sources.

 

In case you will take vitamins, minerals, and different supplements day by day to enhance your health and wellbeing, you deserve to use these simple ways to make them as effective in your body.

Take Vitamins with Food

It's a fact that you ought to take your vitamins at mealtimes. When you consume food, it starts a course of digestive processes that assimilate the vitamins from food, and this will likewise streamline the retention of the vitamins and minerals. There’s another reason as well. Taking vitamins and minerals with food counteracts nausea which a few people may feel from taking supplements. Obviously, there are exemptions to this, and its iron.

Figure Out How They Function with Your Different Medicines

Try not to overlook the different pills you are taking, as vitamins and minerals can interact with medicine and over-the-counter drugs. At times, this will make either less effective and in different cases, it could increase their effects and put you in danger for an overdose. For instance, calcium may meddle with the absorption of a thyroid medicine and many people still take them together. These drugs and supplements compete for absorption in the circulatory system and ought to be taken a couple of hours apart.  However, supplements may also enable medications to work better. Cholesterol-lowering statins may cause less muscle and joint pain if taken with supplements of coenzyme Q10 (CoQ10). CoQ10 assumes a part in muscle cell energy generation, which is the reason why supplementing with it may lessen these statin symptoms.

Know Fat-Soluble Versus Water-Soluble Vitamins

Knowing the distinction amongst fat soluble and water-soluble vitamins will enable you to get the most out of your vitamins. Fat-soluble vitamins such as vitamins A, D, E, and K are stored in the body, where they can collect may cause more harm. On the other hand, water-soluble vitamins like the B vitamins folate, thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B6, and vitamin B12, and vitamin C, are discharged in the urine so they can’t accumulate in the body like their fat-soluble partners.

Consume Fatty Food with Fat-Soluble Vitamins

Fat-soluble vitamins tend to be better consumed when eaten with fat. The boost of the vitamin with fat intake is dependent on the type of vitamin, however one study in a 2015 issue of the Journal of the Academy of Nutrition and Dietetics found that men who took vitamin D with a high-fat breakfast had 32 percent more absorption of the vitamin than the individuals who ate a zero-fat breakfast.

Think About Both Form and Function

Magnesium is a standout amongst the most underrated minerals, and a significant number of us don’t get enough of it. The issue might be how you take your magnesium supplements, as some minerals including magnesium might be less likely to be processed and digested when taken as a liquid. If a vitamin is taken as tablet or capsule, your body needs to split it up to digest it, however when consumed as a fluid, you can make it go straight to digestion. You should choose a form which you are comfortable with and make sure it contains a complete set of vitamins and minerals.

With regards to supplements, more isn’t always good!

Vitamins and minerals are fundamental to health and wellbeing, however that doesn’t imply that megadoses will keep you out of disease or make you live more. Some might be unsafe. Much of the time, it’s good to get these supplements from a healthy diet. High amounts of specific vitamins and minerals might be fitting for specific individuals, however. Talk with your doctor about supplements if you are a woman of childbearing age, are a vegetarian, have less exposure to the sun, are an athlete, or suspect that you might be malnourished. Here are some supplements that you need to waste your money and time on:

Beta-Carotene

For most adults, the suggested every day allowance of beta-carotene is 3,000 IU for men and 2,130 IU for women. Its sources include carrots, spinach, kale, and melon. Some people take is as a supplement for cancer, however the supplement can increase lung cancer in smokers and was not shown to prevent any cancers.

Folic Acid

Plan to get 400 micrograms of folic acid, which is found in bread and cereals, vegetables, and asparagus, consistently. Since it has appeared to decrease the danger of neural tube defects in infants, women take it while pregnant. Be that as it may, a few specialists caution that supplementation of folic acid could be leading to a high risk for colon disease. It should be used by pregnant women only.

Selenium

You should get 55 micrograms of selenium from sources like Brazil nuts, fish, and meat. A few people take selenium to prevent cancers like prostate cancer. However, a study has shown that selenium could expand risk of high-grade prostate cancer in men who have high levels of this mineral. Selenium could likewise be one of the worst supplements for diabetes. Another 2007 study found a 50 percent expanded risk of type 2 diabetes in individuals who took 200 micrograms per day.

Vitamin B6

Adults from 19 to 50 years old should plan to get 1.4 milligrams of vitamin B6 from potatoes, bananas, and chickpeas every day. After age 50, men should go for 1.5 milligrams, while females ought to get 1.5 milligrams. There are some studies that have failed to show reduced risk for heart attacks and some cognitive benefits.

Vitamin B12

Vitamin B12 sources include fish and shellfish, lean meat, and cereals. It’s a vitamin that veggie lovers and vegetarians tend to be low in. You should get 2.4 micrograms from those sources each day. Vitamin B12 deficiency can cause anaemia and dementia. High doses of B12 have not been demonstrated to prevent mental decline.

Vitamin C

Vitamin C can be found in citrus fruits, melons, and tomatoes. Adults ought to get 90 milligrams per day, while women should go for 75 milligrams. A few people take it to protect against cold however some studies found no confirmation that vitamin C averts colds.

Vitamin E

Vitamin E, which is found in vegetable oil, nuts, and verdant green vegetables has been thought to avert heart disease, cancers, and Alzheimer’s disease. Aim to get 15 milligrams per day from foods. Studies have failed to demonstrate that vitamin E supplements could prevent heart disease or malignancy, however high levels may build the danger of strokes.

Zinc

The everyday suggested requirement for zinc found in clams, beef, and cereals is 11 milligrams for men and 8 milligrams for women. There are claims that the mineral can avoid and treat manifestations of common cold, yet the proof doesn’t hold up.

Are you constantly suffering from back pain? Doctors share common however surprising causes behind back pain and approaches to make it stop hurting.

You Have A Lot of Stress

Emotional stress is a major indicator of back pain. Mental stress shows itself physiologically. If you have been under a lot of stress lately, that muscle strain can bring about pain and discomfort.

Common locations for stress-related back pain include the neck, shoulder area and lower back. Try some relaxing procedures like deep breathing. Hold your breath at a count of four, breathe out for a count of four. You can also take a walk or do some yoga.

Your Wear Heels That Are Too High

Your elegant high heels may trouble your back. High heels divert from your focal point of gravity. Heels can make you lean forward to walk, put additional weight on the feet, and prompt you not to completely expand the calf. This puts more strain and weight on the lower back, which can cause pain. If you should wear heels for work, get some walking shoes for commuting and change at the workplace.

You Eat Junk

A recent report in the Asian Spine Journal found that around 31 percent of women and 25 percent of men who experienced back pain additionally had gastrointestinal symptoms for example, stomach pain or food intolerance. The connection between diet and back pain is inflammation, as foods that are high in fat and sugar trigger inflammation all throughout the body, including the lower back. Go for “clean” whole foods rather than processed ones whenever possible. Continuously have protein like lean meat or beans, while grains like brown rice, and vegetables.

Your Jeans Are Too Tight

Skinny pants could be doing a lot of things on your back. Tight outfits often constrict the body, which confines your range of movement and can strain your back, neck, and shoulders. The greatest culprits and skinny jeans and pencil skirts. For garments that are comfortable yet not skin-tight, search for fabrics with a touch of stretch on them. Ensure you can easily slip a finger under the belt.

You Sit All Day

A sedentary lifestyle is one of the most dangerous things you can do to your body. Your muscles become acclimated to being in that situated position, so they tighten up. To fight against sitting-related muscle stiffness and tightness, extend your lower back muscles such as your Achilles heel, calves, hamstrings, and glutes when you wake up. When the stretch tightens your lower back begins to feel the brunt of the agony. It’s likewise a smart move to get up and walk around a couple of times for the duration of the day, and to ensure your back is supported and not slumped when you are taking a seat.

You Still Smoke

A Northwestern University study found that smokers are three times more probable than non-smokers to have low back pain. Smoking influences the way the brain reacts to back pain and appears to make people less adaptable to it. Smokers who quit their habit encountered a decrease in the severity of back pain. Past examinations found that smoking may harm tissues of the back by slowing blood circulation. which keeps nutrients from reaching the muscles of the back.