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Home Authors Posts by biki kal

biki kal

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3689

People want to grow taller and look better. Growing taller have many advantages and the most important one may be that it makes you look better. There are different ways to grow tall, but the following 10 tips will help you to understand what can help you to grow taller.

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1.    Stretching

You need to stretch your body every morning. You need to exercise regularly. Before you engage in your core exercises, you need to stretch your body and make it ready for the workout. You can do that while you are still on the bed. Start stretching from one part of your body to another.

2. Exercise

Once you stretching is done, you can go for your regular and core exercise. Exercise will help your body to grow and to keep it healthy. It will also ensure that different chemicals in the body are in the right amount and are working fine.

3. Sunlight

Your body needs lots of sunlight to grow. So go outdoors and get some sunlight. If you can get the early morning sunshine, that is better for you. In sunlight, you will find vitamin D, which is a very important nutrient for your body to grow taller.

4. Massage

Massage can help you to grow taller. You need to massage your body at some specific points, which will help in promoting your growth hormones. These growth hormones are responsible for making you taller and bigger. Massage will also help you to relax.

5. Rest

After a good workout, it is very important for you to rest well. Your body needs to recharge itself and for that some rest is necessary. You need to rest your body and your mind. When you rest your body, it will help your body to re-energie and keep the growth going.

6. Maintain good posture

You need to maintain a good posture all the time. Even when you’re sleeping, you need to maintain some specific postures. If you slouch when sitting, standing, or walking, it will impact your spine badly. Any deformity in the spine will result in shorter stature for you. You need to suck in your belly and keep your shoulders back and push the chest out- that is the right posture.

7. Breathing

Breathing is a good exercise and you can do it in the morning. You can take some deep breaths by inhaling deep with your nose. Hold your breath for some time and exhale with your mouth. It will feel your long sweet oxygen and will also keep your body healthy and the system inside your body fully working.

8. Sleep

Sleeping is very important to re-energise your body. However, while sleeping, you need to sleep on your back flat on the bed. It will help you to straighten your spine. Do not sleep on your stomach or on your side.

9. Say no to addiction

Do not use drugs, nicotine or alcohol because they are unhealthy and they will hinder the growth of your body. If your body is not growing, how can you become taller? Those products will also change the working of different systems in your body and will make you weak.

10. Drink lots of water

Water is very important for your body and body growth. You need to drink lots of water. If you go into dehydration, that will impact the normal working condition of your body. You lose water through different ways and you need to replace that water by drinking more water. If you lose too much of fluids from your body, it will make you weak and vulnerable to different problems.

 

References

1. How I Grow Taller Secrets
2. Height and longevity
3. Growth hormone

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There are so many products for prevention of signs of easing such as wrinkles, loss of elasticity etc. however, you need to know the following things to prevent ageing of your skin. These are some simple tips which you can always use right from your home. They will also help you to avoid the mistakes you are making.

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1. Avoid excess exposure to the sun

Too much exposure to the sun causes wrinkles. If possible, avoid harsh sunlight. If you need to go out when the sun is strong, you can wear a sunscreen with good enough SPF. You need to apply the sunscreen 20 to 30 minutes before going out in the sun.

2. Quit smoking

Smoking causes premature ageing of your skin. It reduces blood supply and nourishment necessary for the skin. The skin will lose elasticity and monster. The process of smoking causes wrinkles at the corner of the mouth and the eyes.

3. Drink more water

If you are not properly hydrated, it can cause excessive wrinkles and make you look older. You need to keep your skin moist and elastic and for that you need to provide your body with more water. Less water means your cells will lose elasticity and wrinkles will start appearing.

4. Adequate sleep

You need a definite amount of sleep every day. If you do not have the necessary amount of sleep, your body will start producing excess cortisol. Cortisol is a hormone that will break down your skin cells. When you take rest, your body produces HGH or human growth hormone. It keeps your skin thick, elastic and reduces the wrinkles.

5. Don’t be stressed

Even though stress has become a very integral part of the modern life, you need to find ways to reduce your stress. When you are stressed, your body releases cortisol which will decrease your muscular tissue under the skin. As a result, your skin will become thinner and it will look wrinkled. Do you really want to look old or young?

6. Consult your dermatologist

If you’re using anti-ageing beauty creams and other chemical and surgical methods to remove the signs of ageing, you need to talk to your dermatologist first. They will be able to help you with the right information.

7. Eat healthy

The food that you eat should be healthy enough for your body and your face. You need more fresh vegetables and fruits along with seeds and nuts. These foods are anti-ageing foods and they also offer lots of antioxidants which are beneficial for your body.

8. Do not over wash your face

You can keep washing your face thinking that it will help you to keep your skin clean. However, it also has a side effect. If you wash them often, you are actually washing away the protection that your skin has. Tap water will remove the natural barrier oils and moisture that your skin has. As a result, you not only removing the natural protection but at the same time making your skin more vulnerable to ageing.

9. Face yoga

As yoga helps your body, face yoga helps your face. Face yoga is a collection of specific facial exercises which will help you to keep your face younger looking for ever. They help you to work on your facial muscles and reduces the possibility of ageing.

10. Moisturize

A simple moisturizer can help you against ageing. With the right moisturizer, your skin will look better and the creases and lines will not be noticeable. They will also improve the health of your skin.

 

References

1. Anti-aging Beauty Secrets By Lleaon
2. Ageing
3. Anti Ageing

 

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1. Monitor blood glucose levels everyday

If you have diabetes, you need to monitor your blood glucose levels every day. Some people do not like it, but it is very much essential. It is the only way to know if you have your diabetes under control. Several factors can affect your blood glucose level such as, medications, illness, activity level and stress. If you do not check, how would you know if your diabetes is under control or not.

2. Exercise

Exercise is a very important part of diabetic people. It is very effective in controlling your diabetes. Exercise will help you by reducing your body fat and helping in weight loss. It will also improve your blood sugar control besides improving the response to insulin. Just 30 minutes of exercise every day will keep your diabetes under control.

3. Quit Smoking

Quit smoking because it increases the possibility of diabetes. If you already have diabetes it will worsen the complications associated with diabetes. Smoking will increase your blood glucose levels and will also reduce the size of your blood vessels. It also increases the possibility of several other health problems including kidney disease, nerve damage and heart disease.

4. Take medicines

If your doctor advised you take some medicines for diabetes, you need to take them as directed. If you neglect your medicine you may not notice any change but the symptoms of this disease are silent. If you do not take your medicines, it may create dangerous press of other problems such as heart disease, nerve damage etc.

5. Brush and floss

You need to brush your teeth and floss regularly. If you have diabetes, you will have high levels of glucose in your blood but you will also have high levels of glucose in your saliva. It increases the risk of dental decay. Diabetic people need more time to fight infections in the gums and teeth and so you need to keep your gums and teeth healthy.

6. Reduce carbohydrates

Glucose and other carbohydrates are not good for you if you’re suffering from diabetes and so you need to reduce the intake of carbohydrates. However, you cannot completely eliminate carbohydrates from your diet because that will cause other problems.

7. Keep a food record

It may sound very difficult but actually it is not. The food record will help you to gain control over your blood sugar and weight. The food record will help you to see what you eat, when you eat and at what time you feel hungry.

8. Treat sleep apnea

If you are suffering from sleep apnea or daytime sleepiness, you need to see a doctor and get it fixed. People with diabetes are more prone to this problem and it can cause insulin resistance thereby making it very difficult to control diabetes. If you suffer from unusual sleepiness during the day, you need to go see your doctor.

9. Restrict alcohol

If you consume alcohol, you need to restrict your alcohol consumption. Drink only in moderation. Drinking in moderation reduces the risk of type 2 diabetes. People who already have diabetes need to be very careful with alcohol because it can affect your blood glucose levels.

10. Proper foot care

You need to be very serious with your foot care. Diabetes can result in neuropathy or nerve damage. It starts in the feet and so if you take good care of your feet, then you will be safe. You can wash your feet in warm water everyday and dry them using a clean and soft towel. You have to thoroughly examine your feet every day to find any swelling, blisters, sores, bruising, calluses and other problems.

 

References

Reverse Diabetes Today
National Diabetes Education Program
Diabetes

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1.    Fish

It is very important that you stay away from foods that contain high amount of purine. Even though moderate amount of purine may not affect you, but high amount will definitely affect you. Some of the fishes come with high levels of purine. Such fish species include sardines, cod, carp, herring, salmon, tuna, trout, haddock and anchovies. Do not eat big amounts of these fish species.

2. Fried foods

If you are eating fatty fried foods, they can trigger your gout attack. If your body mass index is higher, you have a higher risk of developing gout. Fried foods will not only trigger a gout attack, they will also result in chronic gout. You need to avoid fried in oil and prepackaged foods which you need to bake at home.

3. Caffeine

Caffeine is a diuretic and so it reduces the level of water in your body. If you’re suffering from gout, this can be very dangerous. The uric acid crystals stay suspended in the blood and if your body loses water due to dehydration, these crystals can crystallize at the joints. This will cause a gout attack.

4. Alcohol

Alcohol is one of the biggest triggers of gout. Specially, beer is more dangerous. People who drink alcohol have a higher risk of developing gout. Beer contains high levels of purine and so it is more likely to cause gout attacks. You should also avoid hard liquor and wine.

5. Soda

People who are at risk for gout, should not drink soda. Fructose sweetened drinks have a direct relationship with gout attacks. Many of the sodas available are sweetened with fructose. Several sodas also come caffeinated which increases the possibility of a gout attack.

6. Organ meats

You should avoid animal organs if you want to stay away from gout. Organ meats are generally high in purine and so they can cause gout attacks. Avoid liver, lungs, spleen and heart of animals. You also need to avoid non-organ red meats because they also contain high amounts of purine.

7. Shellfish

In places where fishes are abundantly available, gout problems are more pronounced. If you eat more shellfish in your diet, the risk of gout increases manifold. Even though shellfish contains just a moderate amount of purine, but it can push the body over the edge and result in a gout attack. You need to avoid lobster, clams, scallops and crabs.

8. Beef

Beef contains a high amount of purine. Beef chuck, beef ribs, beef tenderloin, beef shoulder and roast beef contain the highest amount of purine and so you need to avoid them. Besides that, beef also contains lots of fat which can also cause a gout attack. You do not have to completely stop eating them, but it is always good for you to eat them in moderation.

9. Fruit juice

Fruit juices are very healthy and so it’s very difficult to believe that they can cause gout. However, they have natural and artificial fructose sugar in them. If you eat fruits, then there is soluble fiber is present in them which will limit the release of the sugars. In comparison, fruit juices like pure sugar water. If you drink high fructose liquids like fruit juice, the risk of gout attack is higher.

10. Rich sauces

Gout is also caused by rich sauces. These sauces and dressings contain lots of fat, which increases the possibility of a gout attack. Since the sauces are also put on meats like roast beef and steak, it means you are increasing your risk doubly. You need to avoid sauces like brown and white gravy, hollandaise sauce, béarnaise sauce, béchamel sauce etc.

 

References

The Gout Solution
Gout
Gout

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1. Slow down

It’s a simple tip, but it works. Do not forget when the lights go out. Consider it as a marathon and not a 100 meter race. This is not a rapid-fire round. Go slow and enjoy the process. There is nobody except your partner to judge you. If you’re trying to last longer, when you slow down, you’ll be able to achieve it. And this is also a romantic to most girls. You need to have some self-control and you need to work on your pace. It can be a mental game.

2. Squeeze it

Squeeze your penis. This is one of the most common tips offered by health experts and doctors. You need to squeeze it just below the head. When you squeeze it, it reduces the blood flow significantly. Too much of blood flow is the main reason behind overstimulation. When you cut off the blood flow significantly, overstimulation will be gone and you will be able to last longer. The head of the shaft is the most sensitive part of your body and when you squeeze it, it will help you to take your mind away for some time. All you need to do is to squeeze it for 5 to 30 seconds. You can do it yourself or it can ask your partner to do that for you.

3. Take a break

You don’t have to worry about your stamina. You can always increase your stamina and last longer by using different methods. Taking a break is such a method which will help you to last longer. Don’t worry about those porn clips because most of them are not true. If the actor in that adult movie lasted for 45 minutes to 1 hour, it does not mean that true. They also take Caverject infection or use Viagra before the shooting. You are not using any of them and that is probably a very wise decision because you do not want any problem with your body. You should not compare yourself with them. You can always take a break in between. Such a break really helps you last longer. You can take frequent breaks while trying different styles and positions.

4. Cause pain to the body

Some people believe that this is an effective way of lasting longer. If you cause pain to your body, you get distracted cause of the pain and as a result, you can last longer. When you cause pain to another part of the body, the blood flows to that part thereby reducing the flow of blood to you Johnson. As a result, you can reduce your overstimulation. Causing pain to another part will also distract you at the right moment and you will not be focused at the act. Some people bite their tongues, some others do some other things.

5. Flex your pubococcygeus

Both men and women have a special type of muscle called as Kegel muscles. These muscles are named after Dr. Arnold Kegel. This is one of the most best-kept sex secrets. When you try to stop peeing mid-stream, you squeeze these muscles and then only you can stop peeing. If you do not practice flexing these muscles, you cannot squeeze them and as a result, many people cannot stop peeing mid-stream. However, doctors believe that it is possible to train these muscles like any other muscle in the body. You can build strength and control of these muscles. That will help you to hold your ejaculation for a longer duration.

References
1. Stamina Secret – Men’s Guide For Lasting Longer
2. Lat longer in bed
3. Last longer in bed

 

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1. Move

To get rid of restless leg syndrome, you need to perform easy to moderate exercise. However, do not engage in excessive exercise where you sweat profusely and need to use your muscles, because it may actually aggravate the symptoms. Simple weight training or a brisk walk may be good for getting relief from restless legs syndrome.

2. Stay hydrated

Staying hydrated can help you to get relief from restless legs syndrome. If you suffer from dehydration, the problem may be aggravated. Avoid too much caffeine, nighttime alcohol intake and other such diuretics. Drink lots of water throughout the day to keep yourself properly hydrated and to avoid the possible restless leg syndrome problem.

3. Reduce caffeine intake

if you drink too much of coffee, energy drinks, tea, sodas, chocolate or some of the sports supplements, you are taking in lots of caffeine into your body. That may cause or aggravate restless leg syndrome. It is better to avoid these substances, specially after noon.

4. Eliminate stress

If you suffer from high levels of daily stress, it can result in headaches, shoulder tightness, neck pain and restless legs syndrome. There are different ways to reduce stress and you can follow them to reduce and eliminate stress from your life. Yoga, meditation, and breathing exercises are some of the easily available and useful stress busters.

5. Hot cold contrast therapy

Hot cold contrast therapy is beneficial for you if you’re suffering from restless legs syndrome because it increases flow of blood to your legs. Few hours before you go to bed, you can shower for five minutes. In the shower, alternate 20 seconds of cold water with 10 seconds of warm water. After doing that, you need to shower with warm water for a few more minutes so as to relax the nervous system.

6. Stretch

Tight muscles can cause restless legs and it is possible for you to eliminate that by simple stretching. Besides deep tissue massage, you also need to do a little bit of stretch in the morning. You can also try some short yoga sessions. Stretching your feet and calves will help you to fight restless leg syndrome by softening the muscle and the fascia or the muscle connective tissue.

7. Go for alternative therapies

There are different alternative therapies available for restless leg syndrome. You can try acupuncture because it will help you get relief from the symptoms. Deep tissue massage is another therapy that can probably help you. It helps your lower body, legs and hips. You can also try an acupuncture mat or a foam roller.

8. Wear compression clothing

There are different types of compression socks available. There are available in full leg or calf length. You can also get them in your local medical store. You can pull them on before bed and you will find that the cramping has reduced.

9. Sleep routine

Sleep deprivation can be very dangerous for people suffering from restless legs syndrome. It may also be a symptom of the same problem. You need to maintain a sleep schedule or routine to avoid possible causation or aggravation. Go to sleep at the same time every night and also try to get up at the same time every morning.

10. Increase electrolyte intake

Cramping can result from chronic depression of some of the important minerals in your body. These minerals include iron, sodium, calcium, potassium, magnesium and other 80 minerals necessary for proper muscle function and relaxation. You can always use some natural electrolyte and mineral sources. Fruits and vegetables, mineral rich soil, iron rich foods, Himalayan sea salts, mineral enriched water are some of the natural electrolyte and mineral sources.

 

References
1. Eliminate Restless Leg Syndrome
2. Restless leg syndrom
3. Restlessl leg sysndrom

 

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Many African-American women and some men want to grow long and healthy hair. But they do not know how to do it. They also believe that it is a very slow and difficult process. If you do not take proper care of your hair, it will be very difficult to grow them. In general, black hair grows naturally 4 to 6 inches a year. While most of the care are similar to any normal hair care and maintenance but African-American hair also has some specific and unique characteristics which ask for different and special care and maintenance.

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The following tips will help you to understand how you can grow long and healthy African-American hair.

Shampoo and conditioner

shampoo your hair and condition it regularly. If you have black hair, you need to shampoo and condition it at least once or twice every week. Even people who have braided hair need to do it regularly. Following that regimen will keep your hair soft and healthy and will help you to grow. It will also keep away problems like drying out and breaking off. Shampooing will keep away the dust and other impurities and the conditioning will improve the health of your hair.

Take care while sleeping

when you are sleeping, you can wear a silk scarf to keep your hair safe. You can also use a silk nightcap. It is better to sleep on a silk pillowcase because silk is soft and gentle. African-American hair is coarse textured and sleeping on a rough surface may snag it.

Avoid hair appliances

you need to avoid heated hair appliances if you want to grow long healthier African-American hair. Do not use hot combs, blow dryers or curling irons. If you use excessive heat on black hair, it will break. It is always better to let your hair dry naturally by keeping it open for some time. Never use any hair appliances when your hair is still wet.

Moisturize daily

for long healthy black hair you need to moisturize your hair daily. It will eliminate breakage. Use of daily moisturizer will help your hair to grow fast. You need a quality hair lotion. You can also buy a moisturizing spray.

Trim split ends

after every three months you need to trim the ends of your hair. After trimming the hair, use a deep conditioner. While trimming, you need to remember that you should never trim more than half an inch. Once you are able to get healthier hairs, you will find fewer split ends. It means you do not have to trim as often.

Do not over process

do not keep processing your hair again and again. If you are wearing a relaxed style, do not do anything for the next 8 to 10 weeks. You do not need a touch up for such relaxed style until 8 to 10 weeks. Otherwise, your hair will break off. Do allow your hair to grow; you need to give it some time before changing styles. Keep shampooing and conditioning your hair to manage the new hair growth. Let your hair dry naturally. You can also use air conditioning moisturizer before you go for any styling.

Try low-maintenance styles

you can always try some low maintenance styles with your hair. You can put them in a loose bun, you can also wear loose braids. It is better to try some natural African American styles. If you have a problem with your hair or it is weak, then you should not comb or brush your hair repeatedly throughout the day.

 

References

1. How To Grow African American Hair Long
2. Hair problems
3. Black Women Hair and Identity

 

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It is possible to reduce high blood pressure naturally without taking any medications. You need to focus on your behaviour, your food habit and lifestyle. The following 10 tips will help you to reduce your high blood pressure to a normal level.

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1. Exercise more

You need to exercise for at least 30 minutes a day. If possible, exercise every day of the week. With exercise you can naturally lower your blood pressure significantly. You can try aerobic exercises which will help you to reduce your systolic blood pressure. You need to get moving because it will also help you to reduce the medications you are on, if any. You can take any exercise you like such as running, walking, cycling, swimming or anything else.

2. Reduce salt

You can substantially reduce your blood pressure by reducing your salt intake. It works for people with normal blood pressure and also for people suffering from hypertension. If you are suffering from hypertension, you need to reduce your salt intake to less than 1500 mg a day.

3. Maintain sleeping schedule

You need to go to bed at the same time and wake up at the same time every day to keep your blood pressure at the normal level.

4. Eat bananas

When you eat more salt, it will increase your blood pressure. Such effects of sodium can be nullified by potassium. If you increase the amount of potassium in your diet, it will help you in your hypertension. You need about 4700 mg of potassium every day. Banana is a very good source of potassium. It contains about 422 mg in one banana.

5. Reduce alcohol intake

If you drink too much, the alcohol going into your body can increase your blood pressure. If you consume more than two drinks a day, increases the possibility of hypertension and this increased risk is present for both men and women.

6. Lose weight

When you lose weight, you can substantially reduce your blood pressure. Reducing just a few pounds can help you to reduce your blood pressure to a greater degree. When you have access weight, your heart needs to work harder and that strain can cause hypertension. When you lose weight, the cardiovascular load on your heart is reduced.

7. Stop smoking

Smokers are more likely to suffer from hypertension. Even though only smoking cannot increase blood pressure, other factors associated with smoking like heavy alcohol consumption and no exercise can easily increase your blood pressure.

8. Reduce stress

Reducing stress will also help you to lower your blood pressure. To relax, you can try different techniques. You can meditate, you can go out and play, you can watch some TV or do anything else that will help you to relax. If you can manage your stress, it will help you to significantly reduce your blood pressure. It is especially good for people who are suffering from hypertension. Yoga has effect on the autonomic nervous system, which controls your heart rate and digestion. That is why; yoga can help you to reduce your blood pressure by making you calmer.

9. Reduce caffeine

Coffee definitely offers some health benefits but when you’re trying to lower blood pressure, you need to reduce coffee intake. Cafe in can result in short-term increase in your blood pressure. If you’re suffering from high blood pressure, it is always good for you to reduce the caffeine intake. You can drink 2 cups of coffee per day but not more than that. If you’re caffeine sensitive, you need to father reduce the number of coffee cups.

10. Meditation

Meditation offers several health benefits. It is a very effective stress management tool. Meditation can be anything-breathing, chanting, visualization or others.  Meditation makes you feel good and that feel good system will reduce your blood pressure.

 

References

1. Natural Solutions For High Blood Pressure
2. High Blood Pressure
3. Hypertension

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Lucid dreaming has become a very interesting topic for many people. In lucid dreaming, you dream about things while knowing that you are dreaming. This is a completely new experience which is different from an ordinary dream. You can start lucid dreaming when you follow the following process-

Remember your ordinary dreams

You dream every day. Everybody does. You may not be able to remember them when you wake up. However, it is possible to remember your dreams. How you do it? Before you go to sleep, you can tell yourself the following phrase several times- “I will remember my dreams as soon as I wake up.” If you keep repeating this phrase, after some time you’ll be able to remember the dreams that you see every day.

Make a dream journal

For some people this is very easy, and for some this is tough. All you have to do is get a notebook and write about your dreams. Even if you write just a few sentences, that should be good enough. Why do you need this habit? You need it because it will help you to start remembering your ordinary dreams. It will create a habit for you and you’ll be able to remember your dreams.

Find the dream signs

In your ordinary dreams, you’ll see people or objects, which will make you wake up. Such dream signs will make you wake up in your dreams. You will need to find the dream signs.

Become consciously focused

Even though you’re conscious when you are awake, you may not be consciously focused. It means even though you are awake, you do not notice many things. When you learn something new, you become very much focused on that, but as you complete learning the new skill, you don’t need any more to focus so intensely. Be consciously focus and look around you so that you can see, feel, smell, hear and touch what you see. Being in the moment will not only help you to take notice of many things, but it will also help you to find inner calmness. When you can consciously focus on things when you are awake, you’ll be able to consciously focus on things when you are dreaming.

Am I dreaming?

You need to ask yourself the question “Am I dreaming?” Even though the obvious question may be no, but take some time and find out why you are not dreaming. Find out how you know that you are not dreaming and think about it. When you make it a habit, you will follow the same question pattern when you are dreaming. And these questions will help you to understand when you are dreaming in your dreams. It will help you to turn your dreams into lucid dreams.

Read about it

Many people have their first lucid dream just by reading about it. And when you have your first lucid dream, you will remember it for years.

Stay lucid

There are different techniques that you can employ to stay within a dream. Some people use self talk to calm themselves down. If sometimes you tend to lose your lucidity, you can always talk to yourself. This will calm you down. Then, you’ll be able to notice things is around you and what is happening in your dream. Some other people also use dream spinning to stay lucid. In this case, when you start losing your dream, you mentally spin like a tornado.  It will help you to stay in your dream. It will help your mind to stay lucid.

 

 

References
1. Lucid Dreaming Secrets Unveiled
2. Lucid Dreaming
3. Lucid Dreaming

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1. Move your body

When you are suffering from fibromyalgia, moving may be the last thing in your mind. It may feel very difficult to move at all. But moving will help you. It will make you feel better and it will also refill your energy. You do not have to exercise like a bodybuilder, but you can always do some gentle exercises. Such exercises will reduce your pain and stress and eliminate other fibromyalgia symptoms.

You can always start slow and go for something easier. Try walking, stretching or swimming. You do not have to do it for a long time. Initially, start doing it for just a few minutes. When you feel good, you can increase the length of your exercise regime.

2. Heat

Heat, especially moist heat is very good for you when you are suffering from fibromyalgia. It reduces soreness and pain besides relieving the stiffness from the affected area. Heat increases flow of blood to the areas where you are feeling pain. You can use a warm and moist washcloth the painful area. You can also take a hot shower or get in a hot bath.

If you do not have anything hot to apply to reduce the pain of fibromyalgia, you can also use a cold pack. If you don’t have a cold pack, you can wrap a towel around a frozen vegetable bag.

3. Massage

Massage is something that you should think about when you are suffering from fibromyalgia pain. It will not only reduce your muscle pain, but will also reduce your stress. Massage will help you to improve your range of motion. It will also be beneficial in case of depression and anxiety. If you’re suffering from some deep muscle pain due to fibromyalgia, vigorous massage can help you to get rid of that problem. You can also try self-massaging because when you massage painful areas, your pain will reduce. You can use a tennis ball or any other firm object to massage your painful areas.

4. Develop a sleep schedule

Fibromyalgia can be very painful and the pain may disrupt your sleep. Restless legs syndrome and other causes resulting from fibromyalgia can also disrupt your sleep. It will be very useful for you if you develop a sleep schedule. A sleep schedule means you go to bed and wake up at the same time every day. You can also develop a relaxing bedtime routine. Also take enough care to make your bedroom and environment conducive to sleep. You can keep it dark and cool. Also avoid other distractions like computers and TV. Experts often call it as sleep hygiene.

5. Stress relief

If you’re too much stressed, it may trigger fibromyalgia symptoms. So, for your own interest, you need to reduce your stress and keep it at a lower level or if possible completely eliminate it. When you reduce stress, it will also help you to reduce anxiety, fatigue, and depression and will help in sleep improvement. To do that, you need to find some time for yourself to relax and decompress. Do something that you love to do such as listening to music, reading or walking. Meditation or deep breathing exercises can also help you to relax and remove stress from your life. You need to understand the causes of stress in your case, and then find a solution for the cause. After some time, it will become a habit and you will not need any special care to relax. If you make a stress-free lifestyle, it will help you in avoiding the pain caused by fibromyalgia.

 

References
1. Fibromyalgia Cured Forever
2. Fibromyalgia
3. Fibromyalgia

 

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