Category: Joint Pain

Benefits of Massage Therapy and Why Athletes Love It

Are you an athlete? Have you been struggling with intense muscle cramps and severe pain from injuries? If these are your concerns, we have just the right solution for you!

Massage therapy has come a long way over the years, from sceptics not believing its

And now massage therapy has made its way into the sports industry. Studies have found that regular massage therapy can help athletes reduce the impact of injury and further increase their recovery rate. For athletes, who are especially prone to injuries having a prevention measure is excellent for both their physiological and psychological well-being. This is why many athletic trainees gravitate more towards oil massage therapy and include it in their regime.

To get an in-depth understanding of what massage therapy really is and how it benefits your body, keep reading.

What is sports massage?

Sports massage is a form of massage that has its roots dating back to the Roman and Greek eras. Now, we see sports massage being adopted everywhere thanks to its wide range of benefits. Sports massage can help prevent the body from injuries and prepare the body for athletic training and intense workout. It has also proven to be beneficial in increasing the recovery rate from injuries. Thus, all-in-all, massage therapy is great for relieving muscle tension and should be adopted by every athlete worldwide.

Masseue is giving back massage to athelete

What is deep tissue massage?

In this massage technique, the musculoskeletal tissues are targeted which further helps with muscle strain and provide relief from sports injuries. Deep tissue massage is especially good for athletes since it is proven to provide instant relief from muscle strain caused by training and intense workout.

The unique massaging technique used in deep tissue massage is known to be excellent for releasing muscle tension and stress. Unlike regular massages, deep tissue massage incorporates the usage of slow and forceful strokes thus targeting the muscles and connective tissues in the body. Just a 30 minutes deep massage session can be extremely beneficial for you especially if you are athletic.

Deep tissue massage vs Sports massage

Now you might be wondering what is the major difference between deep tissue massage and sports massage. Well, the major difference is that deep tissue massage is designed for the whole body while sports massage is meant for specific areas that either need to be protected from an injury or are recovering from one.

Nevertheless, both massages are great for you depending on your needs and requirements. If you are looking for general relief from pain then you can opt for the deep tissue massage, however, if you want a more area-specific massage and want to get rid of the pain that has been built up over time, then sports massage will be your best bet.

Benefits of sports massage for athletes

There are tons of benefits of sports massage and few of which have been mentioned earlier. We will now look into the various benefits of sports massage and understand why it is so popular among athletes.

Reduces muscle pain

Muscle pain is one of the major concerns of every athlete. Due to intense training and regular workout regimens, muscle pain becomes extremely common among athletes. However, if not rectified on time, muscle pain can result in major discomfort and prevent you from performing well. Thus to maintain your body at its optimal level, treating muscle pain is extremely crucial.

Our specialists here at Blue Terra is well trained to provide instant relief from acute muscle pain and help you recover from those stubborn back aches and neck pains.

Masseuse is giving ankle massage to the athelete

Prevents muscle cramps

Muscle cramps are usually a result of lactic acid accumulation in the muscles that is secreted when our muscles are overworked or strained. Experiencing muscle cramps is pretty normal, however, it can result in extreme levels of pain and affect your everyday functioning.

Massage therapy is an effective way to get rid of the excess lactic acid accumulated in your muscles thus preventing muscle cramps and various other discomforts.

Improve sleep patterns

Experiencing acute pain and cramps can really affect your sleep cycle in a bad way and having a bad sleep cycle is extremely detrimental to your health. Thus, sports massage therapy can greatly reduce the impact of pain caused by muscle strain and injuries and allow you to get the good night’s sleep that you deserve.

Increases recovery rate from injuries

One of the major reasons why sports massages became so popular in the first place is their benefit in increasing the recovery rate of injuries. Now we are very well aware of the fact that athletes are extremely prone to injuries and sustaining an injury can not affect them physiologically but may even result in psychological distress, thus to prevent this, many athletes opt for sports massages so that they can recover faster from their injuries and get back to their best form as soon as possible.

Protects the body from sustaining major injuries

Earlier you saw how massage therapy can help you recover from your injuries at a faster rate, however, in addition to this, massage therapy can also help your body from being more prone to injuries. It has been found that pre-event workouts are especially beneficial to prevent one from sustaining major injuries during training or workout.

Remove toxins and build up stress from muscles

Another benefit of massage therapies is that it helps release toxins from your muscles and also provide instant relief from all the stress that has been building up in your muscles.

Here at Blue Terra, we use the best body massage oils that have been specifically designed for sports. Our wide range of body massage oils contains sesame and cinnamon oils, which are known to be active agents in releasing muscle tension, uncomfortable knots and pain. One such product that we swear by is the Devtvakadi pain relief oil by Blue Nectar which contains both of these active agents in high concentration, thus providing you with instant relief from acute muscle and joint pains.

Increase flexibility

Massage therapy is an excellent way to train your muscles. The massage technique used in sports massage is particularly good for not only providing relief from pain but also increase flexibility and enhancing muscle movement.

Maintains psychological well-being

Besides the many physical health benefits of sports massage, these massages also have several psychological benefits. Muscle and joint pain can be pretty annoying and agonizing, which will result in a bad mood and mindset, this is when sports massage therapy comes into play. With sports massage therapy you can instantly get relief from your pain. Furthermore, the calming properties in the body oils used here will help you release all your stress thus maintaining your overall psychological well-being.

Athlete is holding his knee due to pain

Precautions

While sports massages have their own sets of benefits, there are certain things you need to keep in mind before opting for massage therapy. Make sure that your therapist is a licenced massage therapist and is well aware of the procedure. Here, at Blue Terra, all our massage therapists are licensed therapists who have all the knowledge about massage and sports medicine.

For people with acute infectious disease, hernia, cancer, high blood pressure, varicose veins and other skin conditions, it is recommended to consult a physician before going ahead with sports massage.

It is also important to look into the type of injury sustained by the patient since certain types of injuries are not supposed to be handled with massage, such as fractures. Thus you must keep these mandatory precautions in mind before booking an appointment for any massage therapy.

Side effects

There are a lot of doubts and concerns regarding sports massages and massages in general and we are here to debunk them all. Massage therapy is an age-old practice and it has been a part of our culture for centuries. Massage therapies are extremely safe and if implemented properly, they can be a life-changing regimen for all.

The bottom line

Sports massage or deep tissue massage have their own sets of benefits and can be extremely good for all the athletes out there. However, these massages are not only restricted to athletes or sportspersons. Anybody who is suffering from muscle pain or cramps can opt for these massages as they have been designed to provide relief from pain.

Regardless of whichever massage you go for, make sure you keep in mind all the precautionary measures and make sure to go to a professional massage therapist who will cater to your needs.

Relaxing Self-Care Body Massage Ritual |Top 8 Body Massage Oils

The hustle culture has been around for a while and most people we know are running around, trying to do it all and get it all. Taking a break is normalized, but the internet makes sure we can’t chill even while taking a break. All this takes a toll on our physical health and pushes us towards a slow burnout. Little things like pursuing a hobby, taking a vacation, getting massages etc. can go a long way in helping us stay sane and relaxed. While other recreational activities may take more time than you can afford, body massages are a great way of relaxing your mind and giving yourself the self-care you need! As relaxing as these massages are, they also stimulate your nervous system and release the tension your body carries. Various body massage oils can elevate your experience and destress your mind.    

 

Benefits of A Body Massage

Body massages to an adult are the equivalent of children having ice cream. It is a great way to relax and prepare the body and the mind for work that is due next week. Sometimes, when you can not slip away for a weekend, a spa day can help you immensely. The atmosphere of the spa, the aroma of the body massage oils and the pressure applied by the masseuse act together to calm your nerves.

Relieves pain

Body massages are a great way of relieving pain that comes from improper posture and a hectic lifestyle. Slouching in chairs, standing for long hours, and prolonged screen time is likely to cause a headache, and pain in the neck, back and legs. Long hours at work may cause excessive body aches. A good body massage includes applying pressure on the body which helps comfort the pain. The pressure helps the blood flow better, and the warmth of the oils coupled with body heat relaxes the pain. Using a soothing body massage oil to massage the body on a weekend is all you need to recuperate from that pain and get back to the grind.

Relieves stress

Hectic days at work cause a lot of stress and spa commercials always portray people lying peacefully, with their eyes closed. The body massage oils they use are relaxing and a great way to destress. Corporate retreats often offer spa weekends to employees, as a way to unwind and relax, because the employees feel rejuvenated after massages and are able to focus on work more efficiently than before.

Relaxes nervous system

Body massages relax the body and release the tension caused by excessive working hours. The strained nerves and muscles relax when pressure is applied to them. Body massages are known to induce the production of endorphins, also known as happy hormones. An increase in endorphin levels makes people feel good. A relaxed nervous system ensures a decrease in corticosteroids (stress hormones) and helps you relax. A body massage oil containing ashwagandha is known to be great for the nervous system.

Detoxifies lymphatic system

Body massages are a great source of detoxifying the lymphatic system. Lymphatic vessels present in the body with lymph nodes are meant to filter out waste and dead cells. If the lymph flow is slacking, the vessels retain fluid which can be very uncomfortable, especially around the neck, back and groin. Body massages intend to help people with sore muscles by increasing the blood flow throughout the body which in turn helps drain the retained fluid and relax the body to a great extent.

Improves blood circulation

Body massages help relax the muscles and thereby aid in improving blood circulation in the body. The soft tissues of the body, when stimulated, release toxins through blood and lymph nodes. This is known to significantly lower fatigue and make a person feel like they have control over the pain that they experience. The improved blood circulation ensures that the bones and the organs function better.

Helps with insomnia

Body messages provide relief from pain and stress. Often, people tend to fall asleep while receiving a massage. The pressure applied to affected areas releases the knots of tension that are created due to the unhealthy lifestyle we lead and lowers stress. The body slips into a state of relaxation as the nervous system is awakened. People with lower stress levels and a relaxed mind are less likely to develop insomnia as compared to those with higher stress levels and tense minds.

Relaxes the body

Think of the body as a machine, for example, a car that moves around and does things. It needs fuel in the form of food and rests in the form of sleep. A car is serviced every once in a while, for better performance. Body massages, when accompanied by body massage oils, act as the servicing of the machine that our body is.

 

Top 8 Body Massage Oils

Body massages without a good body massage oil are like lemonade without sugar. These oils are often enriched with herbs/components that particularly help the body. Before you go search for the best body massage oil for yourself, we have here a carefully curated list of 8 exceptional body massage oils, so you can pick the one that matches your requirements.

Avocado Stress Relief Body Massage Oil by Biotique

An oil specially formulated for body massages, it is a blend of various oils and other natural ingredients like dandelion extracts, avocado, etc. It claims to relax muscles and relieve the body from tension and fatigue. It is also claimed that this body massage oil benefits you with good sleep when you apply it to the soles of your feet at night.

Chief ingredients

  • Almond Oil- It is a great moisturizer which gives a glow to the skin while lightening dark spots.
  • Camphor Oil- It is known to be a great muscle relaxant that has antiseptic properties. It is also known to have sedative properties that provide better sleep.
  • Neem Oil- Neem is a magical ayurvedic ingredient that has multifarious uses. It has antiviral, antiseptic, antibacterial and antifungal properties that maintain the overall health of the skin.

Pros

  • It is quite affordable
  • One bottle lasts fairly long
  • It has a mild fragrance

Cons

  • It can only be used for a massage. It is not suitable to be used as a moisturizer because of its sticky texture.
  • It contains only 0.2% avocado oil despite containing avocado in its name.

Aroma Magic Organic Almond Oil by Blossom Kochhar

A blessing for extremely dry and sensitive skin, this cold pressed oil is extremely moisturizing, yet non-comedogenic. Almond oil is known to fight signs of aging like fine lines and wrinkles. It is a multipurpose product that may be used as a facial oil or hair oil on its own and a body massage oil after it is mixed with an essential oil/carrier oil of your choice. It claims to provide relief to itchy and irritated skin.

Pros

  • It is free of artificial colors
  • It is free of artificial fragrance
  • It is completely organic
  • It is not tested on animals

Cons

  • It will only act as a carrier oil if used as a body massage oil.
  • Almonds do not necessarily have muscle-relaxing properties
  • It can trigger an allergic reaction in people with nut allergies.

 

Balalakshadi Aromatic Sensuous Bath and Body Massage Oil by Blue Nectar

This body massage oil claims to soothe and relax the body. A blend of almond oil and sesame oil powered with ayurvedic ingredients like Bala and Ashwagandha etc., it gets easily absorbed into the skin. It may be applied before the bath and used as a body massage oil or after it, as a moisturizer.

Chief Ingredients

  • Jasmine- It has calming properties that are known to soothe the skin, with an excellent fragrance.
  • Ashwagandha- Ashwagandha has many uses in Ayurveda, one of which involves lowering stress in the mind as well as the body.
  • Almond Oil- It is one of the best oils for the skin. It lightens dark spots and adds glow and radiance to the skin.

Pros

  • It is an ayurvedic preparation
  • It is extremely affordable’
  • It is easily available

Cons

  • It has a slightly thick texture, which makes it a little difficult to wash off.
  • It comes in a standard bottle. No pump/dropper is provided.

Mother’s Body Massage Oil Balaswagandhadi by Forest Essentials

It is a completely ayurvedic body massage oil which tones and moisturizes the skin. It claims to make the skin appear firm and glow from within.

Chief Ingredients

  • Country Mallow- Also known as Bala in Ayurveda, this herb is known to calm the nervous system. It provides relief from muscle pain.
  • Winter Cherry- Also known as Ashwagandha in Ayurveda, this herb is known to lower stress levels by calming the brain and reducing swelling.
  • Liquorice root- Also known as Yashitmadhu in Ayurveda, it is claimed to be a great moisturizer and a natural sunscreen which protects us against the harmful rays of the sun.

 Pros

  • It is a completely ayurvedic formulation
  • It is free of chemicals and parabens
  • It has eco-friendly packaging.

Cons

  • It does not really help a lot with relaxing pain, despite the claims.
  • It is fairly expensive.

 

Body Massage Oil, Lemongrass and Lavender by St. Botanica.

A concoction made by mixing lemongrass and lavender essential oils with cold pressed oils, this body massage oil benefits you by relaxing sore muscles and giving you soft and glowing skin.

Chief Ingredients

  • Bran Oil – It helps in keeping the skin moisturized and nourished.
  • Sweet Almond Oil – It moisturizes and softens the skin and adds glow.
  • Grapeseed Oil – Enriched with anti-inflammatory, antioxidant and antimicrobial properties, it promotes the overall health of the skin.

Pros

  • It is a 100% natural product free of parabens and mineral oils
  • It is vegan
  • It is not tested on animals

Cons

  • It has an overpowering fragrance because of the essential oils
  • It is not suitable for oily skin
  • It may irritate your skin

 

Khadi Natural Jasmine Massage Oil

An oil blend of all-natural ingredients, this product claims to bring relief to stiff joints and sore muscles, and reduce tension and stress.

Chief Ingredients 

  • Olive Oil- It acts as an emollient and is deeply moisturizing to the skin.
  • Sesame Oil- It is rich in vitamins B and E. It helps in calming rashes and fading scars.
  • Sunflower Oil- It is rich in antioxidants and prevents premature aging.

Pros

  • It is very affordable
  • It has a mild fragrance

Cons

  • It is greasy and a little difficult to wash off.
  • The packaging is a little flimsy.

 

Body Oil, Fragrance-Free by Neutrogena

This light body oil acts as a great moisturizer and can act as a body massage oil when mixed with essential oils. It claims to lock in the moisture and give you soft and supple skin. However, it is a chemical product and does not have many natural/Ayurvedic ingredients

Pros

  • It is a very lightweight oil that gets easily absorbed into the skin.
  • It does not irritate the skin.

Cons

  • It contains synthetic ingredients
  • It is fairly expensive
  • It is not easily available.

 

Spa of The World French Lavender Massage Oil by The Body Shop

A body massage oil infused with Lavender essential oil, this oil claims to relax the body and the mind and calms the senses.

Chief Ingredients

  • Sweet Almond Oil- It moisturizes the skin and adds a glow.
  • Sesame Oil- It acts as an emollient and softens the skin
  • Jojoba Oil- It treats various skin conditions like acne, eczema, etc

Pros

  • It is a vegetarian formulation
  • It is cruelty-free.
  • It has no synthetic ingredients

Cons

  • It is not meant for oily skin
  • It is fairly expensive.

 

Body massage oils are a great addition to a regular body massage. While an ordinary body massage will also destress your mind and your body, a massage with a body massage oil will elevate that experience because these oils are rich in ingredients that target specific issues. Try it whenever you can and get ready for an ultimate relaxing session that rejuvenates your body and gets you ready for the hustle, yet again!  

A Complete Guide to Treat Tendinosis By Pain Relief Massage Therapy

What is tendinosis? And can pain relief massage therapy does wonder for tendinosis? Read on to know the reasons of tendinosis, and guide to treat it.
Tendons are the fibrous cords that attach your muscles to your bones. Straight and parallel fibers of collagen make healthy tendons. Tendinosis happens when these tendons degenerate. Tendons might have small tears or disorganized fibers rather than straight fibers. This condition generally happens in one’s elbow, hip, shoulder or knee. One can also get Achilles heel tendons.
pain relief massageTendinosis can be linked to other underlying issues like swimmer’s shoulder and tennis elbow. Now that you have a brief idea about tendinosis, let us tell you about the symptoms for the same.

  1. Burning pain plus swelling around your tendon.
  2. Stiffness in the joint.
  3. Pain which persists for several months.
  4. Restricted joint movement.
  5. Foot pain which gets worse after activity.

tendinosis treatments

How to get relief from tendinosis?

Tendons generally take a long time to heal and this is why the treatment for tendinosis aims to expedite your body’s natural healing process. Tendinosis which is left untreated can cause ruptured tendons and this is why early treatment is important. Doctors generally recommend the below-noted treatments for tendinosis:

  1. Giving rest to your tendon when you are doing repetitive activities like typing. You must take a break every 15 minutes.
  2. Stretching your tendon for increasing its range of movement plus flexibility and for promoting circulation.

pain relief spa massage

  1. Pain relief massage therapy can work wonders for tendinosis. It helps in promoting circulation. Whether you go for a back pain massage or a foot massage, make sure that you choose an experienced therapist for the same. The right massage technique can help you get the pain relief that you are looking for. Foot reflexology is helpful too when it comes to treating tendinosis.
  2. Apart from getting a pain massage, exercises can also be done for strengthening the muscles. This will help in reducing the daily strain on your injured tendon.
  3. Your doctor might recommend braces or tape for protecting your tendon from further injury.

You will have to wait a lot for your tendons to heal because the blood supply to tendons is generally low. Tendinosis might take three to six months to heal, however physical therapy plus other treatments can improve the outlook.

We are sure after reading this piece of information, you have a complete idea about tendinosis. So, if you want to bid goodbye to tendinosis then start your treatment right away.

How I recovered from Knee Sports Injury without listening to doctors!

Dont let Lifestyle Problem come in way of your Passion

Passion in life
Sports as Passion

 

It is a big problem if you dont have a passion in life. But its a bigger problem if you have a passion but are not able to pursue it. I am a 40 year old running my own start up and a passionate sports enthusiast. Besides being an arm chair sports analyst, I have been actively playing some or the other sport throughout my life. While early years were dedicated to cricket or Soccer with boys 5-7 years senior to me, senior school years were more about Volleyball & Soccer. Hockey got added in college in my sports portfolio and I graduated from my college with outstanding contribution to Hockey 🙂

Team work came in Corporate life and team sports went out in personal life!

Soon realised that team sports are no more possibility with a hectic professional life, I shifted my interest to individual sports and indulged in Tennis which I have been pursuing for last 15 years. Sweaty body, bruised muscles & fatigued legs in tennis court taught me meaning of passion. Soon I started eating, drinking and sleeping tennis. Evening dinners were planned keeping in mind Tennis game next day. Travel to outstation were planned according to my tennis partner schedule. I figured out the best tennis facebook page and tennis you tube channels. Roger Federer replaced the existing gods.

All this was fine when I was in my 20s or 30s.  Those were heady days – drink eat, sleep, play, repeat. So partying till wee hours in morning was followed by tennis game in early hour interspersed with few hours of sleep. Hunt was on to find the next tennis tournament, ensure that we get court booking and which ball bounce and speed produces max number of rallies!

While this continued for good 10-12 years, but age caught up not only in calendar but also with my body. I for the first time understood the real meaning of Back Pain when I was 36 years old. And for last 2 years, I have been battling with various episodes of different intensity, duration of Back Pain, Knee Pain etc. One of the most frustrating moment of injury was where I injured myself in first point of first round match of tournament. Unsurprisingly, I lost 6-1 in the first round in the tournament where I was expected to proceed much more.

Pain Back due to tennis

Graceful ageing

This cycle of tennis play, injury, rest/recovery went for almost 12-18 months. Initially injury & rest period used to be 1-2 weeks in quarter of year but slowly injury and rest period started occupying majority of quarter. From my personal and first hand understanding of how body changes with age, I realised few things. Firstly, we need to accept natural aging process and respect it. We no longer could do all the body calisthenics that we could do in our teens or in our 20s. Secondly, our mind and body needs continuous nurturing. This nurturing could be in form of counselling when we are in 20s, in our 30s/40s it may be in form of healthy lifestyle, proper rest, diet etc. Thirdly, it is difficult but not impossible to recover from serious sports injuries and resume physically active lifestyle.

I experienced these points first hand when I started facing Knee Pain after my tennis game. Possibly one of the best tennis match where i won the 1st set 6-0 but when to loose the 2nd set 7-6 in tie break (tie break score 10-8)! On the day of the match, I didnt feel anything but minor niggle and pains in body which I would ascribe as ‘Sweet Pain’. Next day morning was impossible where I felt almost an iron rod wedged inside my knee down to calf. I could bend my knee with tremendous discomfort and pain. And once I could bend my knee, I couldnt straighten it!

Image result for knee pain

Dont let Back or Joint pain come in pursuit of passion

Initial reaction was to simply dismiss this injury as one more digression from tennis. My normal first hand treatment course – Break from tennis, Volini, muscle relaxant, physiotherapy sessions etc was not helpful. This pain didn’t subside even after couple of months and this is when I got MRI done on advise of orthopedics. What came out was a Medial Meniscus tear and hence started process of rehabilitation post Median Meniscus tear. While doctors suggested Cortico Steroid or PRP injections, I opted out of it and decided to initiate structured rehabilitation process

  1. Good improvement in diet: This was possibly something I was ignoring and possibly the root cause of multiple and frequent injuries. Not realizing that muscles start wearing off after 35 years of age and requires more nutrition, I continued my existing diet despite my ageing body and increased playing frequency. I realized that my 65% of daily calories were coming from carbohydrates and protein intake was much lesser. I tried to balance diet by reducing carbohydrates and improving protein percentage in form of protein shakes, more cottage cheese, more eggs/day etc.
Protein to build muscles
High protein diet
  1. Personal physical trainer: New injuries bring new perspective to life and hence need to experiment with new things in life. As a part of rehabilitation process, I stepped into gym possibly for the first time in my life. As it was the first time in gym for me, I started using Personal trainer who could advise on what to do and what to avoid. Within 30 days I moved from 2-3 Squats per session to 40 Squats with weights per session. I started doing leg curls with almost 30-35 kg of weight. While main purpose of joining Gym was to strengthen lower body, but started working on upper body as well and could soon see more muscular shoulder and biceps. And more importantly that “sweet pain” begin to happen after gym workouts:)
  2. Regular Body massage: Muscles are like small kids. You could provide them right nutrition (diet improvement), push them around (gym), but unless you connect with them and nurture them, they wouldn’t turn out to be the person you desire. Body massage helped me provide rest and relax muscles which was much needed after tiring work out or stressful days. Even when I was not able to for regular massage in Spa, I would simply apply oil post bath for 5-7 min on important joints/muscles. This is what Ayurvedic principles prescribe to apply oil on joints on a regular basis for few minutes. Surprisingly, this not only take care of dry skin but also helped in stronger joints, relaxed muscles etc.

 

body massage for back pain
Back pain Relief from Massage

While I am dying to hit back the tennis court soon, I have been strongly advised to give it enough time to avoid recurring injuries. And here I am penning this blog to do mental recap of my journey over last 3-4 months. While I am not sure, how soon I will be back to tennis but can definitely feel that this is the right way of treating any muscular or joint related injury. While medicine, balms could help to overcome the immediate injury, but if there is a trend of recurring injury, then we need to read warning signs that our body is giving us before it become more serious than a localized injury.

Why are my joints so stiff? What can I do?

What is a JOINT?

A joint is a junction in our body, where 2 bones join together. Joints allow movement in human body. Without these joints we wouldn’t be able to sit, stand, nod, bent and so on. If these joints become stiff, we have great difficulty in our movement.

Stiff joint has become a very common problem for everyone, nowadays. Sometimes you may feel stiffness in your joint due to some disease that your body may be undergoing. You may also feel joint stiffness after staying in a position for a long time. There are a number of reasons behind joint stiffness.

Joint stiffness can also lead to pains in different body parts like back pain, knee pain, pain near your knees etc. There are many treatments and remedies that will help you to get rid of such health related issues. However, you should evaluate each of the available remedies and ensure that you chose the best one for you. This article has been written to provide you with some details about the reasons and cures for joint stiffness and other issues related with this.

Joint Pain
Stiffness in Joints

Before anything and everything, lets first figure out the causes of Joint Pain. Let’s understand why the joints become stiff and then work around the method to cure or how to get relief from joint pain and stiffness.

Why does joint stiffness occur?

Joint stiffness may occur due to some diseases or may be because of your sitting or sleeping habit. If you sit for a long time you may feel that your joints are stiff when you get up. You may also feel that your joints are stiff when you wake up. This may happen because you stay in a same position for a long time. Due to this the body fluid gets away from your joints even the blood flow gets reduced. Because of fewer amount of body fluids near the joints you feel the stiffness. This stiffness does not stay for long time. After few minutes you will get relief from such stiffness.

Your over weight may also give you joint pain and stiffness. This stiffness occurs due the continuous press of your weight on the joints. To cure such pain you should focus on your weight loss.

But there are also some diseases that cause joint stiffness. Following are some of the diseases that may cause Joint Stiffness-

  • Rheumatoid arthritis– this is a chronic inflammatory disease. This is an autoimmune disease, which means your body parts are attacked by your immune system. This may lead to deformity of joint and severe joint pain.

 

  • Osteoarthritis– this is the most common among all type of arthritis. In this type of arthritis the bones get damaged severely. You may find tear on the bones due to this disease. This causes swelling and also stiffness. The pain which it causes is unbearable. It can attack any of you body part like knees, fingers, neck, hips etc.

 

  • Lumps– this is a disease like rheumatoid arthritis. It attacks itself including the surrounding tissues, bones and joints. This disease is very difficult to identify. This is such a disease that is not curable. But the treatments can reduce the pain, stiffness or swelling.

 

  • Bursitis– Bursae are small fluid sacs that are already present in your body. These are situated near the joints. When these fluid sacs get inflamed then it is called bursitis. This disease causes stiffness around the joints. This can attack any joint of your body. It mostly attacks the knee or elbow joint.

 

  • Gout– This is a disease that happens suddenly. It may attack you when you are sleeping. This gives you sudden stiffness in your joints. This also causes pain near the joints.

 

  • Bone cancer– joint stiffness or joint pain does not occur mostly due to bone cancer. But it may cause swelling and stiffness in your joints and it also bring pain to your joints.

These are some of the reasons due to which you may feel joint stiffness. Let’s now try to understand some of the methods to get rid of such health issues.

Remedies for Joint Pain

Following are some remedies mentioned-

  • Hot and cold compress– Before you go for the medicinal treatment of this problem you may try some home remedies like hot and cold compress. You may apply cold compress with some ice in a bag and apply that on the joint that is paining. You can do it several times throughout the day. But apply it continuously for 15 to 20 minutes. You can also do the same for hot compress. Put some hot water in a bag and give the temperature on the joints. You can apply both hot and cold compress or you may apply any of these two. It may depend on the amount of relief that you would get with them.

 

Hot and Cold Compress
  • Medicine– You can find a number of medicines that claim to reduce the pain which may occur due to any of the above mentioned diseases. However, no medicine can totally cure such diseases. PRECAUTION: Before you consume any of these medicines you should consult a doctor. A wrong medicine can have many side effects.

 

  • Ayurvedic treatment– Ayurveda has treatment for every disease. This is the most ancient form of treatment. The ayurvedic medicines are made up of 100% natural ingredients so that they do not cause any harm or side effects. There are also some essential oils that are used to cure such problem. Ayurvedic treatment for joint pain or ayurvedic treatment for back pain is very famous amongst all. Ayurvedic treatment is quite popular all over India. These treatments are done with the plants and ingredients derived from nature.

 

  • Exercise– This is one of the best method to cure such kind of pain. MOTION IS THE BEST LOTION. Since the ancient time yoga has been practiced since to stay fit. Yoga also helps to cure such disease. Yoga is all about controlled breathing and releasing oxygen to various body parts. You can also do other exercises to get rid of joint pain. But it is more preferable to do yoga to get some relief from joint pain or back pain. If you do yoga throughout your life span, you will be able to prevent many diseases and you will also get rid of some diseases.

 

These are some of the many remedies that are available for any kind of Joint Pain. It’s however recommended to consult a medical practitioner for the correct diagnosis. Once you are aware of the kind of pain you are suffering from, you could choose from the available treatments and remedies. But remember, keep moving and keep walking. Keep those joints in motion to avoid discomfort.

Can Acupressure techniques reach where medicines cannot?

Though we say that there is no such alternative to medicines but in some cases, we can find few. And that few other methods are Alternative Medicine or Alternative Healing.

Here we will be talking about an old yet an uncommon technique of dealing with various bodily issues and that is Acupressure. This is the one of the many alternative to medical treatment.

Acupressure is mainly based on the concept of life energy which flows through the meridians in the body.  In this treatment, the physical pressure is applied to the various acupuncture points to clear the blockages in the meridians.  The pressure can be given by hand or by the elbows or with other devices.

Acupressure
Acupressure as an alternative method of healing

Acupressure can be effective if done in a proper way.  A medical research has suggested that this process is effective to deal with nausea and vomiting, lower back pain, headaches, stomach ache and various other bodily issues.

Though medicines work like magic but this particular technique can be highly effective and can even give better results at the end.

This particular method is applied by various ways like rubbing, rolling or applying pressure on the various acupressure points.  This particular pressure if gets applied gives relieve from various muscle and joint pains by releasing the nodules in the affected area.

Hand Reflexology
Pressure points on Hands

Benefits of Acupressure

Acupressure has several advantages on our bodies because of which many people prefer this particular method of massage.

  • Helps to reduce muscle tension– It is widely used to reduce muscle tension in the body.  Acupressure is more like a body massage which is done to get relief from various pain It also helps in blood circulation.
  • Helps people to get calm– It also helps to make people cool down after excess aggression.  In this way, the mind works better.
  • It also helps to reduce the need for OTC Drugs– People do not have to use OTC drugs for headaches, cold and various other a The process of acupressure helps to heal every such ailment.  It helps people to get less dependent on medicine for these issues.

There is a particular method by which acupressure works.  It is more like a message therapy but gives better comfort to the body.

Technique of Acupressure

The acupressure practitioners use fingers, palms and elbows to apply pressure on the different body meridians.   It also involves stretching like the way it is done in massage for joints.

Elbows are used for applying pressure
Technique of Acupressure

During acupressure a person lies down on a soft massage table. Then the practitioner slowly presses on the acupressure points on the body.  This therapy is done for at least an hour to make a person feel better. This should be practiced for one week to get an effective result.

Pain relief Massage

Acupressure can also be called as a massage for pain relief.   Any kind of bodily pain can be easily dealt by acupressure.  Apart from pain this particular exercise also helps the mind to get free from excess stress and tension.

Deep tissue massage is another important therapy which people undergoes during chronic muscle tension.  In this massage the focus remains more on the deepest layers of the muscle tissue, tendons and fascia.  This therapy is very much similar to Swedish massage but with the higher intensity of pressure.

Massage therapy is very important for anyone and everyone at certain point of time.  Though there are medicines for several back pains or neck pains but a proper massage like acupressure can heal out the pain in a much efficient way.

Though we know that it is highly productive for various body pains yet it is important to know that during certain situations it is better not to perform acupressure.

Pressure points on Feet
Foot Reflexology

Avoid Acupressure in following situations

During the time of pregnancy– It is definitely not at all feasible to undergo acupressure during pregnancy.  This may lead to miscarriage. A mother should never undergo acupressure during pregnancy.  A light oil massage is preferable if the pain gets too much.

People with fractured bone should never try acupressure to get relief from pain.  Applying pressure on the fractured bones may lead to more damage.

Acupressure is indeed the most vital healing process for pains and muscle tension.
It sometimes works much better than the medicine.
But sometimes it may take longer time to heal the pain. 
All the pressure points take more than five to ten minutes to get stimulated on the body.
This method is one of the most effective technique for Body Pain.

Nevertheless this method of massage is the most effective one for every body pain.  Quite often people undergo this method to get a proper result.

It is recommended to all that if body pain and muscle pull are really making you suffer a lot then don’t just depend on medicine but take the help of acupressure healing technique. It is natural, better and effective.

Back Pain can happen to anyone but can massage prevent it?

Back pain is experienced by almost all of us at some stage of our lives. Sometimes it becomes extremely unbearable that it starts restricting our day to day lives.

Why does Back Pain happen?

Here are some of the most common factors that give you an achy back-

Stress

Your body is flooded with cortisol hormone when stress overwhelms your nervous system; cortisol causes tension in your back, shoulder and neck area which can lead to pain and spasms.

Relaxation techniques like deep breathing, muscle relaxation, meditation, yoga or a simple de-stress massage can help ease these problems. The relaxation massage puts the brakes on stress and anxiety by quieting the mind and relaxing the body.

Your fashionable high-heel shoes

Your fashionable high-heel shoes may also be a reason for your back pain. High heel shoes put your feet into unnatural position every time you step; you lean forward to walk which in turn puts more strain and stress on the lower back.

Fashionable High Heel Shoes could cause Back Pain

To get rid of this type of back pain you should choose comfortable cushioned shoes which can keep your feet and lower back happy all day long. A gentle massage using some herbal pain relief oil will give you quick relief from the pain you are experiencing in your feet as well as in lower back region.

High fat diet

According to a study published in the Asian Spine Journal 2014, 30% women and 25 % men suffering from back pain also had some or the other kind of gastrointestinal problems like stomach pain and food allergies. Scientists claim that there is a relationship between the food we consume and inflammation. High fat and high sugar food causes inflammation in the body especially in back and joints.

So if you want to see some improvement in your back pain and other types of body pains like joints pain etc, you should cut down the high fat and high sugar food from your diet.

Obesity

Those extra pounds on your body might be causing a constant pressure on your spine and the muscles supporting it. Excess weight can aggravate your back pain; it has been observed that overweight people are usually at higher risk for fatigue, back pain, joints pain and muscle pain than others. If you carry extra body fat especially around your middle-section of body, you should take steps to remove those extra pounds in order to get a permanent solution for your achy back.

Obesity

Your desk job

At the molecular level, our body is designed for regular movement, but unfortunately most of us spend whole day sitting down at work. This causes tightening of the muscles and we get muscle stiffness, neck and back pain.

Back Pain
Desk Job causes Back Pain

Stretching your body every now and then and walking for few minutes might help you get quick and short-term relief from pain and stiffness. Take regular massage from a therapist, it will help your muscles to get relaxed and soothed; moreover a regular massage routine will also promote correct posture, and prevent desk job pains and stiffness.

Poorly designed mattress and improper sleeping positions

If you wake up each morning with an achy back but the pain goes away with slight stretching then it may be an indication that the mattress is poorly-designed or not suitable for your body.

Remember that you spend 7-8 hours every day on that mattress, choose a mattress that can give you better sleep and less pain, instead of being economical and buying an unsuitable one.

Many times, back pain is also caused by our sleep positions. If your natural sleeping position is making the back pain worse then try using soft pillows for extra support.

Apart from these factors, several medical conditions may also cause pain in back, neck and shoulder areas; a slipped (prolapsed) disc, sciatica and spondylitis are few to name.

HOW DOES MASSAGE HELP TREAT BACK PAIN?

Massage as a treatment for Back Pain

Good circulation is very important for a healthy body and massage is one of the best ways to increase the blood circulation throughout the body. Be it muscle tension, neck, back or shoulder pain, one can simply rely on massage therapies. Reasonably firm massage strokes improve the circulation and help in supplying oxygen and nutrients to the muscles. Regular massage therapy supports flexibility and movements. Regular massage sessions help lubricate spinal joints and improve overall spinal health.

Back Pain Massage
Massage as a treatment for Back Pain

Sedentary life style, obesity and wrong posture often causes tension in lower back region; massage can give astonishing results in the treatment of chronic back pain by reducing tension and strain in lower back.

There are so many types of massage therapies that are specifically designed for back pain treatment. However a combination of Swedish massage and deep tissue massage is mostly used by professional massage therapists. A variety of strokes like pounding, tapping and kneading are used to ease the muscle knots and improve circulation.

In back massage techniques, the main focus is mostly on increasing the circulation in the congested area; moreover, improved lymphatic drainage due to better circulation help release the toxic waste from your body. A qualified therapist with full awareness about the muscular system can give you right pressure on right area. After applying the warm oils evenly on your body with long flowing strokes, the therapist uses the whole surface of her hands and stroke firmly upwards from the lower back to the neck and shoulder region. Oil is used to reduce the friction on the skin and prevent the pulling of hair. For more details, read https://blueterra.in/pain-management

Different types of massage treatments for back pain

After carefully accessing your back problem, an experienced massage therapist will advice you one specific type of massage or a combination of massage techniques. Some of the most commonly used massage therapies for back pain are-

Balinese Therapy – Most popular because it is effective is Balinese Therapy in case of Back Pain. Most of doctors or physiotherapist will advise backward bending of back to get relief from Back Pain. Balinese Therapy starts with exactly that – stretching of body to relieve stiffness. Stretching is followed by full body deep tissue holistic treatment that combines acupressure, reflexology, stretching and aromatherapy to stimulate circulation, ease muscular/ joint pain and help in sports injuries and migraine. If you want to go with tried and tested, Balinese Therapy for Back Pain shall be your choice.

Back & Body Therapy – It is one of the unique therapies to Blue Terra Wellness Spa that is not available anywhere else. Screening and combining some of the most effective treatments for Back Pain, Back & Body Therapy consists of Full Body Oil Massage followed by Ayurvedic Potli massage on affected area. Potli massage has been treatment of choice of Ayurvedic practitioners for years. Back & Body Therapy is potent combination of Ayurvedic Potli for Back Pain and full body Oil massage for relaxation and relief from Back Pain.

Swedish Massage– This is a gentle and light massage technique which is mostly used to relax the entire body. Swedish massage is extremely helpful in flushing away toxic wastes and improving blood circulation.

Massage treatment for BackPain
Swedish Massage

Deep Tissue Massage – This type of massage helps in the healing and recovering from sports injuries; this therapy can also be helpful in easing muscle pain and stress. With improved flow of nutrients and oxygen, it automatically helps in reducing back pain.

Hot Stone Massage – This therapy helps in relieving muscle tension and eliminating harmful substances clogged in the muscles. The smooth, water-heated stones increase the blood flow and alleviate body pain. This therapy is highly beneficial in reducing muscle spasm. People who suffer from back pain or muscle pain are often advised to get this therapy.

 

Hot Stone Massage
Hot Stone Massage is an effective treatment for Back Pain

 

Even if you dont find time to visit a good Spa, you could do a simple massage at home with a good Ayurvedic Back Pain and Joint Strengthening Oil https://www.bluenectar.co.in/ayurvedic-herbal-back-pain-and-joint-strengthening-oil.html

 

Natural ways for Back Pain Treatment

Pain is said to be caused by the interaction between the sensory nerves and our feelings and memories, sometimes even beliefs. The feeling of pain is crucial because that way the person can adopt precautionary measures to prevent it and also be aware of relieving pain. However, sometimes, pain can be stubborn.

Certain types of pain are experienced by everybody at various points of their life. Back pain is one of them. Unfortunately, a large number of people experience back pain. It could range from being mild to serious to chronic. If you experience any kind of serious back problems, a visit to the doctor is a must. It should be a preferable option than waiting for it out to subside on its own or taking matters in own hands.

Pain is a sensory feeling that humans have experienced ever since they came into being. With the advent of science and technology, we have been successful in handling various health problems. Be it major or minor, most of the pain can be relieved using pain relieving sprays, pills, gels and even massage gadgets. It is surprising, that most of us don’t know that there are numerous natural remedies to heal pain, all free of cost.

However, before everything else, you must know the underlying cause of back pain so that you can have a clear idea of what you are experiencing and thus determine if professional medical aid is required or not.

CAUSES OF BACK PAIN

 

CAUSES OF BACK PAIN OFTEN IGNORED

Like everything else, back pain also has certain causes and types. Some are caused by normal circumstances and can be healed naturally at home where as some can be severe and should not be ignored at all costs. Here is a list of common causes of back pain:-

  • Accidents: Accidents occur all the time. They surely can be prevented, but sometimes things don’t go your way and every time you cannot be blamed. Back pain is commonly associated with accidents and can either be mild or severe depending on its graveness.
  • Sport injuries: Playing sports is one of the best exercises. It is a common activity that people of almost all ages engage in. However, sports can also lead to injuries which could cause back pain.
  • Poor posture: Bad posture plays a major role in causing back problems. Poor sitting and standing habits leads to muscle tension in spine. Slouching in a chair, sticking your bottom out, standing with a flat back, rounded shoulders, standing with tummy out, are few of the instances of wrong posture, which could result in back problem.

 

Poor Posture due to Desk Job

  • Obesity:

    One of the leading causes of back pain is obesity. Obese and overweight people have lower back problems more than non-overweight people. This happens as the excess weight on tummy pulls the pelvis forward, straining the lower back and hence causing lower back pain. According to the American Obesity Association, women who are obese or who have a large waist size are particularly at risk for lower back pain.

  • Osteoporosis:

    Osteoporosis is a bone disease which leads to bone density loss. This is one of the graver causes of back problems and even chronic pain. A professional medical help is definitely needed in such a case.

  • Sedentary lifestyle:

    A sedentary lifestyle is surely not an acceptable one. Prolonged sitting and poor posturing due to a sedentary life is one of the causes of chronic back pain, neck pain, muscle pain and in some cases also might lead to Cervical Spondylosis.

More tips to get relief from chronic pain could be found in http://www.blueterra.in/contemporary-ayurved/contemporary-ayurved10-daily-habits-for-reducing-chronic-pain/

PREVENTION OF BACK PAIN

Prevention is better than cure. Even though Back pain is something that almost everybody experiences in life, we can still prevent it. Mild back pain is harmless, but ignoring it and letting it grow could lead to seriouschronic back problem. Hence, better safe than sorry, because, why not? Here is a list on How to prevent back pain from causing problems in your daily life:-

Exercise and Yoga:

Being physically active and exercising everyday in your life not only keeps your muscles healthy and active but also strengthens the spine, thereby reducing the chances of experiencing back pain every now and then. If you happen to have chronic back pain, it can even act as a cure. Yoga is also effective because it improves bodily function.

 

Cobra Pose in Yoga strengthens back

  • Maintain good food habits:

    Eating right keeps your weight in check, your digestive tracks functioning properly and in turn maintains your spine. We should eat a balanced diet, which ensures proper nourishment for our muscles, tissues, tendons and bones. A good diet should take care of our Calcium, Vitamin D, Vitamin B12, Iron, Magnesium and other Vitamins requirement.

 

Good food habits is a solution to many problems

  • Sleep on your sides:

    Sleeping on sides is the best position for sleeping. Ensure to draw your legs slightly towards your chest and keep a pillow between your legs. Sleeping in this position takes away the stress from the back than while sleeping flat on your back. A pillow supporting your head while you sleep is also important as it reduces stress and keeps you comfortable hence preventing back and neck problems.

  • Maintaining a good posture:

    A sedentary lifestyle is one of the major cause of bad posture. Avoid slouching over your computer and work at a proper and comfortable workstation both at office and also at home. Do stretching exercises between long intervals of work hours.

  • Reduce Stress:

    You will be surprised to know that stress also has a negative impact on your back causing back problems often. It tenses up your muscles leading to back pain. Major stress busters include Yoga, meditation, breathing exercises, body massage and the like.

 

De-stress and relax

CURE FOR BACK PAIN:

Almost every ailment has a cure. A common health problem such as back pain has innumerable cures likebody massage, most of which can be acquired without medical assistance as well. We tend to depend on technology and science so much that we don’t give a damn about simple home remedies or natural ways to cure back pain. We forget that there are many simple and natural ways to get rid of back pain. Here are a few natural remedies which might help reduce back pain:-

  • Yoga and stretching:

    Yoga, undoubtedly is one of the most effective treatment for back pain and could work better than medical treatments. Various studies have found out that stretching, like yoga, also helps to loosen tense and tight muscles, cures muscle stiffness and is a good natural pain reliever.

  • Massage:

    Getting a massage on a weekly basis is a good stress buster and reduces muscle and back pain. Ayurvedic Potli massage also help alleviate pain that results from diseases like spondylosis and osteoarthritis. It provides an instant relief from back pain. More details on how Massage could help for Back Pain treatment could be found in http://www.blueterra.in/contemporary-ayurved/joint-and-back-pain-relief-with-back-body-therapy/

  •  

    Massage acts as a quick pain reliever

  • Acupuncture:

    Just like back massage, acupuncture is also a great way to relieve stress. It is extremely effective and relaxing, even if the idea of needles being inserted in your skin might disturb you.

  • Pilates:

    If you are experiencing back pain, under no circumstance should you give up on exercise. Keep yourself moving. Pilates strengthens our core, which takes away the load from our back. Pilates is all about controlled breathing and a strong core.

     

    Pilates Strengthens Back and Core

Pain is most likely unavoidable. We humans experience it in our day to day lives. However, there are many ways to cure them and lead a healthier and happy life, as the saying goes, “Where there is a will, there is a way”. Keeping yourself a step ahead is also a good way to go. For instance, using Pain Oil for body massage instead of regular oil or trying out different activities like aquatic therapy, tai chi etc . The point to note is – Be on your feet and keep moving.

Joint and Back Pain Relief With Back & Body Therapy

Back & Body Therapy for relief from Back Pain, Joint Pain and Knee Pain

If you’ve ever groaned, “Oh, my aching back!”, you are not alone. Back and Joint pain is one of the most common reasons people go to the doctor or miss work and a leading cause of disability worldwide. Back and Joint pain is one of the most common medical problems, affecting 8 out of 10 people at some point during their lives.

 

Most back pain goes away on its own, though it may take awhile. Taking over-the-counter pain relievers and resting can help but it has its own side effects. Contrary to popular belief, staying in bed for more than 1 or 2 days could make it worse.

There are lots of symptoms which if not treated at the right time could aggravate the problem and may cause irreparable body damage. You must see a doctor if any of the below symptoms persists:

  • Stiffness in Neck, Shoulder or Back
  • Radiating pain in arms or legs
  • Pain or stiffness in muscles after hectic week
  • Recurring symptoms with aggravated lower or upper back pain at higher frequency

Back & Body Therapy

Rushing to a doctor for minor niggle is not a practical solution. There are home remedies or intermediate steps that could actually provide a longer lasting relief than visit to doctor. Spa treatments or Massage therapies is a hidden jewel benefits of which are relatively unknown. Spa treatments helps in following manner:

  1. Lot of Back & Joint pain is manifestation of stress. Stress at work/personal life may cause muscle stiffness/spasm which may result in Back pain/Joint Pain. Massage directly works to reduce stress level and hence providing relief from Back & Joint Pain
  2. Massage provides much needed ‘me’ time. This is one time when you are away from your PC, smart phone, or Social media. Spa time is much needed Switch off time from everybody else and system around you
  3. Apart from Massage therapies, Ayurvedic Potli is a tried and tested method for pain alleviation and treatment for over 100 years.

At Blue Terra Spa & Wellness Center, our Spa doctors have fused massage therapy and Potli therapy to develop Back & Body Therapy. Back & Body Therapy has given excellent results with a success rate of more than 80% and has been successfully delivered to over 10000 guests with great results. This therapy has been used for treatment for back pain and other joint aches.

While Oil massage decreases tension in muscles and improves blood circulation, warm Ayurvedic Potli opens pores and works on affected area allowing the carefully selected herbs to work on the body and mind. It relieves relieving deep seated tension, increasing circulation, loosen toxins, strengthening muscle tissue and ridding the body of excess Kapha.

Along with relieving back/joint pain, receiving Oil massage on a regular basis helps keep all your joints limber, which reduces your chances of pulling a muscle. It also improves your posture and flexibility, increases range of motion, lowers blood pressure and heart rate,encourages relaxation and relieves stress. Similar relief from Back Pain could be done at home itself by massaging with back Pain Oil (https://www.bluenectar.co.in/ayurvedic-herbal-back-pain-and-joint-strengthening-oil.html)

9 things that I do every day to ensure that I don’t gain weight

I have always wondered how some people manage to stay slim without putting much effort? Recently I have become aware of the fact that anyone can stay fit by following some simple habits. Followed are the nine things I do every day to ensure that I do not gain any weight.

  • Eat in small portions: Most of the people don’t understand how portion control can help promote their weight loss efforts. A 2004 study which involved 329 overweight participants found that 38 percent of them lost 5 percent of their weight after practicing portion for two years. Researchers at the Summa Health System in Ohio conducted the study. I always eat in small portions at regular intervals. I reduce my portion size by using plates and spoons of small sizes. Also, I never eat chips and tacos straight from the bag.
Eat smaller portions
  • Stop eating when stomach is 80% full: I always eat until my belly is only 80% full. By doing this I avoid the risk of overeating. Also, our stomachs produce more digestive juices to break down food when we have more space in our stomachs. I eat slowly so my brain gets a full feeling. I follow some basic rules like only eating when I am hungry, never eating anything immediately before hitting the bed etc. Most importantly, I never skip a meal.

    Stop!!! Your tummy is 80% full!!
  • Detox my body: The first thing I do after waking up is to chug a glass full of warm water mixed with lemon juice. It flushes out toxins, improves digestion, balances the pH level and helps me to maintain a healthy weight. Sometimes, I mix 1 to 2 teaspoons of unfiltered, raw apple cider vinegar in a glass of water and drink it up. Needless to say, I avoid alcoholic beverages and smoking cigarettes at any cost.

DETOX – Flush out those toxins!!

  • Exercise: Lack of physical activity is the main reason of excess weight gain. Many people start to follow different weight loss diets, while neglecting the most basic rule – you have to exercise to burn fat. Unless there is a calorie deficit, your body will not show results. It doesn’t mean one has to do rigorous work out at the gym. You can run, jog, swim, walk, dance, yoga or anything according to your choice. I make sure that I do some exercises for at least 30 minutes daily. Besides from keeping my body in shape it also helps to reduce stress. Sometimes I use Slimming Oil to get even better results.

 

E is for Exercise Everyday

Small acts or efforts go a long way. Try taking stairs instead of elevators. Get down one stop before your office/home and walk that remaining distance on foot. Try and include walking, as much as possible, in your daily routine.

  • Eat a healthy breakfast: Breakfast is the most important meal of the day. As per several studies, those who skip on breakfast are more likely to gain weight than who eat a healthy breakfast. Skipping breakfast will leave with little energy for the day, resulting in unhealthy cravings and snacking.Skipping breakfast also effects concentration and mood levels as the glucose levels in ones body goes down. And remember that the last meal that you have had was last nights dinner, which may been a 7-8 hours gap. I always eat a high-protein, low-carbohydrate breakfast so that I cut down on my cravings.
  • Identify hunger: It has taken me some time for me to identify the real hunger. Often, people confuse thirst for hunger and end up having a sumptuous meal when the body is demanding water. To understand whether I am hungry or thirsty, I drink a glass full of water and wait for 15 minutes. Most of the time, my hunger subsides which means I was just thirsty.Stay away from junk food: Fast foods and carbonated sodas are the main culprits behind increasing obesity problem. I always stay away from junk food, no matter how hungry I am. Try substituting fast food with healthy food. Instead of having sodas, try drinking green tea or any other herbal tea.

Do not confuse Thirst with Hunger

  • Live stress-free: Stress is one of the main causes of weight gain as it reduces your body’s ability to burn calories. Instead of emotional eating, I go for Body Massage, Spa therapy to fight stress.
  • Get enough sleep: Many researchers have suggested that lack of adequate sleep promotes weight gain and obesity. I never compromise on my sleep. I try to get minimum 8 hours of sleep daily. This not just keeps me fit but also keeps me full of positive attitude. I also have a better concentration and I feel fresh and happy in the morning. When I have trouble falling asleep I go for a Spa Therapy or Steam Bath before hitting the bed. Sometimes, I even try a massage with essential oils to relax my mind.
Never compromise on your sleep

These things definitely work for me and keep me charged for everyday challenges. Give it a try and see the change yourself.