Health and Wellness


5 Things To Know About Chronic Low-Back Pain and Complementary Health Practices

Low-back pain is a very common condition, but often the cause is unknown. Most people have significant acute back pain at least once in their lives. Usually it resolves on its own without specific treatment. But for some people, the pain can become chronic or even debilitating, and difficult to treat. Spinal manipulation, acupuncture, massage and yoga are complementary health approaches often used by people with low-back pain. They are all included in a longer list of treatment options recommended by the American Pain Society and the American College of Physicians for patients whose low-back pain does not improve with more conservative care. Other options include exercise, physical/occupational rehabilitation, cognitive-behavioral therapy, and progressive relaxation. Here’s what you need to know about what the science says for chronic low-back pain and some of these practices. Overall, studies have provided good evidence that spinal manipulation is moderately effective for chronic low-back pain. Spinal manipulation includes various interventions administered by osteopathic physicians, chiropractors, and physical therapists. There is fair evidence that acupuncture is helpful in relieving chronic back pain.Current evidence suggests that factors such as expectations and beliefs of the patient and the provider, rather than acupuncture-specific effects of needling, are primarily responsible for beneficial effects of acupuncture on pain. There is also fair evidence that massage is helpful in relieving chronic low back pain. In general, however, these effects appear to be short-term. Current research, while limited in scope, suggests that a carefully adapted set of yoga poses may reduce low-back pain and improve function. NCCAM is also supporting research specifically associated with safety of this widely used self-care practice. People with back pain should work with an experienced teacher who can help modify or avoid some yoga poses to prevent adverse effects. Be sure to tell your health care provider about any complementary health practice you are considering. This will help ensure coordinated, safe care.

This is a free yoga relaxation video sponsored by PsycheTruth. For more Yoga technique and workout videos subscribe to PsycheTruth’s youtube page by clicking the following link: 

5 Things You Should Know About Yoga

Yoga typically combines physical postures, breathing exercises, and meditation or relaxation. Researchers are studying how yoga may be used to help improve health and to learn more about its safe use. If you’re thinking about practicing yoga, here are 5 things you should know: Studies suggest that yoga may be beneficial for a number of conditions, including pain. Recent studies in people with chronic low-back pain suggest that a carefully adapted set of yoga poses can help reduce pain and improve function. Other studies also suggest that practicing yoga (as well as other forms of regular exercise) might have other health benefits such as reducing heart rate and blood pressure, and may also help relieve anxiety and depression. Studies show that certain other health conditions may not benefit from yoga. Research suggests that yoga is not helpful for asthma, and studies looking at yoga and arthritis have had mixed results. Yoga is generally considered to be safe in healthy people when practiced appropriately. However, people with high blood pressure, glaucoma, or sciatica, and women who are pregnant should modify or avoid some yoga poses. Practice safely and mindfully. Everyone’s body is different, and yoga postures should be modified based on individual abilities. Carefully selecting an instructor who is experienced and is attentive to your needs is an important step toward helping you practice yoga safely. Inform your instructor about any medical issues you have, and ask about the physical demands of yoga. Talk to your health care providers about any complementary health practices you use, including yoga. If you’re thinking about practicing yoga, also be sure to talk to your health care providers. Give them a full picture of what you do to manage your health. This will help ensure coordinated and safe care.

Live healthy in just 5 minutes per day

Why should we excerise?

Staying active helps with stress, makes us sleep better, gives us more energy and helps us think better. Exercise also helps us lose weight and lowers the risk of some diseases. It is recommended that we should exercise at least two and a half hours per week. If we break that down it would be about 30 minutes per day. this can be reduced even further to three separate 10 minute workouts.

Live healthy in just 5 minutes per day

National Institute of Health News

Digging a Vegetarian Diet: Plant-Based Eating Can Reap Rewards

Vegetarian meals focus on fruits and vegetables, dried beans, whole grains, seeds and nuts. Vegetarian diets tend to have fewer calories, lower levels of saturated fat and cholesterol, and more fiber, potassium and vitamin C than other eating patterns.

Love Your Heart: Take Steps To Reduce Heart Risks

Heart disease remains the number one killer of both women and men in the United States. The good news is you have the power to protect and improve your heart health. Research has found that you can lower your risk for heart disease simply by adopting sensible health habits.

Shape Your Family’s Habits: Helping Kids Make Healthy Choices

With your help, kids can learn to develop healthy eating and physical activity habits that last throughout their lives.

Recommended NIH Resources

Dietary Supplements (Office of Dietary Supplements) Information about the use, effectiveness, safety and quality of dietary supplements. Includes fact sheets for health professionals and consumers, answers to common questions, and tips to help you choose and use dietary supplements wisely.

NIH and the Weight of the Nation (Office of the Director) The 4-part HBO Documentary Films series on obesity, “The Weight of the Nation,” highlights several NIH research advances and addresses the factors contributing to the country’s obesity problem. The films are the centerpiece to a public awareness campaign, which also includes a 3-part HBO Family series for kids, 12 short films, a website and social media, and a nationwide community-based outreach effort using free film discussion guides and other tools.

Weight Loss (National Center for Complementary and Alternative Medicine) Information on complementary and alternative medicine for weight loss.

Weight-control Information Network (National Institute of Diabetes and Digestive and Kidney Diseases) The Weight-control Information Network provides the general public, health professionals, the media, and Congress with up-to-date, science-based information on weight control, obesity, physical activity, and related nutritional issues.

Do You Know the Health Risks of Being Overweight? (National Institute of Diabetes and Digestive and Kidney Diseases) Overweight and obesity may increase the risk of many health problems, including diabetes, heart disease, and certain cancers. If you are pregnant, excess weight may lead to short and long-term health problems for you and your child. This fact sheet tells you more about the links between excess weight and many health conditions.

The National Institute of health urges you to 

Don’t Just Sit There! Move For Your Health

If you’re like most people nationwide, you spend more than half of your waking hours sitting or inactive for long stretches of time—at work, at school, in the car or watching TV. Here’s why you should consider standing up instead of putting your feet up.

You’re Never Too Old: Keep Active as You Age

We’ve all heard that exercise is good for you. Did you know that it’s as true for older people as it is for any age group? You’re never too old to get moving, get stronger and improve your health.

Healthy Movements: Your Body’s Mechanics

Your body is an amazingly flexible machine, with bones, muscles and joints working together to help you move. Like any machine, your body needs regular care and maintenance to work properly.

Resources Recommended by the National Institute of Health for Living Healthy

Go4Life (National Institute on Aging) Go4Life is an exercise and physical activity campaign that motivates older adults to become physically active for the first time, return to exercise after a break in their routines, or build more exercise and physical activity into weekly routines. Extensive resources for seniors, family and friends, organizations and health professionals.

We Can! Ways to Enhance Children’s Activities & Nutrition (National Heart, Lung, and Blood Institute) We Can! (Ways to Enhance Children’s Activity & Nutrition) is a national program designed to provide parents, caregivers, and communities information and tools to prevent childhood obesity and help children 8 to 13 years old stay at a healthy weight.

Weight-control Information Network (National Institute of Diabetes and Digestive and Kidney Diseases) The Weight-control Information Network provides the general public, health professionals, the media, and Congress with up-to-date, science-based information on weight control, obesity, physical activity, and related nutritional issues.

Exercise & Physical Activity: Your Everyday Guide from the National Institute on Aging (National Institute on Aging) Get moving! This 120-page guide describes the benefits of exercise and physical activity for older people. Learn how to set exercise goals and stick to them.

Exercise for Your Bone Health (National Institute of Arthritis and Musculoskeletal and Skin Diseases) Vital at every age for healthy bones, exercise is important for treating and preventing osteoporosis. Not only does exercise improve your bone health, it also increases muscle strength, coordination, and balance, and it leads to better overall health

For great easy healthy living tips view Danielle Marie’s video below “Easy tips for a healthier lifestyle

Subscribe to Danielle Marie’s YouTube page by clicking the following link

Do you love sweets? Are you looking for a healthy treat?  Check out ILoveFlavor’s free video below for their “Pumpkin Cheesecake” recipe

Here’s another healthy cheesecake recipe to try yourself at home

Caramel-Walnut Cheesecake

6 oz reduced fat graham cracker crust


1/2 cup granulated sugar

1/2 tsp pure vanilla extract

20 pcs caramel candy, melted

5 oz egg whites, slightly beaten

2 tbsp fat-free milk

1/4 cup walnuts, chopped

16 oz fat-free cream cheese, softened

In a saucepan, melt caramel candy and milk. Mix until smooth. Pour into crust.To prepare filling, combine cream cheese, sugar, vanilla extract, and egg whites. Mix well. Fold in walnuts. Pour over caramel layer. Preheat oven to 350. Bake for 30 minutes, or until center is set. Cool completely. Then, refrigerate three hours, or overnight.

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12 thoughts on “Health and Wellness”

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