Avoid backpain by changing simple things

Backaches are no longer a problem plaguing only the elderly. An increasing number of people in their 20s and 30s suffer from it these days. Follow these simple tips for some relief.

Readjust your pillows
The way you sleep is crucial. If you are in the habit of sleeping on your back, place a pillow under the knees. If you tend to sleep on your side, place a pillow between your knees and draw your legs towards the chest. And while sleeping on your stomach, place a small pillow under your abdomen to prevent the lower back from sagging.

Caution while exercising
While lifting weights above your head, squeeze the buttock muscles. This will force your body into a position that will automatically stabilise your spine, thereby reducing the risk of lower-back injuries.

Change your posture frequently
Frequent changes in posture prevents the concentration of stress in one particular area of the spine. But remember to maintain the natural arch of your back while changing postures.

Get your vitamin D
Vitamin D deficiency increases the chance of osteoporosis. According to a recent study, 80% people suffering from backache were deficient in this vitamin. So, spend about five to 10 minutes in the sun daily.

Adjust car seat
Avoid reclining your car seat. Frequently craning your neck to look outside will end up putting strain on the lower neck. So, adjust your car seat in such a way that you can get a full view of the road ahead while your head is on the headrest.

Sit on exercise ball
Try sitting on an exercise ball/Swiss ball daily for 15 to 20 minutes. It will strengthen your coremuscles and alleviate the backache that is caused by too much sitting.

Do crunches
Ab crunches can reduce lower-back pains by almost 75%. When your ab muscles are weak, the buttock muscles and the muscles at the back of your legs have to work harder in order to keep the spine more stable.

Read More

Top 8 fruits that are good for health

1)      Apple

One medium-size apple is a filling, ready-to-eat snack that is packed with four grams of soluble fiber—17% of the Daily Value (DV), or the amount you need each day. “This is important for colon health and controlling blood sugar levels,” says Elson Haas, M.D., author of Staying Healthy with Nutrition. “It’s also a good source of immune-boosting vitamin C.” Apples also contain quercetin, which has antihistamine and antiallergy properties.

2)      Grape

Research has shown that consuming high-glycemic carbs after workouts produces a greater amount of glycogen—replenishing what you’ve depleted after a hard session—than consuming carbs that are lower on the glycemic index (GI). “Grapes are a very highglycemic fruit,” says nutritionist and physique specialist John Kiefer, “which makes them an ideal post-training snack.” They’re also loaded with vitamins A, C, and B6, and folate, in addition to several essential minerals.

3)      Cherry

Jonny Bowden, Ph.D., author of The 150 Healthiest Foods on Earth, says inflammation in the body is the root cause of most disease and discomfort. “Chronic inflammation can wreak havoc on your vascular system,” he says, “but a lot of guys also suffer acute inflammation caused by sports injuries.” Studies suggest weekend warriors can ease aches and pains by eating tart cherries. These have the highest concentration of anthocyanins 1 and 2, which help block enzymes associated with inflammation.

4)      Pomegranate

If you’ve ever suffered from erectile dysfunction, try adding this “natural Viagra” to your daily diet. Research shows that the powerful antioxidant agents in pomegranate seeds and juice can help reverse oxidative damage—what nutritionist Oz Garcia, Ph.D., calls “natural rusting”—to the vascular system, which plays a major role in the ability to achieve and maintain erections. Perhaps this is why some theologians believe the pomegranate—and not the apple—was the forbidden fruit in the Garden of Eden.

5)      Blackberry

Garcia recommends blackberries for their exceptional phytonutrient power and vitamin K content (36 percent of the DV). “This is important for men because it’s been shown to help lower risk of prostate cancer,” he says. “It’s also high in the mineral manganese, which helps support optimal testosterone production.” Blackberries—along with blueberries, bilberries, and raspberries—are also rich in the antioxidant lutein, which helps promote eye health by helping prevent macular degeneration.

6)      Grapefruit

The famous Scripps Clinic “Grapefruit Diet” study showed that participants who ate half a grapefruit before each meal lost an average of 3.6 pounds in 12 weeks. “It’s a great appetite suppressant,” Bowden says. “It also contains pectin, a soluble fiber that’s been shown to slow the progression of atherosclerosis.” Avoid eating grapefruit when taking prescription (or over-the-counter) medications, though. “It interacts with liver enzymes in a way that can keep the medication in your system longer than expected.”

7)      Lemon

“The citric acid in lemons helps break down lipids and stimulates digestive juices,” says Haas, who does a 10-day lemonade cleanse each year to reduce body fat and cholesterol. “Adding the juice of half a lemon to a glass of water every morning supports liver and gall bladder function.” Drink some fresh lemon juice before your next meeting. The energizing scent has been shown to mitigate fatigue, anxiety, and nervousness, and can increase concentration and alertness.

8)      Papaya

Papain, an enzyme in papaya, has been shown to relieve gas from indigestion. Another of its enzymes, chymopapain, has been used to relieve inflammation. One cup of fresh, ripe papaya has only 60 calories, yet packs a whopping 144 percent of the DV of vitamin C (88mg). “When buying papayas,” Garcia says, “look for ones that are mostly yellow and yield slightly to pressure.

Read More

New Iphone app for keeping yourself fit

Exercise is difficult enough without it being complicated with complex instructions. Fitwirr is a new iPhone workout app that is designed to simplify abdominal and glute workouts with easy to follow visual instructions that only take 5-8 seconds to master. "Most apps require up to 2 minutes of learning time for every exercise learned. This is well outside even a focused adult's attention span and discourages people from exercising. A shorter learning curve means lower barrier to entry and equates a more productive workout," says Misato Alexandre, an iOS developer for Fitwirr.

The problem with many workout apps on the market is that they presume a level of expertise with gym equipment that the average woman does not possess. Fitwirr helps women spend less time on complex instruction and more time pursuing personal fitness goals with exercises that make the greatest impact. The App presents each exercise with precise visual instructions and images that integrate the movements as a series of arrows and pointers. "We want to provide instant recognition of posture and key movements with minimal assistance. Our users need a workout that is easy to follow, yet highly focused and result oriented." Alexandre said.

Fitwirr's workouts are designed to be home friendly and can be performed with bodyweight only, or with accessible home equipment such as hand weights and towels. It seeks to balance a user friendly women's fitness app with a quality workout. "Our app was made under the direction of certified fitness professionals to ensure the highest quality." Alexandre, said "We aim to be the easiest to follow workout guide that maximizes workout time and brings results to the average woman."

Fitwire Inc is a tech company formed in 2011 in New York, NY. Fitwirr App is a women's fitness app available in the iTune App Store for free download.

Read More