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HEALTH & WELLNESS

Lower Back Pain Relief With Exercise

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If you’re one of the millions of people that suffer from lower back pain, you need to know that exercise can do wonders for you. When it comes to relieving lower back pain, exercise provides more long-term relief than many pills that your doctor can give you. The fact is, pills only serve to mask the problem by providing temporary relief from the pain. But, the problem causing much of the pain is still there. Exercise will strengthen the muscles that support your back, improve flexibility, and greatly reduce the chances of future episodes.

Exercises
You should be doing a threefold program of exercise that include aerobics, resistance, and stretching exercises. Aerobic exercises such as walking and bike riding will get your body conditioned properly. They strengthen your heart and lightly work your muscles. Resistance exercises like weightlifting will strengthen the muscles that support your back. Stretching exercises will increase flexibility, giving your back a greater range of motion. Your doctor can guide you as to when and how much of each exercise you should be doing.

Low Impact
For people with lower back pain, the best aerobic exercises are low impact. They include swimming, walking and bike riding. Jogging, dance aerobics and step aerobics all produce repeated impact on your back, knee, and hip joints. To get the best results, start with 15 minutes of light aerobic work per day, 2 to 3 times per week. Then gradually build yourself up to 30 to 40 minutes per day, 4 to 5 times per week.

Heart Rate

You should be working enough to raise your heart rate from 65% to 85% of your maximum. (Determine your maximal heart rate by subtracting your age from 220). Whether you are walking, bike riding or doing any other aerobic exercise, always maintain good posture. This means sit up straight, stand straight and do not slouch or lean forward. Good posture is essential to any good exercise program.

Muscles
While resistance training, you want to concentrate on the abdominal muscles. These muscles play a major role in giving your lower back support. The stronger they are, the more relief for your back. Also important is to perform exercises specifically designed to strengthen the lower back muscles themselves. You will benefit from working each muscle group 2 to 3 times per week. You may want to hire a qualified fitness trainer to design a resistance program that is right for you.

No Pain
Remember that while resistance exercise is great for strengthening targeted muscles, there should never be any pain involved. Some discomfort should be present while performing the exercises, but it should subside shortly after the exercise. If there is any significant pain during the exercises or if discomfort persists for some time after, it’s a sign that something is wrong. Exercise should be discontinued and your doctor should be consulted immediately.

Stretching
Stretching should involve 10 to 15 minutes of moderate stretching per day. This is usually enough to get the job done. You want to concentrate on stretching your hamstrings which are the muscles in the back of your upper legs. Loose hamstring muscles offer a better range of motion for your back. Flexible hamstring muscles do not strain on your lower back as tight ones do.

Stretching the lower back muscles is also a must. Sit with your legs flat on the floor in front of you. Slowly reach for your toes until you can’t go any further. Hold for 10 seconds, and sit up. This is a great exercise to stretch both your hamstrings and your lower back. Repeat this stretch 2 to 3 times each day.

Living
While there are no miracle cures for lower back pain, you can make living with the condition much easier to deal with. Simply incorporate some exercise into your life each day. It’s worth the effort to give up 30 to 40 minutes per day, 4 to 5 days per week to exercise away your lower back pain.

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HEALTH & WELLNESS

Magtein® supports cognitive processes and overall mental well-being

Magtein®, a patented and clinically validated form of magnesium, is renowned for its unique ability to cross the blood-brain barrier, effectively enhancing brain health.

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Magtein®, a patented and clinically validated form of magnesium, is renowned for its unique ability to cross the blood-brain barrier, effectively enhancing brain health. Among various magnesium types, Magtein® shines for its targeted support of synaptic density and cognitive function, making it a standout choice for brain health supplements. Its distinct feature is nourishing synapses without overstimulation, promoting optimal brain function and overall cognitive well-being.

Magtein®’s exceptional ability to cross the blood-brain barrier sets it apart, enhancing brain health significantly. This unique feature allows Magtein® to impact brain function directly, supporting cognitive processes and overall mental well-being. Clinical studies have demonstrated that Magtein® supplementation can reduce brain age by up to 9 years, showcasing its profound impact on cognitive health and longevity.

Read more on GenMag
https://genmag.com/ingredients/magtein-by-aidp/

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HEALTH & WELLNESS

5 Skincare Regimens Perfect for Spring and Summer

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Spring is in the air! The trees are changing colours, flowers are blooming, and you will notice that your skin feels different too. The sun is getting harsher, and heat and humidity will make their way towards hampering the skin… Well, if you don’t care. If you fail to switch from your heavy winter skincare routine to a light spring one, you could soon be facing the issues of acne, breakouts and dull skin.

This is the perfect time to amp up your skincare and go in for dermatological treatments like chemical peels and laser skin resurfacing. You can also help your skin be spring and summer-ready by using the right skincare ingredients. An intelligent combination of active ingredients can do wonders for the skin and even keep the signs of ageing away. To make the most of the spring weather learn to make the most of your skincare routine.

skin care routine
5 skincare combinations are best for spring and summer season. Image courtesy: Adobe Stock

Best skincare combinations that will work for your skin

The important thing to remember is to pair your skincare ingredients correctly together. Very few are power couples for the skin that might work and benefits your skin. The first trick, of course, is to not use all the products together. To maximise the benefits of the skincare ingredients, here are some important parings you should not miss:

1. Vitamin C with SPF

Vitamin C is an essential ingredient for skin care. It helps protect the skin from sun damage, fights the antioxidants, repairs the skin barrier, promotes collagen production, and acts as an anti-ageing ingredient. When combined with sunscreen, the two work to protect your skin from environmental damage and block the UV rays that filter through the sunscreen.

Also Read: Vitamin C for skin: 7 benefits you must know about

2. Niacinamide with salicylic acid

Niacinamide is an important ingredient for fortifying the skin barrier and treating hyperpigmentation. Salicylic acid is what your skin needs to keep the breakouts away. When they are used together, your skin will benefit from reduced pore size, prevent acne breakouts, improve skin strength and work against the signs of ageing. Together they also improve collagen and elastin fibres giving the skin a youthful glow from the inside.

Best skincare combinations
Best skincare combinations are best for spring and summer season. Image Courtesy: Shutterstock.

3. Retinols with peptides

Move the retinol to your nighttime routine during this time of the year. Vitamin A derivatives are the gold standard for home skin care because they treat everything from acne to ageing to fine lines. Peptides help skin cells rejuvenate and repair. Together they correct your complexion, make the skin tighter and give a smoother and plumper look to the skin.

4. Vitamin C and vitamin E

Vitamin C is essential for skin rejuvenation and protection, and vitamin E helps keep the skin supple. You can use them together to protect the skin from oxidative stress and maintain the suppleness of the skin, leaving you to enjoy the weather in its full glory.

5. Hyaluronic acid with exfoliating acids

Spring is a good time for skin repair, and the AHAs and BHAs do a great job of removing the top layer of the skin, making the new skin sensitive to dryness, and hyaluronic acid is a humectant that restores dryness. Hyaluronic acid recharges skin hydration and has long-lasting benefits for the skin.

Best skincare combinations
Best skincare combinations are best for spring and summer season. Image Courtesy: Shutterstock.

Things to remember

When using new skin combinations, make sure you take your skin type into account. Always do a patch test first and start when using these combinations 1-2 times a week along with your regular skincare routine and slowly increase the frequency as needed by the skin. Do not over-exfoliate or scrub the skin, focus on good skin care every day for great results instead.

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DIET & NUTRITION

Performance Supplementation

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2 women in yellow tank top and black shorts sitting on white bench during daytime

The sports supplements industry is one of the largest industries in the world of sports, especially with respect to revenue. Athletes are often attracted to these supplements by the effective marketing approaches used by marketers to sell these products. In sports, every athlete seeks to stage the best performances to achieve different milestones through their sporting life. The availability of supplements that can enhance the performance of these athletes makes them seductively attractive for these individuals.  No one would miss an opportunity to improve their performance, irrespective of the risks that exist. However, there is a need to ensure that these supplements are regulated. The lack of regulations in the sports supplement industry could lead to increased risks for the athletes. Perhaps we need to have a more standard approach to the management of sports supplements.

By Gabriel I. Escalera

     First, it’s essential to first have a better understanding of what sports supplements are in the sporting industry.  Sports supplements are additional nutrients that individuals can add to their normal diets to improve their physical abilities to perform in physical activities. Active athletes often include supplements in their diets to achieve sufficient nutrition for optimal performance in sports. In addition, athletes also use supplements to compensate for nutritional deficiencies. Most importantly, there is a belief among athletes that supplements significantly improve their abilities, helping them achieve higher performance.

        Supplements play an important role in the diets of athletes. As the name suggests, these substances should be used in addition to the normal diet, as opposed to being replacements. There are supplements that have been developed based on scientific evidence. This means that there are supplements in the market that can be beneficial to the athletes who consume them. There are several benefits that athletes can draw from using these supplements. One of the most significant benefits is that they can legally improve the performance of athletes. Other than that, supplements can also be used to attain the required weight for a specific sport’s weight classes. Similarly, they can be effective in losing weight for a specific sport. Supplements can also be used by athletes to build muscles and improve the circulation of oxygen within the body. Moreover, supplements also provide athletes with an option that helps them avoid the temptations of using other performance-enhancing drugs that are banned in most competitive sporting activities. As such, supplements are critical for athletes, especially with respect to the possibility of enhancing performances.

     There is a significant difference between performance-enhancing drugs and dietary supplements. There is a complete ban on performance enhancing drugs in the sporting world. However, dietary supplements are allowed within the sporting world. In the United States, the Food and Drug Administration (FDA) does not place strict regulations on sports supplements. So, the manufacturers of these substances are not required to submit samples of their products to the FDA.  The only requirement for sport supplement manufacturers is to make a claim of the health benefits of the supplement, based on scientific evidence. However, the FDA does not go beyond that to scientifically verify these claims.  Because of this there may be inadequate regulation of sports supplements, and this places the athlete at the risk of consuming substances that may be harmful to them.

     The use of supplements has continued to be a controversial topic among the stakeholders in the supplement industry.  These controversies tend to keep the conversation going and ensure that we can develop policies and laws that regulate the production and use of sports supplements. There are concerns about the processes involved in the manufacture of some sports supplements. The manufacturing process plays a significant role in determining the final product. The manufacturing process involves the use of different ingredients and processes that are not entirely known or understood. 

     Another important area of concern over sports supplements is that of the quality of these supplements. The quality of the supplement is critical however, the FDA does not require any quality standards on supplements. The FDA only requires that the manufacturers make a claim about the health benefits of these supplements. The FDA does not require the manufacturer to provide clinical or scientific trial results that verify the claims. This means that the manufacturers have considerable leeway to provide inaccurate information about the supplements to get approval from the FDA.  It is also possible that the manufacturers could create the same substance, give it a different name, and different claims to ensure that they are seen as different supplements. 

     Based on these observations, there appears to be a need to develop programs, policies, and laws that effectively regulate the production and sale of sports supplements. There is a need for the stakeholders, especially the FDA, to change the approach to the management of the supplements in the market. Regulations should be developed to streamline the manufacturing process.  Just like in the manufacture of medicines, there seems to be a need to regulate the manufacture of sports supplements. These supplements, when ingested, have the capacity to alter the body’s function. Their effects are similar to medicines. The regulation of the manufacturing process would ensure that there is a standard quality for every type of supplement. It could ensure that the most appropriate ingredients and processes are used in their manufacture.

     Quality control measures should also be implemented to ensure that the supplements are not harmful.  The quality of the supplements is dependent on scientific validation of their effectiveness in achieving the objectives for which they are created. As such, the FDA should implement programs that would compel the manufacturers to provide scientific verification for the health claims made. This would mean that quality is central to the development and production of the sports supplements. As such, it could provide a regulatory framework established to eliminate the safety risks associated with sports supplements. This way, sports supplements will be able to achieve their fundamental objectives without creating any controversy.

References

Kapoor, A., & Sharfstein, J. M. (2016). Breaking the gridlock: Regulation of dietary supplements in the United States. Drug testing and analysis, 8(3-4), 424-430.   Maughan, R. J., Burke, L. M., Dvorak, J., Larson-Meyer, D. E., Peeling, P., Phillips, S. M., … & Meeusen, R. (2018). IOC consensus statement: dietary supplements and the high-performance athlete. International journal of sport nutrition and exercise  metabolism, 28(2), 104-125.

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