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6 Bad Postures To Get Rid Of

6 Bad Postures To Get Rid Of

Having good posture is something that is hardly on our minds, but can make an impact on numerous aspects in your personal life, including your health and boosting your self-confidence. Read on to learn how to improve your overall posture for good.

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    1. A head that tends to lean forward

    For those who have a tendency to crane their neck and stick their head out, this can cause serious strain on the muscles in the back of your neck. To fix this problem and realign this area, Ashley Mazurek, exercise expert at the C.H.E.K Institute say a good solution is too move only your head downward until you chin is touching your sternum, which will in turn give a much needed release to those back muscles and allow your head to avoid the urge to go forward again.

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      2. Toes that tend you to go inward (pigeon toes)

      There are many different reasons why people develop pigeon toes, such as arthritis, bone deformity or lack of support from your glute muscles. To fix this Bill Hartman, P.T., C.S.C.S, is quoted in Men’s Health as saying that a good solution is something that is referred to as the “side-lying clam shell.” Start by lying on your side, with your knees bent at a 90 degree angle and your heels touching. Keeping your hips stationary, lift your top knee, so as to mimic a clamshell opening. Hold it for 5 seconds and then put it back down. Perform 2 to 3 sets of 12 every day.

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        3. Shoulders that are elevated

        The culprit for this ailment is that you have a short trapezius muscle (the one that begins at the back of your neck and goes across your upper back). Hartman says that the best solution is to do a “upper-trap stretch.” Start with putting the arm that is attached to the raised shoulder behind your back and tilt your head away from this side until you feel the stretch. Place your free hand lightly on the affected muscle and hold it for 30 seconds. Repeat this 3 times.

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          4. A back that is hunched

          This common problem can result in bad upper-back mobility. The solution Hartman says is too place a foam roller parallel with your shoulder, where you are resting on it with your midback. Raise your hands above your head and with your upper back arched go back and forth over the roller 5 times. To make sure all parts of your upper back are stretched, make sure to adjust the roller accordingly and repeat exercise.

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            5. An anterior pelvic bone that is tilted

            This issues is defined by lower back pain due to an overly-arched lumbar spine and a belly that is pushed outward, irregardless of whether you have a large gut or not. One solution according to Hartman is strengthening your glute bridge by lying on your back with your knees in a 90 degree position. He recommends to “Squeeze your glutes together and push your hips upward until your body is straight from knees to shoulders. Hold for 5 seconds; complete 2 or 3 sets of 12 reps daily.”

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              6. You have “duck feet”

              The opposite of pigeon-toed, this condition is when your feet go outward, hence the nickname. This can cause pain in the hips or the lower back. To fix this problem and increase flexibility in your hips, Hartman suggests to get on your hands and knees and put one foot in the back of the opposite knee. Keeping your spine arched, place your weight backwards and continue to bend your hips until they feel like they are being stretched. Hartman suggests to “[h]old the stretch for 30 seconds, repeat 3 times, and then switch sides.”

              Featured photo credit: Pixabay via pixabay.com

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              12 Best Brain Foods that Improve Memory

              12 Best Brain Foods that Improve Memory

              Nutrition plays a vital role in brain function and staying sharp into the golden years. Personally, my husband is going through medical school, which is like a daily mental marathon. Like any good wife, I am always looking for things that will boost his memory fortitude so he does his best in school.

              But you don’t have to be a med student to appreciate better brainiac brilliance. If you combine certain foods with good hydration, proper sleep and exercise, you may just rival Einstein and have a great memory in no time.

              I’m going to reveal the list of foods coming out of the kitchen that can improve your memory and make you smarter.

              Here are 12 best brain foods that improve memory:

              1. Nuts

              The American Journal of Epidemiology published a study linking higher intakes of vitamin E with the prevention on cognitive decline.[1]

              Nuts like walnuts and almonds (along with other great foods like avocados) are a great source of vitamin E.

              Cashews and sunflower seeds also contain an amino acid that reduces stress by boosting serotonin levels.

              Walnuts even resemble the brain, just in case you forget the correlation, and are a great source of omega 3 fatty acids, which also improve your mental magnitude.

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              2. Blueberries

              Shown in studies at Tuffs University to benefit both short-term memory and coordination, blueberries pack quite a punch in a tiny blue package.[2]

              When compared to other fruits and veggies, blueberries were found to have the highest amount of antioxidants (especially flavonoids), but strawberries, raspberries, and blackberries are also full of brain benefits.

              3. Tomatoes

              Tomatoes are packed full of the antioxidant lycopene, which has shown to help protect against free-radical damage most notably seen in dementia patients.

              4. Broccoli

              While all green veggies are important and rich in antioxidants and vitamin C, broccoli is a superfood even among these healthy choices.

              Since your brain uses so much fuel (it’s only 3% of your body weight but uses up to 17% of your energy), it is more vulnerable to free-radical damage and antioxidants help eliminate this threat.

              Broccoli is packed full of antioxidants, is well-known as a powerful cancer fighter and is also full of vitamin K, which is known to enhance cognitive function.

              5. Foods Rich in Essential Fatty Acids

              Your brain is the fattest organ (not counting the skin) in the human body, and is composed of 60% fat. That means that your brain needs essential fatty acids like DHA and EPA to repair and build up synapses associated with memory.

              The body does not naturally produce essential fatty acids so we must get them in our diet.

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              Eggs, flax, and oily fish like salmon, sardines, mackerel and herring are great natural sources of these powerful fatty acids. Eggs also contain choline, which is a necessary building block for the neurotransmitter acetylcholine, to help you recall information and concentrate.

              6. Soy

              Soy, along with many other whole foods mentioned here, are full of proteins that trigger neurotransmitters associated with memory.

              Soy protein isolate is a concentrated form of the protein that can be found in powder, liquid, or supplement form.

              Soy is valuable for improving memory and mental flexibility, so pour soy milk over your cereal and enjoy the benefits.

              7. Dark chocolate

              When it comes to chocolate, the darker the better. Try to aim for at least 70% cocoa. This yummy desert is rich in flavanol antioxidants which increase blood flow to the brain and shield brain cells from aging.

              Take a look at this article if you want to know more benefits of dark chocolate:

              15 Surprising and Science-Backed Health Effects of Dark Chocolate

              8. Foods Rich in Vitamins: B vitamins, Folic Acid, Iron

              Some great foods to obtain brain-boosting B vitamins, folic acid and iron are kale, chard, spinach and other dark leafy greens.

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              B6, B12 and folic acid can reduce levels of homocysteine in the blood. Homocysteine increases are found in patients with cognitive impairment like Alzheimer’s, and high risk of stroke.

              Studies showed when a group of elderly patients with mild cognitive impairment were given high doses of B6, B12, and folic acid, there was significant reduction in brain shrinkage compared to a similar placebo group.[3]

              Other sources of B vitamins are liver, eggs, soybeans, lentils and green beans. Iron also helps accelerate brain function by carrying oxygen. If your brain doesn’t get enough oxygen, it can slow down and people can experience difficulty concentrating, diminished intellect, and a shorter attention span.

              To get more iron in your diet, eat lean meats, beans, and iron-fortified cereals. Vitamin C helps in iron absorption, so don’t forget the fruits!

              9. Foods Rich in Zinc

              Zinc has constantly demonstrated its importance as a powerful nutrient in memory building and thinking. This mineral regulates communications between neurons and the hippocampus.

              Zinc is deposited within nerve cells, with the highest concentrations found in the hippocampus, the part of the brain responsible for higher learning function and memory.

              Some great sources of zinc are pumpkin seeds, liver, nuts, and peas.

              10. Gingko biloba

              This herb has been utilized for centuries in eastern culture and is best known for its memory boosting brawn.

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              It can increase blood flow in the brain by dilating vessels, increasing oxygen supply and removing free radicals.

              However, don’t expect results overnight: this may take a few weeks to build up in your system before you see improvements.

              11. Green and black tea

              Studies have shown that both green and black tea prevent the breakdown of acetylcholine—a key chemical involved in memory and lacking in Alzheimer’s patients.

              Both teas appear to have the same affect on Alzheimer’s disease as many drugs utilized to combat the illness, but green tea wins out as its affects last a full week versus black tea which only lasts the day.

              Find out more about green tea here:

              11 Health Benefits of Green Tea (+ How to Drink It for Maximum Benefits)

              12. Sage and Rosemary

              Both of these powerful herbs have been shown to increase memory and mental clarity, and alleviate mental fatigue in studies.

              Try to enjoy these savory herbs in your favorite dishes.

              When it comes to mental magnitude, eating smart can really make you smarter. Try to implement more of these readily available nutrients and see just how brainy you can be!

              Featured photo credit: Pexels via pexels.com

              Reference

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