Treating Body Pain through Dry Needling

Dry needlingSevere or chronic muscle pain leads us to take in heaps of painkillers which may hurt our kidneys and cause other side effects in the long run. Not many people know that there is now a safer natural method to relieve pain, and that is Dry Needling (also known as Myofascial Trigger Point Dry Needling). 

Dry needling is different from acupuncture, although the two share similar principles. The latter is an ancient Chinese practice and effective for treating maladies like hormonal imbalance, fertility, and immune system problems. The former is a Western adaptation that targets the muscles. 

As soon as I discovered the benefits of dry needling, I searched for a reliable physio in Werribee. Playing sports is a big thing here in Australia. To add, Australian women live active lifestyles. It’s not uncommon to hear stories of torn or overstretched muscles because of work or leisure activities. While pain medicines work, I rather want a natural method. Seeking the help of a good physiotherapist was the best decision I made so far. Dry needling, along with other therapy treatments, works out perfectly fine with me. If you want to learn more about this treatment, read on.

You may be scared with the thought of having needles inserted into various parts of your body. That’s fine since I was afraid at first, too. Perhaps, you are thinking of the kind of needles we commonly use in sewing fabrics. The needles used in the dry needling method, though, are filiform or thread-like. It’s also possible that your physiotherapist uses hollow-core hypodermic needles when treating muscle pain Physiotherapists identify the trigger points that cause pain to a group of muscles. Specifically, trigger points are a few tight bands of skeletal muscles found within a bigger muscle group. These are sensitive, tender, and cannot be manually touched by the therapists (hence the use of needles). A slight touch to trigger points can already cause or alleviate muscle pain to other areas. It is called a “trigger” point because of its cascading effect. 

Physiotherapists are professionals and highly trained. You have nothing to worry about mishaps unless you landed a hoaxer or unlicensed therapist. But under normal circumstances, physiotherapists studied the human anatomy as intensively as possible. Otherwise, they would not be certified and licensed. 

Firstly, your therapist will conduct an interview and assessment during the consultation. The disclosure of facts and insights is important in identifying the problem area. Following the assessment is the drafting of the treatment plan. Physiotherapists always tailor the program to the specific needs of the patient since different people have different thresholds, concerns, and preferences. Then, the actual procedure, the pricking of “dry needles” in the specific trigger points follows. 

As part of the safety protocol, therapists normally wear the appropriate personal protective equipment like gloves. The needles, of course, are sterilized and properly disposed of. 

Dry needling actually stimulates the underlying myofascial trigger points, muscular, and connective tissues. 

You may ask, what are the benefits of dry needling?

Physiotherapists can actually trigger release or inactivation of trigger points in order to help alleviate the pain or improve mobility. Research has shown that dry needling is effective in managing pain, reducing muscle tension, and stabilizing motor dysfunctions. The treatment also expedites a patient’s recovery to active rehabilitation. If you have sons and daughters suffering muscle pain due to sports injury, you may let them try dry needling.

Specifically, dry needling is effective in treating myofascial pain syndrome, which includes pain that results from muscular irritation. Your upper back muscles are prone to the myofascial pain that stemmed from sensitive trigger points. Suffice it to say, controlling these trigger points is the aim of your physiotherapist. The weakness of muscles and repetitive motions are some of the root causes of these kinds of pain.

If you still have further queries and concerns, it’s always best to talk to a professional physiotherapist. You may ask a few friends who had prior experience in the treatment to give you recommendations. Just remember that dry needling is only part and parcel of a bigger treatment plan. You may avail other treatments or routines as well. I preferred to have the massages and yoga as additional routines. The decision is yours to make, though. I am just glad that I did not have to drink several medicines for pain management. At my clinic also, I was taught how to live a healthier lifestyle to aid in pain management. Sometimes, muscle pains are brought about by improper execution or poor posture, or by too much consumption of trans fats, processed foods, eggs, and alcohol. 

Seek the nearest physio clinic near you. In Werribee, there are several of them. Find one that suits your style, and enjoy a pain-free life.

There are many more interesting and helpful articles to read when you click here. Learning new things related to good health is always an advantage. So, read more and be inspired.

Getting a Dental Check Up

dentalI hate the idea of missing work and of barely being able to think anything because of severe toothache. What could be worse than not being able to dine at the best breakfast in Brunswick, your lovely hometown, all because you were too lazy for what-might-have-been a speedy dental check-up?

I had been that kind of person, that negligent and too-busy-too-care kind of person. I know that dental health is important, theoretically. I just didn’t know how crucial it really is until I’ve had my first taste of an agonizing pain due to a worse case of tooth decay.

I was so glad I found my way to one of the most sought-after dental clinics in Brunswick– My Dental Group. It has the most accommodating staff with state-of-the-art facilities. The root canal I had which was recommended by the dentist I’ve talked to was done with utmost finesse and accuracy. If you have a particular dental need, I suggest you choose from their wide range of dental services. From the newest Invisalign treatment to the traditional tooth extraction method, they have it. Reason why, many patients love so many things about My Dental Group including their stringent inspection protocols prior to conducting any operation or recommending any treatment. If you want to learn more about this, visit www.mydentalgroup.com.au or you may give them a call if you want.

Just to give you a brief overview, among others, the clinic offers root canal treatments, fillings, tooth extractions, fissure sealants, crowns, bridges, removable dentures, teeth aligners (braces), implants, onlays and inlays. For optimum dental appearance, there are cosmetic procedures for you including Invisalign (in lieu of the metal braces), advanced teeth whitening (Zoom whitening), and veneers.

If you’re clueless about what you want, I suggest you consult with them. You can trust them with your deepest, darkest dental secret.

As for my case, my chronic dental pain due to rotten tooth was now fully resolved. One lesson to learn here is to act immediately. Do not wait until the pain becomes intolerable or the decay is at its worst before you start regularly checking with your dentist.

Learn from my mistakes. I will share a few reasons why you should persist in your dental check-ups.

Having regular dental check-ups will save you money in the long run. Dental health is as important as your medical health, and so you should be willing to invest. I learn this the hard way, and so do some people. Others just seem to delay dental check-ups primarily because of lack of time and lack of money. Little did they know, that the increments of money invested in regular dental consultations and treatments are only minimal compared to the one-time big time cost if you remain adamant. Not to mention the hassle and the risk of complications.

Second, you should persevere in your dental visits because it allows you to be stress free and be more productive in the long run. Take it from me, tooth decay or bleeding gums will add burden to your life. There will be days when you will miss out a day of income or miss out Brunswick breakfasts with friends because you’re sulking in your room with a cold compress on your cheek. I should know all these horrors because I have been there myself. You should be wiser. Have a quick consultation now with My Dental Group clinic. You don’t need to worry since unlike other dentists, they won’t coerce you into availing treatments unless you consent to.

Third, your confidence is at stake if you insist on staying away from dental clinics. Mind you, that tiny black spot on the enamel of your front tooth can become the talk of your office. Your stinking breath can endanger your executive position. Your heavily misaligned teeth, your underbite, can lead to sleep apnea. Your health will be compromised, and so do your esteem. I guess I need not emphasize the long list of negative consequences of poor dental hygiene then.

Although you may have fears and worries, those things are perfectly understandable and they should not hinder you from seeking help from highly competent dental practitioners. If you want safer ways to optimum dental health, you should take my advice and book an appointment with My Dental Group. Even the kids love the doctors at this clinic. They are that gentle, at the same time, highly skilled.

Now that I’ve just mentioned why you need to see your dentist regularly, I might as well add a few pointers as to what you should look for in a dentist. First and foremost, you should prioritize dental expertise. Are they newbies or seasoned? Did they have former customer complaints on several cases of dental malpractice? You should be able to ask yourself these questions, so you would not end up wasting your money and endangering your health.

You can further filter your decision by also checking on the clinic’s list of services and their corresponding prices. An ideal dentist must be someone who understands the need for good dental services but flexible enough to allow you staggered payments. He can very well do so by tailor-fitting your treatment plan.

Also, you need to look for a warm and friendly dentist without of course compromising his expertise. Personality counts in the service industry. It’s part of the payment, and so you should be able to find that one dentist you feel comfortable with.

The insights I have provided here may sound quite personal. The great thing though, they are more realistic and highly encouraging. I have experienced the burden of expending huge amount of money for my treatment, of missing out several days of economic opportunities, of bailing out on good parties, and of risking my fragile self-esteem all because I did not see the relevance of regular dental check-ups. You should not do the same. You should be wiser than me now.

Finding Your New Home with the Help of a Property Specialist

ApartmentAfter years of working hard and saving, I was excited to finally be able to afford to invest in my own home in Melbourne. Being one of the world’s most livable cities, I was very happy to put down my roots in this part of the world where I see myself living for the rest of my life. 

Buying property is easier said than done. After all, I do not know the market well – where the best places to buy are, how to scrutinize an apartment for sale, and simply how to negotiate the price. I did my homework, reading tips, articles and ads online for hours. But when a friend recommended hiring an agent, I realized that I could use the help of a professional to be able to navigate through the real estate market. Being a satisfied customer of Chilli Realty – Property specialist herself, I decided to check them out.

Because Melbourne has a huge market, there are easily a couple of areas where to consider. I was then looking for someone to help me narrow down and find exactly what I was looking for. These were the things that were important to me:

A Good Investment 

A property that would go up in value is of course, extremely important. No one wants to overpay for an apartment that would end up devaluing over the years. 

A Great Neighborhood

The location affects the value, of course, but I was also looking for somewhere to live in. Access to public transport and basic necessities within the vicinity are important, but having a nice small park nearby for some clean air and outdoor exercise would be a plus as well.

Price Factor

My new abode has to be within my budget, naturally. There are certain areas of the Melbourne market that have gone up in price significantly in the past years, so I wanted to invest instead in those up-and-coming places that are still affordable, but will go up in popularity in the future. 

Other than these items for consideration, I was pretty open to finding something for me in the city. My specialist was great in helping with the search, because of the following:

Access to the Real Estate Market

Although I had lived in the city for a long time and have probably seen most of it, understanding the market is another ballgame altogether. There were areas that I had never heard of, and probably never would have thought to invest in. But Chilli Realty had enough experience (50 years in all!) and contacts all over the city that they were able to introduce new neighborhoods that I might find attractive. Based on my preferences, they were able to narrow down a few places to concentrate on.

Access to Reliable Developers

There are certainly a lot of new projects popping out all over that it might be hard to distinguish which ones are actually of good quality and worth buying. My property advisors had great connections with these developers so I was able to look through some just in case I find my future residence there. It also helps because most of these pre-sold ones can be purchased at a lower price than when the project is over. Those in these hot-selling areas, on the other hand, might also be sold-out by the time you start hearing about them. 

Representation Services

Once I found a couple that seemed great for me, Chilli Realty also helped me with the negotiations. Being one of limited funding, I really wanted to get a good price on the apartment, and they were amazing during this time. I never expected that I could find my dream home for such a great value! Even more, they also provided help bidding in auctions for some properties. It was definitely a full service that I received and this made the buying process much better.

In fact, when I reflect back on the process, I cannot imagine doing it myself. It is simply impossible to look at all residences for sale in every single street of Melbourne. In the end, it might even cost more (in terms of time and effort) than simply hiring a professional who can narrow down the choices for you and at the same time, support you in the negotiations. They also have all the information and knowledge required to buy a property, so you also benefit from what they know. 

Just be sure that you ask friends or colleagues who have recently purchased real estate for a recommendation, just like I did. In order to find a great agent, read online, look at their credentials and experience. This will help you avoid falling trap to the deceptive ones out there. And before you know it, you will find yourself signing the papers for your brand new abode.

To read more of my stories, click here. Apart from my home investment journey, you will encounter other topics that concern healthy lifestyle and improved well-being. So, navigate my site and enjoy reading.

Getting Pregnant with Fertility Acupuncture

preganancyPeople think that getting pregnant is very easy. Unfortunately, there are couples who are simply not having any luck conceiving children. Many have tried so-called fertility pills as well as a variety of herbal preparations with varying success. Some have also gone through the expensive process of in-vitro fertilization; again, with varying success. In-vitro fertilization, despite the cutting edge technology involved, can only muster a measly 60 percent success rate with the median somewhere in the region of 35 to 45 percent. And while it takes two to make a baby, there must be alternative ways to get pregnant without necessarily creating a large gaping hole in your pocket and bringing a host of other health problems to you and your partner.

One of the fertility methods that is fast gaining recognition and popularity even those in Western cultures is fertility acupunctureI am not actually a fan of acupuncture, but after having experienced it myself, I guess you can say that I am now a firm believer. Yes, my husband and I were also having problems conceiving a child. Like other couples, we already went to a lot of obstetricians and even had my husband undergo several tests. I was given fertility medications, was told to manage my stress, and to watch my diet. Still, no sign of getting pregnant. We were contemplating on getting an IVF but after looking at the costs, decided to look for alternative ways.

That’s when someone introduced us to the idea of acupuncture in fertility problems.

Getting pregnant starts with healthy egg and sperm cells. The egg cell must be full mature and have all the correct characteristics needed of a healthy mature egg cell. The sperm cells must also be very healthy. They need to be very hardy as they will have to travel up the uterus and the fallopian tubes where they will meet the egg cell. This means that sperm cells must also be very strong and very mobile so they can reach the fallopian tube just in time for the release of the egg cell from the ovaries. Upon meeting, only one sperm cell will be able to penetrate the egg cell and thus, create a new human being.

Simple enough right? Unfortunately, the road to getting healthy egg cells and sperm cells are dictated by a host of factors primarily hormones released from the pituitary gland at the base of the brain. Without this, the ovaries will not be stimulated to develop egg cells to maturity. This is the function of the Follicle Stimulating Hormone. Once the egg cell is fully ripe, it is released by the ovaries and swept into the fallopian tubes where it waits for the sperm cells. It can only stay in this region for about 12 to 24 hours so, if it won’t meet a sperm cell during this time, it dies and is shed from the body. That is why timing is very important in getting pregnant.

Once the egg cell has been released from the ovary, the pituitary gland again releases another hormone – the Luteinizing Hormone – to help prepare the uterus for possible implantation of the fertilised egg cell. If fertilisation occurs – where the egg cell and the sperm cell unite to form a new cell – it travels down towards the uterus where it will implant itself. As such, the uterus must thicken its walls and increase the number of blood vessels to make sure that once the fertilised egg is implanted, it will be able to get the oxygen and nourishment from the extensive network of blood vessels. If there is no implantation, then all of these blood vessels and uterine tissues are shed. This is what constitutes our monthly menstruation.

So where does acupuncture fit in all of these? Since acupuncture believes that infertility is caused by an imbalance in the flow of chi in the body, it is crucial to restore this balance by removing any obstructions to the inefficient flow of energy. I have been trying to make sense of this and the closest, most plausible explanation I can get is that needlepoint stimulation sends signals to the brain to make it more efficient in regulating the different hormones of pregnancy – FSH and LH – which, in turn, regulates oestrogen and progesterone. Simply put, fertility acupuncture is all about improving the efficiency of the different processes of gamete development and maturation, ovulation, fertilisation, and implantation. This helps ensure greater chances of getting pregnant. Acupuncture also helps improve the flow of blood to all the reproductive organs to make them healthier through adequate oxygenation and nutrition and the elimination of metabolic by-products.

Acupuncture also provides excellent stress management thereby controlling the effects of cortisol on foetal development. Studies are unanimous in saying that unusually elevated levels of cortisol during pregnancy have long-term effects on the well-being of babies. Aside from this, stress also increases blood pressure which can affect the amount of oxygen delivered to the foetus. If this oxygen delivery is compromised, you may lose your baby.

There are many other benefits of acupuncture especially on reproductive health. I can say this now with confidence because we are now expecting our second baby, thanks again to fertility acupuncture. If you are looking for alternative and safe ways to get pregnant, visit a licensed fertility acupuncturist today.

Health Foods – Achieving Optimum Health the Natural Way

healthy foods

Health is a multifactorial and multidimensional concept. Many people look at health in different ways and from different perspectives. And while everyone agrees that man should always strive for optimum health, there is a general disagreement as to how to best accomplish this. For many however, good nutrition is the foundation for excellent and optimum health. This is why many essential health food stores are cropping up in major cities and communities all over the world. The emphasis on healthy food highlights the growing understanding of the value of healthy food products in achieving optimum health.

Why health foods are important is a question that many consumers often have. Foods provide three fundamental nutrients to the body for optimum health – fats for cellular integrity, carbohydrates for energy, and protein for tissue building. However, there are various kinds of these macronutrients. For example, carbohydrates can be divided into simple and complex carbohydrates while fats can be classified into saturated and unsaturated fats. Proteins can be classified into animal or plant proteins. Each of these sub-classifications have different types again.

The point is that there are certain foods that you simply have to include in your diet and there are certain foods that are best avoided. Here are some of the health foods that you might want to include in your daily diet.

Eggs

In the past, many people stayed away from eggs because it was incredibly high in cholesterol. Recent studies show that eggs are perhaps one of the most complete health foods around. Eggs contain vitamins A, B, D, E, and K as well as phosphorus, calcium, zinc, and selenium. The cholesterol contained in egg is of the good cholesterol type which has been shown to provide protection for certain heart diseases. Several studies have shown that a daily diet comprised of 2 eggs for at least 6 weeks can significantly increase total HDL levels by as much as 10 percent which is roughly the equivalent of some anti-hyperlipidemic drugs. Eggs also contain choline which is essential for brain health as well as lutein and zeaxanthin which are 2 powerful antioxidants that are excellent for protecting the eyes against visual problems like macular degeneration and cataract. Eggs from organic chicken have sufficiently higher levels of omega-3 fatty acids for cardio-protection and reduction of body inflammation.

Whole Grains

Whole grain foods are rich in fiber, antioxidants, protein, and B vitamins as well as magnesium, iron, copper, and zinc. These types of health foods provide excellent protection against type 2 diabetes, certain diseases of the cardiovascular system, some types of cancer, and even obesity. Whole grain foods improve the function of the digestive system and helps in the production and growth of beneficial bacteria in the large intestines. Excellent examples of whole grain foods include oats, brown rice, whole rye, sorghum, bulgur, and millet, just to name a few.

Green and Leafy Vegetables

Spinach, collard greens, kale, and broccoli have all been shown to be packed with vitamins and minerals as well as plant-based chemicals such as phytochemicals and antioxidants that are important in providing protection against diabetes, certain heart diseases, and to some extent some types of cancers. Other excellent examples of healthy greens include turnip greens, mustard greens, Swiss chard, iceberg lettuce, cabbage, and Romaine lettuce.

Fatty Fish

Disregard the term fatty for a moment and you will discover that fatty fish is exceptionally healthy primarily for the heart. These oily or fatty fish are rich in omega-3 fatty acids that have been shown in numerous studies to be highly beneficial in the reduction of triglycerides in the blood. This contributes to the overall reduction in unhealthy blood lipids to lower the risk of fatty atherosclerosis and coronary artery diseases. Additionally, these healthy foods have been shown to reduce inflammatory responses in the body. So you might want to include salmon, tuna, herring, sardines, trout, and/or mackerel in your diet to have a heart-healthy meal.

Fruits

Instead of reaching for your favorite snack item, why not get a fruit instead? These superfoods are one of the most popular health foods in the world. And it is quite easy to see why. Packed with fiber, vitamins, phytochemicals, antioxidants, and trace minerals, fruits are the easiest types of health food to have. They do not require cooking nor any extensive preparation. You just make sure that they are properly cleaned and you can already have your healthy, nutritious snack in no time. Apples, avocados, bananas, blueberries, strawberries, oranges, and other fruits should be included in your diet.

Legumes

Protein is needed by the body to build cells and tissues as well as to regulate various metabolic processes. Legumes make for an excellent source of plant-based protein in addition to the fiber, vitamins, and minerals that they contain. Include green beans, lentils, and kidney beans in your diet to reap the full health benefits of legumes.

There are other foods that are beneficial to man. The key is to understand the fundamental ingredients of these food items and how such ingredients can improve your health.

Things to Know About Mole Removal

mole removal

We all have moles, which we already have when we were born or we acquire as we grow old. Constant exposure to sun causes the development of moles that start from the accumulation of the pigmented cells. There are moles that don’t do any harm because they remain small in size even after several decades. However, there are also those that develop into larger ones and become a health risk because they are cancerous already. This necessities removal of the mole. When in Australia, you can rely on mole removal in Sydney because clinics in the city use advance treatments.

Many underestimate the advantages of having their moles removed. This is probably due to the fact that they don’t know moles can be a health risk. On the other hand, there are those who remove their moles not for health reasons but for aesthetic purposes. This is why they resort to different home remedies to get rid of moles. However, doing the removal on your own can be risky and may complicate the condition. Thus, it is important that you consult with a professional so the proper method to use to remove the moles can be determined.

Different Methods of Mole Removal

The use of laser is the most preferred mole removal method. For one, it is advantageous compared to other methods because there is no bleeding. In addition, it does not cause any severe pain, which makes it even preferable even for clients. However, laser can only be used for smaller in size and flat moles. They cannot be used to remove larger ones.

Another method is surgery. This involves the use of anesthesia because it involves cutting of the skin. There is also bleeding so, proper tools and procedure is imperative if you don’t want to risk your life. This is why you should always go to the clinic when thinking of removing something in your body such as moles that require the expertise of licensed professionals. Surgery is necessary for larger moles to ensure that they are completely and successfully removed. You can’t do it on your own at home using some over the counter tools.

What are the health benefits of having your moles removed?

Significantly Reduces Skin Irritation

Moles that are located in areas where you wear jewelries can cause skin irritation. This may happen when they are constantly rubbed with the metallic accessories. There are also moles that causes skin irritation when rubbed constantly with the different fabrics that you wear. Examples of these body areas are neck, wrist, chest and back. So, the best thing to do is to have the moles removed in these areas.

Greatly Boosts Self-Esteem

Being stressed can contribute in the weakening of your immune system and your overall health status. Having too many moles particularly large ones can be a source of constant stress. This makes a person low in terms of self-esteem. One possible reason is that they don’t feel confident because the big moles don’t make them look good and pleasing. So, removing the moles can result to a boost in self-esteem. This is particularly if a mole is located on body parts like the nose.

Effectively Removes Cancerous Moles

Moles, especially when they continue to grow, can become cancerous. This can put not just your health but also your life in great danger. When you are able to avoid the possible health risks of growing moles, then you are also avoiding huge expenses. In this way, you are ensuring that your life will be better and won’t be having unwanted events such as development of cancer and expensive visits and therapy sessions at the hospital.

Makes Shaving Easier

Shaving those thick hair growths on your chin and other parts of the face, or other parts of the body is essential if you want to maintain great looking skin. It is also essential in keeping your proper hygiene. However, the growth of many moles, particularly flat ones that protrude, can make shaving difficult. When the big moles get in the way of your regular shaving, it may result to cuts and bleeding that can again put your health at risk. With these, you should highly consider removing the protruding moles.

With these health benefits, there is no denying that removing the moles, flat or protruding already, can be very beneficial to your health. In addition, mole free skin can make your overall look more pleasing and appealing. So, it is just practical to go now and visit the nearest dermatology clinic for a consultation. When a specialist touches your skin, you are assured to get the best results after procedure. At the end of the day, you have spent for a worthy investment.

6 Effective and Safe Physical Exercises for People Over 50

exercises for 50's

Staying healthy and physically fit is something that everyone needs to achieve throughout the course of their lifespan. From the moment you were able to learn how to crawl, stand up, walk, and run until the time that you will be using a cane or even a walker to support you in your mobility, there are simply some things that you can do to keep your body in tip-top shape appropriate for its age. Unfortunately, for many individuals who are already at the half century mark in their lives, keeping fit and staying healthy might be a little bit more challenging than it used to.

You have to understand that as you grow older, the different tissues in your body are no longer that tensile, no longer that elastic, and no longer that resilient as it used to be when you were still in your teens and 20s. Add to this the possible existence of cardiovascular, metabolic, and neuroendocrine disorders that may affect your ability to stay healthy. However, optimum nutrition and the appropriate exercises are needed for every age group. The key for those individuals who are already beyond the half century mark is to identify what physical exercises will best benefit them given their declining physiology.

Here are 6 very simple and truly enjoyable physical exercises that any individual beyond 50 years of age can safely perform. As always, it is best to seek the opinion of your medical doctor if you can perform any of these exercises.

Walking

By far the easiest and most practical way to keep fit, walking can also be enjoyable especially if you are going to take a walk with your loved one. However, you may need to either pick up the pace or walk for significantly longer distances every time you set out. A nice goal will to walk at a 5 mph pace, gradually increasing it to tolerable levels. Walking is excellent for cardiovascular endurance. Because the exertion is not that intense, it should not burden your heart so much even if you have a cardiac problem. However, it is always best to seek your doctor’s advice if you have a cardiac problem.

Tai Chi and Qigong

A Mayo Clinic study revealed that fall injuries account for more than 35 percent of all injuries experienced by individuals aged 65 and above. And while you may still be in your 50s, do not underestimate the need for balance. This is the essence of Tai Chi and Qigong. Many refer to them as one and the same. However, Tai Chi is more inclined to movements necessary to train in the martial arts. Qigong, on the other hand, has movements that are designed primarily for healing. Unfortunately still, many Westerners simply look at one as essentially the same thing as the other. Nonetheless, the graceful movements of both Qigong and Tai Chi can be used to improve balance, enhance focus and concentration, develop stronger muscles, and stabilize mental wellness. The exercises helps individuals to relax, improve posture, and coordinate their mind and body.

Pilates

One way to improve muscle strength while at the same time enhancing overall flexibility, economy of motion, and agility is to engage in Pilates. Originally intended to help dancers stay fit, Pilates has now a growing number of followers in the senior population because of its benefits in improving posture and the stabilization of the different joints of the body. Some studies have also reported Pilates as particularly effective in the alleviation of symptoms of certain chronic conditions such as low back pain.

Yoga

Some call it meditation exercises. However, yoga is more than simple meditation. It teaches you to be more conscious of what your body is telling you. It involves stretching and relaxation intended to provide you with a calmer mind, a more physically fit body, and more relaxed. Yoga has been shown to improve cardiovascular functioning as well as improve the flow of air into the respiratory passages and the lungs.

Biking

Considered a much more intense form of cardiovascular endurance training, biking has the added advantage of maintaining optimum muscle tone in the lower legs as well as improved circulation. This can help prevent venous stasis that can significantly affect overall blood circulation. Additionally, since the leg muscles continue to be worked out, they are able to continue providing support and balance to the rest of the upper body.

Swimming

Taking several laps on a swimming pool at least 30 minutes every single day should keep your heart staying healthy and fit. Additionally, your lungs will also be trained to expand with more air as you try to regulate your breathing. The muscles in your legs and your arms can be developed further and your swim movements make an excellent exercise for joint mobility.

Reaching the half century mark should not stop you from maintaining physical fitness, mental soundness, and emotional stability. However, it is often important to seek the advice of your primary care physician if you can perform the exercise that you want. If not, these 6 exercises listed here are generally safe.

Dying to Dye: From Blonde to Vibrant

dyeA huge portion of the global female population would want to be blonde, and spend money, effort and time just to get that light, golden colour. It’s not really common for a naturally blonde-haired girl to head to the best hair colourist in Melbourne CBD area to transform into a brunette, or a redhead. However, some girls are in for a challenging change and just want to add a more vibrant colour to their lives, literally or not. Sometimes, a little vibrancy can brighten up not just our crowning glories, but our personality and perspective. Sometimes, all you really need is a little change.

 

So, how do you add a splash of colour to your blonde mane?

 

Well, one might think that it’s as simple as buying your hair colour of choice, applying it to your tresses, rinse it, and wait. Actually, it’s a little bit more complicated than expected. Depending on the lightness and shade of your blonde hair, it can end up becoming green or some other weird colour without proper application and guidance. But, there is no need to worry. With this blonde hair colour guide, nothing can go wrong.

 

Dyeing Your Blonde Hair 

 

For people who have blonde hair, there would be a yellow base tone under the colour that can be seen. The cool tones in your hair are responsible for neutralizing this yellow and providing an ash blonde or golden blonde colour. These cool tones are essential, even for a shade of golden brown, as without these tones, the hair would just be a fluorescent colour of yellow from the base pigment.

 

So, to simply apply hair dye to blonde hair will be problematic. The dye would not take the yellow base of your hair into account.

 

For instance, brown hair should have a red or an orange base. Hair dyes in the shade of ash brown have green and blue pigments that can work with red tones, so when used after bleaching black hair, or to tone out mahogany or vibrant red colours to a darker shade, ash brown hair dye works fine. But, to a blonde, who does not have red or orange tones, this shade of dye can be overpowering and result in dark grey or worse, murky green hair.

 

So, for someone with blonde hair without any red tone, the use of ash dye can be a big mistake. This proves that simply choosing a dye can lead to a colour you did not expect when dyeing your blonde hair.

 

How to Avoid a Hair Colour Mistake

 

Anyone who wants to dye his or her hair should be careful in choosing what dye to use. Two easy ways to avoid unwanted mistakes are to fill your blonde hair and use a warmer shade.

 

When filling your blonde hair, be sure to pre-pigment it. Fill it with a gold or red tone to prepare it for the application of your colour of choice. With this, the necessary tone for the new hair colour is applied to your hair and you will achieve the correct colour.

 

You could also opt for a warmer shade of hair dye. With this method, however, the colour will be lighter and have less copper and red pigment than the actual hair colour you used.

 

Dyeing With a Warmer Shade

 

Aside from filling the hair with the appropriate tone, you could also use a warmer shade than the colour you desire. For example, you could use a natural brown dye if you want an ash brown colour. The natural brown dye has the extra red tones needed to achieve an ash brown colour if you are blonde.

 

If you want a cooler shade of brown, you could use a shade that is one tone warmer than the shade you are aiming for.

 

Mahogany and burgundy hair dyes are exception to this rule. These colours have red and violet tones that can result to more of a purple shade. The yellow tones in blonde hair can work with violet tones in such a way that shades are redder than how they are meant to be. If this is a problem, you could use a violet intensifier to your burgundy and mahogany colours, to intensify the purple shade.

 

Remember Hair Colouring Basics

 

Colouring your blonde hair also requires remembering the basics of hair colouring. General hair colouring tips include finding the right hue for your complexion, never treating your roots and your end the exact same way, applying the colour in small sections starting from the top and working your way to the sides, and proceeding to the back, combing your hair once done to ensure the colour is evenly distributed, keeping in mind that it is best to colour your hair when it has been washed 24 hour prior and rinsing out the colourant when you are done dyeing.

 

To Be Sure, Head to a Pro

 

Whether it’s your first time to dye your golden hair or not, it’s always advisable to go to an expert to have it done. Our locks are our crowning glory and we all want it to end up the way we visualized it. What are you waiting for? Get up and go to the best hair colourist in Melbourne CBD area and let them turn that blonde into va va voom!

Know the Best Exercises for Women Over 40

Exercise for 40sAs women age, the metabolic rate slows down and that indicates you are burning less calories unlike many years ago. There is actually no specific age for this, although it seems to be apparent when a woman reaches her 40s. Aging is also associated with weight gain. The metabolism makes up about 70% of the total amount of calories you burn on a daily basis. Therefore, if this process changes due to slowing down, then you are burning much less calories as compared to when you were younger. Over time, these calories accumulate, which will cause you to gain weight.

Equally important as maintaining a healthy diet in order to lose weight, exercise is another key element as you grow older. Physical fitness generally benefits everyone, but it significantly benefits women over 40. As your body matures, you start to lose muscle mass, which is one of the primary factors behind the slowing rate of metabolism.  Basically, the more muscle mass in the body, the higher its basal metabolic rate.

Regular exercise for women over 40 will help strengthen the muscles, burn more calories and increase the metabolic process. It is best to adopt an exercise routine of 30 to 40 minutes a day, for about three to four times a week to help you toward weight loss and healthy body. Choose an exercise that is suitable for your abilities and body condition, then try to make it fun for your sake.

Elliptical Training

The elliptical machine is normally easier on the body, and that is considerably helpful for those who have knee, joint and lower back pains. Your pulse speeds up while doing the elliptical training, which is in fact higher than when you use the treadmill. You obtain all the heart pumping benefits of the machine, but without the pounding.

 Core Workout

While you should have begun strengthening your core muscles when you were in your thirties, it is never too late to begin now. Your core muscles that run through your stomach to your back, are vital in treating or preventing back pain, as well as in maintaining good posture. A professional trainer will make sure you are performing the core exercises properly, otherwise you may find yourself injuring your back area, instead of keeping it strong.

Strength Training

It is one of the most effective ways to offset bone and muscle reduction. Body weight exercises such as planks, push-ups and squats are all excellent workout routines to increase endurance and strength, plus they help boost the heart rate.

Pilates

Pilates provides a full body exercise that improves flexibility and strength, which makes it an excellent option for women over 40 who wish to have a fit body as they age. It is a bit demanding, but it is not the sort of exercise that will make you sweaty and exhausted. Pilates is all about breathing and concentration. However, your muscles will certainly feel it during every exercise.

Swimming

Now is the time that you should be doing 20 to 30 minutes of regular cardio exercise for three to five days every week. Swimming is an efficient way to acquire that cardio exercise, without having to stress your joints. It is a complete body workout that burns a huge amount of calories. Swimming covers everything, which includes toning your arms and back, without having to put on weight. The physical activities in the pool are endless. Other than using all four strokes, you could pull, kick or make use of the wall for your push-ups.

Cardio Exercise

Besides its blood sugar controlling and heart health benefits, cardio workouts help in improving memory and brain function. Perform cardio exercises for about 60 minutes, three times a week to help improve the blood circulation to a portion of the brain that is linked to better cognition in late years.

Yoga

Yoga is focused entirely on flexibility, and it is an excellent way to de-stress, especially with the family and work lifestyle of busy women in their 40s. Yoga does a lot more than calorie burning and muscle toning. It is a total body and mind exercise which combines stretching and strengthening poses together with meditation or deep breathing.

Biking

Either on a standard bike outdoor, or on the fitness bike at the gym, biking is an effective way to obtain a cardio workout without stressing your ankles or knees. Your muscles receive a boost, too. Riding a bike tones up your hips, thighs and buttocks. If you are having a weight problem, something such as biking that is not pounding on your joints is definitely the right exercise.

Jogging

In case your joints can still take the pressure, it is a good idea to jog for your cardio exercise routine. The benefits of jogging includes the body and mind. Several studies have shown that jogging increased life expectancy. Moreover, it helps in decreasing the risk of osteoporosis.

As you reach the age of 40, exercise is an essential part of maintaining a healthy body. It does not only lessen the risk of heart disease and diabetes, it also provides endorphins and energy to enable you to lead a happier life.

How to Motivate Yourself and Be Healthy in 2016

healthy 2016 2When we talk about good health, it is not only about a healthy body but about mental health as well. Health and wellness can be defined as the state where both the body and mind are working accordingly. The primary factors behind bad health conditions include mental stress, unhealthy lifestyle, poor hygiene, injury, diseases, improper diet, and so on. Over the past decade, our diet and lifestyle has evolved and people often ignore the value of a healthy lifestyle one way or another.

Why is Health Important?

There are many benefits associated with a healthy life. The body gets protected against various types of illnesses thereby, you enjoy a longer life. It is possible to live a life without experiencing any kind of pain or discomfort. In every aspect of your daily life, you are able to carry out your duties and physical activities to the best of your ability. Doing outstanding work enables you to become a valuable part of a society. In fact, it can be seen on your face when you are in good physical condition. As you look visually attractive, you also start to feel good about yourself. Basically, health and wellness contributes to a major improvement in your overall quality of life.

There are days when you just cannot wait to go to the gym and really feel the burn. But then, there are other times when you can barely get yourself to wake up and move. We all have experienced it. You begin a health and workout routine with all the best intentions. You set our objectives and get started on the right foot. Then several weeks later, your lives get caught up to you. You begin to skip an exercise session every now and then, indulge in a late night chocolate bar and then find out you have gained some pounds as you step on the scale. Remember that nothing can bring your self-confidence down faster than having a low self-image. That is why we have provided these innovative tips to help keep you focused in striving to be healthy in 2016.

Determine Your Motivation 

All of us have reasons to begin exercising and to eat healthy. It maybe for the reason that you have low energy, are not able to fit into your clothes anymore, or even as your way to bond with your loved ones. Regardless of what your reason is, you should find your own motivation and work on it.  This will help you to keep going whenever it becomes really difficult.

Set Your Goals and Objectives

Set targets on what days and how many days in a week that you will do your workout,  and if possible do not make room for flexibility. You can only achieve your goals by having an unrelenting commitment to keep going. Pick objectives that are attainable with your busy schedule. Put such schedules in your daily reminder so that you can cross them off whenever you have completed them. Every single target you check off will inspire you to do it persistently.

Set an Appointment

If going to the gym is a bit hard for you, then make a scheduled appointment with a trainer, a friend or someone who you can commit to working out together. Oftentimes, having another person to exercise with and having an appointment will keep you motivated to go to the gym especially on days you do not want to.

Change Your Routine

Routine could possibly your greatest killer motivation. You will want to change it then to stay focused on what you are working on. For example, if you are running on a treadmill every single time, you can change it by running outside. An effective way not to have a boring workout regime is to do something different from time to time. In addition, do not eat the same food for your breakfast, lunch or dinner. Change your diet plan to add new and healthy foods.
healthy 2016
You work hard and make money to lead an easy life. Bad habits and health issues often come in the way of this contentment. Being unhealthy does not let you live happily. Happiness and health go side by side. So, use these simple guidelines to stay focused and motivated in order to reap benefits in your efforts to being healthy.

Health Tips to Stay Healthy and Fit

healthyIf you have heard the proverb ‘Health is Wealth’ and know the exact meaning, you would know its value. Some people will have lots of wealth but worry due to their health condition. It is possible to conquer wealth by any means, but when you do not care about your body, it is hard to get back the healthy life. There are numerous ways you can safeguard your health and remain fit. Here in this blog, let us discuss some simple ways to maintain a healthy life.

Water: It is the most important fluid to the body. If you drink at least two liters of water a day, you can easily stay away from harmful diseases. Most people forget to drink water. They will drink only after eating their food. They may feel thirsty but due to work and other commitment, they may skip drinking water. It is better to take small sips rather than drinking a whole lot at one time. You have to keep drinking and not only when you feel thirsty. The feeling of thirsty means dehydration. Soft drinks, coffee, and tea should not be considered as water intake. It is best to drink water sprinkled with lemon juice in the early morning. It helps to remove bad toxins that have settled in your body.

Exercise: Exercise is a healthy habit that people of all age groups should follow. Some people will think that working out in the gymnasium is the only way to exercise. But that is not the only option. You can do any form of activities like walking, skipping, jogging, playing, or even perform household activities. You have to keep your body in motion and sweat the toxins out from your body.

When the toxins get excreted through sweat, you can live a long and healthy life. In the present scenario, people sit in front of television or computer and do not have time to take care of their body. It is the reason to experience various medical conditions like blood pressure, diabetes, imbalance cholesterol, obesity and much more.

If you do not feel like working out in the gym, you can join in a dance class, aerobic class or even yoga class. When you join with people who are a member of these clubs, you will automatically get a feeling to indulge in activities and stay fit and healthy.

Healthy breakfast: It has become a fashion to skip breakfast. Remember, breakfast occupies the most important meals of a day. It should not be skipped as it can result in serious consequences. Ensure to eat healthy and nutritious rich breakfast. It is recommended to add fruit to your breakfast. It can be heavy with yogurt or fruit salad. The dinner should not be heavy. Most people follow the opposite.

Eat more greens: When you have your dinner, ensure there are enough salad and vegetables spread on your table. The green vegetables help to make you look smarter and younger. It contains a lot of antioxidants that is essential for your body.