What Is Muscle Memory

Have you ever wondered why people with amnesia can still play the music they love using the piano or the guitar? Have you ever wondered why you can do physical things without keeping much attention on your actions? Have you ever contemplated on how your body can react to things such as kicking a rolling ball and driving a car? All of these are made possible and easier by muscle memory.

What is muscle memory? It is the capability of the brain to learn motor skills especially if they are repeatedly done. The brain collects data and consolidates them in order to create a procedural memory for the muscles. Muscle memory is especially important in activities such as sports and driving. You are able to play sports and become better at it because your body already knows how to move even without you consciously it. For instance, your body automatically catches the ball and runs to the court when the situation calls for it. Other examples of muscle memory are typing even without looking at the keyboard, entering PIN without looking at the numbers and solving a Rubik's cube even when blindfolded.

However, there are times when muscle memory can be a disadvantage. Since the movements and actions are already registered in the brain, it is difficult to remove them. This is the reason why there are certain habits that are hard to break. For instance, some people can not avoid fidgeting or tapping the surfaces with their nails. The disadvantages can also be more serious at times. One good example is a music enthusiast who is trying to learn how to play the piano correctly. If he has been playing incorrectly and his brain has already integrated muscle memory, it will be difficult for him to learn the correct way because he has to break the “his usual way” first.

Fortunately, you can teach your body to learn things you want it to learn. However, you will need some strategies. Keep in mind that not all strategies may apply to your situation. The best thing that you can do is to learn slowly but surely. Learn every part and master it as much as possible before you move on to the next. It will take time but it will guarantee complete learning of the motor and procedural skills.

Muscle memory allows you to do things without always consciously thinking about things. Let's face it. The conscious mind can sometimes be slow which can affect your reflexes and your responses to situations. To be able to do things automatically is helpful in ensuring that your tasks will be efficiently completed. Is not it a happy thing to be able to drive without always telling yourself that you need to step on the gas?

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Reasons For A Prosthetic

You may have seen people with artificial arms and legs around you. These are the people who chose to have prosthetics in order keep their life as normal as possible. What are the reasons for a prosthetics and why do people use them?

The main reason why a person needs prosthetics is amputation. This is the medical procedure wherein a part of the body, usually the arms or legs, is removed. The reason for the removal can be several reasons. One is diabetes. This is a medical condition that typically damages the cells of the body. If the spread is not stopped, the whole body including the organs will be severely affected. This is the reason why people with severe diabetes should avoid having open wounds. Another one is cancer. Cancer cells work by killing the healthy cells of the body. It spreads quickly there before it should be stopped immediately. One of the fastest ways to stop the spread is by amputating the part of the body that has already been severely affected.

Another reason for a prosthetics is a lost body part due to accidents. Car accidents, for example, can damage the bones severely. In some cases, the bones become crushed and they are impossible to bring back together again. The doctor may suggest to completely remove that part and to change it to an artificial one. It is more practical as artificial ones are easier to deal with. This is the reason why you need to be careful all the time and you should avoid getting into accidents as much as possible.

When you have prosthetics, there are several things you need to do in order to keep the artificial part of the body in a good condition. First, you need to always check it and examine it. Depending on the type of material used, it may have cracks or it may wear out after several months or years. If you feel that something is wrong, you should immediately report it to your doctor to have it repaired immediately. Second, you need to lubricate the joint of the prosthetics once in a while. This will make movements easier. However, in case the joint becomes a little loose, you need to go to your doctor and have it adjusted. Third, you need to always keep it clean. As your doctor how to clean it properly but normally, soapy water will do the trick. Fourth, confirm what activities you can do with the prosthetics you are currently using. Some may not be designed for activities such as running or cycling. If you need to do other activities, have your doctor design a more suitable one for you.

These are some of the things you should know about prosthetics.

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What Is Inside Your Nose

Food becomes more delicious when it smells delicious. A place becomes more comforting when it smells good. The atmosphere is destroyed when there is a foul smell. Your sense of smell is so important that it can affect your mood instantly depending on the odor around you. This is made possible by your nose. Know your nose better by studying what's inside it.

Just by looking at your nose, you will instantly see the two holes in it. These two holes make it possible for you to breathe. That is where the air mainly passes in order to go to the lungs. That is also where carbon dioxide is released when you exhale. These holes are known as the nostrils. The nostrils are very important because without them, air will never be able to pass through and you will have to live breathing with your mouth forever. The part that separates the nostrils apart is called the septum. This part is mainly composed of cartilages. This is why it is quite soft and flexible.

If you look inside your nose, you will see that there is hair. This nasal hair is important in filtering the air. Not everything you breathe in is clean especially if you are living in a polluted area. This is the reason why your body has to filter everything first before giving the air reach your lungs. The hair traps the unwanted elements. Not far enough, you will also see some mucus. This mucus is important in effect trapping the germs and keeping them there. However, there are times when the trapped germs become too many making it difficult to breathe well. This is the reason why you need to clean your nose as often as you can with a soft soft cloth in order to remove the accumulated trapped dirt inside. If something irritates your nose, your body will have to remove it by sneezing. Air is forcefully drawn out of the nose to remove any irritating particle. Further inside, you can also find mucus-like and hair-like parts called the cilia. They help in ensuring that only clean warm air will be inhaled by the body.

There are certain habits associated with this part of the body such as picking the nose. However, you should remove this habit as much as you can. One reason is because the hands are not always clean. The hands come in contact with so many things and sticking it inside the nostrils can bring bacteria or viruses directly to the body. You should also not do this because it can damage or irritate the walls of the nose. If you have to pick it, do it the right way. Clean it with the right equipment such as a soft cloth or a soft cotton bud.

These are some things you need to know about your nose.

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Everyday Counselling

Everyone has difficult experiences, both at work and at home. By using counseling skills you can enable other people to deal with their concerns, making it easier for them to work through their feelings.

An essential counseling skill is to give time and space for people to handle their experiences. These experiences may usually leave people with a sense of loss – not only bereavement, but other experiences too, like parents' break up, exam failure or broken relationships. By giving time to other people you can help them to change a painful experience into a painful memory.

Everyday counseling is what almost all of us do from time to time for friends and collections. Friendship certainly helps, but acquiring specific basic counseling skills and also knowing the pitfalls to avoid will most definitely assist the person needing support.

How to start …

Offer a warm, friendly, non-judgmental, genuine relationship and you will be supporting someone effectively.

Body Language

An open posture shows the other person that you are really listening, it will also help you as well. Try to keep still, with your arms and legs uncrossed, feet on the floor and with your hands relaxed. This will help the other person to feel that you are listening and focusing on them alone. It is quite hard to achieve this and it takes practice as there is a natural tendency to interrupt and contribute to the conversation.

Watch out for signs that the other person is feeling uncomfortable. The position of the feet or arms can sometimes indicate this. People may turn up their toes, or cross their arms or legs creating a 'barrier'.

Active Listening

One of the most important practical skills is active listening. That means listening with your ears, eyes, heart and brain. Then summarize what you have heard. Do this on two levels, first what the person has said and secondly what they have not said but what you have understood. Give good non-verbal feedback by displaying open body language.

Reflect back what you have heard by describing what you think the person is trying to tell you. Avoid hurrying or giving solutions. An important skill is to ask open questions (questions that can not be answered with a one word answer like 'yes' or 'no'). Ask how and what, not why, because why is threatening.

Which question is less threatening:

'Why do you feel like this?' Egypt

'What has happened to make you feel like this?'

Ask how and what not why

Listen to the music behind the words

Listen with your third ear

Hear with your eyes and see with your ears

Listen to the feeling as well as the story

Generation / value gap

We all have different values, attitudes, cultures, religions and feelings. A person may come to you because of your values ​​or because you have the same religion, culture, or gender or because they respect your age or attitudes.

Many people think that they have been given good advice when they hear what they want to hear. When someone asks you, 'What would you do if you were me?' try answering 'I wonder what you would like me to say?' The person may then tell you what the solution is to their inner conflict,

eg 'I want you to say …

See the world through their eyes

Empathise; this means trying to see their world through the other person's eyes; listen through their ears; walk in their shoes; feel through their experience; think through their frame of reference.

Give people the opportunity to show their emotions. Give them permission to feel; permit to grieve; permission to be angry and – equally important – permission to be happy.

So try to avoid using the standard phrases in a way that makes the person feel that their emotions are unacceptable. Saying 'I know how you feel' is untrue and unhelpful.

Understanding and using emotions is recognized as being essential to thinking, being creative and solving problems.

We have two brains, the feeling brain and the thinking brain. The feeling brain is even more powerful than the thinking brain. When we are upset the thinking brain shuts down. Have you ever heard someone say 'I can not think straight right now as I am too emotionally upset.'?

Try to join the person where they are at the time. Accept how they feel and just listen. Avoid trying to suggest a solution. Often there is no solution but the person will feel much better if they think and feel that you have listened to what they have said.

Their story not yours

Silence is often more helpful than words. When a person comes to you with some issue or concern, they need to talk about themselves, their feelings, and their experiences. They do not want to hear about what has happened to you in your life. Manners, stops them from talking while they have to listen to your often indulgent reminiscences. I know you will think 'rubbish I do it to help them'.

No two experiences are the same. Whilst the situation may be similar in its nature, it can never be identical; so do not join in with your own reminiscences. If you go to see a doctor about your operation scar, you do not expect them to roll up their vest and show you their scars, do you? So, as their friend or colleague do not reveal your emotional scars. You may think it will help and it is for them, but 99% of disclosures are for the discloseder! So a word of warning do not share what happened to you, the fact that you need to talk about yourself can mean that you have unfinished business and shows a lack of empathy towards the other person.

Counseling Tips

Your body language – keep arms and legs uncrossed, feet on the floor and hands loose.

Create rapport – by mirroring both the other person's body and their language.

Active listening – that is listening with your ears, eyes, heart and brain and reflecting (summarizing) what you have heard them say, as well as being aware of what they have not said.

Asking open questions – using 'What' and 'How' but respect the person's right to say 'No, that's enough for today'.

Go at their pace – seeing through their eyes, listening through their ears, walking in their shoes. Avoid digging and delving.

Zipping up by getting them to set their own goals or changes, then checking out their feeling about the time with you.

Taking responsibility

Work towards the person being able to take responsibility for themselves. Whilst it is good to be supportive, it can exacerbate the situation, if you try to do everything for them. Ask them what they think that they can achieve and then get them to set out how they think that they can achieve their chosen goals.

Go for small successes not big failures.


Counseling and friendship are different. When you act as an everyday counselor (even if you are also a friend) you need to create boundaries that stop you from becoming involved in someone's private life.


We can say so much more by touching than we can with words. It is a pity that people are losing out on the warmth and genuine love which results from appropriate touch but it must be for the other person, not you, to decide if touch is appropriate. Ask permission. Be genuine not a phoney. There are appropriate places to touch like shoulders. I am often moved to quickly touch a hand or knee when someone is very bothered.

Pitfalls in Counseling

We may feel anxious when people come to see us and wonder if we can meet their expectations. These feelings may cause us to act in some of the following named behavior types:

Mr Busy – Being too busy to listen. Too busy – not making time for people

Mrs Psychoplonker – Some individuals fancy themselves as a psychologist or psychiatrist.

Mr Nosey – Asking too many irrelevant questions. Talking too much

Mr Chatterbox – Being unable to cope with silence. Having to fill the silence.

Mr Gruesome Twosome – Wanting to be 'intimate' with the person that you are supporting.

Agreeing and condoning may some illegal or inappropriate behavior in order to be liked and feel accepted.

Mr Me Me Me – Identifying with the person, but imposing our own experiences. Identifying too closely

Mr Prejudice – Threaded by different cultures, religions, politics or gender. Considering own needs not the other person's

Mrs Oldie – Feeling rated by the generation gap. Too keen to provide a quick fix

Not allowing the person to express their needs

Mrs Do not Delve – Finding a quick solution, which only deals with the presenting problem.

Mr Fix-It – Wanting to do everything for the person.

Mr Blocker – Blocking the other person's emotions.

Ms Moral – Dictating and imposing our values ​​onto the individual.

Professional Help

Everyday counseling by friends and colleges can provide much needed help and support, however some people will need professional help. If someone obviously needs more help or if you feel 'out of your depth' you can help the person to acknowledge that they need professional guidance.

Information about professional counseling can be obtained by consulting a GP or the British Association for Counseling and Psychotherapy (Tel 0870 443 5252 Email bacp@bacp.co.uk

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Female Athletes and ACL Tears

Did you know that female athletes are four to six times more likely to tear their anterior cruciate ligament (ACL) than male athletes participating in the same sport? As a former softball player, I have seen many of my teams talk their ACL. One in particular was running to first base and stutter stepped because her stride was off, meaning she had kept running the way she was she would have stepped over first base so she had to stutter step to fix her stride to land on first. This small stutter step, which many of us had done in the past, caused her ACL to tear. There was no contact on the knee just the stutter step. When we think about injuries we usually think about the injury occurring from some sort of contact whether it is being hit by another player or falling to the ground. This is not always the case; these injuries can happen at any time such as in the case of my friend and her stutter step. So, why does this happen?

Why are women so much more prone to injuries than males?

1. Anatomical Structure – when females go through puberty our hips widen to prepare for carrying a baby. This results in a larger Q-angle (Quadriceps angle) which is the angle from the hips to the knee. This increased angle puts stress on the knee and puts it at a greater risk to injury.

2. Quad Dominance – Females are more quad dominant, which means we rely on our quads to stabilize the knee where males recruit their hamstrings first. This quad contracting pulls on the lower leg and creates a shear stress on the ACL.

3. Ligament Dominance – our muscles do not adequately absorb the ground reaction forces when we land from a jump so our knees tend to buckle in and we rely on the joints and ligaments to absorb the force of landing. High amounts of this force over a period time can results in ligament rupture.

4. Increased Flexibility – Females tend to have more joint laxity particularly in the knee, ankle, and elbow joint. Several studies have shown that joint laxity and hyperextension significantly increase the risk of ACL injury in female subjects.

What steps can we take to prevent injuries?

Core Strength – our cores are the foundation of our bodies, you can not build a house without laying the foundation first. Building core strength will allow the female athlete to stabilize the core which will help stabilize the rest of the body.

Strengthen Posterior Chain – strengthening the back side of the body (hamstrings and glutes) will help the female athlete overcome the quad dominance and allow them to recruit their hamstrings to stabilize the knee. Performing exercises such as deadlifts, bridges, and hamstring curls should be included in every female athletes training program.

Proper landing technique – once the female athlete has strengthened the posterior chain they should be taught how to land properly. Exercises should include jumping and landing without the knee collapsing inward. Plyometric exercises are a great addition to a female athletes training program (as long as it is taught with proper technique).

Adding these exercises into the female athletes training program will reduce the risk of injury as well as improve their performance on the field or court.

PS Do not get discouraged if you or someone you know does get injured, because you can always come back. My friend who tore her ACL stutter stepping went on to play for Team Canada in the Olympics!

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What Is The Difference Between An Osteopath and a Chiropractor?

Some patients think that chiropractors treat the bones and osteopaths treat the muscles and choose their practitioner based on this. In fact osteopaths and chiropractors treat the same things but have different philosophies and employ different treatment approaches to achieve their goals. These differences have implications for prospective patients both in terms of finances and frequency of visits. The explanation I give to my patients is broadly based on two areas, the aims of the different treatment approaches and their practical implications.

In general Chiropractors look primarily at the spell, the position of the vertebrae and any misalignments, which they call 'subluxations'. These subluxations cause bony pressure on nerves leading to problems not only in the surrounding muscles and tissues but also in other areas of the body. As these subluxations are usually the primary cause of the patient's symptoms, treatment is directed at correcting the position of these subluxations using frequent joint manipulation. The practical implication for the patient is that treatment sessions are frequently of 10-15 minutes in length with the patient attending often two or three times a week for several weeks. A lot of chiropractors but by no means all insist on a course of 36 treatments, then once a month maintenance treatments. Patients are also often recommended to have x-rays and pay up front for a course of treatment so can be looking at paying out several hundreds of pounds on a first visit.

Although spinal misalignment can be significant, Osteopaths are more concerned with mobility or how the tissues are functioning than rather specific position aberrations. There are a multitude of other techniques employed by osteopaths which address the surrounding tissues and peripheral joints and these usually take up the major part of the treatment sessions. Spinal or joint manipulation, if applied at all is only part of the treatment process and sometimes not necessary at all. There is an osteopathic maxim that states 'find it, fix it and leave it alone' which is in direct contrast to the regular short sharp visits to a chiropractor. In practice this means that visits to an osteopath are initially once a week with sessions lasting around 30-40 minutes. Every patient is different but on average 3-4 treatments is enough to get a significant change in presenting symptoms. Most osteopaths would expect an improvement by the 6th treatment, if not they would refer the patient to a more suitable practitioner such as their GP Maintenance treatments are often recommended, but not always and can vary from once a month to once every 6 months. X-rays are only recommended if there is a suspected pathology, not just to ascertain joint position.

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Visiting A Chiropractor Without Having Any Fear

In case you are experiencing a severe neck or back pain then you need to visit a chiropractor right away. Such an individual can really offer you some great help and so you do not have to fear about anything. Most of the people feel that visiting a chiropractor might prove to be a terrifying experience but it is not at all true. You just have to do the right things and stay fearless as far as visiting such an expert is concerned. Let us now talk in detail about some key things in regards to this topic.

Some of the key instructions and steps which you should follow while visiting a chiropractor are discussed below. You must pay proper attention towards the below mentioned points.

• The first thing that you must do is to visit the local chiropractor's office right away. You need to sit with him for a certain period of time and tell him about all your worries. You can even ask some of the questions to him that tells you more about your problem. You got to take along all the necessary brochures so that you can get complete about this practice.

• You should first understand that chiropractors are experts who have a large amount of experience in the industry. This is not a magical process but it involves a lot of things that could take away your problems.

• The next thing that you must do is stay convinced that chiropractic practices will surely take away your pain and so you do not need to worry about anything in this regard. You must convince yourself that this practice will prove to be extremely beneficial for you.

• You should ask the doctor to explain to you about everything right from the word go. He should be able to tell you more about the issues you are facing and how does he plan to help you get rid of them. If you are fearful of anything then you should tell about it to your doctor.

• Make sure that you talk to the relatives and look out for their suggestions. It would certainly help you in generating some fine results on the go. You should even tell them about your symptoms so that they can offer you some critical help.

So, this was all that one must know about visiting a chiropractor in the right way. You need not have any fear in this regard as this practice will help you in staying fit and healthy for a long period of time. If you are facing any difficulty then you can consider talking to an expert. Have a lot of fun and enjoy yourself so that you do not end up on the losing side. For any other help you can consider talking to an expert. Have a lot of fun and enjoy yourself.

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Can Osteopaths Treat Indigestion?

Indigestion is a condition that many people suffer from. It is very common there before you should not really be too worried if you have it. However, if the episodes appear frequently, you need to start consulting a doctor to confirm your condition. The question is what kind of doctor should you consult? Many people would suggest that a general specialist would be good. Neverheless, you might want to get the advice of an osteopath as well.

Can osteopaths treat indigestion? To answer this question, you first need to define the two. Osteopaths are specialists that focus on bones and muscles. They try to dig in deeper to the root of the problem to be able to solve it. Meanwhile, indigestion is a condition where acid goes back to the esophagus mainly because the sphincter is not functioning well. The sphincter is the muscle that prevails food and acid from going up from the stomach. There are numerous reasons why reflux happens however the common ones include heart disease or overeating. Through osteopathy, the experts can know what is really causing the condition. They can monitor different muscles in the body especially the sphincter, the heart, the stomach and the diaphragm. Most osteopaths will apply pressure on the stomach and diaphragm areas then observe how your body will react. From there, they may conclude the condition or they may proceed to other tests. Neverheless, since these experts focus on muscles, they will be able to help you get rid of indigestion caused by muscle problems. When consulting, you just have to be sure that you consult with the licensed and experienced ones.

To not suffer from indigestion, you need to avoid it. You need to avoid eating foods and consuming drinks that can trigger the acid to reflux. Examples of these are foods that are rich in fats and caffeine. Spicy foods are also known to cause acid reflux. Another way to avoid indigestion is to avoid eating big meals. When eat big meals, your stomach becomes too full and there is a tension for it to release more acids than usual. This surge in the release of acids will result in reflux especially when the capacity of the stomach has been reached. It is also believed that the sleeping position can affect the activities of your stomach. If you lie on your back, there is a tendency for the pains to flow back especially if you do this right after you have eaten a big meal. It is best if you do not lie for a while or you can put pillows benefit your head and back to avoid reflux.

It is true that osteopaths can help problems of indigestion. You can also consult your general physician about your condition. But the best thing to do is to prevent indigestion and the discomfort it brings.

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Is One of Your Arms Shorter Than The Other?

Have you ever heard of musculoskeletal alignment? It is the alignment that determines the symmetry between the left and right side of the body. Although many wish to believe that the body is symmetric, at least in physical attributes, this is not entirely true. Having one arm shorter than the other is a normal condition.

If one of your arms is shorter or one of your legs is shooter, you should not sulk. This is normal and you are not the only person in this world who is experiencing the same condition. What you need to do is to adjust to it. For instance, if you need to do exercises such as push-ups, you can just put something lower your lower arm to achieve good balance. If you have to walk with your uneven legs, you can have your shoes customized in order to adapt to the situation.

Why is there asymmetry in the body? There are many reasons why one of your arms is shorter. One is bone development. It is possible that the bones in the other arm did not develop completely and as a result, it did not achieve the ideal length. It could also be that your bones had a fraction. If your bone has been fractured, there is a tension for it to become shorter when it heals. This is because some parts may have been lost during the injury. It is important, therefore, to consult a doctor about bone fractures in order to make sure nothing like this would happen.

What can you do if you have uneven arms? As mentioned earlier, the best way you can deal with it is to adapt to the situation. Be creative and resourceful in order to maintain balance between the two arms. If you are determined to resolve the situation immediately, you can undergo surgical procedures. You can either have bone lengthening or bone shortening surgeries. Both of which can make your arm length equal. However, if you decide on this treatment, you need to make sure that you get the best doctor in town. You should also be patient because the procedure will not bring immediate results. You will have to wait for weeks or months before you see the actual results of the operation. You should also brace yourself with the pain that you might experience. Bone shortening will require trimming of the bones themselves. Bone lengthening will require cutting the bones and filling them with new ones. With this, you can estimate that the procedure will be painful at times. You need to bear the pain if you really want to have equal-sized arms.

Body symmetry will improve balance however body asymmetry will require you to adapt to certain situations in order to achieve good balance.

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How To Treat Indigestion

Indigestion is also known as upset stomach. It brings pain and discomfort to people who are experiencing it. There are many causes however the main cause is the acid that leaks to the oesophagus or the throat. This condition will disrupt your daily routines because of extreme discomfort. It may also lead to lack of sleep if it happens at night. Therefore, you need to know the ways on how to treat it. Below are some of the remedies that you can use.

First, you need to elevate your head when you sleep or when you lie on the bed. If you sleep with your back flat on the bed, it will make it easier for the acids to reflux. This will cause the condition to become worse. You can either sleep on your side or you can put several stacks on pillows beneeth your head when you lie down. This way, you can limit the reflux.

Second, you always need to have antacids at your home. Antacids are the main relief for indigestion. You can buy them over-the-counter or you can ask your doctor which on would fit your situation best. If you often experiences indigestion, you need to consult your doctor immediately for treatments that can be done.

Third, if you have do not have antacids at home or if you want to have a more natural way of dealing with indigestion, you can use home remedy treatments. One example is warm water. Warm water eases the pain and discomfort. It also helps bring down the acid back to the stomach. It has also been said that teas such as chamomile are good for upset stomachs. For children, you can try candied ginger to relate the discomfort. To be more certain, you need to consult with your doctor about the home remedies before you actually try them. This way, you can ensure that they are good for your health.

Fourth, you always need to prevent the condition. You will not have to bear the pain and discomfort if you know how to prevent indigestion. One way to prevent it is to avoid foods that can trigger acid reflux. These foods include sweets, fatty foods and caffeine. If you are going to ingest any of them, you need to limit it into very small portions.

Fifth, you should drink orange juice after meal from time to time especially if your indigestion often occurs. Orange is known to have substances which suppress the activities of the stomach. This can prevent the stomach from releasing too much acid at once.

These are some of the ways on how you can prevent and treat indigestion. Keep them in mind and always be prepared for stomach discomfort and heartburn.

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Factors That Affect Your Balance

Balance is important in performing daily tasks. Imagine you do not have a sense of balance. You will always trip when you walk. You will always fall when you try to stand still. You will not be able to ride bicycles or motorcycles. What factors affect your balance? Find out below.

The first factor is breathing. When you breathe, your body takes in oxygen which is essential for the muscles to work at their best. Without proper breathing, it will be difficult to get sufficient amount of oxygen needed by the body. There are also several causes of improper breathing such as a tense diaphragm. When you experience this, your body will feel heavier on the chest area because the center of gravity will be shifted there. Make sure that nothing affects your breathing in order to keep the center of gravity at the right place.

The second factor is vision. People who have blurry visions are more likely to lose balance. The brain uses the data from the eyes to send messages to the motor muscles for movement. The brain can not command your muscles on how to move correctly if it does not understand the image being projected by the eyes. This is the reason why people can not keep their balance still when they see swaying objects. It is best if your focus your eyes on one thing in order to make the image clear for the brain.

The third factor is the alignment of the muscles and the bones. Most believe that the human body is symmetric. However, this is not the case for all people. Some people have asymmetric bodies such that their legs are not of the same length. One might be shorter or longer than the other. If you have this kind of condition, your balance will be affected. Your body will always have to adjust to the length difference. The same is true if only one of your joints is damaged. For instance, if your left knee is damaged and your right knee is not, you will definitely have a difficult time balancing both knees.

The fourth factor is muscle strength. As you become older, your muscles become weaker. As a result, it becomes difficult to perform certain movements over time. This difficulty can affect balance. If your legs have become weak, they will not be able to support the weight of your upper body and you may experience falling from time to time.

There are many factors that can affect your balance. You need to know and understand them in order to learn how you can cope with these factors. Always remember that it is important to keep things in balance in order to perform tasks efficiently and effectively.

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Do Some Foods Cause Indigestion?

Indigestion is a condition wherein acids in the stomach spill and reach the oesophageal area. It is a very painful condition that should be relieved immediately. There are many causes of indigestion such as medical conditions and food allergies. However, the main cause is the food that you eat. That's right. There are certain types of food that increases the likelihood of indigestion.

One food that can potentially cause indigestion is dairy. Dairy products such as whole milk and processed cheese contain substances that are difficult for the body to digest. As a result, the stomach needs to release more acids to break the substance present in them. The more acid released, the higher the chance it is for you to experience indigestion or reflux.

Another food that can cause indigestion is sugar, especially if taken in large amounts. Sugar can be taken in different forms such as carbonated drinks, potatoes, alcohol and sweets. When you eat sugar-rich foods, your expectations will increase. As a result, you will eat again and again. This makes the amount of food in your stomach to be digested increase. As the food in the stomach increases, your stomach will have to produce more acids and this can lead to indigestion. In addition, certain substances present in sugar-rich foods, such as carbon in sodas, can increase the likelihood of indigestion.

Fatty foods can also lead to indigestion. This is especially true for foods that have been prepared using trans-fats. The body does not have the ability to process such substances and as a result, they remain in the body and stuff the stomachs and other nearby areas. As much as possible, you should stay away from foods that have been deep-fried such as fried chicken and French fries. Stay away from fast food chains as well because of most of the items there contains trans-fats.

Another food that can contribute to indigestion is chocolate. Chocolate has substances that can cause the oesophageal sphincter to relax. When this happens, it is very easy for the acid to move up to the oesophagus. You need to understand that the sphincter is the muscle that disables the food from moving up to the throat again after reaching the stomach. Aside from chocolate, other products which can cause the sphincter to relax are caffeine and peppermint.

If you do not want to experience having an upset stomach again, you need to know these foods that can cause indigestion. By knowing them, you can adjust your diet and remove certain items in your menu. Of course, you can still eat the foods mentioned above. However, if you do eat them, you should limit your intake and make it small enough so as to prevent indigestion from happening.

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Do NOT Ice a Sprained Ankle: Here is Why

Ice is the problem

If you have a sprained ankle, you can bet someone has already told you to use ice. People you do not even know will come up to you, say sorry and shake their head at your misfortune. Then, they'll try and be helpful and tell you to start icing it right away. Of course, if you ask them for how long, they're probably shrug and walk off.

So, you'll go home and ice your ankle. It will help with the pain a little bit, but you'll notice the ankle heals very, very slowly. And the pain, weakness and instability is still there for months afterwards. And even after a few months, when you play sports, you find that there may still be some temporary and nagging pain that does not go away.

So, maybe you'll wear a brace or a wrap to help stabilize the ankle, but it will slow you down. You may not realize it, but your knees will now be at risk, because your ankles are less mobile. Also, your hips and low back will be somewhat exposed to injury because your gait will be different. And the worst part … your ankle will be at a very high risk of re-injury. And that will never change, because your ankle will always be weak and unstable.

Where did ice for an ankle come from?

So, what happened? Why did not ice work? And why is everyone telling everyone else to ice in the first place?

Okay, ice was first used in the sixties as a cheap way to help athletes alleviate pain on the sidelines. And, it worked in that regard. It does help with short term pain relief. But then, we made a leak of logic that if ice was good at short term pain relief, it must be good at healing. But, over time, we have learned that ice does not just hinder the body's healing process, it can actually stop it altogether.

Problem # 1

Let's take swelling and inflammation first. After a sprained ankle, you will be very swollen. Most people find their ankle swells up to the size of a softball or more. It's painful, immobile and bruised. Human nature is to want to get rid of that as soon as possible.

But, here's what's very interesting … the body actually knows what it's doing. The swilling triggers the immune system to send in immune cells called macrophages. In the first forty eight hours, those little guys have one job- to gobble up all the waste and debris in the injured area.

Well, they found that ice actually STOPS the flow of macrophages. So, by icing your ankle, you are effectively stopping the healing process. This is just the first of many things ice does to hurt your body's attempts at healing.

Problem # 2

Next, the body wants to drain the injured area of ​​all the waste. This is called lymphatic drainage. Obviously, you want to encourage the body's attempts to drain the ankle of all waste and debris caused by the sprain. Well, once again, ice stops the flow of lymphatic drainage. Not only that, it has actually been shown to reverse the flow of waste back into the ankle joint!

So, ice stops the flow of healthy immune cells into the ankle and stops the flow of waste out of the ankle. I am sure you can appreciate how much this hurts the healing process. Again, you are getting some short term pain relief, but at what cost?

Problem # 3

Lastly, it has been shown that lymphatic drainage requires muscle activation. In other words, to properly drain tha ankle of waste, you have to move the ankle joint. It should be down very slowly and gently. You should never cause yourself any pain, but you do need to move it.

Well, the reason ice gives you some pain relief is due to the fact that it hinders and even stops the communication between nerves and muscle. And, if the nerves and muscles can not communicate, you can not effectively move your ankle. And if you can not move your ankle, the waste can not drain.

There are more stages of the healing process than just getting out the waste and debris. You have to repair the ankle joint and then get it back to full strength. You also have to improve stability and range of motion. But, I'm sure you can appreciate the fact that ice is not going to do any of that.

So, the only thing it is mean to do (reduce swelling) actually has the cumulative effect of stopping the body's natural healing process. So, your ankle will go through a very painful and slow rehabilitation and at the end, will still be very weak and unstable.

So, what can you do for a sprained ankle instead of ice?

I'll keep this part short and sweet … You need to encourage healthy blood flow. And you need to help your body manually remove the waste and break up scar tissue that is sure to develop. And you need to actively and safely move the ankle to improve range of motion as well as increase ankle strength and stability.

Not only will all these steps improve the quality of the healing process, it will dramatically SPEED IT UP. So, you will heal much faster and better than if you just lay arond and ice your sprained ankle.

How do you do this?

You can either follow a good at home sprained ankle rehab program like the one I developed (The HEM Ankle Rehab System) or go see a good physical therapist. Either way, just make sure you take care of your sprained ankle the right way to avoid months and even years of pain, reduced sports performance and frustration.

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How to Heal a Sprained Ankle Faster and Better

It's been widely accepted that a sprained ankle heals slowly and badly. With the traditional treatment known as RICE (Rest, Ice, Compression, Elevation), rehab takes anywhere from 1 -3 months in and 30% of the cases, up to a year or more.

I do not know of anyone who would choose that kind of time frame to heal a sprained ankle. Not only that, you have to remember that rest and ice do not actually heal anything. The decreed strength, stability and range of motion from the injury will still be there, even after you can walk normally again. For example, most people notice their ankles are noticeably weaker when they try to play sports again.

In addition, weakened ankles are susceptible to further injury and can even cause other physical problems throughout the body, such as knee, hip and low back injuries. In fact, recurrent ankle sprains can require surgical intervention. So it's important not only to heal the sprain but to also strengthen the tendons and ligaments of the ankle.

Is not there a faster way?

Through advances in sports medicine, we now know it's possible to heal an ankle sprain much more quickly and safely, while strengthening the ankle at the same time. Now, healing a sprained ankle can take days instead of months, with the added benefit of stronger ankles.

The 3 Stages of Healing

To understand this, you have to understand how the body heals. First, the body goes through a stage called the inflammatory response. The injured area becomes immobilized while the area swells up. Now, most people's first inclination is to try and reduce swelling right away. But, ask yourself why? Your body has evolved over millions of years and knows what's it's doing. We have found it is best not to get in the way of that …

Instead of hindering the swilling process in the first 48 hours, you want to encourage blood flow. You want to encourage the debris and waste out of the injury while also getting fresh blood and nutrients into the injured area. But, ice and rest can not do that. In fact, ice has been shown to actually stop the flow of lymphatic drainage and reverse the flow of waste and debris back into the injured area!

In the first 48 hours, the body sends in immune cells to remove the waste and debris and start the healing process. Instead of hindering that natural process, you want to encourage it as much as possible. That is what healthy rehab is all about. Ice stops that natural process, so I do not recommend ice for an injury. Instead, healthy rehab encourages the removal of waste out of the injury.

After the explosion response has occurred, the body goes into stage two of the healing process, which is called the repair. This is the part where the body sends in a flood of more immune cells to literally repair and regenerate healthy tissue to heal the area. It is absolutely essential that you encourage stage two as well. Again, rest and ice do not do anything for stage two. Obviously, rest is important, but not without rehab too. Safely and gently encouraging the ankle to stretch and grow more stable and strong is the key along with some other important techniques for improving healthy blood flow.

Finally, stage three is called the remodel … this is when the body gets back to full strength and the injury repair is completed. You can not get to stages two and three until stage one is completed. It is the body's natural way of healing. Stage three is all about improving strength, stability and range of motion so your ankle gets back to 100%.

Safe, gentle and powerful sprained ankle rehab

To best encourage these three stages of healing, you want to follow a very gentle and safe rehab program. I created the HEM Ankle Rehab System for this purpose, because it can easily be done at home. But, some people will want to go see a physical therapist and that is great too. Just do not ignore your injury and rely on rest and ice as a healing strategy, because it does not work.

You need to be proactive and rehab your ankle for good results. The good news is that your ankle will heal faster and much better than if you just lay around and wait. That includes increased strength, stability and balance as well as improved range of motion. And that translates into stronger ankles that perform much better and are at a lower risk of a sprained ankle.

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When Do Bones Stop Growing?

When your bones stop growing, you also stop growing in terms of height. The question is when does this happen? When do you and your bones stop growing?

The answer is simple. Growth stops when you get past the puberty stage. You may also have known from your science class that every individual goes through puberty. This is the stage where the body developments and when major changes are observed. During this period, your body produces several hormones. One of these hormones is known as the growth hormone that promotes the growth of the bones. However, once the body has fully developed, this growth will essentially stop. For women, growth normally stops at the age of 15 and for men at the age of 17. Of course, you need to remember that this will vary from person to person as not everyone has the same body structures.

Even if your bones stop growing, you need to understand that they will not stop from developing. They will not develop in terms of height but in terms of thickness and density. This can happen naturally or can be triggered by certain situations. This process is most commonly known as bone remodeling. How does bone remodeling work? The bone cells and tissues are made then make the existing bones stronger. This typically happens when you encounter accidents. Some accidents will lead to fractures. When you have fractures, the body will produce more osteocytes or bone cells to heal and make that bone whole again. During the process, the bones can become thicker especially if the position of the broken bone is slightly different. You also need to know that the inside of a bone is not solid. It has millions of blood cells and tissues that produce bone cells every now and then.

How do you take care of your bones? There are several ways on how you can do this no matter what age group you are in. First, your diet should include calcium. Calcium is the main food of the bones. If you want to keep them healthy, you always need to consume items that are rich in it. Second, you need to maintain good blood circulation. Nutrients in blood are important to help the bones grow and stay healthy. One thing you can do is exercise. This way, the bones can also be strengthened. Exercising will also keep your body active and your bones strong in holding pressure. Third, you need to avoid things that will harm your bone such as consuming too much acetic acid and nicotine. These substitutes make the bones brittle and soft. Therefore, you need to avoid them as much as possible.

These are information about bone growth that you need to know.

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