#backpainblog, #BACKPAINBLOGUK, #fibro-flare, #fibromyalgia, #fibromyallgia symptoms, #health, #pain, BACK PAIN, backpain, CHRONIC PAIN, FIBROMYALGIA, HEALTH, low back pain, lower back pain

FIFTEEN TIPS ON HOW TO PREVENT A FIBROMYALGIA FLARE-UP OVER CHRISTMAS…

Managing the pain from Fibromyalgia is hard enough but during the busy festive period, it can cause bad flare-ups for sufferers unless they take care. Many chronic pain sufferers will struggle to get out during and after the festive period. Apart from the buying of presents, there are lots of other activities that come about at this time of year. For instance, the nativity play, the Christmas party, the family get together and the list goes on.

The simple act of sitting down on something that is not suitable for say a person with a back problem could actually create more pain for them.

Here are some tips and products on how to manage during Christmas.

1. Don’t be frightened to ask for help, be it with the shopping, cooking or cleaning. As most sufferers tend to ‘look fine’ most people do not realise the pain they are suffering inside, so if you don’t ask you won’t get help.

2. If work is leaving you exhausted and in pain, then design a flexible plan that works for you and your boss. Ask about working from home part-time, or setting your hours for earlier or later in the day so you can be more productive, during this busy time.

3. At the office, rearrange your workspace for comfort and easy accessibility. A telephone headset, keyboard tray, or other products may help put less stress on your body.

4. Don’t try to always put on a happy face. Your loved ones need to know what makes your symptoms worse.

5. Rest, rest and more rest, every little helps to recharge your batteries. When you feel that overwhelming urge to sleep try and get forty winks.

6. When the invitations start coming in, consider if they will keep you from the rest, exercise, or relaxation you need to feel well. It’s OK to simply say “no.” And stick to it.

7. Support groups can play an important part in the lives of people with a chronic illness. Whether in person or online, they offer a safe place to talk with others who may share your frustrations and concerns.

8. Tomorrow is another day and with Fibromyalgia tomorrow can be a more comfortable day, so try to not think negative when you are having a bad day.

9. Keep all your ‘helpful’ pain relievers on hand, be it a hot water bottle, pillow, cushion or whatever you have that helps your pain.

10. Make sure you enjoy Christmas like everyone else does by being prepared.

11. A great product to have handy for you or to pop on your Christmas gift list is Highlander Folding Outdoor Sit Mat Lightweight Padded Portable Stadium Seat which is constructed from High-Density foam and a hard-wearing durable Polyester. It’s LIGHTWEIGHT, COMPACT AND PORTABLE: Weighing only 380g and measuring 40x40x4cm when folded and will offer comfort and support use after use. This one I found was available on Amazon and is £9.99

12. The Back Booster helps support the lower back, helps relax lower back muscles and is very lightweight and portable, nylon carry bag included. It inflates in a few breaths and deflates to pocket size and is £14.99 available from The Back Booster.

13. A The Sciatica Relief Cushion which performs just like its name and is well worth the investment of £34.00 The Sciatic Pain Relief Cushion is a class 1 medical device designed to alleviate the pressure on the sciatic nerve while sitting allowing the nerve space and time to heal. By placing the cushion on your seat every time you sit you are able to stretch your sciatic nerve whilst reducing the increased pressure the nerve experiences during sitting. This cushion is specifically designed for people who have sciatica pain symptoms that are aggravated or exacerbated while sitting or seated. It is easy to use, safe and specifically designed for sciatica pain relief.

14. This is an Adjustable Tripod Walking Stick and seat as if like me you cannot even stand for long in a queue then this is just perfect. The Height adjustable walking stick seat is designed to provide support and comfort and provides a stable and comfortable seated position when you need a break from standing. This particular one is from Complete Care Shop website. £14.99

Height Adjustable Stick Seat

15. Finally the Memory Foam Contour Travel Cushion from Complete Care Shop which is ergonomically designed, and provides excellent levels of comfort to the user and is ideal when travelling. It is suitable for long train, plane or car journeys and is of a lightweight, compact nature making it tremendously portable. Made from high-quality memory foam, it helps to alleviate pressure and tension and will not lose its shape. This black Memory Foam Contour Travel Cushion is supplied with a removable velour cover and costs £10.00

Memory Foam Contour Travel Cushion
#backpainblog, #BACKPAINBLOGUK, #fibromyalgia, #health, #mental health, #pain, #walking, back pain tips, CHRONIC PAIN, HEALTH

5 NATURAL WAYS TO BOOST YOUR IMMUNE SYSTEM…

The immune system of your body, a complex system made of bone marrow, blood, skin, and tissues, work together to protect your body from harmful pathogens.

Right from protecting your body from viruses and bacteria to limiting damage from non-infectious agents like cancer or sunburn, the immune system works round the clock to keep you safe from deadly diseases. So, it becomes essential to help keep up this crucial system’s strength.

Fortunately, you don’t need to do much to keep your body’s immune system in top condition. Just a couple of lifestyle changes and adopting a few healthy alternatives can do the trick for you.

What are these ways to give the much-needed boost to your immune system? Let’s find out!

1.   Eat the right kind of food

The first thing you need to do to boost your immune system is to watch what you eat. It has become a sort of food trend to give up on carbs and fats altogether, whereas those are also essential for your good health.

The key lies in selecting the right kind of fats and carbs. The fat found in salmon and olive oil helps the body’s immune responses towards pathogens by bringing down the inflammation. Similarly, good carbs such as whole grains, whole wheat flour, and veggies contain high fiber content. According to the American Journal of Clinical Nutrition, this soluble fiber effectively gets rid of the toxins from the body, which makes the immunity system better.  

Fermented foods, such as yogurt, kimchi, and kefir, are rich in probiotic bacteria. Add them to your daily diet for your gut health.

2.   Watch your sugar intake

It has been proven in several studies that refined carbs and added sugars contribute to obesity and overweight. Being obese is damaging to your body’s immune responses.

Eliminating sugar from your daily diet as much as possible can help you in multiple ways, such as:

  • Decreasing inflammation
  • Aiding weight loss
  • Reducing the risk of heart diseases
  • Mitigating the danger of type 2 diabetes

The factors mentioned above can weaken the body’s immune system. Thus, if you want your daily diet to aid your immune system, giving up on sugar is one of the first things to do.

But when it comes to sugar, how much is too much? Since the required daily calorie intake for an adult is around 2,000 calories, two tablespoons of sugar, in various forms, should be the limit.

3.   Using Herbs in boosting immune response

A few studies have shown that herbs like neem, moringa, tulsi, and ginger might also have a significant role in boosting your immune responses. While neem has antifungal and antibacterial properties, tulsi has antioxidants and many phytochemicals to combat germs. Moringa is rich in Vitamin C, whereas ginger has antioxidant gingerol to boost immunity.  

Another herb that is very effective in this respect is cannabis, as it can enhance white blood cells count. White blood cells, originating in your bone marrow, mainly function as your immunity cells.

Besides, it might also help to decrease inflammation by boosting immune responses of the body. Thus, the ones turning to weed, be it Indica, Sativa, or Hybrid Weed, might be helping the immune system of their body and its quick responses.

However, it’s best to consult an expert before you start taking any herbal remedy, and you must not substitute them for any prescribed medication. 

4.   Engage in some form of daily exercise

The fact that you need to exercise daily does not mean that you need to join the gym or take fifty laps at the swimming pool every day.

Intense exercise for a long time might turn out to be detrimental to your immune system. The key to a healthy body lies in moderation, even in exercising. Physical activities remove the cold or flu-causing bacteria from the airways and also lungs. This reduces the chance of falling prey to different ailments.

White blood cells and antibodies help in determining any illness faster. When you exercise daily, they modify these cells, helping you identify and prevent any disease. Daily workout also lessens the stress hormones that are responsible for many diseases.

Find something that interests you so that you don’t give up exercising midway. It can be brisk walking for half an hour or a bit of jogging in the morning. The important thing is to stick to your daily exercise routine to boost your immune system.

5. Get enough hours of sleep

Sleep is your body’s way of rejuvenating itself, and it’s closely linked to your immune responses. Even after eating right and exercising daily, if you don’t get enough shut-eye at the end of the day, all your efforts will be in vain.

Let’s give you a simple example of how sleep and your immune responses are tied together. Did you notice that you tend to sleep more when you’re sick? Well, this is your body’s way to let your immune system fight the illness better.

Sleep requirements vary from one person to another, based on age and health conditions. As a general rule of thumb, a healthy adult needs seven to nine hours of sleep at night, while children need fourteen hours at least.

The Bottom Line

As you can see, dietary and lifestyle changes are the surest ways to strengthen the immune system. The ways mentioned above can help give your body the stamina to fight off diseases and remain active and fit. Keep in mind that the impact of all these changes can only be seen when you keep following them consciously in your life.

Reference:

https://pubmed.ncbi.nlm.nih.gov/28507007/

https://jcannabisresearch.biomedcentral.com/articles/10.1186/s42238-019-0007-8

https://www.allinahealth.org/healthysetgo/prevent/six-ways-to-boost-your-immunity-before-you-get-sick

https://www.urologyofva.net/articles/category/healthy-living/4092077/12-natural-ways-to-boost-your-immune-system

https://www.healthline.com/nutrition/how-to-boost-immune-health#4.-Eat-more-fermented-foods-or-take-a-probiotic-supplement

#backpainblog, #BACKPAINBLOGUK, #book review, #fibromyalgia, #health, #meditation, #mental health, #pain, BACK PAIN, CHRONIC PAIN, FIBROMYALGIA, HEALTH, lower back pain

THREE GREAT BOOKS TO HELP YOU BRING THE ART OF MINDFULNESS HOME…

A Mindful Day – 365 Ways To Live Life by David Dillard-Wright £10.99

From the author of A Mindful Morning and A Mindful Evening comes a guide with 365 positive affirmations and short meditation exercises you can do to relax and unwind at a moment’s notice, A mindful Day.

With all the struggles of modern life, it’s easy to get lost in a whirlwind of stress, worry, and indifference. Between work, family, and day-to-day tasks, it can be hard to find a moment of peace. By taking just a few minutes a day to meditate, you can improve your physical, emotional, and mental well-being.

A Mindful Day is an easy way to quiet your body and mind. With 365 affirmations as well as soothing mindfulness meditations, you can learn how to take a break from your day and find peace whenever you need it the most. Simple exercises like focusing on your breathing or listening to the sounds in nature can calm your nerves and melt away the demands of modern life.

Spending time to get in touch with your soul can help you achieve true balance and tranquility. Let A Mindful Day help release your stress and find the peace you deserve. Or, treat someone you know could really benefit from this book for Christmas.

I Am Peace – A Book of Mindfulness by Susan Verde for children, £9.01

When the world feels chaotic, find peace within through an accessible mindfulness practice from the bestselling picture-book dream team that brought us I Am Yoga. Express emotions through direct speech. Find empathy through imagination. Connect with the earth. Wonder at the beauty of the natural world. Breathe, taste, smell, touch, and be present.

Perfect for the classroom or for bedtime, Susan Verde’s gentle, concrete narration and Peter H. Reynolds’s expressive watercolor illustrations bring the tenets of mindfulness to a kid-friendly level. Featuring an author’s note about the importance of mindfulness and a guided meditation for children, I Am Peace

With our world in a difficult place at the moment this book would be perfect for any child who seems to be struggling with everything to do with the pandemic.

For the skeptic – The Mindful Geek – Secular Meditation for Smart Skeptics by Michael W Taft £9.99

The Mindful Geek details how to derive the benefits of mindfulness meditation without having to join a religion or drink metaphysical Kool-Aid. In the book, Michael Taft gives you step-by-step instructions in the powerful and reliable techniques of mindfulness meditation, and outlines the psychological and neuroscientific research underpinning these practices.

An excellent book for beginners who are atheists, agnostics, and skeptics of all stripes who want help with anxiety, depression, and to enjoy life more.