Influence of Sleep Position on Health Backbone

Some people may have experienced pain in the lower back or waist . The most common cause of back pain is caused by muscle or ligament injury . This injury can occur due to various reasons , such as improper lifting , excess body weight , and poor posture .

Other factors that also affect and lead to back pain is the sleeping position . Wrong sleeping position can also affect and aggravate back pain suffered before. Sleep instead of making the body feel comfortable , but it makes you miserable pain . Back pain can keep you awake at night , when no proper sleeping position.

Not denying the importance of sleep for health . But it turns out was not the case just close my eyes . One vote sleeping position can cause you to wake up in a state of sore or stiff neck and sore . Consider the position of sleeping to do and which ones to avoid .

Therefore, it is very important for you to pay attention to body position during sleep . Here are three positions during sleep that can help you relieve back pain .

The following is one position while sleeping :

1 . Sloping bed.
In general, side sleeping position is good for health because it is effective to reduce snoring . Sleeping position with knees bent and slightly raised to the chest with a cushion clamp is highly recommended to prevent back pain .

Side sleeping position is the most comfortable sleeping position for expectant mothers . In addition to blood circulation , when stomach getting bigger , supine sleeping position can make a shortness of breath .

The downside of this sleeping position is to accelerate the onset of wrinkles on the face . " All the pressure will be on the side facing the pillow . This position also causes rapid breast sagging , " said Dr.Roshini Rajapaksa , Health magazine medical editor .

2 . Sleeping on his stomach.
For those who often complain of back pain , you should avoid the prone sleeping position , except the stomach was given wedge pillow . Sleeping position like this is difficult to maintain a neutral spine position .

Sleeping on his stomach will put pressure on the joints and muscles that irritate nerves and cause pain , and numbness . Also in this position will be at the head of one side in a long time so the neck will be sore .

3 . Sleep supine.
This is ideal sleeping position to prevent neck and back pain , reducing acid reflux , minimizing wrinkles and keep the breast form that is not easy to loose .

Unfortunately the supine sleeping position can cause snoring . For those who snore often advised to use a soft pillow for the head and neck are not propped up too high . Sleeping on your back is also often causes back pain , since it put a pillow under your knees so the legs slightly bent. If too soft bedding and melesek , put thick boards approximately 1 cm below the sheets .

4 . Curved position.
Sleeping position to your side with knees bent and slightly raised to the chest as the fetal position is not recommended . " This curved position will push the diaphragm so that it can interfere with breathing , " said Dody Chang , acupuncturist from the Center for Integrative Medicine , USA .

He added that the curved sleeping position can also cause back pain , facial wrinkles faster , and breast sag . Nevertheless fetal position sleeping style is often considered comfortable by pregnant women .

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How to Maintain Healthy Backbone

Certainly when a person feels pain in the back to make the activity a person becomes uncomfortable sleep . back pain is usually caused by a problem in the backbone of the health of one's own . cause of declining health of one's backbone usually occurs because of work activities that are so dense , especially those who work to lift weights that are too heavy to make the spine would not hold a heavy load .

Back pain can actually be cured easily without surgery or taking excessive drugs . Basically , 60 percent of people with acute back pain return to work within a week , and 90 percent of patients can return to work after six weeks . of the fact that one does not actually need to worry in the face , but it is good to prevent back pain before experienced .

Here is how to prevent and cope with back pain :

1 . Rest your back
Sitting a lot more pressure on your back than standing : If you must sit at your desk for a long time or you have to travel long distances by plane , train , or automobile , frequently changing the sitting position and give your back a chance to rest up and a walk about once every hour .

2 . Use the legs to work
If you 're lifting something - whether it weighs 3 pounds or 25 kilograms - squat down , keep your back straight and lift the load using leg power . Appraiser will load you lift .

3 . Stretching every morning
Start the day - Haria to stretch while still in bed . Remember , that you have been lying limp for eight hours , so if you suddenly stood up , you can experience a back injury . Before you get up , slowly stretch your arms above your head, then pull your knees toward your chest alternately . If you are ready to sit down , bergulirlah to the bedside and use your arms to help lift your body . After standing put your hand on the butt last week slowly lean back to stretch the spine.

4 . Kneel , do not bend
Avoid bending at waist level when taking something . It creates tension in your back and increase the risk of injury . Instead , use a long tool holder and kneeling pads or protective use your knees when gardening or doing activities with less than knee- high .

5 . Take the time to walk the streets.
A walk can maintain the health of your back in a way to make the whole body in shape . This activity strengthens the muscles that form the buttocks functioning , legs, back , and abdomen . Walk around rather quickly also helps the body to release endorphins , hormones that function to relieve pain . Swimming , cycling , and running are also good .

6 . Lean your back when lifting weights.
If you do not find someone to help lift heavy loads , try the following as the last step : If the object was located as high as a table , lean your body toward the object was to pull or lift . You can also use this method to lift the sliding window . This position reduces pressure on your spine because you are forced to use the foot as a fulcrum .

7 . Note the bed.
The mattress should provide the proper support , flat , and not sagged . So , if you feel like sleeping in the middle of the bread in the middle, extracted , meaning you need a new mattress . A mattress loses most of its carrying capacity after long use . A mattress or less the same with a pair of shoes . At first fitting , and comfortable , but it does not mean it will always be.

8 . Select the correct fashion.
Wearing tight pants can prevent you from using proper biomechanics such as lunges , especially while lifting an object . Try wearing loose-fitting clothing for a month .

9 . Put pads for lower back.
Pads of foam rubber round which can be purchased in stores medical supplies to help you maintain the natural curve in the lower spine and prevent pain in the part . Every time you sit down , plug it in between the seat cushion and lower back .

10 . Standing or sitting upright.
Maintaining good posture is the best way to prevent back pain . To improve your posture , try the following . Standing closer to the wall or sit on a dining chair , make sure bawwa your shoulders and buttocks touching a wall or chair. Slip your arm into the space between the lower back and the wall or the back of the chair . If there are still parts where your hand is not in contact with either the wall or the back or back of the chair , lift your hips so that the excess space was lost . Maintain that position about 20 counts , looking into the mirror to see your own posture . Maintain a posture like that until evening . Do this exercise every day for three weeks until the correct posture becomes a habit .

11 . Stop smoking.
Smoking reduces blood flow to the spine and discs can weaken antarruas . So , if you smoke, stop .

12 . Chill with ice.
Attach the ice to the back of the hospital as soon as possible to relieve pain and swelling . Wrap an ice pack in a pillowcase or towel (never put ice directly on your skin ) and stick it on the part that feels pain for ten minutes every hour until the pain subsided .

13 . Heats.
After you successfully overcome swelling with ice - usually within about 48 hours - you can start using heat . Heat increases blood flow to the injured part , relaxing tissues and can help you move . Paste swab with warm - temperature approximately equal to the temperature of the skin - on your back for 5 to 10 minutes every hour , or a warm bath either in the shower or tub soak whirls ( whirlpool ) .

14 . Provide pain medication.
Take one or two tablets of aspirin or ibuprofen every four to six hours ranya can relieve pain and reduce swelling . But do not exceed the recommended dose . For safety , make sure you consult with a doctor before .

15 . lift legs.
If your back pain is still mild attack , lie down on the floor and lift your legs up the seat so that your thighs form a 90-degree angle with your hips and calf lies on a chair with an angle of 90 degrees to the thighs . This position makes the important muscles in your back relaxed and is the least burdensome position of your spine .

16 . Keep moving.
Although the first doctor ever advise a long rest in bed , now they believe bawwa your recovery even faster if you are getting aktifa Indeed , rest in bed for two weeks weakens the muscles and bones of your back even slow healing fund , in addition to making you more easily suffer the same pain . So do not lie in bed for more than two days , try to get up at least once an hour to walk around or stretch .

17 . manipulated.
Chiropractors have gained recognition by the medical community . An analysis of 25 studies of manipulation - core backbone in therapy - chiropractic manipulation found that they were doing could result in cure for some time on acute back pain without complications . In general , a chiropractor repeatedly massaging the affected part of the spine using the heel of his hand . Ask your doctor to refer you to the nearest chiropractor in your area .

18 . Get a second opinion.
According to the American association of orthopedic surgeons , in a year they have performed more than 400,000 surgeries , such as spinal fusion and disc removal or destruction disk . However, a study conducted by the organization Blue Cross and Blue Shield found that nearly 13 percent of spine surgery is done for reasons that are less precise . Find at least one opinion from another doctor if the doctor who examined you recommend surgery .

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Type of Bone Disease and its Prevention

Bone disease is a disease that many so underrated by most sufferers are under-recognized by someone who may have been suffering from the symptoms of the disease. people who suffer from bone disease is usually noticed when the conditions do not allow the bone to be treated again. to reduce the risk of bone diseases one must search for a complete and adequate information either from research or from the Internet and when the need of health care workers in order to get more accurate information .

when someone always maintain bone health indirectly mtelah someone that enhance their productivity , because of all the activities and gestures of a bone endorse them. try bayangkang bone health when experiencing a problem , surely someone activity and performance will suffer.

Bone is a buffer body consisting of the protein collagen which sided with calcium phosphate and rich in minerals that make the body strong as supported by bone. The combination of collagen and calcium makes bones will become very strong and flexible so it can withstand the pressure from the activities and the activities of a person. Approximately 99 % of calcium in the human body is in the bones and teeth. Some were found in the blood .

Bone has two types , namely :
- The cortical bone is dense and strong bones and an outer bone .
- Trabecular bone that has a part in the cavity and form the structure of the body as a whole .

Bone has developed and improved throughout the human life span is done resorption and formation. However , the bone can also be impaired bone disease .

The following types of bone disease :

1. osteomyelitis
Bone disease is caused by bacteria that spread and reduce the strength of the bone .

2. rickets rickets
Often occurs in children who are in its infancy . Abnormal bone formation that is a buildup of calcium in the bone because the child is drinking too much milk calcium or due to solar radiation .

3. osteoporosis
Bone disease osteoporosis is a disease that results in bone density to be dropped . Osteoporosis can undermine the ability of trabecular bone which causes power to be reduced drastically . This will make the bones become brittle due to cortical bone thinning . Osteoporosis usually occur in older women age and enter menopause .

4. osteomalacia
Bone disease is caused by bone become weak due to lack of vitamin D intake or it could be caused by faulty metabolism in the body . Bone diseases such as osteoporosis , osteomalacia disease can cause bones to become more brittle .

Prevention of bone disease
Here are some prevention and treatment of bone that we can do to prevent bone disease :

• Perform regular exercise to reduce the risk of bone disease .
• Food intake should be taken to ensure that we eat foods that are nutritious and have a high fiber yan .
• Do not forget to eat a high calcium milk .
• Immediately consult a doctor if we feel there is a complaint on the bones and joints .
• Play the balanced diet by way of diligent eating foods high in fiber and vitamin D.
• It is recommended not to consume excessive alcohol and smoking .
• Perform continuous testing and routine bone .

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Cassava Benefits for Bone Health

Cassava is a food name that is familiar to all segments of society both under and upper classes of society . Why is that ? because all the average person has been consuming processed foods in the form of processed cassava chips and other types . Cassava is one type of food tubers which has many benefits for someone who consume them , especially for health . Perhaps not everyone knows as much what is contained in the cassava is consumed .

It is important to always know nutrients contained in a meal that would be consumed with so one can know whether the food is good for your health or the health worsened . one thing to note is that the benefits contained in the cassava . Cassava is widely grown in villages . although the village apparently planted cassava has great benefits for health . one of which is good for bone health.

What are the benefits of cassava , the following is a benefit of cassava :

1 . In a study reported by Affleap demonstrate the efficacy of cassava as lowering levels of bad cholesterol in the blood . Not only that , cassava can also lower triglyceride levels and a source of fiber which is very good for our bodies . I wonder if the cassava can lower the risk of heart disease , stroke , colon cancer and help control diabetes . With notes , for this type of the disease , cassava must be processed by boiling or steaming .

2 . This tasty tubers ( cassava ) is a source of vitamin B complex group of vitamins like folates and , thiamin , pyridoxine ( vitamin B - 6 ) , pantothenic acid and rivoflavin . Riboflavin plays a role in body growth and red blood cell production function to reduce anemia .

3 . Cassava is also an important source of minerals that our body parts , such as : zinc , magnesium , copper , iron , and manganese . Also, cassava has a sufficient amount of potassium as an essential component of cell pementukkan body and regulate blood pressure .

3 . Reporting from Nutrition and You , cassava has doubled the number of calories than potatoes . So no one if singkon become one of the staple food as a source of carbohydrate . In 100 grams of cassava contains 160 calories . most of terdii of sucrose . Certain areas Cassava processing into rice as a staple food .4 . Cassava is also rich in vitamin K, which has a role in building bone mass . So that cassava consumption may decrease the risk of osteoporosis . And besides that, too, will protect and vitamin K plays an important role in the treatment of Alzheimer pesien by limiting neuronal damage in the brain .

5 . Fibers contained in the cassava is a fiber that is not water-soluble fibers such as these serve to expedite the process of defecation and able to get rid of toxins in your colon , so that your digestion healthy .

6 . Cassava is lower in fat than cereals and legumes . However , cassava has a high protein content compared to cassava , bananas and potatoes .

7 . Able to eat cassava diet , because cassava contains carbohydrates that are much lower and have a higher fiber content than other foods . so that your stomach can feel full in a fairly long time .

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Food is Good for Bone Health

Bone is the framework that the human body has a very important role in support of the body and protects the body's organs are important . because so much influence bone health of the body for the maintenance of bone health becomes very important to always do . one easy thing you do in maintaining bone health is to maintain a good food for kesehtan bone .

if the previous explanation of the food is not good for the bones to eat the following foods are good for the bones to be known . food that is good for the bones generally these foods contain a lot of calcium and magnesium compounds. The compound is a compound that can help repair bone growth and bone loss .

The following is a food that is good for bone health :

1. Banana 
Bananas are rich in potassium which is good for the bones , but often neglected to enter the list of foods that will be consumed either because there are people who are allergic to or may have forgotten to enter into the menu of food that will be consumed .

2. Green leafy vegetables
Vitamin K forming proteins to do their job , " said Sarah Booth , Ph.D. , director of the Women's Health Laboratory at Tufts University in Boston . Eat more of this vitamin , is mainly found in foods such as horseradish kale , and spinach , is closely related to a lower risk of hip fracture .

3. Soybean
Foods rich in protein , dairy -free for your calcium intake . The average adult needs about 1,000 milligrams of essential nutrients every day . Half cup servings out fortified with calcium containing about 25 percent of it . Cup of soybeans contains 261 milligrams of calcium , plus 108 milligrams of magnesium .

4. Potato 
Several studies have shown that diets rich in kaliummenetralkan some decrease in calcium absorption seen in the typical Western diet . The average adult needs about 4,700 milligrams of potassium a day . One medium sweet potato with skin has 542 milligrams and medium white potatoes with skin has 751 milligrams .

5. Fatty Fish
Milk , cheese , yogurt and tofu would not be much use if without added vitamin D , which helps the body absorb calcium . Most adults need about 600 international units ( IU ) of vitamin D every day , according to the National Institutes of Health . Research shows that women who gain more than 500 IU per day , 40 percent less likely to suffer a fracture . A three- ounce servings of sockeye salmon in nearly 450 IU , 178 IU containing a can of sardines and three ounces of canned tuna a total of about 70 IU .

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Food that is Bad for Bone Health

Bone is the basic form of frameworks that make up the human body , so that health needs to be maintained with a special bone . bone health when experiencing problems it will affect the level of activity and other organs . it is simple enough to be done in maintaining bone health is to oversee the habit of many , especially in terms of eating . not all food is good for bone health or otherwise is not all bad foods for bone health , it is mandatory to choose a good meal for bone health and reduce or even leave food for the poor bone health .

Habit that is often done by a person is consuming foods or nutrients , but someone will have to be smart in choosing foods that will be consumed because these foods can have a positive effect and also negative for bone health , such as calcium which is good for bone health . But some other nutrients can actually cause weakened bones that threaten bone health .

The following are the types of food and drink is bad for bone health is to know as well as reduced the daily consumption or even abandoned . The simple steps are few measures that can assist in maintaining bone health .

Under this type of food should be consumed or avoided for bone health :

1. Hydrogenated oils
Studies show vitamin C will be destroyed when liquid vegetable oil is converted into a solid form through the process of hydrogenation ( saturated ) . Though vitamin K is needed for strong bones and calcium absorption . For that try to replace it with canola oil and olive oil .

2. Caffeine
Caffeine is not only found in coffee , but also in energy drinks . Too much caffeine can threaten bone health . To fix this try to limit your intake of coffee , tea choose because there are compounds in plants may protect bone as well as the possibility of adding milk to coffee to reduce the effects of bone weakening .

3. Carbonated beverages (soft drinks )
Most of fizzy drinks contain phosphoric acid which can increase the rate of excretion of calcium through the urine . Besides this drink is also often favored over other beverages that are healthier , thereby reducing the overall intake of Calcium .

4. Alcohol
Studies show excessive alcohol consumption can affect bone health and increase the risk of osteoporosis . This is because the consumption of alcohol can interfere with the absorption of calcium as well as pancreatic and vitamin D. Addition of alcohol also affects the function of osteoblasts ( bone forming cells ) and reduces estrogen which makes bone remodeling slows.

5. Salt
Consumption of excess salt or sodium levels can lead to a specific loss of calcium that the bones will weaken over time . The experts said that a person will lose 40 mg of calcium in the urine every 2,300 mg of sodium consumption . In addition to table salt , salt is also often found in almost all processed foods such as breakfast cereals and fast food .

Eating foods rich in potassium can help reduce the loss of calcium in the body and helps balance sodium levels in the blood . Potassium-rich foods such as sweet potatoes , bananas , tomatoes and spinach .

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