Although upper back pain is not very common, it won’t hurt to say that it does cause significant pain when it does spur. One certainly cannot pinpoint a cause as to why it occurs although the most common causes of upper back pain are muscular irritation and joint dysfunction. 
Why should that happen? Due to an injury to a disc in the upper back or bad sleeping posture!

Why should you care?

The thoracic spine which in common terms is called the upper back or mid back is very different in form and function. While the neck and the lower back is designed to provide mobility, the thoracic spine is designed to provide with agility and upright posture. Hence, a chronic pain in the upper back may be the result of an injury which may affect your posture!

How would you take care of your upper back?

A correct diagnosis needs enough learning. Before jumping into conclusions, learn to identify your back pain causes. This will help you take necessary steps to eliminate the causes which are causing the pain. Addressing it from the root is good diagnosis and not temporary relief. Poor posture is one of the major causes of upper back pain- particularly if you are into a field of work that requires you to sit in front of the computer all day long. Another reason of severe upper back pain may be acid reflux or muscular tension (mainly in children). While all three can be cured with little efforts, at times, upper back pain can also be the reason of a cardiac arrest!

Here are 5 vital points to consider if suffering from back pain

a) If your back pain is for bad posture, consider adjustments to your posture that ease strain on your upper back

b) Establish a daily exercise program that involves stretching. There are several exercises that you can consider- one of the most common is to walk with your shoulder blades pulled slightly back, stomach tucked in and head upright. Just like your granny asked you to!

c) If you are working in front of a computer- use ergonomically correct chairs. A good chair will prevent strain on your neck, upper back and lower back.

d) Have plenty of water and avoid food rich in oil and spices. Acid reflux is one of the major reasons while upper back pain commences.

e) If your upper back pain is due to muscle pulls, consider lightweight bags and a trolley for few days. If you must carry a bag, carry it on both the shoulders and not just one. A backpack in this case would be better than satchels, shoulder bags or totes that apply pressure on one shoulder as opposed to a backpack that distributes the pressure. Massage the area with anti-inflammatory ointment. 

Although there is not much to worry about an upper back pain; however should you see that the pain is not receding after a day or two, check with a doctor. 

The benefits of physical activity

Some of the major benefits of physical activity and exercise for children are :
a) It improve cardiovascular fitness
b) It helps children to achieve and maintain a healthy weight
c) it improves posture
d) Because physical exercise tires one out, it also gives one better sleep
e) If you are fit, it also boosts self-esteem and confidence
f) Physical activities improve concentration
g) It helps one to relax
h) Daily physical activity helps build strong bones and muscles
g) It improve balance and develop skills
i) Maintain and develop flexibility
j) It gives you a chance to meet new people and be social.

Physical activities: Recommended amount

Experts recommend a minimum of 60 minutes of physical activity every day. But more is obviously better and can be built up throughout the day with a combination of moderate to vigorous activities. For best results, set up an example.Research shows that the involvement of parents in physical activity can increase a child’s participation.

How to choose what physical activity should your child be taking?

Allow your child to choose the type of activity they are interested in for that is what they would do best. If your child likes basketball, don’t nudge him to play cricket. If he enjoys swimming, let him do that.

What if my child is reluctant to do any physical exercise?

Well, you might face this issue with a lot of children. While forcing them to take any physical activity will only make them avoid it further, educating your child about its benefits or even encouraging him to go green would help him get some exercise.

Here are few ways to encourage your child:

a) Reinforce the social benefits as well as the physical.
b) Involve your child in physical activities around the home such as gardening, washing the car or house cleaning.
c) Walk short distances instead of taking the car. Encourage and support walking and cycling to school.
d) Restrict television watching, surfing the net and playing computer games to less than two hours per day.
e) Cycle by the beach or if the sea prefers, surf.

Good habits are best started early. A young child is naturally active, so build on their inclinations to use their body.You’d want a kid who grows up fit and confidant, won’t you?

A lot of us want to get rid of our body fats as soon as possible. While crash diets is the go-to option for most in the endeavor, some actually take to vigorous workouts- sadly with 80% dropout rate. What we do not understand is, it’s never a case of “this is not working out for me” as much as it being “you are doing it wrong”.

If you have been working out for quite sometime without any particular result, you’re probably making mistakes that prevent you from getting optimal results. Here are some exercise dos and don’ts from top fitness pros that’ll help you get the best of your workout.

Do’s of working out

Workout Everyday:Different people have different approaches in body training. But there is no denying the fact that one needs to workout everyday- seven straight, odd days. Make sure your workout routine has 30 minutes of cardio, strength training twice a week and toning- at a later stage.

Stay loose: If you are tightening your muscles while working out, it won’t work. Relax the muscles you are not working on and focus on the ones you are.

Warm up:Like cold dough, cold muscles won’t be as pliable! Warm up your muscles before leaping into a more rigorous workout.

Keep a bottle:Its always a good idea to keep a bottle of water with you while you are exercising and drink in between to avoid dehydration.

Don’ts of working out

Full stomach: Never work out on a full stomach. It can be fatal.

Get stuck on the treadmill: Just because you are comfortable with a certain exercise doesn’t mean you have become uber fit. It may be simply your body getting used to it! Try new exercises coupled with the ones, jog, walk, bicycle, you can do comfortably to keep your muscles worked. Cross training is very effective

Slouching:Posture is very important. It not only affects your mood but your performance as well. Be straight, loosen up and focus during your sweat session. The sloucher you are, the less you’ll receive in the way of benefits as slouching also keeps you from breathing deeply, which is necessary for delivering the oxygen your muscles need to work at full capacity.

Going Nuts With Food and Drink: If your workout lasts less than two hours, you possibly do not need energy bars or sports drinks. Plus, some bars are very high in calories which makes for the weight you have been trying to lose. Check the labels before buying the commercially promoted health drinks or stick to water and whole grain munchers.

With as little as this, you can get the best of your workout. Do the do’s and don’t the don’ts and be ready for a smooth workout habit that burns calories twice as fast and not your effort and energy!

A lack of it however can have immense social and health ramifications. To add bad hygiene practices can even make one suffer from life taking diseases! 

Personal Hygiene and diseases

Did you know that your personal hygiene can affect other people adversely? Unwashed hands when in contact with food and shared, can pass infections or viruses on to other people. Unwashed and unclean hands when in contact with food can give rise to a number of food-borne illnesses like Jaundice and Food Poison. This holds particularly true for people who work directly with the public like restaurant workers, nurses, dentists or even your grocery store guy! 

Personal hygiene and Social Effects

It’s true that people who are not properly groomed run the risk of being ridiculed. If your child has bad hygiene habits- he may get picked on! Problems such as body odors can cause lack of self confidence around one’s work atmosphere or even your loved ones. A person who is properly groomed and bathes regularly is more likely to exude confidence, which in turn will make her socially acceptable.

Personal Hygiene and Health Effects

A lack of personal hygiene is the root cause for many health problems. People who do not bathe regularly are susceptible to fungal infections such as jock itch, athlete’s feet or toenail fungus. Further, a lack of oral hygiene can cause fungal infections like oral thrush. Many fail to wash their hands regularly and in turn bring in a host of bacterias and viruses that cause infection. In fact you’d like to know that Bed bugs are the result of bad hygiene too which invades only when the bed has not been cleaned regularly.

What causes bad hygiene habits?

The cause for a bad hygiene is mainly psychological though for some, that is the very way of life. Whether depression, loss of loved ones, job problems or even cynicism can give rise to bad hygiene.

Be warned

Apart from small time diseases that can be easily cured, a lack of personal hygiene can also lead to a deadly infection called MRSA, or Methicillin-resistant Staphylococcus aureus. Resistant to most antibiotics, and an infection that mainly happen in the staf, failure to rid of MRSA can cause even cause fatal blood diseases and hence death.

It takes one very little to maintain a good hygiene habit and prevention is always better than cure. As little as bathing properly regularly and good oral habits can help you have a successful life, a good social reputation and a long, hassle free life. 

Here are some benefits of Yoga and the areas that you can benefit from it.

Yoga and Flexibility: Why the first 2 days are the most difficult

Yoga do not preach or inculcate in you a gymnastic spirit. The popular notion about Yoga is that one needs to stretch and swing their body a lot which makes a lot of us worry about whether we are too old or unfit or “rigid” for it. Truth is, no age is too old to improve ones flexibility.

Yoga works through asanas which in turn work by stretching your muscles. When your muscles work more than usual, it produces lactic acid in them which accounts for the stiffness and fatigue- a reason why most of us do not carry on with Yoga. What one should understand is this is also the phase when lubrication in the joints are increased- the outcome is a sense of ease and fluidity throughout the body!

Yoga also stretches the soft tissues of your body that surrounds your muscle- participants had up to 35% improvement in flexibility after only eight weeks of yoga. Live through the first 2 days and the benefits would be quick!

Yoga and Strength: Yes it makes you stronger

If you are looking at strengthening your body, ashtanga and power yoga are your best bet as they are more vigorous than others and involves a lot of muscle movements. If you are looking at something more toned down with regards to the intensity of exercises, Iyengar is a good style to opt for. A Yoga style that focuses on less movement and more precise alignment in poses, Iyengar or Hatha Yoga provide strength and endurance benefits and when practiced correctly, build core strength in the deep abdominal muscles.

Yoga means concentration, relaxation and calm

We all suffer from “mind chatter” that can terribly affect our concentration. Certain styles of Yoga use specific meditation techniques that quiet the constant “mind chatter”. A condition arising out of dissatisfaction and stress, Yoga for concentration helps you calm your mind by reducing stress. Acting on biochemical responses, Yoga lowers the levels of hormone neurotransmitters — dopamine, norepinephrine, and epinephrine, thereby creating a feeling of calm. Some research also points to a boost in the hormone oxytocin- the so-called “trust” and “bonding” hormone that’s associated with feeling relaxed and connected to others. 

Yoga and the Heart

Perhaps one of the most talked about areas of the health benefits of yoga is its effect on heart and heart disease. A technique long been known to lower blood pressure; you’ll be surprised to know that Yoga was a key component to the heart disease program designed by Dean Ornish, MD. The first of its kind to partly reverse heart disease through lifestyle and diet rather than surgery; on a biochemical level, several studies suggests a possible anti-oxidant effect of yoga that decreases cholesteroland triglyceride levels.
Other than the aforementioned, Yoga is also said to have a positive effect on learning and memory, slow the aging process, increase a person’s sense of self-acceptance, and improve energy levels. While gymming will involve a lifetime of gymming equipments, one can practice Yoga anywhere- but make sure you are well trained by your trainer to do so or the effects could be pretty adverse.

Here’s our super 3 tips on how to get rid of acne forever and get glowing, healthy skin in just 2 weeks.

Emergency Treatments

Let’s start at worse. If your acne is out and throbbing, you’d want to attack it immediately with “spot treatments”. Instead of putting anti-acne cream or agents all over your face, focus on applying it right over the boil. Offend the worst offenders with a 2.5% Benzoyl Peroxide, which is just as effective and with much less irritation. Salicylic acid also kills bacteria and helps skin to shed and regrow rapidly. Apply small pats of the gel directly onto acne for an effective result. If you have an acne that’s bright red and inflamed, aspirin is your best bet. All you need to do is crush up a few tablets, add few drops of water to make a paste and pat it directly on the acne. If you are doing it overnight, you are in for a magical experience.

But hey! What if you are out camping and you have absolutely nothing at hand to get relief from that painful acne? Well, dab some toothpaste on top your acne. Toothpaste is cool and seals air off completely, forcing the pimple to shrink.

Regular Treatments

Don’t let your acne go to the cystic level for it can demand steroid injections. Take regular care of your acnes and follow these norms.

a) Never pop or pick at acne: It’s tempting to pick at a zit but do not. Bacteria from your fingernails can make it worse.

b) If you are worried about breakout, treat larger areas. Use a salicylic acid facewash and pat your skin dry. A gentle exfoliant also helps. You can purchase exfoliants at the store, or make your own with baking soda, a few pinches of sugar, and water.

Verified Long-Term Solutions

Get rest. Sleep deprivation and stress can cause changes in your hormonal balance, making you more susceptible to breakouts. Exercise, meditate or do yoga religiously for a low level of cortisol. For that matter even sex helps your skin cells to get a lot more oxygen. Wash your face at least twice a day, shampoo regularly and pay special attention in washing you hair line. In addition change your pillowcase every week.

To sum it up, set up a regular skincare regimen for a healthy skin that glows. Remember, consistency is key in getting rid of acne.

Ready to change sides? Here’s to you, gastronomy nazis, 3 delicious low-fat desserts that’ll have you craving for more and we’ll not include a fruit salad, promise.

Creme Caramel: Low-fat milk replaces whole milk and 2 egg whites replaces 2 whole eggs in this delicious creme caramel- you’d be surprised how the custard is still velvety smooth and tastes as good as its rich and higher-fat counterpart.

Quick recipe for Low-Fat Creme Caramel

Mix 1 cup sugar with 2 large eggs and 2 large eggwhites. Whisk in 3 cup low fat milk and 1 teaspoon of vanilla extract. Whisk till it reaches a smooth consistency. Preheat oven to 350 and keep a 4-quart water bath to boil. In a 2 quart pan, caramelize 1tbsp of sugar with 1/2 tbsp of water, until it reaches a golden color. Once caramelized, pour caramel in cups or ramekins and place your pudding mixture in the waterbath. Bake for about 30 min or until the center is set!

Lebkuchen: Do you know what makes the best Lebkuchen? A cuppa o’ suga’. But hey, not these chewy spice bars that can totally become your family’s special recipe with only 2g total fat and 0 saturated fats! Hear, hear!

Quick recipe for lebkuchen

You’ll need, 1 box of brown sugar, 4 large eggs, a cup and a half of all-purpose flour, a pinch of ground cinnamon, 1 teaspoon baking powder, 3/4th teaspoon of ground cloves, 1 cup walnuts (chopped), 1/2 cup of icing sugar and 1 tbsp fresh lemon juice. Take two bowls- mix the wet ingredients in one with sugar (Except lemon juice) and mix the dry ingredients in the other (except icing sugar). Line a 9” baking pan with foil and grease foil. Pour lebkuchen mixture in and bake for 30 minutes in a preheated oven (350 degree). Bring down the heat to 200 after first 10 minutes. Once done, take Lebkuchen out of oven and cool.

In another bowl mix in icing sugar with lemon juice and drizzle on top of Lebkuchen. Cut in squares and serve.

Raspberry-Lemonade Granita: Triple tested at the good-housekeeping (magazine) research institute, this granita is taste-tango and no-guilt feeling- count 0 fat, 0 saturated fat and 0 cholesterol.

Quick recipe for Raspberry-Lemonade Granita

You’ll need 3 lemons, 3/4th cup of sugar, 3-4 cups water and a pint of raspberries.

A recipe as simple as its ingredients, you’ll start with heating sugar, 1 1/2 cups of water. Meanwhile, grate 1 teaspoon of lemon peel and squeeze 1/2 a cup of lemon juice. Add lemon peels to sugar mixture. Once the sugar has completely melted, stir in raspberries and keep to cool. Add knife blade in a blender and whiz.

Sieve puree through a fine strainer and freeze until the sides are frozen. With a fork scrape ice from sides to center and continue doing so for about an hour and a half in 30 minute freezing intervals or until the ice turns into shards.

Spoon shards in dessert bowls or cover and freeze. It will keep up to a month!

There are numerous low-fat desserts that you can opt for and replace your high-fat desserts with. Believe us, your guests can’t tell the difference from the taste. You waistline might give you away on this though for it can go down a mighty inch or two in a month!

Skin woes are the most common in summer so taking care is crucial. Although you sweat during summer, the body’s natural moisture is evaporated, so keeping yourself hydrated is important. Include more fruits with a high water content in your diet so that you remain hydrated and feel light! In fact, fruits make for excellent home remedies too. For instance, this home made paste is very good to bid adieu to tans: 2 tsp of hung curd, 4 tsp of pure watermelon juice and 6 tsp of soaked almond paste.

Another point to bear in mind for the summers is to not cake your face with make up. Remember, your skin needs to breathe too. Use a light moisturizer with SPF ingredients to hydrate your skin and protect it from the sun’s rays.

With regards to cosmetic make up, skip the lipstick and choose a light lip gloss or tinted lip balm instead as they act more like lip conditioners. Bronze is not only a color perfect for evenings so whether it’s some eye shadow or blush, keep it bronze, light and simple.

Summers are known to be a devil when it comes to acne. In that case, avoid make up altogether, merely sunscreen will suffice. And yes, splash water on your face to cleanse it frequently but do not scrub.

If you have oily skin, summer is surely not your favorite weather. Don’t wash your face frequently thinking that is good to obliterate oiliness. Instead, frequently washing the face results in loss of natural moisture so your sebaceous glands go on overdrive to keep the skin naturally hydrated. The body is accustomed to brave all kinds of weather, which is why, whatever you do each season, always keep it natural, hassle free and simple!

Follow these simple but effective steps to get that perfect look this summer- hassle free and naturally!

Keep it clean

A lot of us shampoo the wrong way and complain about dry hair. River LIoyd of Sally Hershberger Downtown, New York gives us a great tip as to how we should shampoo our hair and when we should or shouldn’t shampoo.

According to LIoyd, one should only was the scalp and the let the sud run down the lengths. This will gently cleanse it without drying them.

It is best to shampoo your stresses at night as this washes away the impurities from the day and lets your hair breathe. 

Never shampoo before hitting the beach or swimming

Shampooing strips your hair off the natural oils leaving it vulnerable to chemicals such as Chlorine and salt. Celebrity stylist Adir Abergel instructs to never wash your hair before hitting the sea or pool or before any outdoor activity. 

Moisturize your hair

Harsh winters need ample moisturizers. But what about summers? Louise O’Connor, of OC61 Salon and Spa, NY suggests this ultimate DIY hair mask for soft supple hair this summer. For mask: Blend 1/2 avocado with 2 tablespoons olive oil; apply the mixture to your hair, and rinse after 20 minutes with a light shampoo. 

#super-tip: To get the best out of your hair mask, wrap your hair with a silk scarf. Silk traps air and moisture and also generates heat which opens pore.

Deep conditioning is must

Load up your hair with a slather of conditioner and go through a regular session of deep conditioning. When deep conditioning, look for shea butter in its ingredient panel.

Summer hair care for swimmers

We love to swim during summers. But chlorine can be very harmful to your hair and make your hair dry and brittle. Note our easy tips down to get the best of both world.

If you are a frequent swimmer, coat your hair with neem oil before swimming. It protects, hydrates and also leaves it tangle free.

Post swimming, wash off your tresses with a shampoo that contains ethylene diamine tetra-acetic acid. It grabs and pulls away chlorine from your hair.

Have a great summer and a season full of hair that begs to be touched!

Keep away from the Sun & Sunscreen: For starters, take to shade as often and as long as possible. 10 to 4 is when the sun is at its harshest. If you must step outside, wear a sunblock with SPF 20 or above and one which contains zinc/titanium oxide. Choose your sunscreen carefully- you can get them for your skin type too. Apply lotion half an hour prior to stepping out. 

Berry Boost your diet: Summer brings with it a bounty of fresh produce- especially berries. Grab a handful whenever you can for they will help you load up on antioxidants and prevent tissue damage.

Play more, stress less: If you can, barring 10-4, practically, live outside! Play, run, plant vegetables, play beach volley- the more you sweat, the more you flush out toxins from your body which is very important for a healthy skin. Don’t forget to keep a ready supply of water to sip on!

Exfoliate your skin: Summer is sweaty times and clogged pores at its worst. Take time to exfoliate your body with natural scrubs that removes dead cells and help your skin be supple. One great scrub recipe is coffee bean and olive oil. Use up your coffee bean crush after you’ve made your morning cuppa and throw in a spoonful of olive oil to it. You can use essential oils too. Works wonders and much better than synthetic scrubs!

Use a light moisturizer: Keep water based, light moisturizer with you at all times. It’s not just winters that can rob your skin of its natural oils but summer too. Choose a tinted, light moisturizer for perfectly moisturized blemish coverage.

Replace store bought packs with homemade fruit packs: Fruits are great for your skin and score over market bought ones any day. Banana is very good for oily skin and reduces oil while pineapple and peach on the other hand gives instant glow to your face. To remove dirt build up in pores, use apple extracts. Similarly, for de-tan, mash a ripe papaya and apply on the affected areas to get an instant tan-off.

Keep cologne based wet tissues or spray mist: Sweat is your problem? Cool it off with cologne based spray mist or wipe with soft wet tissues. It not only gives your skin the much needed relief but will also hydrate, cleanse, freshen and help keep acne/boils away.

Taking care of your skin is no rocket science. At the end of it all, the universal proverb of what you sow (intake) is what you shall reap (reflect) holds true for your skin too. For an acne and break out free summer, keep your body hydrated by drinking plenty of water and avoiding greasy, heavy food. Squeeze in some exercise- a brisk walk or yoga will not only help your skin stay healthy and glowing in summers but throughout your life, and follow these simple steps to have a summer that’s fun.