The Many Benefits Of Good Posture

Having good posture is an important part of remaining healthy. IT helps you avoid back pain and premature wear on your bones, improves lung performance, and much more. In this article, we will explain what good posture is before explaining the many benefits that it provides.

What is good posture?

Posture is the form that your body takes when you are sitting, standing, and laying down. Maintaining “good” posture is positioning your body so there is less strain placed upon your body’s muscles and ligaments when in these positions.

It requires your body to be as close to its natural shape as possible. So if you are sitting down, this would mean:

  • Keeping your chin up and looking forward
  • Keeping your shoulders back (not slouching)
  • Bending your knees at a right angle
  • Keeping your feet flat on the floor
  • Keeping your back straight enough that all 3 natural curves of the spine are present.

Sitting with good posture distributes weight more evenly across your muscle groups – helping you avoid neck, shoulder and back pain. It also allows you to comfortably work for longer periods and avoid some serious long-term health problems.

Having a chair with lumbar support will help you maintain good back posture.

What are the benefits of good posture?

Protects your future health

Having good posture will keep your joints correctly aligned, protecting the joint surfaces from abnormal wear-and-tear. By preventing this type of wear-and-tear, you can lower your risk of various illnesses including arthritis and postural hunchback.

It makes it easier to breathe

The diaphragm is a large muscle that is responsible for respiration. When the diaphragm moves, it changes how much pressure there is within the thorax – causing air to either enter or exit the lungs.

Posture affects breathing because it changes how much room the diaphragm has to move. If you are slouched in a chair or while walking, the diaphragm cannot contract or expand as easily, preventing you from taking deep breaths. As soon as you correct your posture, you will immediately notice how much easier it is to breathe. This is a particularly useful benefit for anyone who has a health condition that affects their breathing.

Can help prevent back pain

Developing good posture can eliminate back pain caused by stressed muscles and poor joint alignment. It does so by actively reducing the strain placed on the muscles and joints by spreading weight across the entire body. This ensures that certain muscles or joints are not overworked or damaged.

Over time, having good posture will even improve the alignment of your spine, which will improve the condition of your back and reduce the risk of back injuries. You will be less likely to suffer from herniated discs, muscle strains or other back problems.

Improved physical performance

Good posture requires the use of more muscle groups. Not only does this reduce the chances of straining a single muscle, it can lead to an improvement in overall physical performance. Having the ability to engage muscles more evenly will help you perform better during daily activities and any sports that you play.

Strengthens the core

If you have already made improvements to your sitting posture, you will have noticed that your abdominal muscles feel more engaged. Your abdominals will be “sharing the load” with your back muscles as they keep your torso stable. The more you improve your posture, the stronger your core will get, thus improving the alignment of your spine, reducing stress on your back muscles, and improving your mobility.

Makes you look more attractive

Have you ever seen an actor or actress on a talk show? Did you notice how impeccable his or her posture was? Actors and actresses concentrate on having good posture because they understand how much it affects their appearance. By sitting tall in their seat and keeping their chin up, they will look much more beautiful or handsome to the viewers at home. You will gain the same benefits as you improve your posture.

Improved digestion of food

Sitting or standing with good posture will ensure your internal organs are in their natural position. This makes it easier for the body to digest food and perform other important functions like maintaining good blood circulation.

Can improve your mood

Researchers from the University of San Francisco have discovered that having good posture can help improve a person’s mood. They found that improved posture could also increase energy levels and reduce the risk of mental illnesses like depression.

Improving your posture can deliver some amazing benefits to your health and lifestyle. If you are interested in developing good posture, talk to a chiropractor or general practitioner. You can also use online resources like NHS choices to learn more.

What Are the Major Categories of the Hospitality Industry?

The hospitality industry is split between many different categories. Typically, food, accommodation and travel are the most popular and gain the most attention. The ability to be successful in this industry is highly related to the quality of customer serviced provided. The larger organizations may be involved in multiple facets of hospitality, while the small business is likely to target and excel in a single category. For those in the hospitality industry that are able to operate in several categories, there are many more opportunities to find customers and create a successful business.

Also, the hospitality industry is likely to depend on a strong economy. Any business involved in this industry can thrive when people are happy to spend on travel or going out to eat. However, in times of a challenging economy, there may be a need to be more creative in an effort to bring in the business, such as offering special discounts or activities.

Here is an overview of the three main categories of the hospitality industry:

Food and drink

The major hospitality industry is likely to relate to food and drink. This element can range from the personal catering establishments to fast-food eateries and high-end restaurants. Also, this area of hospitality can easily be combined with other industries, such as movie theaters or bowling alleys. Also, if a hotel has a restaurant on the premises, the ability to serve high-quality food with excellent service is only going to enhance the all-round customer experience.

Accommodation

Bed and breakfast, hotels, resorts and similar places are a significant part of the hospitality industry. The businesses that rely on an outside service to provide hospitality can range from the most high-end hotels to the more affordable end of the market, such as campgrounds. Travelers will expect to receive simple amenities and thoughtful treatment, so the hospitality offered should be efficient, integrate comfort, and be very attentive to guests. A high-quality service that leads to guests feeling catered to and appreciated will more likely lead to a pleasant experience and hopefully use the same accommodation in the future.

Travel

The next major segment of the hospitality industry relates to travel and tourism. This may relate to all forms of transportation, such as cruise ships, trains and airlines. On the cruise ships and flights, the staff is able to function as hoteliers and food servers in an effort to give guests a comfortable and enjoyable experience. Both the vacationers and business travelers will appreciate and benefit from this type of service.

What Causes Pediatric Tooth Decay?

Whether your child is a newborn or he’s in the phase of losing his baby teeth and getting his permanent teeth, you want to do all that you can to ensure your child’s mouth gets a clean bill of health. You want what is best for your child and that includes their oral health. After all, the health of your child’s teeth and gums are just as important as their overall health.

As a parent, you know that great pediatric dental care now will save your child from possible future dental health issues as an adult.

If you’re a new parent, you may not know where to start when it comes to ensuring great dental health care for your child. What major oral health care issue should you be on the lookout for?

It comes to the surprise of many parents that the number one childhood disease is pediatric tooth decay. While many parents are making sure their child is current on their vaccines and immunizations and in a panic rush their child to the hospital when the smallest health concern is suspected, the health of their child’s teeth and gums go neglected.

There are many ways parents unintentionally compromise their child’s oral health. Some of the common mistakes include:

Neglect to clean their child’s teeth and gums. Many parents don’t think to clean the inside of their child’s until after the first baby teeth erupt. Even as more and more baby teeth come in, some parents think that it isn’t important to clean them.

While parents may teach their children how to floss and brush their teeth when they are older, consistent oral care may take a backseat with the false mindset that baby teeth don’t matter as they will all fall out anyways and be replaced with permanent, adult teeth.

The care of the gums before the baby teeth come in should be cleaned regularly via a damp, moist washcloth. While primary teeth do fall out and get replaced, cavities in them can transfer into the upcoming permanent teeth.

Postpone in taking their child into the dentist. Similarly, parents don’t start thinking about taking their child into the dentist office until after their little one has a full set of primary teeth. When parents postpone their child’s first dental appointment, untreated dental issues can have progressed and be more complicated to treat and involve more intensive and prolonged treatment.

Don’t watch what their child eats. As a parent, you want your child to establish good eating habits. However, many children love the sweet and savory tastes of foods that aren’t good for their health. Even some food items that appear to be healthy like fruit snacks and fruit juice are full of cavity producing sugar. Fruit snacks also are sticky, leaving hard to dislodge sugar and bacteria between teeth.

Poor eating habits that contain sugar and starch-laden, nutrient poor foods and drinks are one of the biggest causes of pediatric tooth decay.

Fail to establish portion control or a regular snacking schedule. Limiting your child’s meal and snack portions as well as setting regular, consistent meal times is just as important as monitoring the foods your child eats. The shorter the time between meals, the more germs and bacteria that can accumulate inside your child’s mouth. With a child’s oral hygiene habit, the more food that gets accumulated in the mouth makes teeth cleaning and flossing harder. This increases the likelihood that those food particles can decay and lead to cavities.

Simple Ways To Prevent Kidney Stones

A kidney stone also called as Nephrolithiasis, is the condition in which, some chemicals become concentrated in the urine to form the crystal, which makes their way through the urinary tract. But if in any condition, it gets stuck somewhere, so, it may block the flow of urine and cause unbearable pain.

There are four different types of kidney stones like Calcium Stone, Uric Acid, Struvite, and Cystine. All the conditions are very painful and easily get prevented. Thwarting the condition is not very hard, but can be achieved only if you opt for a healthy diet plan. Here is a very simple and easy to follow diet that prevents the kidney stones.

  • Drink Plenty Of Water: Water has the solution to all your problems. From tiny acne on your face to kidney stones, it can treat everything. Therefore, you should drink plenty of water to stay hydrated and to keep diseases at bay. Drinking adequate amount of water on a daily basis may help you prevent the occurring of the problem.
  • Add Calcium To Your Diet: Lack of calcium in your body can cause oxalate levels to rise, which form the kidney stones. Therefore, in an order to prevent the condition, you should add a good quantity of calcium to your diet as per your age or body need.
  • Say No To Foods That Form It: Foods like Beetroot, Chocolate, Nuts, Spinach, Tea, etc. are a big no for the patient already dealing with the condition or wants to prevent it from occurring. Consult your doctor before adding any such food in your diet to know at least the appropriate quantity as per your body need.
  • Limit The Quantity Of Animal Protein: If you are a die-hard fan of Red Meat, Poultry Eggs, Seafoods, etc. that have a high protein, so, it is recommended to limit its quantity. This is because; it may decrease the level of citrate in your body, which further leads to kidney stones. Therefore, it is good to limit the quantity as per the need of your body.
  • Don’t Take Too Much Salt: High quantity of salt intake may also lead to the formation of the Kidney stones; therefore, it is important to limit its quantity as per the need.

The aforementioned diet is easy to follow and you should take it seriously to prevent the kidney stones. For more suggestions or to get a healthy diet plan that suits your body, you shouldn’t hesitate to consult a dietitian or nutrition expert.

8 Painless Ways to Cut Carbs

The Atkins diet achieved peak fad status in 2004, and although it’s since been replaced by trendy new ways of losing weight, it’s had a lasting impact on how people view weight loss. Atkins recommended that dieters reduce their intake of carbohydrates. But that can be harder than it sounds. Here are some easy ways to cut carbs from your diet without sacrificing all of your favorite foodstuffs.

  1. Lose the Juice- Fruit juice isn’t as healthy as people once thought. It lacks the fiber of whole fruit, and even 100% fruit juice is loaded with sugar and carbs. Cutting out fruit juice from your diet can eliminate a source of carbs you may not have even been watching out for.
  2. Cut the Crust- While pizza is an undeniably delicious indulgence, most pizza crusts are high in refined white flour, which is a major carbohydrate offender. If you can’t resist eating pizza, opt for the thin crust variety rather than deep dish. You can still get your cheese and tomato sauce fix without ingesting as many carbohydrates.
  3. Wrap It Up- Sacrificing sandwiches and burgers is one of the toughest things about going low carb. But if you “think outside the bun,” you can still enjoy many of the flavors you love, just low carb. The solution? Substitute lettuce wraps for the bun on your burger or the bread on your turkey sandwich. You’ll drastically lower the carb content and still have something to grip.
  4. Substitute Your Spaghetti- A spiralizer is the kitchen invention you never knew you needed-and it’s shockingly affordable, with many going for under $30. This nifty gadget can transform squash, zucchini, and other low-carb veggies into spaghetti (or other shapes), making a great substitute for that carb-heavy pasta you miss eating.
  5. Replace Your Rice- Rice, like pasta, is a carb-heavy starch that’s omnipresent in many cuisines. But you don’t have to give up on Chinese or Indian food entirely just because you’re counting carbs. Try subbing in riced cauliflower. It’s got a similar texture and absorbency, and when it’s loaded up with curry or broccoli beef, you’ll barely notice a difference.
  6. Switch Your Chips- Potato chips are one of those snacks that it’s really tough to let go of. If you’re craving that crunch, try kale chips, which offer the same snackability with fewer carbs and a host of other health benefits. You can even make your own by tossing chopped up kale in olive oil, separating the leaves on a cooking sheet, and throwing them in the oven until they crisp up.
  7. Go with Protein for Breakfast- Even healthy breakfast cereals like granola and oatmeal are high in carbohydrates. But if you start your day with a protein, particularly eggs, you won’t get off on the wrong foot. Eating protein early in the day also kick-starts your digestive system and helps you start burning fat when you exercise.
  8. Skip the Starch- While you need veggies to stay healthy on your low-carb diet, you want to avoid the starchier varieties. Potatoes are an obvious no-go, but so are sweet potatoes, despite being healthy otherwise. Other secretly starchy veggies include carrots, peas, and corn. The next time you need a vegetable side or want to add something to a salad, reach for some bell peppers, broccoli, asparagus, or artichokes.

The paleo and keto diets both take a page out of Atkins’ book by suggesting you cut down on carbohydrates. If you’re following either of these diets, or the many others that recommend a reduced carb intake, the tips above can help!

20 Foods That Are Good for Healthy Bones

Our body is composed structurally of bones as the primary support. Bone health is considered essential for everyone since weak bones make our life miserable. Essential nutrients for healthy bones can be obtained through various natural foods. The following food types promote healthy bones.

1. Milk

Milk has a high calcium content value. Calcium is very necessary for healthy bones since it forms the structural part of the bones. The bones are composed of interlocking calcium crystals performing the role of mechanical support. A glass of fat milk daily can give approximately 300mg of calcium. Females should drink at least two glasses of milk every day for healthy bones. Drinking milk in adulthood often saves one from several bone-related diseases such as osteoporosis.

2. Yogurt

Yogurt has numerous medical advantages. No other food product is better than dairy products in ensuring healthy bones. If you are not comfortable with the taste of milk, then you should try eating yogurt as it contains the same amount of calcium as milk. Therefore, eating yogurt is a good alternative and an ideal approach to meeting the bodies daily need for calcium. 8 ounces of plain yogurt contains roughly up to 450 milligrams of calcium. Additionally, yogurt contains numerous different supplements, for example, vitamin D, B, potassium, magnesium, and proteins. Vitamin D is a key segment and the most beneficial of these supplements for making the bones stronger.

3. Cheese

Cheese is the most well-known in dairy products. It appears worldwide in various food items as well as in bakeries. Cheese has its own unique heavenly taste. Those individuals who don’t consume milk or yogurt can increase the numerous medical advantages they receive by eating cheese. Cheese is loaded with numerous supplements, for example, magnesium, calcium, phosphorus, vitamin B and D. One ounce of Swiss cheese gives 200mg of calcium. Adding a little cheese to your food assists in strengthening your bones.

4. Sardines

Sardines are rich in calcium, and vitamin D. Calcium gives basic help to bones while vitamin D increases the power of your body to ingest calcium. 3 ounces of sardines results in the calcium equivalent of a glass of milk. Sardines are rich in vitamin B 12, which ensures low levels of homocysteine in the body. Raised levels of homocysteine, generally, can quicken osteoporosis as well as bone degeneration.

5. Sesame Seeds

Eating sesame seeds is a brilliant decision for stronger bones. They contain calcium, phosphorus, vitamin B1, dietary filaments, copper, selenium, and zinc. Calcium and phosphorus help in strengthening the bones. Copper is an antioxidant and plays a protective role by the alignment of collagen fibers within the bones. Zinc helps in keeping osteoporosis at bay.

6. Salmon

Anyone wanting to have stronger bones is advised to take food rich in vitamin D as well as Omega 3 fatty acids. These are abundant in salmon. Calcium deposition and absorption into the bones is done by vitamin D while the omega three fatty acids perform protection of the bones against inflammation and damage.

7. Collard greens

Collard greens also contain calcium, vitamin K, vitamin D and A. All these components help in strengthening bones.

8. Spinach

Spinach is undoubtedly a fantastic source of vitamin K, potassium, calcium, iron, magnesium and vitamin A as well as folate. A cup of spinach is estimated to provide 25% of the total amount of calcium required by the body. All the above nutrients are beneficial for bone strength.

9. Fortified Cereals

A good source of vitamin D and calcium. Calcium for strong bones and joints. Vitamin D plays a significant role in bone health.

10. Tofu

Many people describe tofu as tasty. However, they are not fully aware of the nutritious content. Tofu has a high calcium content, making it a perfect alternative food for bone health. Tofu is recommended for consumption due to the high content of calcium in it. This is estimated to be 77%, hence, it is highly recommended for the body.

11. Soybeans

According to research, soybeans promote the health of an individual through fighting osteoporosis which is a disease related to bone thinning. They contain the natural flavones which are antioxidants necessary for bone protection. However, they provide minimal amounts of calcium so they are mostly valuable as an antioxidant to fight osteoporosis.

12. Beans

Beans serve many purposes in the body, including maintaining healthy bones. They are a rich source of protein, as well as calcium, as well as other trace elements. However, they are most preferred because they have a low-calorie value so they can be consumed in high amounts without causing weight gain.

13. Orange Juice

According to studies, bones are composed of collagen proteins at the central core, and this cross-link gives structural support to the bones. This is also aided by the interlocking crystals of phosphates as well as calcium. All these nutrients are found in vitamin C, and orange juice is one of the best sources for them.

14. Nuts

Nuts, such as walnuts and almonds, contain omega three fatty acids, which are polyunsaturated and powerful antioxidants, which provide protection to bones from many diseases. The antioxidants decrease bone reabsorption through osteoclast inhibition, which is a cell that is responsible for bone matrix breakdown. They also help calcium absorption and prevention of inflammation.

15. Leafy Vegetables

Vegetables are known to possess other nutrients needed by the body, especially the green ones. Dark leafy vegetables are a good source of vitamin K, magnesium, folic acid, calcium and potassium hence, they can act as a substitute for dairy products because they provide the same nutrients.

16. Eggs

Eggs are also a necessity for the maintenance and growth of bones. Their contribution is due to the possession of vitamin B complex as well as vitamin D.

17. Tuna

Apart from the sun, one may opt to use other sources of food that are sources for vitamin D. A good example is tuna fish, which has a good amount of vitamin D, necessary for making the bones to be strong.

18. Kiwi

Kiwifruit is a magical food because it is a natural source of vitamin C, which promotes the synthesis of collagen fibers in bones. Similar to oranges, they are also delicious. Sweet prunes also aid the bones in being fracture-free. They are regarded as a super healthy food with research proving that they can efficiently lower the chances of being affected with the osteoporosis infection, as well as fractures, which is good news for women who are in the post-menopausal stage, who usually have a high possibility of suffering from joint and bone problems. The nutrients contained in the prunes include vitamin C, K as well as antioxidants that are essential for maintaining the health of the bones.

19. Meat Proteins

Calcium, collagen proteins, and vitamins are the components of our bones. Hence, proteins are a necessity required for not only proper growth, but also the flexibility of the bones. It is, therefore, a requirement that one’s diet consists of high protein food as well as meat. However, caution should be taken since too much consumption of meat is harmful to overall health.

20. Apples

Apples contain Quercetin, which helps in building collagen, a major component of the cartilage. Apples keep the skin, cartilage and bones healthy and strong.

What Are the Causes, Diagnosis and Treatments for Cystic Fibrosis?

About Cystic Fibrosis:

It is a serious inherited condition that affects the respiratory and digestive systems. It causes severe damage to the cells that produce mucus, sweat and digestive juices resulting in these fluids become thick and sticky leads to blockages in the lungs and passageways. The most commonly affected organs are the lungs, pancreas, liver and intestines. Though there is no cure, early diagnosis and treatment may ease symptoms and reduce severe complications.

Causes, Symptoms and Preventive Ways:

Cystic fibrosis occurs due to the production of abnormal mucus due to defect in a CFTR gene which helps to maintain the balance of salt and water in our body’s cells. These secreted fluids are normally thin and slippery. A sudden change in the CFTR genes leads the mucus covering the cells to become excessively thick and sticky, which leads to clog up tubes, vessels and airways and damage the respiratory and digestive systems. It mainly occurs in a child whose parents have the defective gene.

Symptoms may vary from person to person depending on the age and severity of the condition. The main symptom is a strong salty taste to the skin as people with this condition have more than normal level of salt in their sweat. The other common symptoms include:

  • Persistent coughing that produces thick mucus;
  • Difficulty in breathing’
  • Wheezing;
  • Repeated lung infections;
  • Weight loss;
  • Severe constipation;
  • Greasy, foul-smelling and fatty stools;
  • Inflamed nasal passages or small, fleshy growths in the nose;

It is difficult to prevent cystic fibrosis as it is a genetic disorder since the child inherits the faulty genes from parents. But with proper diagnosis and treatment, the symptoms can be managed. If you are planning to get pregnant, both you and your partner get genetic testing – which is performed in a lab on a blood sample – done before conceiving.

Diagnosis and Treatment Options:

In fact, more than 30,000 people in the United States living with this condition. Screening of all newborns in every state in the U.S. is performed through a genetic test to detect the baby has a CFTR defect gene and a blood test to identify if the pancreas and liver are working properly. The Doctors also perform the sweat chloride test which measures the amount of salt in sweat.

Though there is no cure for cystic fibrosis, there is a range of treatments available that can help get rid of the symptoms, reduce complications, and make it easier to live with. Some of the main treatments for this condition include medications, physiotherapy, lung transplant.

Doctors prescribe antibiotics and medicines

  • to prevent and control infections that occur in the lungs;
  • to make the mucus in the lungs thinner and also to expand the airways and make breathing easier;
  • to prevent intestinal blockage;

In addition to medication, special physiotherapy exercises like breathing techniques that clear mucus from the lungs can be used to keep the lungs and airways clear.

In most cases where the lungs stop working properly in-spite of all the medical treatments, a lung transplant may be recommended.

It is vital to take the right nutrition to keep going on without many problems and stopping them becoming frequently ill. As per the guidance of dietitian it is important to take digestive enzyme capsules, vitamin and mineral supplements to avoid malnutrition.

Increase Awareness:

Since the month of May is nationally recognized as Cystic Fibrosis Awareness Month, it is right time to increase awareness by sharing key facts with your social networks and also organizing awareness campaigns in your community. It will help people understand the genetic disease that causes lung infections and digestive complications and the necessity for early diagnosis and treatment. Coordinate with other volunteers and healthcare professionals in your community and host an awareness campaign. Though there are many promotional products available in the market, choosing customized awareness wristbands as takeaway gifts in your campaign is the best choice, in view of the popularity and the reach they have among people. These products are not only used as stylish accessories but also used by people for creating awareness and other purposes.