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What is the cervical vertebrae?

cervical vertebrae

In order to understand our back better, we need to get through some medical term. Bare with me as we work our way to answer this question: What is the cervical vertebrae ?

As seen on the photo the cervical vertebrae are the first 7 bones that make the spine a whole. From top to bottom they are C1, C2, C3, C4,C5, C6 and C7. No surprises there.

The cervical vertebrae’s main functions are to carry the skull and give the head and neck mobility.

To be more specific:

  • C1 and C2 control the head.
  • C3 and C4 help control the diaphragm. Those are the  muscles that go to the bottom of the rib cage and play a part in breathing and respiration.
  • C5 controls upper body muscles like the deltoids (which shape the shoulders with that sexy rounded contour) and the biceps, which allows the flex of the elbow and rotation of the forearm.
  • C6 is in charge of the wrist extensors. Muscles like the extensor carpi radialis longus, extensor carpi radialis brevis, and extensor carpi ulnaris that control wrist extension and hyperextension.
  • C7 controls the triceps. The large muscle on the back of the arm that allows for straightening of the elbow.

Mobility can be decrease due to  muscle strain, neck strain and strain experienced by other softer tissues such as ligaments and tendons. Neck strain is due to stiff neck caused by wrong bed position and partly due to carrying too many loads. A sudden jolt and pressure on the other hand may cause muscle strain.

A whiplash may harm the muscles group called Longus Colli. It’s the one protecting the cervical vertebrae.

Other neck pains are often described as tightness  of the Trapezius Muscles. This is the muscle connecting your neck, shoulders and back. It’s function is to lift with your arms, keep the neck balanced.

 

 

 

Source: Wikipedia

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Back pain, an exploration into causes and prevention

Woman Back Pain

As I write this, it has been 3 months that my back pain started. It is a simple strained muscle. An muscle that is obviously very up set with me because after taking a rest from sports for one month all seemed fine. Until I started picking up my sports regime, within in 2 days the spasms in my back were well..back.

This made me realize  that although my little injury is a pain in the back, there are way more sincere injuries that can happen overnight or by simply lifting something.

 

On my journey into healing my own back I read and learned more and more about back problems. You need to know and understand I’m not a doctor nor do I have any medical background, yet I did not want to have my efforts into understanding back pain go only into my personal journal. I want to share what I learned here with you!

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7 Causes of Back Pain

7 Causes of Back Pain

Back pain may strike anyone. It can affect younger people but is more prevalent during adulthood especially those aged between 45 and 59 years old.

The spine is comprised of small bones known as vertebrae. These are normally good structures, which are separated by discs that allow free mobility. Muscles and ligaments further support these vertebrae.

Close to one hundred percent of all complaints with regards to back pain is directly linked to improper coordination and workings of these components. The cause of back pain may be sudden rather than what is usually perceived as the result of overworking for a single period of time. However, during tests abnormal conditions on the back may not be identified using x-rays and typically, nothing in the back is mildly or severely damaged.

The majority of cases of back pain documented occur to people aged 55 and above and nearly all of them show signs of being with good health. So this means that the cause of back pain is not or may be minimally affected by the health of the sufferer. This pain is often felt in the lower section of the spine and cases of upper and middle back pain is rare. Additionally, some people may also experience coexisting pains such those felt at the thighs and the legs. These are separated cases that may be triggered by several sets of complex sets symptoms.

7 Causes of Back Pain:

  1. poor posture
  2. lack of exercise
  3. long periods of bending and standing
  4. sitting on a chair that lacks supports for the back, especially for the lumbar area
  5. sleeping on a mattress that lacks support for the back
  6. lifting, pushing or pulling loads, carrying objects that are typically heavy or doing tasks the wrong way
  7. a trip or fall

There are other causes that may be associated with back pain but cases like these appear on minimal basis. Around 5% of all sufferers experience back pain due to nerve root problems. The compression of the nerve root, which is triggered by the bulging, or displacement of the vertebral disc normally brings about the pain. This irregularity of the vertebral disc is called a slipped disc.

It must be noted that the back bone structure is especially adopted to carrying loads and carrying the whole body weight if need be. But there are certain conditions that may affect its performance. These generally cause back pain and the intensity of the pain produced depends on the rigidity of the activity.

 

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Ultimate guide on the pH miracle diet by Robert Young

ph miracle diet robert young

ph diet

The pH miracle diet is an innovative way to interact with food. The diet stresses the need for balance in the diet of alkaline and acid. By lowering destructive acid levels with more alkaline exciting benefits can happen, like sustainable energy and optimum health. It might reduce discomfort-able health issues. Later in this series we will get into those.

This balance of alkalinity will help maintain a healthy flow through the bloodstream and keep cellular growth and development working at optimum levels. By following a simple regimen of balanced eating along with testing saliva for pH levels, one can achieve better health.

The primary proponent of this alkaline pH miracle diet is a man by the name of Dr. Robert Young.

Dr. Young heralds that a lifestyle that is made up of 80% alkaline producing foods and 20% acid producing foods will allow you to achieve a healthier body and healthier live, hence the name pH miracle diet.

Through his research Dr. Young has stated that the best pH level of the human body is 7.35.

The pH spectrum is from 1 to 14 with 1 being highly acid and 14 being highly alkaline. With the body leaning toward moderately alkaline he contends that people can supplement their diets with more alkaline. Dr. Robert Young stresses that a body that is ravaged by excess acid will be more prone to serious health problems. He also says avoiding caffeine and alcoholic beverages to maintain vitality. Out goes the wine.

Dr. Robert Young began is studies in the early 70s at the University of Utah, where he studied biology and business. He earned as MS in nutrition, a DSc in science, a PhD in nutrition, and a ND from Clayton College of Natural Health during the 90s.  The impact of his teachings is undeniable, he has helped many people obtain better health through a regimen of increased fruits and vegetables and more water consumption.

He is also a staunch supporter of pleomorphism, the belief in the ability of bacteria to morph shape dramatically or to mutate into many morphological forms. This idea has firmly split the microbiologist community into two schools of thought, the pleomorphists who support the claims; and the monomorphists who vehemently dispute them. In the current scientific community the monomorphic perspective of microbiology has emerged as the dominant theory. Modern medical science supports the monomorphic theory of cell development in which cells derive from previously formed cells of the same size and shape.

Dr. Young holds retreats where he educates the patrons on the Alkaline Diet as well as a live red blood cell examination in an in-depth microscopy seminar. According to the National Council Against Health Fraud (http://www.ncahf.org/digest05/05-14.html#young) Dr. Robert Young pleaded guilty in 1996 to a misdemeanor charge of attempted medicine without a license. He was promised that the charge would be dismissed if he stayed clear for 18 months. Young allegedly had examined blood samples from two women who were seeking nutritional advice.

Critics of his live red blood cell examination conclude that his test have no scientific validity. Dr. Young counters his critics citing many papers and sources validating his claims including Understanding Acid-Base by Benjamin Abeloh, M.D., a lecturer of medicine at Yale school of Medicine and Clinical Physiology of Acid-Base by Burton David Rose, M.D., a Clinical Professor of Medicine at Harvard Medical School.

According to his website (http://www.phmiracleliving.com), Dr. Young is a member of the American Society of Microbiologists, the American Naturopathic Association, and an honorary member of the Connecticut Holistic Health Assocations, the Presidents Council at Brigham Young University. He is also a consultant for InnerLight, Inc. and an advisor to Dean Lawrence Carter at the Martin Luther King Chapel, Morehouse College. He was also honored by Professor Lawrence Carter at Morehouse College with an induction into the collegium of scholars as well as placed on the advisory board. He has been praised by Professor Carter for his efforts in understanding the balance of body chemistry and the effects of this balance on health.

For more information ont the pH miracle diet, klik here

 

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3 financial tips for couples

3 financial tips for couples

It is common for couples to have a hard time adjusting to a different way of life, especially when it comes to financial matters. As separate individuals, your spending habits will differ. This is why you both need to make certain adjustments to combine the household budget.

Here are 3 financial tips for couples on how you and your partner can make the ‘financial aspect’ of your partnership harmonious and organized:

1. Understand the way that you both look at money.

If you and your partner have different beliefs when it comes to money matters, sit down and discuss it. The key here is to be able to compromise. For some people, money is a security measure that needs to be saved. Other people spend it luxuriously and look at spending money as a means to reward themselves for their work. Still, other people have a drive that they hardly ever spend a cent of what they have earned.

Understand that the way that you both treat and spend money stems from how you were brought up by your parents. Think of everything that you need to discuss when it comes to your household budget. If possible, set rules on how you will spend your combined income on utility bills, food, mortgage, car maintenance, etc.

 2.  Set future financial goals.

If you are newly weds and you are planning to have a baby soon, consider this when organizing your finances. If you are a couple nearing the age of retirement, you can make plans on where you will spend your leisure years. Setting long-term and short-term goals will help you finalize your financial plans.

3. Share your money-saving skills with your partner.

If you have different family backgrounds, then you would have something to contribute towards organizing your joints assets. Make each other aware of your personal finances then think of ways on how you can further boost your money-handling tactics.

By following these tips, you will surely have your finances organized to lead a more comfortable lifestyle, while it makes your partnership everlasting in the meantime!

Image courtesy of stockimages at FreeDigitalPhotos.net

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100 Tips to Manage Your Time Better

100 Tips to Manage Your Time Better
Here are 100 tips to manage your time better. Not all of them might apply to you. Just take this list and read it before making any planning, weekly or even daily. After a while you might have tried them all and you’ll discover that you’ll get more done, improve the quality of your time with others, and have a better balance between all the demands on your work and life.

1. Value your time.
2. See time as your life. It’s limited.
3. Measure your time.
4. Assess how much time you have to manage.
5. Negotiate more control over your working time.
6. Find the best work schedule for yourself. Are you a morning bird, or a night owl?
7. Focus fully your tasks.
8. Have the freedom to balance your tasks.
9. Work in an uncluttered space.
10. Plan ahead.
11. Balance the demands on your time.
12. Don’t work more than you need.
13. Be a pearl diver: look for the gifts that time brings.
14. Focus on results not just fulfill duties.
15. Do something productive and enjoyable each day.
16. Ask “what is the best use of my time now?” questions.
17. Identify your time robbers.
18. Have a purpose to your life.
19. Be effective…
20. …and then efficient.
21. Don’t rush or overwork.
22. Inject variety into your daily tasks.
23. Spend up to a quarter of your day on routine tasks.
24. Do routine tasks in the shortest time possible.
25. Develop good time habits.
26. Experiment with different methods for doing routine tasks.
27. Make a sense of urgencyfor your routine tasks.
28. Make the most of shortcuts.
29. Prepare your materials in advance.
30. Tidy up as you go.
31. Question every bit of paper you use.
32. Automate.
33. Identify bottle-necks and eliminate them.
34. Create easy work flows.
35. Use just-in-time systems to minimize clutter.
36. Batch similar tasks together.
37. Identify the quickest work methods and then train everyone.
38. Know which jobs can be speed up and which can’t.
39. Have a regular time slot for chores.
40. Put aside time for maintenance tasks.
41. Don’t encourage unnecessary paperwork.
42. Organize your filing systems.
43. Back up your computer records at fixed times.
44. Clear your files out regularly.
45. Keep your desk clear.
46. Handle every piece of paper just once.
47. Eliminate junk mail and spam.
48. Phone rather than write.
49. Don’t photocopy anything unless it is essential.
50. Send replies on the same piece of paper.
51. Keep your communications sweet and short.
52. Manage your projects with time, cost and quality estimates.
53. Run projects with detailed time plans.
54. Add on 20% to your initial project plans.
55. Have detailed lists of your project tasks.
56. Create a series of deadlines for your projects.
57. Look for weak links in your project and have back-up plans.
58. Streamline low-priority project tasks.
59. Keep on top of what’s going on in your project.
60. Track and monitor your project progress.
61. Spend up to a quarter of your day on progress work.
62. Have a clear vision of your goals.
63. Align your goals with your values.
64. Be certain of achieving all your goals.
65. Write down your goals.
66. Plan your key result areas.
67. Set SMART goals for short-term tasks. See picture above
68. Identify jobs you hate and delegate them.
69. Break down big jobs into smaller chunks.
70. Prioritize your tasks according to their importance.
71. When you’re overwhelmed, write out to-do lists and prioritize.
72. Leave loose ends so you can come back easily.
73. Use little scraps of unused time for itsy-bitsy jobs.
74. Plan 60% of your day; leave the rest for what comes up.
75. Put big jobs in your diary first, then the little ones.
76. Celebrate reaching your goals.
77. Spend up to a quarter of your day on non-doing tasks.
78. Take time out to sit still and think.
79. Look after your health.
80. Get a sense of the times.
81. Take time to enjoy and appreciate.
82. Use the energy of the moment.
83. Occasionally just do what you want to do.
84. Take breaks at least every 90 minutes.
85. Review your day or week.
86. Spend up to a quarter of your day with others.
87. Always turn up to meetings on time.
88. Be courteous and brisk with others.
89. Only hold meetings that have a clear purpose.
90. Let people know when you’re not free.
91. Minimize unnecessary interruptions.
92. Learn to say No to jobs that aren’t yours.
93. Avoid time-wasters.
94. Control your phone.
95. Screen all incoming calls.
96. Devise a team time policy.
97. Keep a clock on the wall.
98. Know your time manager personality.
99. Check whether you have a tendency to overwork or underwork and adjust.
100. Enjoy your time.

Wow what a list. Hope you enjoyed these 100 Tips to Manage Your Time Better.

Enjoy your life,

Confuturius

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Ebook Meditation Basics aka Meditation for beginners

meditation for beginners

  Meditation for beginners

At some point all of us have experienced some type of stress. It’s hard to live in today’s world without it! If that does not describe you, then you probably don’t need to read any further. Congratulations, you are that rare individual who never gets stressed!

However, if you are like the majority of people, not a day goes by without some kind of stress in your life. We rush to work or school and we hurry through our meals.

Finally you usually fall into bed exhausted at the end of the day, unless you don’t get that far and zone out in front of the TV.

Stress triggers surround us every day. Rush hour traffic, standing in line after line, the boss, co-workers, deadlines, kids and we know you can compile a list of your triggers in a few seconds!

And then there’s Eve. Or Tracy. Or Bob. Those people you would sometimes like to strangle. Nothing ever seems to faze them.

Trapped in freeway traffic they are likely to say, “oh well, I have more time to listen to a motivational recording.” Caught in a line, they are apt to say, “what a great opportunity to make a new friend.”

No matter what is going on around them, they don’t appear to be concerned at all. Nothing ruffles their feathers!

So what gives? How can they be up and positive all the time? It’s disconcerting and downright abnormal, isn’t it?

It would appear that way, on the surface. However, if you dig a little deeper you just might discover a secret weapon – a very powerful secret weapon.

It really doesn’t matter how THEY do it. What matters is HOW you can do it too, right?
3 Things You Should Know!

1. There multiple causes for stress.
2. There is a way to treat it.
3. Symptoms can vary from person to person.

You’re in the right place to get some answers about stress and how to end or at least diminish the symptoms. Learn about how to use meditation to deal with it. This is the first step toward preventing stress altogether and become a better you.

Learning about meditation can be a challenge. That is why Meditation Basics was created. It’s a introduction into  meditation for beginners.

It’s simple to read and understand.

It’s presented in simple, easy to read and understand language. Because of that you don’t…

ü Need any special training.
ü Need a lot of money – the cost is cheap.
ü Have to wait days for answers – get them with a click.

Meditation for beginners

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You have all the information you need to get answers about Meditation Basics
Take a quick look inside of  Meditation Basics  and see what you will learn:

Did you know that there are multiple types of meditation?
Read in depth descriptions on different types of meditation. Learn what they are and how they may help you.
Meditation is no longer a specifically religious activity. Learn how meditation for beginners has evolved to a point where the benefits are recognized not only by mainstream religions but also as a therapeutic tool within the medical community.

There is much more about Meditation Basics that you will access inside. Learn how to implement the correct type of meditation to suit the relieve you need.
This is a “must have” for everyone’s digital bookshelf but especially crucial if you have or a loved one experience stress.
And at only $14.95 this guide is a steal!

I truly hope you see the potential here, and realize how important this offer is! You can learn all of this virtually Risk Free!

I want Meditation Basics to be an absolute must-have for you. That’s why you can order your copy with complete peace of mind.

It’s really easy to get started. You just need to click the link below and you will have your copy in just minutes. Once you have your own copy of Meditation Basics you are armed and ready to begin taking steps to conquering stress and other ailments once and for all!

You know that you are acquiring knowledge that can reap benefits for years to come. Start now! Click the link below for your copy. You’ll be glad you did.

Meditation for beginners

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Vitamin B12 Food Source

Vitamin B12 Food Source

Vitamin B12 is a truly exceptional vitamin, unique even among all the other B vitamins present in nature.

The reason for this uniqueness lies in the fact that only smaller amounts of this vitamin is required and the body already makes full use of it. For instance, ten micrograms of B12 spread over a day seems to be able to provide adequate supply for the body to use.

 

Vitamin B12 is also called cobalamin owing to the fact that it contains the metal, cobalt. The main benefit of vitamin B12 appears to be promoting and maintaining the normal function of healthy nerve cells and red blood cells. Vitamin B12 is also needed to help make DNA, the genetic material in all cells.

 

Vitamin B12 is bound to the protein in food so the most likely vitamin B12 food sources are foods rich in proteins and amino acids, which are the building blocks of proteins. When you consume vitamin B12 food sources, the vitamin is released from the food through a reaction caused by the hydrochloric acid released by the stomach. During digestion and once it is released from the vitamin B12 food sources, the vitamin combines with a substance called gastric intrinsic factor (IF). This complex can then be absorbed by the intestinal tract.

 

What other foods contain vitamin B12?

Specific examples of vitamin B12 food sources include animal foods such as fish, meat, poultry, eggs, milk, and milk products. Another good vitamin B12 food source is fortified breakfast cereals, which is a particularly valuable source of vitamin B12 for vegetarians. Because plants and vegetables can never be considered as vitamin B12 food sources, vegetarians stand more chance of suffering from deficiency of this vitamin. To compensate for the loss, vitamin B12 food sources fortified with the vitamin are made available for them.

 

Other vitamin B12 food sources are mollusks and clams (mixed species, cooked). Three ounces of these contain as much as 84.1 micrograms of vitamin B12, equivalent to 1400 Daily Value (DV).

 

One slice of braised liver or beef is also a good vitamin B12 food source, containing as much as 47.9 micrograms of vitamin B12, equivalent to 780 DV. Trout, rainbow, salmon, sockeye, and fortified breakfast cereals have vitamin B12 ranging from 6.0 to 2.4 micrograms.

 

Even fast food, such as cheeseburger and taco, contains a good amount of vitamin B12. And yogurt, haddock, tuna, milk, pork, egg, American pasteurized cheese food, and chicken contain vitamin B12 as well.

 

Image courtesy of Apolonia / FreeDigitalPhotos.net

 

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7 Positions for Meditation

positions_meditation

7 Positions for Meditation

During the ancient times until now, people practice meditation because of its provided advantages. In all this time a view positions for meditation are developed. Here I show the most used ones. Incorporating meditation as part of your daily life can make a big difference regarding your attitude and perception in life. But because meditation is a procedure, it involves several steps as well as postures when doing it.

 

1. Cross legged posture.

Various spiritual traditions and meditation teachers suggest or prescribe various meditation physical postures. One of the most popular postures is the cross legged position which includes the lotus position. It is taught in most meditative traditions that the spinal cord must be kept straight. So, slouching is not a good idea. This is because, when you sit straight, it encourages good circulation of what they call as spiritual energy, which is the life force and vital breath.

 

2. Seated posture.

You can sit on the chair with his or her bare feet, as what the New Thought is teaching. In Orthodox Christianity method, you can sit on the stool. You sit up keeping your back straight holding the spine and head in alignment without leaning and the thighs are parallel to the floor. The hands are rested comfortably on the arm’s chair or on the knees.

 

3. In the kneeling posture,

you kneel with both knees on the floor keeping your buttocks resting on your toes and heels which are almost touching. The hands rest on your thighs.

 

4. Lying down posture

also known as corpse posture or savasna in yoga. You rest on the carpet keeping your legs straight and relaxed. Nevertheless, this is not used more often since it mimics the natural posture of sleeping. You can sometimes fall asleep. This is effective in reducing stress rather than a meditation.

 

5. Incorporating mudras or hand gestures.

There is a theological meaning behind these gestures. Based on Yogic philosophy, these can affect consciousness. One example is the common hand-position of the Buddhist. The right hand rests on the top of the left hand with touching thumbs similar to the begging bowl of Buddha.

 

6. While in Theravada Buddhism, you are walking in mindfulness.

In Sukhothai, Thailand, walking meditation of the monks is called bas-relief. Walking in mindfulness can bring you somewhere

 

7. Incorporating various repetitive activities in stillness such as humming, chanting,

or deep breathing to help in inducing a state of meditation. The Soto Zen practitioners do their meditation in front of a wall with open eyes. However, most mediation schools are assuming that the eyes are half-open or closed.

The duration and frequency of meditation also vary. There are nuns and monks who vow for a lifetime meditation. In our day to day life however, the broadly accepted duration is 20 or 30 minutes. This length may increase as the process goes on as you reveal more and better experience. To obtain the benefits of meditation, it is advisable to follow the advices and instructions of a spiritual teacher. Most habits work when you practice daily. But do not feel guilty when you fail to do so, what is the complete opposite of what we are trying to accomplish. Sometimes, you complain about your knees especially during a kneeling meditation on or sitting with legs crossed.

Keep in mind that perseverance and acceptance are needed to become successful in any skill. This can help you during prolonged hours of meditation and increase focus on your everyday live.

So, which one works for you? Tell us in the comments below.

Image courtesy of Ambro / FreeDigitalPhotos.net

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Vitamin B12 Side Effects

Vitamin B12 Side Effects
The largest and most complex of all the vitamins, Vitamin B12 is considered unique among all vitamins since it the only one that contains a metal ion, called cobalt. Because of this, compounds that have B12 activity are sometimes called cobalamin.

The forms of vitamin B12 used in the human body are methylcobalamin and 5-deoxyadenosyl cobalamin. These are also the two forms of cobalamin that cyanocobalamin, common in most vitamin B12 supplements, is converted to.

How does Vitamin B12 function?

The enzyme, methionine synthase is dependent on folate and for this reason, its enzymatic function require methylcobalamin. Methionine synthase, for its part, is also required in the synthesis of several important substances found in the human body, specifically amino acids and methionine. Both these substances work in a number of sites within the DNA and RNA (2) of the cell. Because of this, scientists believe that vitamin B12 may play an important role in cancer prevention and decreasing the risk of cardiovascular diseases.

Vitamin B12 Side Effects

There has never been any toxic or adverse vitamin B12 side effects associated with large intakes of the vitamin. Whether from food or supplements vitamin B12 side effects are nonexistent in healthy people. In fact, doses as high as 1mg (1000 mcg) daily by mouth or 1 mg monthly by intramuscular (IM) injection have been used to treat patients with pernicious anemia and not a single one of them ever complained of significant vitamin B12 side effects.

The reason behind the low level of toxicity or vitamin B12 side effect may have to do with the fact that the body can only absorb small amounts of vitamin B12, even if taken in large doses. Because of this low risk of vitamin B12 side effects, no tolerable upper intake level (UL) was set by the Food and Nutrition Board in 1998 when the RDA was revised.

As far as drug interactions are concerned, or vitamin B12 side effects when taken in conjunction with other drugs, only a few number of drugs can affect the vitamin intake, but only as far as the rate of absorption is concerned. One vitamin B12 side effect seems to be that when the vitamin is taken with proton pump inhibitors, such as omeprazole and lasoprazole which are used for therapy of Zollinger-Ellison syndrome and gastroesophageal reflux disease (GERD), stomach acid secretion required for the release of vitamin B12 from food decrease.

Another such drug that has vitamin B12 side effect is nitrous oxide. The drug is commonly used anesthetic and it inhibits both vitamin B12 dependent enzymes. It can also produce many of the clinical features of vitamin B12 deficiency, such as megaloblastic anemia or neuropathy. But other than that, there are no known vitamin B12 side effects that are adverse enough to cause undue alarm.

Image courtesy of Maggie Smith / FreeDigitalPhotos.net