Exercises in Motion: How to Exercise While Travelling


For those who are regularly working out, traveling for pleasure and business can be a hassle. Not only does it messes your schedule and routine, you may not even be sure if there is an ideal venue to hold your workout, especially if you jog, do weight training, or swim.

Exercise must be repeated in order to deliver results. And traveling could disrupt the daily workout routine you’ve tried so hard to follow.

In order not to disrupt the development of your fitness routine even while traveling, there are recommended “exercises in motion” that you can try.

When traveling for business purposes for example, book a hotel with its own gym. Ask for a workout program from your local gym instructor. Make sure to ask for alternatives in case the hotel’s gym doesn’t have the equipment you are familiar with. Not only will it save you time, but will also save you trouble and frustrations. If possible, ask your travel agent for the list of available equipment at the hotel of your choice beforehand.

If the hotel where you are booked at doesn’t have any gym, ask your instructor to draft a fitness plan you can execute inside the hotel room. This could include easy-to-do and hassle-free exercises like push-ups and tricep dips. You can also do a little shopping or some walking within the vicinity of your hotel. Not only will you explore new surroundings, but also shed those unwanted pounds.

For those on a holiday trip for no more than 10 days, the disruption on the fitness plan may not be such a big deal as long as you resume working out after the trip. However, for those who will be on vacation for extended periods of time, it is best to pick up hassle-free yet effective workout routines. Determine first your problem areas, like hips and abdomen, and then do spot-toning exercises inside your hotel room. If you are visiting friends and relatives, inquire about cheap local fitness centers. Or bring, buy, or borrow a fitness video you can easily follow. And don’t forget about warm-up or stretching to avoid injuries!

One doesn’t really need to stop their workout routine when traveling. It only takes imagination, resourcefulness, and determination to continue pumping up your heart and muscles even if you are away from your favorite work out place.

Obsessive-Compulsive Disorder: What Happens to an OCD Sufferer?


Have you ever wondered what an obsessive-compulsive disorder is and how it happens? Do you want to understand why your sister or your friend has such a condition? Learn and understand what OCD really is.

Often known as OCD, obsessive-compulsive disorder is an anxiety disorder that is quite common among all psychological conditions.

Obsessive-compulsive disorder is actually composed of two aspects in a single disease. OCD sufferers have obsessions or thoughts that a sufferer cannot stop thinking about. Obsessions are commonly overwhelming, automatic, frequent, distressing, and difficult to control. Common obsessions include fear of disease, blaspheming God, getting hurt, or hurting others. A sufferer would obsess about something he or she fears the most.

A way to remove these obsessions is to give in to compulsions or repetitive behavior that seeks to “wash away” the former. This could consist of repeated checking of locks and windows at night, washing of hands, cleaning, and other ritualistic behavior done repeatedly in order to take away the obsession.

OCD sufferers know that their ritualistic behaviors and obsessions are not rational; however, they are compelled to continue with their movements in order to fend off panic and dread. This makes the illness especially frustrating and vexing, and sufferers live in an anxious state for a long time. This also leads to immense stress, making individuals develop a deadening of spirit, a numbing frustration, or sense of hopelessness, in addition to depression. Nevertheless, sufferers can actually still remain functional and successful in their chosen careers.

For most sufferers, treatment of this condition includes cognitive behavioral therapy. With this kind of therapy, the underlying triggers for compulsions are revealed and individuals are taught to do something else in order not to do one thing compulsively. Behavioral therapy acts on the level of the behaviors and they are consequently not reinforced. Drugs can help to alleviate symptoms of depression or anxiety. Eventually, an OCD sufferer begins to feel better, and with a combination of treatments, obsessive thoughts become less of a worry. Compulsive behaviors are reduced as well.

As this is a particularly frustrating disorder, OCD sufferers need to have affirmation from other people and loved ones. In time, this makes people with OCD feel better, and this affirmation could speed up their treatment.

Chiropractors’ Tips on How to Avoid Sports Injuries


Engaging in sports should be fun and fulfilling. Not only does it keep your body active and physically fit, it also promotes team play, competitiveness, resourcefulness, and other social and mental characteristics. Sports are good for both the body and the mind. That is why ever since we are kids, our parents, teachers, and coaches are already encouraging us to find out which sport we could be best at and motivating us to develop our skills in such sport.

While regular engagement in your preferred sports can do wonders to your body, it also poses the risks of accidents and injuries. Sports injuries are very common, especially with physical sports that involve players to get in contact with another player or to an object such as a. Common sports where injuries usually happen include football, basketball, baseball, hockey, car racing, gymnastics, and the likes. On the other hand sports injuries that commonly happen include bone fractures, muscle cramps, dislocated joints, and pain in the back, legs, arms, and neck.

As chiropractors deal with a lot of sports injury cases, they have the best advice on how athletes and sports enthusiasts can successfully prevent sports injuries. If you are prone to sports injuries or you just want to completely avoid being involved in one, make sure to practice the following tips as recommended by reliable chiropractors.

  1. Always, always, always do some stretching before engaging in the actual game. Stretching is an excellent way to warm up your body, particularly your muscles. It’s like preparing your body for an extensive physical activity that it has to endure. Especially if you haven’t played for a while or are not a regular sports player, stretching is the best way to start any game.
  2. Similarly, if your body requires a warm up before the start of any game, make sure that you a do a cool down activity at the end of the game. This, on the other hand, is like telling the body that the physical activity has ended and that it can relax and go back to its original state. Stretching can be a good way to cool down, too. A proper warm up and cool down activities can effectively prevent your muscles from cramping and your body from feeling intense pain brought by the sports.
  3. Wear proper protective gears such as helmet, knee pads, socks, and the right type of shoes. These apparatuses can significantly help keep your body safe and prevent injuries from falls and bumps.
  4. When you’re not playing your sport, make sure that you keep a regular exercise routine that will still allow your body to move and be physically active. This should help you develop better body coordination and muscular strength that will help you prevent injuries the next time you engage in your sports.
  5. Finally, have a regular chiropractic adjustment session to ensure that your nerves, muscles, and joints are still intact and in place. Hip injuries, for instance, are amongst most frequent injuries in sports. Moreover, chiropractic care promotes general health and well-being that you need in order to continuously enjoy your sports.

When you religiously follow these pieces of advice, you will drastically reduce your risk of facing sports injuries. Take it from the experts, your friendly local chiropractors.

Flush Out UTI Before It Flushes Your Future!


More commonly known as UTI, urinary tract infection, usually involves inflammation and infection of the bladder and the urethra. This disease affects over 20% of the female population in the world at any given time. Infections in the urinary tract are not necessarily critical to one’s general health. However, if untreated, this could develop into a more serious problem such as a kidney infection.

An infection in the urinary tract is usually accompanied by a stinging or burning sensation during urination. And while there is a frequent urge to urinate, very few fluids are released, making it more painful. The urine may appear cloudy as it may contain pus or blood. And you may be able to experience lower abdominal back pains.

CERT (Center for Education and Research on Theraputics) proves several factors that make women more biologically susceptible to developing UTI than men. For one, women have shorter urethra than men which makes it easier for the bacteria to go into the bladder.

During menstrual periods, tampons may irritate the bladder and the infrequent replacement of tampons or sanitary napkins invite bacteria. Meanwhile, during pregnancy, pressure being applied to the bladder due to an enlarged uterus can prevent the bladder from completely emptying out during urination which could in turn invite an infection.

To prevent the development of UTI, women should avoid unnecessarily delaying urination. The chances of bacteria to attaching itself to the lining in the urinary tract are greater for as long as urine is kept in the bladder.

Drink enough water in order to help flush out bacteria in the urinary tract. It is also advised to use only water when washing the genital area as certain chemicals found in soaps and other vaginal washes can cause irritation in the skin surrounding the urinary system, making it susceptible to infection. Wash the genital area before intercourse. It is also advisable for women to urinate before and after sexual intercourse.

During the menstrual period, change sanitary napkins and tampons frequently. Make sure to wash the genital area during every change.

Alcohol, caffeine, and nicotine have proven to be irritants to the urinary tract. It is advised to stop smoking and to reduce the intake of alcoholic drinks, as well as coffee and carbonated drinks. Instead, take cranberry juice which has been known for its anti-inflammatory properties or take in juices rich in vitamin C which could help boost your resistance to infection.

Chiropractic Care and Knee Injury


Your knees may be amazingly complex and sturdy, but they are prone to injuries at the same time. You walk, run, jog, jump, climb, hike, dance, play sports and do all sorts of activities using your knees. It is no wonder that many injuries of the knees are the result of overuse. It is hard to imagine how you can go about with your normal work and home activities, let alone enjoy life, when your knees get injured and render you less or totally immobile.

Common Knee Injuries and Their Causes

The following are the most common injuries or causes of injuries of the knees people get treatment from healthcare professionals for:

  • Arthritis – It often affects the knee joint, but can also impinge on the muscles, ligaments and tendons. Examples are:
    • Osteoarthritis – This is the most common type of arthritis that affects the knee. The degradation of the joint’s cartilage causes this condition.
    • Rheumatoid arthritis – Causes inflammation of the joints and can lead to the destruction of the cartilage around the joints. Deformity, obesity and repetitive stress injuries, usually from sports, are the often the culprits. The symptoms include swelling, pain, stiffness or locked joints.
  • Iliotibial band (ITB) syndrome – This is an overuse type of injury of the ITB that results to inflammation. It is occurs more commonly when the knee is subjected to repeated inward motion, e.g., running on banked track in a single direction or over pronation.
  • Patella femoral pain syndrome – Also called runner’s knee, it is sharp pain in the knee as a result of the knee cap being irritated. There are a few possible causes to this irritation on the area of the thigh bone:
    • Increased angle between the lower leg and thigh
    • Muscles of the lower leg not in good shape
    • Over pronation
    • The mismatch in the shape of the knee cap back and the groove where it sits in
  • Ligament injuries – These are the spraining of the anterior and posterior cruciate ligaments that cause great pain. Hockey and football players often encounter these types of injuries that are characterized by the sideways buckling of the knees.
  • Meniscus injuries – Tearing of the meniscus can be caused by sudden rotation or twist of the upper leg or repetitive knee rotation while carrying weight.
  • Tendonitis or ruptured/torn tendon – These are injuries of the tendon often caused by overuse. Inflammation is the natural result when tendons are stretched from overuse.
  • Referred pain – Sources of referred pain can be:
    • Facet joints in the low back
    • Hip joins
    • Sacroiliac joints
    • Muscles around the knees
    • Nerve compression in the pelvis, low back and thigh or
    • Biomechanical dysfunction of joints in the hips, pelvis or feet

Chiropractic Treatment for Knee Injuries

It is advisable to visit your chiropractor for examination and treatment if:

  • Knee pain is constraining your daily or sporting activities
  • Your knee pain is restricting your motion
  • You have been diagnosed with arthritis and no solution for its relief can be offered
  • You have been prescribed painkillers or anti-inflammatory drugs and told to rest but do not experience long term improvement.

Even when you report that pain is coming from your knee, the chiropractor will do an examination of all anatomical components that may be associated with the perceived pain. Together with the knee joints, the pelvis, low back, foot and ankle will be checked to determine their influence on the knee pain, and the other way around.

Typical chiropractic treatment may include:

  • Use of support
  • Ice therapy for the reduction of inflammation, pain and muscle spasm
  • Interferential therapy and ultrasound for soft tissue healing
  • Chiropractic manipulation in the knees and surrounding joints where there is restricted movement
  • When necessary for rehabilitation, exercise for the improvement of the patient’s strength, stability and endurance and the prevention of new injuries occurring.

Chiropractic treatment can help you be back on your feet (and knees) again even when other healthcare specialists are unable to offer total relief and elimination of your knee injuries.


Chiropractic Care and Leg Injury


Millions of people have realized the importance of exercise and sports in staying healthy and fit. Jogging, running, walking, treadmill and aerobic exercises are the most popular exercise and fitness programs they use. Unfortunately, many of those who get into these exercise programs overdo the activities and end up developing overuse injury in their lower extremities.

Common Leg Injuries

Many patients, both fitness enthusiasts and athletes, suffer from these common leg injuries, which are usually the results of overuse and accidents:

  • Foot and ankle sprains – Sprains and strains commonly occur in the joints and muscles in the foot or ankle. Sometimes, twisted ankle occurs involving tearing of the ligaments at the side or front of the ankle. Severe pain, swelling and bruising often accompany this injury.
  • Shin splints – Many athletes, including runners, swimmers, basketball, and soccer players experience this injury. Runners usually suffer from shin splints when they dramatically increase their mileage from their normal level. Basketball and soccer players develop shin splints normally from the tremendous pounding their legs receive from the playing court or field. Increased muscle tension on the back and front part of the leg causes the periosteum that covers the bone to be pulled, resulting to irritation and constant inflammation to the affected area.
  • Achilles tendon injury – Tearing in the Achilles tendon is usually from either acute injury or repetitive strain.
  • Plantar fasciitis – This is a pain condition in the foot’s bottom or arch. It is typically caused by too much pressure put in the foot, lack of cushioning in the heel, tight calf muscles. over pronation or over supination and over training.
  • Stress fracture – Tiny crack in the bone develops with excessive demands put on the body, which the bone and muscle cannot meet.
  • Osteoarthritis – The degenerative damage from this disease causes episodes of pain.

Injuries to the muscles, joints, ligaments and nerves can directly cause pain to the leg. There are dozens of muscles that comprise the leg and foot. They get strained especially after strenuous physical activities. In some instances, minor stiffness can result, while in more serious muscle strain conditions, severe pain can be felt by the individual. Resisted activity or stretching can trigger the pain.

Pain in the leg can also be referred pain from a pinched nerve in the lower back. This pinched nerve can be caused by disc damage, osteoarthritis or an injury. The referred pain can also be severe.

Some injuries like sprains and strains may respond well to standard conservative treatments. Some problems associated with poor feet biomechanics like in plantar fasciitis, may need orthotics in helping correct the issue. Severe tearing as in cases of Achilles tendon injury may require surgery. Still, other leg conditions can be managed well by treatment and exercise.

Chiropractic Care for Leg Injuries

Chiropractic treatment focuses on identifying the source of the pain and the factors that trigger the problem, correcting those issues through various appropriate means and preventing their recurrence.

Diagnosis and subsequent treatment will target the underlying cause of the problem.

During the chiropractic treatment, the initial step to help relieve pain and facilitate healing is to reduce the inflammation associated with the condition. Next is to correctly realign the bones in the foot and ankle, as necessary, like in a sprained ankle condition. This enables the body to properly heal and reduce the risk of the injury repeating. In many cases where sprained ankle is treated by conventional or other non-chiropractic methods, injury reoccurs in the same ankle because the damage did not heal correctly rendering the joints and ligaments in the foot or ankle still vulnerable. Aside from realignment, a combination of various other treatments such as manipulation and mobilization techniques, massage, stretching exercises and soft tissue treatments can be utilized to reduce tissue irritation.

Chiropractic care for patients with shin splints includes micro-electrical therapy, cryotherapy, massage, and a mild strengthening program to improve the tibialis posterior muscle. Patients with injured legs can be made to return to their regular exercise programs by correcting their biomechanical issues and no-nonsense chiropractic care that will clear any subluxations in the ankle, foot, knee or pelvis.

Having leg injuries and leg pain is one of the problems that can cause the greatest restriction to your carrying on with normal life, depriving you of the enjoyment you deserve. If you suffer from any leg injuries, chiropractic care will be available to help you get moving again soon.


Taking a Deeper Look at Tuberculosis


Worldwide, tuberculosis (TB) affects 1 out of 3 people, with an average of nine million cases per annum and resulting to two million deaths. TB is one of the most common conditions acquired by both adults and children, and males and females – which means that this illness does not choose a particular type of individual to attack.

Although recent developments in medical technology showed a decline of TB cases in developed nations, more than 50 per cent of cases are still concentrated in five developing countries including Bangladesh, China, India, Indonesia, and Nigeria. However, this doesn’t mean that developed countries are already immune or free from the disease.

Tuberculosis is caused by the bacteria Mycobacterium tuberculosis. Generally, it attacks the lungs and even the other parts of the body like the spine, kidneys, and the brain. If left untreated with drug therapy, TB can lead to death.


The number of TB cases may be declining, but multi-drug resistant (MDR) cases are staying stable. Drug-resistant TB is harder and more expensive to treat than the regular TB. It could take about 18 to 24 months of complicated toxic therapy. People spread it for longer periods of time and it is harder to kill the bacteria.

According to recent research, people with MDR tuberculosis were seven times more likely to have been treated previously for TB and were also less likely to have completed drug therapy. Thus, it poses the highest risk for developing the resistant strains of the bug.

When infected with TB germs, the person’s body can react differently: the person can kill or eliminate the germs, or inhale and contain them for years before it becomes active, or the person can get sick right after contacting the germs.

Because of the gravity of the situation, the World Health Organization aims to reduce the number of TB cases and deaths worldwide by 2015, with much more focus on Eastern Europe and Africa. The goal is to detect at least 70 percent of the cases and treating 85 percent successfully.

The first and most primary way to reduce the cases of TB is proper education. Individuals – both adults and children – should be taught what tuberculosis is and how dangerous it can be. They should be guided as how they can prevent it or deal with it once someone is infected. Schools, hospitals, media, and government offices can play a significant role in achieving this global health movement.

Understanding Rabies Infection and Prevention


Rabies is one the most dangerous diseases known to man. Common in the tropics, rabies is a viral infection that can be transmitted through animal saliva, especially those coming from dog bites. Hundreds are killed from rabies every year, especially in regions where medical infrastructure is not very good.

Rabies is a disease that causes brain inflammation or encephalitis in humans. Generally, bites from infected animals, such as dogs, and occasionally cats and monkeys, spread rabies to humans. The incubation period, which is the time from where a person is bitten to the development of signs and symptoms, take about 20-90 days.

The rabies virus enters the peripheral nervous system, which gradually makes its way into the brain. At the onset of the illness, a patient may initially feel general body pain and weakness, fatigue, and headache. There are two forms of the disease. One, which is more common, is the rabid, furious form. A patient eventually becomes “mad”, turning overexcited, hallucinating, agitated, and has difficulty in swallowing. There is a fear of water (hydrophobia), and intense seizures might result from taking in water. A patient gradually develops a coma. In the second, less common form, a patient becomes paralytic. He becomes confused and develops a coma. This is present in the remaining 20 percent of patients.

In either case, rabies is always fatal. Death results from dehydration and complications like cardiac arrest or respiratory failure. At the onset of rabies symptoms, not much can be done to help the patient. Hence, rabies is a feared illness, due to its grotesque effects on a sufferer.

It is, therefore, essential to prevent rabies, as prevention is much more effective than cure. In preventing rabies, it is important to stay away from unfamiliar dogs. One must handle animals with care – not holding them at the neck, ears, and tail, causing them to get startled and bite as defense. Children must be trained to handle animals with care and adults must supervise their children at play with animals.

In the event one is bitten by a dog, the wound must be immediately washed with soap and water. Also, he should proceed right away to the nearest hospital in order for a doctor to prescribe treatment. In under no circumstance must self-medication be attempted. The animal must be captured and observed, as well.

Rabies is a highly preventable disease. Hence, utmost care must be taken and measures be done to ensure a healthy, and rabies-free life.

Overcoming Motion Sickness


Do you hate travelling just because you always get dizzy, sick, and nauseated? You are not alone. A big percentage of Americans suffers from motion sickness that prevents them from travelling far by car, plane or ship.

Also known as mal de mar or seasickness, motion sickness is principally characterized by vomiting and perpetual nausea. Dizziness and ice-cold sweat are also glaring indicators. But whatever it may entail, there sure is no relief from it other than to distance one’s self from the cause. As in other cases, however, it may as well be prevented.

It is in one’s inner ear that much movement registers. The sensory output is confusing, that is why motion sickness occurs. And through all the symptoms, experts have some things to say on how to deal with bumpy and rocky trips:

  1. Avoid eating heavy foods and drinking alcohol before traveling as they give certain heaviness inside the body, and not being able to recover from such weight brings about a feeling of puking. Instead, eat light and simply bring snacks along with you to help you fill up when traveling.
  1. When staring inside a moving transportation, be it a ship or a van, focus on the horizon or other unmoving point in the distance. It would also help if you do not think about your condition. Sometimes, it gets psychological that even though you are not feeling sick, you start to do so just because your brain is making yourself believe that it is.
  1. For children suffering from motion sickness, they should be elevated when riding a road vehicle, using either car children seat or a cushion to enable them to set their focus on more distant points.
  1. Medication is another resort to motion sickness. Over-the-counter medicines, more specifically antihistamines, are useful. They come as Bonine, Marezine, Dramamine, and Benadryl. Because they may somehow cause drowsiness, they should be taken in 30 to 60 minutes before setting off to travel.
  1. Scopolamine, under more severe cases, is administrated by physicians. Sold under Transderm Scop, it is used through a skin patch. The patch is usually placed behind the ear, and is more likely to have dry mouth as its surfacing side effect. However, this needs prescription.

Travels need not be hellacious with motion sickness. With the proper precaution and frame of mind, the getaways can be remained unspoiled by motion sickness.