Health is Wealth
Progressive muscle relaxation is a practice where you alternately tense and relax your muscles. Follow these five steps to lessen anxiety and stress and improve sleep and athletic performance
health.clevelandclinic.org
Relax Your Way to Better Sleep (And More)
Follow these 5 steps
Chartered Society of PhysiotherapyâVerified account @thecsp 37 minutes ago
There are many myths surrounding back pain, read our guide ’10 things you need to know about your back’ with the latest physio advice: http://www.csp.org.uk/yourback #LiveWellforLonger
We all want to protect our kids whether it be from falls, bumps and bruises â or avoidable infections and diseases. To help your child avoid illness, itâs important to encourage good habits and take steps to boost their immune system from an early age.
âMost of what makes a childâs immune system strong is common sense,â says pediatrician Adriane Lioudis, MD. If you keep these five tips in mind, youâll stack the deck in your childâs favor for a healthier life.
While itâs a very personal decision (that isnât always possible), if you are able to exclusively breastfeed your child for at least six months, it may have benefits. Some research shows that breastfeeding your child might possibly reduce allergies, Dr. Lioudis says.
Eighty percent of infections are spread by touch. Teach your little one to take the time to wash their hands after sneezing, coughing and going to the bathroom. Washing hands with warm water and soap for at least 20 seconds can remove bacteria and viruses and can reduce the chance of lung infections by up to 45%.
Follow your pediatricianâs advice when it comes to the childhood vaccination schedule. Immunizations start in infancy and continue to adulthood and prevent measles, mumps, chickenpox, rotavirus and other infections.
âGet the flu shot for your child yearly, as well,â Dr. Lioudis says. This is particularly important for children with asthma and other chronic health conditions.
Also, if your family will be traveling internationally, itâs important to seek advice from your childâs healthcare provider about any needed vaccinations.
To maximize immunity, children must get enough sleep.
Sleep requirements for each night vary by age:
Not getting enough sleep limits the bodyâs ability to produce proteins called cytokines that help fight infection and reduce inflammation.
A healthy diet is also important for your childâs immune system.
Dr. Lioudis recommends encouraging your child to âeat the rainbowâ when it comes to fruits and vegetables. A good selection of whole grains should be part of their diet as well. Keep processed foods to a minimum. Proper food choices can help ensure that your child gets enough vitamins â such as vitamin A and E. These vitamins are needed to maintain good health and a strong immune system.
âEven if you follow these tips, your child might still get between seven and 11 colds each year,â says Dr. Lioudis. She adds that you can expect each one to last up to two weeks.
Also, keep in mind that some things billed as common âremediesâ arenât effective in boosting immunity. For example, thereâs no definitive proof that large amounts of vitamin C or echinacea help prevent colds or shorten them, she says.
However, if your child has a compromised immune system, work closely with your pediatrician to find ways to improve his or her immunity. Each child needs a personalized approach because their individual immune system varies, Dr. Lioudis says.
âThereâs generally a different protocol with immunocompromised children. There are some vaccines we have to add in on top of what most children have, but itâs something that we must determine on a case-by-case basis.
Chartered Society of PhysiotherapyâVerified account @thecsp 37 minutes ago
There are many myths surrounding back pain, read our guide ’10 things you need to know about your back’ with the latest physio advice: http://www.csp.org.uk/yourback #LiveWellforLonger
Wearing no clothes could lead to cooler skin temperatures that put ZZZs within reach
Many people believe they were born with the only pajamas needed for a good nightâs sleep, but hereâs the naked truth: No research directly confirms that sleeping in the buff leads to better slumber.
There is, however, some validity behind the idea of sleeping naked â namely regarding how a cooler skin temperature improves sleep quality.
So, should you consider stripping down at bedtime before sliding under the sheets? Letâs look at the potential benefits (and risks) with behavioral sleep disorders specialist Michelle Drerup, PsyD, DBSM.
There are some possible perks to nude sleeping ⌠so, maybe? Here are a few reasons why you might want to slip off your clothes before slipping off to sleep.
Your body naturally works to lower its thermostat to doze off at night through its circadian rhythm, which regulates your sleep/wake cycle. The faster you cool off, the faster you typically catch some ZZZs, says Dr. Drerup.
Thatâs also one of the reasons why sleep experts recommended that you keep your bedroom temperature between 60 degrees Fahrenheit and 67 degrees Fahrenheit (15.5 degrees Celsius to 19.44 degrees Celsius) for optimal snoozing.
Ever toss and turn in bed because youâre too hot? Sleeping naked certainly removes any possibility of pajama-induced overheating interfering with a good nightâs rest. Itâs the absolute final move in shedding layers to stay cool.
âThereâs no question that cooler is better than warmer for overall sleeping,â says Dr. Drerup.
And getting enough rest is key to ⌠well, just about everything in day-to-day life. Waking up refreshed can help you manage stress more effectively, improve focus, boost performance and make you a more pleasant person.
Tight-fitting underwear can trap heat and moisture between your legs. What makes a yeast infection thrive? Yep â heat and moisture.
Sleeping naked (or even in loose-fitting cotton bottoms) allows for some air circulation around your vagina. Keeping the area cooler and drier may help reduce your chances of getting a yeast infection, too.
Heat isnât a friend of male fertility. Regular exposure to higher temperatures for your testicles can cause sperm counts to drop. Wearing underwear that keeps things packed tight doesnât exactly offer a cooling effect.
Studies show that men who wear boxers have a higher sperm count than their buddies in briefs. So if loose-fitting boxes help that much, imagine what 8 hours of no clothing might do.
Sleepwalkers may want to give the idea some extra thought to going au natural to avoid any potential awkward encounters, notes Dr. Drerup.
And if youâre not a fan of doing laundry, consider this: Your washing schedule for bedding may need to increase with more skin-to-sheet contact. (Gross fact: The skin cells you shed in a day can feed 1 million dust mites. You donât want to turn your bed into their buffet.)
Going to bed ânearlyâ naked while wearing lightweight and loose-fitting garments can bring you similar quality sleep results as taking everything off. âTank tops and boxer-style briefs donât possess a ton of warming qualities,â says Dr. Drerup.
And while being cool is desirable for sleep, you also donât want to be cold. Thereâs even evidence that wearing socks to bed to warm your tootsies can help you drift off to sleep.
Ultimately, what you wear to sleep is a personal choice. âThereâs no proven benefit or harm to sleeping naked,â says Dr. Drerup. âJust do what feels right and then rest easy with your decision.â
We all want to protect our kids whether it be from falls, bumps and bruises â or avoidable infections and diseases. To help your child avoid illness, itâs important to encourage good habits and take steps to boost their immune system from an early age.
âMost of what makes a childâs immune system strong is common sense,â says pediatrician Adriane Lioudis, MD. If you keep these five tips in mind, youâll stack the deck in your childâs favor for a healthier life.
While itâs a very personal decision (that isnât always possible), if you are able to exclusively breastfeed your child for at least six months, it may have benefits. Some research shows that breastfeeding your child might possibly reduce allergies, Dr. Lioudis says.
Eighty percent of infections are spread by touch. Teach your little one to take the time to wash their hands after sneezing, coughing and going to the bathroom. Washing hands with warm water and soap for at least 20 seconds can remove bacteria and viruses and can reduce the chance of lung infections by up to 45%.
Follow your pediatricianâs advice when it comes to the childhood vaccination schedule. Immunizations start in infancy and continue to adulthood and prevent measles, mumps, chickenpox, rotavirus and other infections.
âGet the flu shot for your child yearly, as well,â Dr. Lioudis says. This is particularly important for children with asthma and other chronic health conditions.
Also, if your family will be traveling internationally, itâs important to seek advice from your childâs healthcare provider about any needed vaccinations.
To maximize immunity, children must get enough sleep.
Sleep requirements for each night vary by age:
Not getting enough sleep limits the bodyâs ability to produce proteins called cytokines that help fight infection and reduce inflammation.
A healthy diet is also important for your childâs immune system.
Dr. Lioudis recommends encouraging your child to âeat the rainbowâ when it comes to fruits and vegetables. A good selection of whole grains should be part of their diet as well. Keep processed foods to a minimum. Proper food choices can help ensure that your child gets enough vitamins â such as vitamin A and E. These vitamins are needed to maintain good health and a strong immune system.
âEven if you follow these tips, your child might still get between seven and 11 colds each year,â says Dr. Lioudis. She adds that you can expect each one to last up to two weeks.
Also, keep in mind that some things billed as common âremediesâ arenât effective in boosting immunity. For example, thereâs no definitive proof that large amounts of vitamin C or echinacea help prevent colds or shorten them, she says.
However, if your child has a compromised immune system, work closely with your pediatrician to find ways to improve his or her immunity. Each child needs a personalized approach because their individual immune system varies, Dr. Lioudis says.
âThereâs generally a different protocol with immunocompromised children. There are some vaccines we have to add in on top of what most children have, but itâs something that we must determine on a case-by-case basis.
Your sleep position, immobility, mattress and underlying conditions can all cause morning back pain
Thereâs nothing worse than waking up on the wrong side of the bed. But it can be hard to avoid when you wake with lower back pain in the morning. A back that throbs, aches or sends shooting pain down your legs can quickly set the tone for your day.
Most people experience lower back pain at some point, and more than 20% have chronic lower back discomfort. Itâs the second most common reason people in the U.S. visit their primary care provider â behind colds and flu.
Whether you experience lower back pain all day or only in the morning, understanding whatâs contributing to the pain may help you fix it. Pain management specialist Tara-Lin Hollins, MD, shares what might be behind your morning back pain and offers tips to help you wake up pain-free.
Back pain and sleep have a complicated relationship. Pain can disrupt your sleep, and poor sleep can make you more likely to have higher pain. Getting to the bottom of your pain may help end the cycle.
Dr. Hollins says several factors can contribute to morning back pain.
You spend a third of your life sleeping or resting, so if your spine is out of alignment while you sleep, it can have a significant impact on your body. Your sleep position affects your alignment and may (or may not) support the natural curvature of your spine.
âItâs common to be so tired at bedtime that you fall into bed and sleep however you hit the bed,â Dr. Hollins says. âBut you may not be sleeping in the best position for your spine.â
The most beneficial sleep positions for your back are on your:
Sleeping on your stomach makes you more likely to twist your neck to the side â a quick way to throw your neck and spine out of alignment.
When you sit all day at your desk without moving, it can make you stiff. Similarly, when you sleep, youâre not moving much for seven to eight hours. Lying immobile for a long period could cause you to wake up with back or hip pain.
âOur bodies are not supposed to be stagnant for multiple hours,â Dr. Hollins explains. âStiffness can settle in, and inflammation can build up. Then, when you try to move in the morning, releasing the inflammation can be painful.â
Tricky, right? After all, you want a good nightâs sleep, and lying immobile while you doze is often a sign that you got all of your ZZZs. But to avoid lower back pain, Dr. Hollins advises taking some time to stretch before you jump out of bed.
Your mattress is your main source of back support while you sleep. And your pillow ensures proper neck alignment. A mattress thatâs damaged, too soft or sagging can cause your lower abdomen to sink deeper than the rest of the spine, pulling your back out of alignment.
âAll too often, people opt for a soft mattress, thinking it will be more comfortable,â Dr. Hollins notes. âYou donât want a hard mattress, but it should feel firm and supportive. You shouldnât sink into it.â
Need tips for choosing the best mattress for your back? We can help.
Some conditions or chronic diseases may put you at higher risk for morning back pain. Chronic conditions that affect both sleep and morning back pain include:
Pregnancy can also bring back pain in the morning due to:
Lifestyle changes, like achieving a healthy weight and exercising every day, are always helpful for back pain. But Dr. Hollins also recommends actions related to sleeping that may additionally help reduce or eliminate your morning back pain.
Pillows are a great way to support your backâs alignment. Your typical sleep position should guide the pillows you use:
âLook for pillows that are specific to your sleep position,â Dr. Hollins advises. âBut no matter which position you use, adding pillows strategically around your body can support your spine and reduce morning pain.â
If youâre used to sleeping in the same position every night, it can be challenging to change it. But small adjustments may help:
âYou want to be as comfortable as possible when you go to sleep,â Dr. Hollins says. âThat way, youâll be more likely to stay in a supportive sleep position.â
According to the Sleep Foundation, the general guideline is to replace your mattress every six to eight years. But you may need a new mattress sooner if yours is:
When choosing a new mattress, choose a âmedium firmâ mattress â level 6 out of 10 on the mattress firmness scale. It may reduce your back pain symptoms by nearly half.
Most people get out of bed as soon as they wake up, Dr. Hollins points out. But taking a few minutes to prepare your back for transitioning to sitting, standing and walking can help with morning back pain.
See your healthcare provider if your back pain worsens or occurs most mornings for two or three months. They can check for underlying back issues and may prescribe physical therapy.
âDonât wait six or eight months to see your provider,â Dr. Hollins urges. âThey can provide guidance about the best stretches to do, and your back will thank you.â
We all want to protect our kids whether it be from falls, bumps and bruises â or avoidable infections and diseases. To help your child avoid illness, itâs important to encourage good habits and take steps to boost their immune system from an early age.
âMost of what makes a childâs immune system strong is common sense,â says pediatrician Adriane Lioudis, MD. If you keep these five tips in mind, youâll stack the deck in your childâs favor for a healthier life.
While itâs a very personal decision (that isnât always possible), if you are able to exclusively breastfeed your child for at least six months, it may have benefits. Some research shows that breastfeeding your child might possibly reduce allergies, Dr. Lioudis says.
Eighty percent of infections are spread by touch. Teach your little one to take the time to wash their hands after sneezing, coughing and going to the bathroom. Washing hands with warm water and soap for at least 20 seconds can remove bacteria and viruses and can reduce the chance of lung infections by up to 45%.
Follow your pediatricianâs advice when it comes to the childhood vaccination schedule. Immunizations start in infancy and continue to adulthood and prevent measles, mumps, chickenpox, rotavirus and other infections.
âGet the flu shot for your child yearly, as well,â Dr. Lioudis says. This is particularly important for children with asthma and other chronic health conditions.
Also, if your family will be traveling internationally, itâs important to seek advice from your childâs healthcare provider about any needed vaccinations.
To maximize immunity, children must get enough sleep.
Sleep requirements for each night vary by age:
Not getting enough sleep limits the bodyâs ability to produce proteins called cytokines that help fight infection and reduce inflammation.
A healthy diet is also important for your childâs immune system.
Dr. Lioudis recommends encouraging your child to âeat the rainbowâ when it comes to fruits and vegetables. A good selection of whole grains should be part of their diet as well. Keep processed foods to a minimum. Proper food choices can help ensure that your child gets enough vitamins â such as vitamin A and E. These vitamins are needed to maintain good health and a strong immune system.
âEven if you follow these tips, your child might still get between seven and 11 colds each year,â says Dr. Lioudis. She adds that you can expect each one to last up to two weeks.
Also, keep in mind that some things billed as common âremediesâ arenât effective in boosting immunity. For example, thereâs no definitive proof that large amounts of vitamin C or echinacea help prevent colds or shorten them, she says.
However, if your child has a compromised immune system, work closely with your pediatrician to find ways to improve his or her immunity. Each child needs a personalized approach because their individual immune system varies, Dr. Lioudis says.
âThereâs generally a different protocol with immunocompromised children. There are some vaccines we have to add in on top of what most children have, but itâs something that we must determine on a case-by-case basis.
Your sleep position, immobility, mattress and underlying conditions can all cause morning back pain
Thereâs nothing worse than waking up on the wrong side of the bed. But it can be hard to avoid when you wake with lower back pain in the morning. A back that throbs, aches or sends shooting pain down your legs can quickly set the tone for your day.
Most people experience lower back pain at some point, and more than 20% have chronic lower back discomfort. Itâs the second most common reason people in the U.S. visit their primary care provider â behind colds and flu.
Whether you experience lower back pain all day or only in the morning, understanding whatâs contributing to the pain may help you fix it. Pain management specialist Tara-Lin Hollins, MD, shares what might be behind your morning back pain and offers tips to help you wake up pain-free.
Back pain and sleep have a complicated relationship. Pain can disrupt your sleep, and poor sleep can make you more likely to have higher pain. Getting to the bottom of your pain may help end the cycle.
Dr. Hollins says several factors can contribute to morning back pain.
You spend a third of your life sleeping or resting, so if your spine is out of alignment while you sleep, it can have a significant impact on your body. Your sleep position affects your alignment and may (or may not) support the natural curvature of your spine.
âItâs common to be so tired at bedtime that you fall into bed and sleep however you hit the bed,â Dr. Hollins says. âBut you may not be sleeping in the best position for your spine.â
The most beneficial sleep positions for your back are on your:
Sleeping on your stomach makes you more likely to twist your neck to the side â a quick way to throw your neck and spine out of alignment.
When you sit all day at your desk without moving, it can make you stiff. Similarly, when you sleep, youâre not moving much for seven to eight hours. Lying immobile for a long period could cause you to wake up with back or hip pain.
âOur bodies are not supposed to be stagnant for multiple hours,â Dr. Hollins explains. âStiffness can settle in, and inflammation can build up. Then, when you try to move in the morning, releasing the inflammation can be painful.â
Tricky, right? After all, you want a good nightâs sleep, and lying immobile while you doze is often a sign that you got all of your ZZZs. But to avoid lower back pain, Dr. Hollins advises taking some time to stretch before you jump out of bed.
Your mattress is your main source of back support while you sleep. And your pillow ensures proper neck alignment. A mattress thatâs damaged, too soft or sagging can cause your lower abdomen to sink deeper than the rest of the spine, pulling your back out of alignment.
âAll too often, people opt for a soft mattress, thinking it will be more comfortable,â Dr. Hollins notes. âYou donât want a hard mattress, but it should feel firm and supportive. You shouldnât sink into it.â
Need tips for choosing the best mattress for your back? We can help.
Some conditions or chronic diseases may put you at higher risk for morning back pain. Chronic conditions that affect both sleep and morning back pain include:
Pregnancy can also bring back pain in the morning due to:
Lifestyle changes, like achieving a healthy weight and exercising every day, are always helpful for back pain. But Dr. Hollins also recommends actions related to sleeping that may additionally help reduce or eliminate your morning back pain.
Pillows are a great way to support your backâs alignment. Your typical sleep position should guide the pillows you use:
âLook for pillows that are specific to your sleep position,â Dr. Hollins advises. âBut no matter which position you use, adding pillows strategically around your body can support your spine and reduce morning pain.â
If youâre used to sleeping in the same position every night, it can be challenging to change it. But small adjustments may help:
âYou want to be as comfortable as possible when you go to sleep,â Dr. Hollins says. âThat way, youâll be more likely to stay in a supportive sleep position.â
According to the Sleep Foundation, the general guideline is to replace your mattress every six to eight years. But you may need a new mattress sooner if yours is:
When choosing a new mattress, choose a âmedium firmâ mattress â level 6 out of 10 on the mattress firmness scale. It may reduce your back pain symptoms by nearly half.
Most people get out of bed as soon as they wake up, Dr. Hollins points out. But taking a few minutes to prepare your back for transitioning to sitting, standing and walking can help with morning back pain.
See your healthcare provider if your back pain worsens or occurs most mornings for two or three months. They can check for underlying back issues and may prescribe physical therapy.
âDonât wait six or eight months to see your provider,â Dr. Hollins urges. âThey can provide guidance about the best stretches to do, and your back will thank you.â
Chartered Society of PhysiotherapyâVerified account @thecsp 37 minutes ago
There are many myths surrounding back pain, read our guide ’10 things you need to know about your back’ with the latest physio advice: http://www.csp.org.uk/yourback #LiveWellforLonger
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