Reducing the Risk of Strain at the Gym

Having been a professional athlete for most of my life I have suffered several injuries. Broken ankles, torn shoulder, chronic wrist pain. The list goes on. But whether you are a professional athlete or just an active person, there is always a risk of injury. Most of this doesn’t come from obvious risks like falling over or mishandling weights, but from muscle strain (something that I am very very familiar with). If you’re experienced muscle strain before, you know it can greatly hold back your fitness potential and keep you out of the gym for weeks. Here are some ways to prevent it.

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Recover and recuperate

First of all, if you’re currently healing from a strain, you should make sure that you recover fully from it before you get back into working out. You can help your road to recovery with the help of things like massage therapy and a physiotherapist. You should pay attention to your delayed onset muscle soreness, as well. It doesn’t necessarily mean that anything is wrong, but not giving yourself the time you need to relax and recover between workouts can put way too much pressure on your muscles.

Prepare effectively

If you jump right into working out intensely, then you are very likely to end up pulling something. Have a full workout routine that starts with a series of full-body stretches. You should stretch your body more thoroughly before working out than after. Some light warmups to help your muscles get limber and flexible are going to be crucial, as well.

Wear the right gear

Well-fitting gear that allows for a good range of motion is crucial in preventing all ranges of musculoskeletal injuries. If your clothes are too tight, then you’re working against your clothes as well as against your own body’s lack of agility. I learned this the hard way when I was training for my first half marathon.  A good pair of fashionable leggings does more than making your thighs look great. They can aid in both strain prevention and even in recovering from existing strains.

Feed your muscles

Most people who work out are very used to the idea that nutrition is key to staying healthy.  In most cases, you might think that this means upping your protein intake. Protein does help your muscles rebuild after the natural wear of exercise, but you should also try incorporating potassium-rich foods into your diet, as well. Potassium, which can be found in things like avocados and bananas, can help prevent the muscle fatigue that leads to more easily straining them.

Slow it down

Sometimes my body just tells me it needs a little time out. That doesn’t mean a day completely off, but maybe just a less intense workout. If you have been pushing yourself super hard lately, then you should think about taking it a little slower. This doesn’t mean that you should skip a workout (unless you’re in need of the extra recovery), but that you should try lighter workouts you can do at home, instead. Having lighter workout days and more intense workout days is a part of most training programs, and only working out at the highest intensities is going to put you at a greater risk of a tear or strain.

When in doubt, you should listen to your body. If your muscles feel too taut or in any way “weird” or have sharp, shooting pains, it’s time to take a rest.

Here is to staying healthy, active, and pain free

xo friends,

Mia

Why has your sleep worsened over time?

I remember when I was younger I could sleep anywhere at anytime. Heck, when I was living in Florida I even slept through a hurricane, but as the years go by I have found it harder to get to sleep. I also tend to wake up in the middle of the night and find myself tossing and turning a lot. In doing some research I realized I am not alone in this.

Many people find that their sleep gets worse over time, either in terms of the amount of time spent sleeping or the depth of the sleep. If you have found this to be the case, then it might well have started affecting numerous other parts of your life. With less sleep, it is harder to concentrate and your emotions are more likely to be all over the place. You will also find you are less able to think straight, and a number of other problems too. So what is the cause? As it turns out there are actually a number of issues that might lead to your sleep getting worse over time. 

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Aging and Decreased need 

One of the most common reasons is simply that you are getting a little older. As we age, our need for hours of sleep actually decreases quite a bit over time, with the result being that you probably don’t need anywhere near as much as you did in your twenties. This is a normal part of aging, and not something that you have to worry about as such. But being aware of it could help you to pinpoint any other issues which might be causing your sleep problems in turn.

Sleep Apnea

There is a condition known as sleep apnea which can be quite distressing for a lot of people. One of the main results of this condition is that you can’t sleep properly for the simple fact that your airways are not fully open as you sleep. You therefore start to snore a lot, and basically wake yourself up repeatedly throughout the night. If you fear you might have sleep apnea, you should aim to get some medical help for it. It might need some intervention to help improve it.

Other Disorders

Sleep apnea is one kind of problem that can occur with sleep, but there are a lot of other disorders that you might have too. One which is becoming more common is known as REM sleep behaviour disorder, and it is characterized by unusual behaviour happening during sleep, such as shouting or screaming or flailing about. The sleeper might not even be aware of these behaviours, but they will certainly wake up feeling tired the next day. If your partner has warned you that you are exhibiting these behaviours, be sure to see your doctor.

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Poor Diet 

The thing about eating badly is that you might not notice the effects right away. But over time, you will almost certainly find that having a poor diet leads to a number of bad things, one of the most common results being that you might not sleep quite as well. If you think you might be eating a lot of heavy, processed foods, or you know that you could probably cut down on alcohol and caffeine, you should certainly consider doing those things. That could be all that you really need to do in order to improve your sleep.

If you are feeling like me, unable to get a good night’s sleep, I hope that this might help you a little,

sweet dreams my friends

xo

Mia

How to get glowing skin with 5 simple tips

Skin. It’s the first thing that people see when they look at you and it’s the first thing that gets the brunt of Mother Nature when she decides to be fierce. Whether rain or shine, your skin takes a beating and whether you are tired or stressed, sick or happy, you wear this on your skin. Trust me, working as a weather expert I am outside a ton for work, and my skin definitely feels heavier and warn down when I get home after being in the elements all day. 

The good news is that you don’t have to live with tired and dull skin. You can improve the look of your skin and look healthier if you look after it properly,  and you can improve the glow of your skin in just 5 easy steps! From Nutraceutical Imbalance Therapy to the right skincare regime, you need to get it right for your skin. So, with that in mind, let’s get stuck into these tips for that beautiful glow that you deserve.

1. Cleanse regularly 

Regular cleansing is the very first place that you should start. You need a clean canvas every evening and the best way to do that is with a great cleanser. You can get rid of debris like oil and dirt and you can unclog your pores as a result. This will prevent dull skin that sits dirtily on your pillowcase overnight. Massage in face cleanser before you go to sleep in light, circular motions and go from the outside of your face inwards. Use cotton pads to gently remove the cleanser and you’ll see the results of your efforts on the pad!

2. Exfoliate 

Exfoliation  is something that I recently added into my skin routine and it has made a world of a difference when it comes to bringing my skin back to life. Exfoliating will remove the dead cells so that your skin surface is smooth and clear. It will reflect the light better, and you can choose a physical scrub twice a week to get the best results. Facial peels are a nice option, but they should only be done once a week or less as they’re quite harsh for the skin. Follow exfoliating with a layer of moisturizer for the best results.

3. Use brightening skin products for some extra lift

Brighten up your skin with the right brightening skincare products. There are so many topical treatments out there and these serums and moisturizers are designed to even your skin tone and make your skin more vibrant. They contain antioxidants, and they are designed to be used daily to improve your complexion over time. These serums have so many positive effects and you will start to notice them pretty quickly, in just a few weeks.  This type of brightening product is great for the skin and for your confidence.

4. Stay hydrated

Keep drinking water regularly, and a lot of it. Your skin needs hydration to plump out properly, and when you apply a topical moisturizer, you can see how hydrated your skin becomes. Water is a good idea, but moisturizers are a targeted way to ward off dry skin and make the skin appear more lush and dewy.

5. Add the finishing touches with a lotion that adds glow

Some days when I don’t feel like wearing a lot of makeup, I just add a shimmery location at the end of my skin routine. They are designed to boost that skin glow, and you will see the benefits instantly when you use one. They allow you to glow with a combination of hydration moisturizers and the highlighter effects that will boost the radiance of your skin. Humectant ingredients draw the moisturizer better to the surface of the skin.

I hope these tips help get you the skin you want and deserve. I would also love if you shared some of your own skin secrets with me. 

xo 

Mia 

Four reasons you should make a dentist appointment regularly

I know that we have all been shook by COVID 19. We have been dealing with shutdowns, isolation, restrictions, you name it, but it is still important to take care of yourself.

Dentist appointments aren’t just there for when you have an issue that needs to be seen. In fact prevention is better than waiting around for a problem to come up. I actually had a dentist appointment right as the shutdowns happened, and getting to see my dentist was one of my top priorities when things started to open again (after I confirmed with the office that it was safe to do so).

I know that the dentist can cause some people to worry. Heck, up until recently my dad hadn’t made an appointment in 5 years because he was afraid to get anymore cavities filled. Fear, bad experiences, you name it can cause this anxiety and so it is important to choose dental care you can count on  says dentist Alistair Graham of Mona Vale Dental

 

 

dentist Alistair Graham of Mona Vale Dental  say it’s important to choose dental care you can count on. 

Here are four reasons why even though it can be scary, it is important for you to keep up with your checkups:

 

To Watch out For Mouth Cancer

This is one of the most vital things that your dentist will do at every check-up. They don’t just check that your teeth and oral hygiene are healthy, they will also do an examination that looks for any signs of mouth cancer, head cancer, and neck cancer. They will check for any lumps on your head and neck. They will also keep their eye out for any white or red patches in your mouth. Usually, nothing out of the ordinary will be found, however, these checks could be potentially life-saving.

Hygienists

Dental therapists and hygienists are quite often overlooked when it comes to your oral health, however, they can be extremely useful when it comes to the advice and the service they can offer you. Dental hygienists are ‘preventive’ dental health and will treat gum disease, they will also educate you on the right way to look after your teeth and gums at home (at my last appointment I realized I have been brushing my teeth wrong my whole life).  This will normally include professionally cleaning your teeth, referred to as a scale and polish (removing plaque and tartar). 

Talking Through Teeth Whitening 

Tooth whitening has grown in popularity in the most recent years, however, there are many myths that are circulating leaving people unsure about what is safe and what isn’t. You dentist is the best person to offer you advice on this department, they will know and understand all the options that are available for you.

Prevent And See Early Signs 

They can catch things early or prevent them from happening. With the use of a tiny mirror and a routine exam, your dement is able to see under your gums, this is an area where there can be a lot of action without you even releasing. Dentists will both solve and prevent problems. Potential problems include tooth decay and gum disease. When it comes down to your oral health, it is key for you to be proactive, seeing your dentist is the way to follow through with this. 

 

There isn’t anyone who is better qualified to advise you and help you keep on top of your oral health than your dentist. This means they should always be your first port of call if you have any concerns or worries. 

 

Faster Healing After A Joint Injury – What Can You Do?

When was the last time you stopped to think about how your body does what it does every day? Back when I was a professional athlete I used to think about it all the time. The aches and pains, taking care of them right away so that they don’t explode into something larger. But now that my tennis days are over, I hardly take the time really think about my body, and unless you work in the health care professional, I am sure you don’t either. 

Yet sometimes things go wrong within the body, and accidents can cause all kinds of problems, including joint injury. These kinds of injuries can cause massive disruption to your daily life, and ideally you will want them to heal as quickly as possible, I would know, I am dealing with chronicle joint pain in my wrist form years and years of sports.  Although you must be careful not to damage yourself further, there are some things you can do that will help your body heal more quickly; read on to find out what they are.

Have A Massage

My mom used to be a massage therapist and would help relieve muscle pain after every big match. A massage from the experts at I Am Health will definitely help when it comes to your joint injury and the pain it leaves behind. A massage doesn’t touch the joint itself, but rather the muscles around it, so it’s usually a safe option (especially when you engage a professional massage therapist to help you). The great thing about a massage is that it will reduce the pain you are feeling and also make the muscles around the joint that has been injured stronger. This means that there is less chance of the injury occurring again once it has healed, and on top of helping your muscles loosen up, it also feels incredible. 

Rest 

It is imprinted in my mind: RICE (rest, ice, compress, elevate). It is what I was told to do after every injury when I played tennis.  This isn’t just good advice; it’s crucial if you want your injury to heal faster. When you rest and don’t put any weight on the joint that should be healing, your body can regenerate more quickly. The more you can rest, no matter how hard that might be if you are usually an active person, the more quickly your body can heal. 

This is an important thing to note. Although you might want to get back to work or your hobbies quickly after an injury, if you rush things and don’t allow enough resting time after you have been hurt, it will take you longer to get well, and you can even make things worse, as the body won’t have a chance to repair itself. It might be hard to stay still and do nothing for what seems like a long time, but it will take even longer if you don’t do it at all.

Eat The Right Foods 

To heal properly, and more quickly, the body needs to have all the right nutrients. These nutrients come from the food we eat, which is why, if you want to heal faster, you need to eat the right foods. 

Vitamin C is particularly useful when it comes to your joints, and this can be found in citrus fruits, broccoli, berries, and kiwis, for example. Vitamin A is also excellent, and for this, you should ensure your diet contains carrots, spinach, and sweet potatoes, as well as many other foods. 

It’s only natural that, when we are injured, we want to put our lives back together as quickly as possible, and there are – as you can see from the list above – several ways this can be done. However, you must always be careful to check with your doctor before trying any additional measures to speed up the healing process, as you may cause more harm than good.