Overuse, underuse or misuse of muscle generate potential stiffness, tension, pain and inflammation. Staying inactive, sustaining an injury, poor posture or overdoing at the gym can lead to these conditions. In most of the cases, the muscle tension is caused by stress and anxiety, making it one of the top health complaints.

Stress related tension can affect the neck, face, back, shoulders, arms, hands, legs, hips, lower back, stomach making the person feel pain, frustration, not to mention other destructive health consequences, such as poor circulation and accumulation of toxins. Repetitive strain or occupational overuse can be a result of lack of a solid structure and balance in posture and this can lead to chronic pain.

There are several natural remedies that can help alleviate muscle tension:

• • Relaxation
  • Breathing
  • Stretching
  • Movement
  • Massage
  • Acupuncture
  • Hot bath
  • Physiotherapy
  • Osteopathy
  • Heat/cold therapy
  • Cranio Sacral Therapy
  • Castor oil
  • Tart cherry juice
  • Epsom salts
  • Foam rolling
  • Apple cider vinegar
  • Essential oils
  • Cayenne pepper
  • Rest
  • Acupressure
  • Vitamin D
  • Active Release Technique
  • Energetic Healing
  • Mindfulness

While the list of the healthiest foods may vary both in terms of their order of importance in nutrient density or healing potential, some foods are consistently regarded superfoods. These nutrition dense foods can add flavour, fiber and flexibility to your meals. Incorporate these in your diet for potent health benefits, anti-aging effects and anti-carcinogenic properties.

Turmeric

• a potent spice, containing curcumin, a substance with powerful antioxidant and anti-inflammatory properties.
• add it to eggs, tea, salads, pasta, curries, smoothies, stews, soups, dressings, dips, etc.

Ginger

• aromatic and pungent spice, with powerful medicinal properties used for nausea, muscle pain and soreness, inflammation, heart disease, blood sugar, digestion, skin issues, immunity, brain function and cancer.
• can be added to vegetable juices, soups, curries or sprinkle the powdered version to muffins, tea or simply mixed with honey.

Garlic

• incredibly popular and delicious herb used to treat a variety of medical conditions, from the common cold to blood pressure, heart disease and organ damage.
• garlic paste or in chopped, crushed or powdered form has great versatility to be added to food. Try chopped garlic with olive oil and herbs for a delicious bread dip.

Avocado

• this king of fruits is highly nutritious and rich in healthy fats, fibre, potassium, magnesium, promoting weight loss and reduced risk of heart disease.
• Avocados are a popular ingredient in guacamole, smoothies, salad dressing and sandwich spreads.

Leafy Green Vegetables

• Kale, spinach, swiss chard, lettuce, collards, mustard greens, watercress and other nutrient dense greens are packed with cancer fighting antioxidants, like vitamin C, beta-carotene. Folate improves short-term memory and reduces risk of cardiovascular disease.
• Greens are versatile in salads, soups and smoothies or simply sauté

Blueberries

• Blueberries have one of the highest antioxidant capacity on the fruit list. They promote fat burning and lower abdominal fat and cholesterol. They also help prevent colon cancer, improve brain health, restore hormone balance, diminish acne and promote weight loss.
• Blueberries are a popular ingredient in shakes and smoothies, and a healthy addition to cereals, pancakes and fruit salads.

Flax Seeds

• Flax seeds offer tremendous health benefits, particularly omega 3-fatty acids. They can provide protection against radiation toxicity, inflammation, cancer and dilate your arteries.
• It is recommended that you grind them yourself to be sprinkled in cereals, yogurt, pasta, As a mucilaginous product, it can be soaked overnight and the liquid can be drank in the morning for constipation and other health benefits.

Oats

• Oats contain a powerful soluble finer which can lower cholesterol levels which can lower the risk of cardiovascular disease and stroke. They also stabilize sugar and have anti-cancer potential.
• You can add fruits and nuts to a bowl of oatmeal cereal or porridge, add oats to bread and muffins, and they can also be used as stuffing.

Broccoli

• Broccoli has a high concentration of fiber, calcium, potassium, folate, vitamin C and beta-carotene, providing anti-cancer, anti-diabetes and anti-inflammation protection.
• Raw or cooked, broccoli should be eaten crunchy.

Apple

• The phytonutrients, fiber (pectin) and antioxidant protection in apples given them a long list of health benefits, including heart, skin, teeth, eyes, colon and liver protection. Red apples have quercetin which can strengthen the immune system.
• The variety of apples provides plenty of reasons to include them in your diet as stand alone snacks or added crunchiness to your salads.

A sensible weight loss program usually combines an exercise routine with nutrition management, meal planning, weight training, stress reduction and other strategies. The tips below, if not already included in your weight loss steps, will bring added benefits to help you drop extra pounds.

Drink warm water in empty stomach. A cup of warm water daily in empty stomach can help lose fat. Add squeezed lemon juice for added flavour and health benefit, or apple cider vinegar and honey for a delicious and healthy drink.

Drink water before your meals. Drinking water 30 minutes before your meals can make your feel fuller and reduce your food intake at the next meal.

Eat a high protein breakfast. Including protein in your breakfast menu can add multiple benefits to your health, including reduced cravings and having a sense of being full for a longer period.

Avoid sugar. Eliminate soda and fruit juices which contain high amounts of sugar and corn syrup. Build gradually a habit to stick to water, lemon water or herbal tea during meals. Excess sugar has been linked to obesity, inflammation, heart disease and cancer.

Drink coffee or tea. Both contain caffeine which helps burn fat by increasing your metabolism. Green tea is particularly known for its extraordinary antioxidant benefits and for helping reduce belly fat.

Eat healthy fats. Olive oil, coconut oil, nuts, seeds, avocados and oily fish, like salmon and sardines, can help you reach your health management goals faster and impart great taste to your foods. The Mediterranean diet uses predominantly olive oil and is linked to greater health and longevity.

Get more fiber in your diet. Adding high-fiber foods to your meals will make you feel fuller with less calories while providing other health benefits. Choose from fruits, vegetables, whole grains, legumes and beans to support your digestive health and help you lose weight.

Move often. Add regular blocks of five minute exercise or physically active minutes throughout the day, such as taking a short walk, performing yoga or doing jumping jacks at home when watching TV. It will give you extra energy and remove the opportunity to reach out for the unhealthy snack.

Get enough sleep. Organize your time better and manage electronic device time. Create a daily routine to facilitate the habit and train your brain to feel sleepy. Nothing is more important than you.

Sprouts are becoming increasingly known for their nutrition powerhouse. With highly concentrated nutritional benefits compared to eating mature vegetables, sprouts can be easily added to your table, by adding them to salads, soups, sandwiches, stir-fries, sautéed vegetables, pastas and smoothies. The most common sprouts include broccoli, peas, watercress, mung bean, wheatgrass and alfalfa.

Sprouts are low in calories and rich in fibre, enzymes, protein, and other micro-nutrients. Not many people eat them although they can easily be bought or grown at home without requiring advanced gardening skills. There are tremendous health benefits from including sprouts in your diet:

• Sprouts are easy and cheap to grow and, as locally grown vegetables, offer additional environmental benefits by avoiding pesticides, food additives and pollution from transportation.
• They offer a powerful source of vitamins, minerals antioxidants, enzymes that fight free radicals as sprouting can increase their potency by 20 times or more.
• Because they are oxygen dense they protect the body against bacteria, virus and abnormal cell growth.
• Soaking and sprouting substantially increases the fibre content in sprouts which facilitates weight loss as the fibre binds to fat and toxins to remove them from the body.
• Vitamin, such as A, B, C and E, and essential fatty acid nutrients increase in sprouting and minerals bind to protein, making them more easily absorbed.
• Sprouts alkalize the body and protect it from disease including cancer.
• Sprouted seeds, grains, legumes or nuts help support cell regeneration.
• Due to their richness in dietary fibre and low calorie content, sprouts offer a substantial help in your weight loss goals.

There are many factors that can shift or impact mood, including stress, fatigue and relationship factors. Feeling down or depressed are common phenomena. Use these simple steps to uplift and improve mood, reduce stress and boost energy for the rest of the day. Investing the time to include them in your regular routines will support your overall physical and emotional wellbeing.

Sleep and Exercise. Getting enough sleep on a consistent basis is a critical factor for overall wellbeing. Although individual needs may differ, it is commonly agreed that adequate sleep and maintaining a sleep hygiene are a basic need to feeling good. Exercise is known to immediately reduce stress, increase energy and improve mood. Consider going for a walk or engaging in physical activity of choice on a regular basis. Healthy routines are easier to perform once they become habits.

Practice Gratitude and Appreciation. Maintaining a regular practice of gratitude brings happier feelings and heartfelt appreciation for the positive aspects in life. You can write a gratitude journal, feel appreciation in silent moments of prayer or be thankful at meals with family, friends or alone. Feeling appreciation, gratitude and contentment have shown to improve physical health, psychological wellbeing and a sense of peace.

Get a Massage. The benefits of massage are countless, from relaxation to pain management. Massages can effectively combat stress, relieve pain and tension, improve sleep, increase circulation, eliminate toxins, address headaches and diminish anxiety. Regular massage can reduce heart rate, cortisol and insulin levels and help maintain muscles more relaxed even during post-massage moments.

Help Someone. Service to others involve empathy and compassion. People report feeling happy when donating to charity or volunteering. Helping others does not necessarily require time, energy or money. Any form of altruism, such as a genuine smile or random acts of kindness create a sense of fulfillment and wellbeing. Helping others is an effective mood lifter. Find what suits you to start rejoicing in life.

Mood Enhancing Food. While chocolate can bring an immediate rush of energy and euphoria, avoid foods that will cause drops in sugar levels, leaving you down and drained, such as cookies, candies and soda. Eating smaller portions at regular intervals, increasing foods rich in omega-3 (salmon, sardines, walnuts, flax-seeds), and including small amount of protein at every meal can help lift your mood. Turkey, beef, eggs and dark leafy greens provide tryptophan, a precursor to serotonin which is, among other things, a natural mood stabilizer.

Enjoy the Senses. Spending time in nature can have healing results and invoke a state of relaxation, whether it is a walk on the beach or a picnic in the park. Take a break to disconnect from daily stressors. Indulge your senses in aromatherapy, light a candle, soak in a scented bubble bath, or listen to your favourite music. Whether you walk away from your desk or take a vacation, mood management can offer many options that suit your situation.

Create your Own Mood Lifting List. Prepare your own mood enhancing tool kit and implement simple daily stress busters to feel good. The list may include the quickest strategy such as smelling a favourite fragrance or opening a drawer of happy items (photos, gifts, awards received, a dream trip, or an inspiring quote). For others, feeling good can be found in quiet prayer, yoga stretching or guided meditation. Consistent and deliberate action can make your day more proactive, productive and pleasant for yourself and others and avoid the helplessness of depression.

Walking is a natural and a relatively easy exercise and, yet, there are walking mistakes commonly made that can be avoided to improve health benefits and minimize body tension and injury. Paying attention to these pitfalls can add enjoyment and mileage to the walking exercise.

1. Wearing wrong shoes. Proper shoes should provide balance, protection, comfort, support and safety. Investing in appropriate walking shoes can optimize your exercise results and increase the motivation to walk as you feel less tense or tired. Shoes that are torn-out, heavy, tight or not appropriate for the type of ground (pavement, sand, grass, etc.) should be avoided. Also take into account the duration of the walk and incline. While you can take a short walk on the beach barefoot, you might require a sturdier pair for a long walk in nature.

2. Not warming up and stretching. Warming up, stretching and cooling down should be part of the walking routine for safer and more effective results, particularly if you are not very active the rest of the day. The speed, intensity and duration should be build gradually and adjusted to your particular needs and goals. A few minutes of stretching your body and doing arm, hip and ankle circles can get the blood and oxygen flowing and facilitate lubrication of your joints.

3. Poor posture. Standing straight and tall and avoiding tension generated by misalignments is important for an effective and pain free walking exercise. Forward head position (turtle head or tech neck), hunched back, tight or curved shoulders are common mistakes. The head should be positioned above the body, not at an angle, and shoulders should be slightly down and back, but relaxed.

4. Incorrect technique. Overall technique is crucial for exercise effectiveness and avoiding tense muscles, injuries, and fatigue. However, many do not follow these steps for a correct walking technique: look straight as you walk, swing your arms in synchrony with your feet movement, engage your midsection and butt, touch the entire foot on the ground moving from heel to toes, extend your legs and maintain your hips flexible, keeping your knee soft when moving each leg forward.

5. Walking too slowly or too fast. Inappropriate speed and inconsistent stride with your body could affect your exercise and potentially cause back pain. Follow your natural and individual pace and build gradually. Walking too slow may render the exercise ineffective. You should feel warm and energized after your walk, not stiff and irritated.

6. Inappropriate clothing. Wearing excessive clothing may make you feel uncomfortable and hot. The body can easily warm up after a short walk or simple warm up exercises. Ideal clothing should be easily removable in layers, adjustable to environmental conditions, breathable and allow for sweat evaporation, keeping you cool and comfortable.

7. Improper breathing. Correct breathing is one of the most common factors ignored in walking. Breathing is critical for energy, relaxation and oxygenation. Paying attention to your breathing can add immediate and long term benefits to your exercise. Avoid these common mistakes to improve your results: interrupting your breathing or holding your breath (apnea), inhaling from your mouth, and breathing from your chest. A simple way to facilitate better breathing is to maintain a rhythm with your steps (1 step inhale, 1 step exhale; or, 1 step inhale, 2 steps exhale; and other variations). Inhaling through your nose and exhaling through your mouth, and using your diaphragm instead of your chest to breathe will promote relaxation and improved health results.

8. Not staying hydrated. Drinking water and maintaining the body hydrated is key since the body is made of a large percentage of water. Replacing water by soda, coffee, tea or energy drinks might not provide the body with the necessary hydration as they affect fluid loss, absorption and digestion. Factors like level of intensity and perspiration, environmental factors (sun, temperature, humidity, etc.) and medication may further impact your hydration level. Drink water during walking exercise to keep you hydrated, prevent muscle cramping, lubricate your joints, protect your skin — and help you lose weight.

9. Not having a plan. Whether you are walking to stay fit, relax, improve your cardiovascular health, lose weight or control diabetes, it is important to set your goals and follow a plan. Without an exercise schedule, as well as stated goals and an overall strategy to monitor your progress in walking speed, endurance, aerobic capacity, walking distances, etc., combined with other health strategies (diet, nutrition, weight training) walking may not generate effective results, which may result in lack of confidence, motivation and commitment. Keeping a journal, using an app to track your progress or having a coach will help ensure progress, success and satisfaction out of your walking exercise.

10. Lack of awareness. From listening to your body to paying attention to your movement and surroundings, developing awareness can help you identify concerns and take corrective measures. Stay aware and mindful of your breathing, technique, tension, posture, stride and speed and notice how smalls shifts affect your performance, enjoyment and health results.

Do you find yourself caught in these behaviours that are potentially affecting your health and weight? If you are not aware about how much you are consuming pay attention to these common situations where we tend to consume more than the necessary or ideal amount of food.

Skipping Breakfast
Breakfast is considered a critical meal to provide energy and essential nutrients to your body and mind, and it helps to keep your weight off. Not eating breakfast means you will likely eat more later.

Multitasking
Eating while working, talking on the phone or watching a movie can make you lose track of how much you are eating, particularly if your food is not on a plate. Watch for busy and stressful days as they could be impacting both the quality and quantity of the food you are consuming.

Eating When Not Hungry
Eating when not hungry just to keep others company or while waiting for your children’s soccer game can be an unhealthy habit and add unnecessary calories to your daily food intake. Some eat out of boredom, depression, anger or stress which can lead to a cyclical pattern. Find creative ways to say no to yourself and seek other rewarding alternative options.

Indulging at Buffets or Celebrations
If you are expecting a big buffet during the week or are invited to a celebration find strategies to restrict and restrain, at least days before and after. Eating beyond feeling full can be a result of irresistible food temptations and cravings. Although it may be challenging to let go of the pleasures of food, negotiate with yourself for compensatory solutions, such as rewards for maintaining or exceeding weight goals, like a professional massage or a get away vacation.

Snacking Between Meals
Whether brought by hunger or craving, between meals munching can add substantial calories and unhealthy fat to your eating pattern, unless you problem-solve with prepared healthy snacks at finger tip disposal, like yogurt, nuts, seeds, fruits and pre-cut vegetables. Behaviour modification is a matter of psychology. You can strategize, use will power or seek professional help with nutrition, weight loss, meal planning for more effective results.