A Primer on Drug and Alcohol Assessments.

Someday, you might find yourself in a rough patch involving substance use. If you run into substance-related trouble that affects your work, school, or personal life, drug and alcohol assessments can help provide insight into your situation, allowing you to move forward to greener pastures. Let's take a look at how these personal health evaluations work.

Why Get Assessed?
Typically, your doctor, attorney, or a close family member will seek one of these exams. If you've violated an institutional substance policy or broken a substance law, an assessment may be required by your employer, school, or court order. These requests usually follow an incident, accident, legal charge, or change in behavior that has prompted someone to express concerns about your drug or alcohol use.
Where Do I Get Assessed?


A lot of hospitals, counseling services, and law firms provide drug and alcohol evaluations. If you are in legal trouble, your attorney may be a licensed assessor and may recommend an evaluation to aid the defense process. Typically, you can sign up for a discreet evaluation online, where you can start filling out the initial questionnaires. These examinations usually cost about $150.
How Do Assessments Work?
Following the scheduling of a consultation, you will be required to complete preliminary questionnaires about prior substance use as well as a screening for anxiety and depression symptoms. Prior to a face-to-face interview with a qualified assessor, they will be examined.From 1 1/2 to 2 hours will pass throughout your interview. These interviews are intended to paint a thorough picture of your drug use and its consequences. You'll be questioned about the types of substances you use now, how much and how often you use them, why you use them, and how they've affected your life.Your evaluator will also ask about your life situation and environment, your history of substance use, any drug or alcohol treatments you've received, and your medical history and mental health.
What Were the Findings and What Did They Mean?
Your evaluator will suggest therapies or lifestyle modifications for you moving ahead based on the information from your interview. He or she may recommend alcohol or drug education programs, outpatient or inpatient chemical dependency therapy, medical supervision, and/or counseling depending on your observed situation. The intention is to direct you toward the greatest, most effective methods of self-healing.
Do you have to abide by the advice offered to you? No. They are simply recommendations. The option to seek aid ultimately rests with you, your resources, and your circumstances, even while a court of law, school, or employer may eventually take a tougher stance and demand that you follow these guidelines. Evaluations for drugs and alcohol only help you find a more direct route to recovery.

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Alcoholism and drug addiction - How to prevent ?

Preventing alcoholism and drug addiction is a multi-faceted challenge that requires a combination of individual, community, and societal efforts. While there is no foolproof method to guarantee prevention, several strategies have shown to be effective in reducing the risk of alcohol and drug abuse. Here are some key prevention approaches:

1. Education and Awareness: Raising awareness about the risks associated with alcohol and drug abuse is crucial. Implement educational programs in schools, workplaces, and communities to inform people about the potential consequences of substance abuse.

2. Early Intervention: Identify and address risk factors early in life. This includes providing support and resources to children and adolescents who may be at higher risk due to factors like family history, trauma, or peer pressure.

3. Promoting Healthy Coping Mechanisms: Encourage healthy ways to cope with stress, anxiety, and emotional challenges. This can include promoting physical activities, hobbies, and social support systems.

4. Limit Access to Substances: Enforce and strengthen laws that regulate the sale and distribution of alcohol and drugs, especially to minors. Properly control prescription medications to reduce misuse.     5. Family Involvement: Engage families in prevention efforts. Strengthen family bonds and communication to create a supportive environment for individuals to make healthy choices.

6. Peer Support and Education: Encourage peer-to-peer support programs and mentorship initiatives. Young people are more likely to listen to advice from their peers.

7. Mental Health Support: Address mental health issues promptly and adequately. Many individuals turn to alcohol and drugs as a means of self-medication for untreated mental health conditions.

8. Community Programs: Support community-based programs that promote healthy living and offer constructive activities for youth and adults alike.

9. Media Literacy: Encourage media literacy and critical thinking to help individuals understand and evaluate the messages they receive about alcohol and drugs through various media channels.

10. Workplace Initiatives: Implement workplace policies that support employees' well-being and offer assistance programs for those struggling with substance abu

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Vaporizing - An Alternative Approach for Smoking Tobacco Cessation

Vaporizing, also known as vaping, has gained popularity as an alternative approach to smoking cessation, particularly for those trying to quit tobacco smoking. Vaping involves inhaling and exhaling vapor produced by an electronic device, such as an e-cigarette or vape pen, which heats a liquid (e-liquid or vape juice) containing nicotine, flavorings, and other chemicals.

Here are some key points about vaporizing as an approach to smoking cessation:

1. Harm Reduction: Vaporizing is often considered a harm reduction approach because it eliminates the combustion process involved in traditional tobacco smoking. Combustion produces harmful toxins and carcinogens that can lead to various health issues.

2. Nicotine Delivery: Vaping provides a way to deliver nicotine to the user without the harmful tar and other chemicals found in tobacco smoke. This can help satisfy the nicotine cravings experienced by smokers trying to quit.

3. Weaning Off Nicotine: Some individuals use vaporizers to gradually reduce their nicotine intake over time. They may start with e-liquids containing higher levels of nicotine and gradually decrease the concentration until they can switch to nicotine-free e-liquids.

4. Behavioral Replacement: Vaping can also act as a behavioral replacement for smoking, helping individuals who struggle with the habitual aspect of smoking. The hand-to-mouth action and inhalation process can mimic the physical sensations of smoking.

5. Flavor Options: Vaping offers a wide range of flavors, which may be appealing to some individuals who find the taste of tobacco unappealing or are looking for variety.

However, it's essential to be aware of the following points:

1. Addictive Potential:While vaping may reduce harm compared to smoking, it is not risk-free. Nicotine is highly addictive, and some individuals may develop a vaping habit that can be challenging to quit.

2. Health Risks: The long-term health effects of vaping are still not fully understood, and some studies have raised concerns about potential health risks associated with certain vaping ingredients and flavors.

3. Youth Usage: Vaping has become a concern due to its popularity among young people who were never smokers. The appeal of flavors and marketing tactics has led to increased rates of vaping among teens and young adults.

4. Regulation: Vaping products are subject to varying degrees of regulation, depending on the country and region. It's essential to use reputable products and follow safety guidelines.Before using vaping as an approach for smoking cessation, it's crucial for individuals to consult healthcare professionals or smoking cessation experts. They can provide personalized advice and guidance on the most effective and safe ways to quit smoking and address any potential health concerns related to vaping. Additionally, considering other evidence-based smoking cessation methods, such as counseling, nicotine replacement therapies (e.g., patches, gums), and medications, is essential for developing a comprehensive quit plan

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Lumbago Symptoms and Treatment

Lumbago, which is defined as "pain in the lower back region," can be acute (spontaneous, lasting less than six weeks), sub-acute (lasting between six and three months), or chronic (if persistent for more than three months). There may be mild to moderate discomfort in the lower back region, which may lead to pain and stiffness in the subsequent days. It gets resolved with proper care and management, but sometimes it's persistent and affects the quality of life very badly.

It's evident in individuals of every age group and race but particularly affects young adults as they are more physically active, and later, in the elderly population. About 80% of the world's population experiences this problem.

SYMPTOMS:

Individuals suffering from lower back pain may have the following symptoms:

• Pain: in the lower part of the back, which may radiate to the gluteal (buttock) region, back of the thigh, or to the lower leg. In most cases, pain gets worse with movement.
• Movement restrictions: especially bending forward and backward
• Stiffness: in para-spinal (adjacent to the spine) muscles, causing discomfort and movement restrictions.
• Numbness in the back, buttocks, or legs
• Tingling sensations: in the back region, buttocks, or leg
• Postural changes: with irregular spinal curves This postural anomaly occurs due to the body's instinctive response to pain.

Extra Notes:

1. If the pain is accompanied by numbness and/or tingling sensations that radiate into the leg and/or foot, it is called "Sciatica". This happens due to sciatic nerve irritation, which is passing all the way from the lower back to the foot.
2. These conditions are rare but may accompany severe lumbago: weakness in the legs, weight loss, swelling in the above-mentioned areas, urine problems, and/or fever.

TREATMENT:

Lower back pain can be treated in a variety of ways. Unfortunately, the commonly used traditional methods treat only symptoms for temporary relief; they don't really work on the actual cause of the pain. Here are:

• Pharmaceutical prescriptions (painkillers like paracetamol, NSAIDs, steroids, etc., and/or muscle relaxants) to alleviate pain
• Osteopathic or chiropractic treatments like spinal manipulations
• Heat painful areas through hot packs, swimming in warm-water pools, etc.
• Using a firm and flat surface for lying or sleeping
• Avoidance of movements that may elevate the pain level, especially bending and lifting heavy loads
• Acupuncture and acupressure techniques are also helpful.
• Posture adjustment and ergonomic modifications to avoid extra stress on the spine
• Massage is also useful in some cases.

The most effective way to treat spondylosis, trapped nerve (sciatica), muscle and/or joint pain, a slipped disc, and back or neck pain is the "McKenzie Method of Mechanical Diagnosis and Therapy (MDT)". Recently, in October 2014, a research study conducted on 271 patients in Kosovo found MDT to be more useful and effective than other electro-physical agents (EPAs). The method has fast-acting and long-lasting effects on patients' health. Moreover, it has NO side effects, which may occur with other treatment strategies. This is because this method helps your physician find out what the exact cause of your problem is and allows you to apply the 1-2 exercise patterns that are most suitable for your specific condition.

At first, a detailed history of the person is taken, and the patient is tested functionally and mechanically by recording the body's response to different movements and positions. The treatment strategy is then planned on the basis of the findings recorded, and the person is advised to maintain certain postures and perform specific exercises at home and in the office. Every person is also advised to follow some interventional guidelines to avoid future problems. This prevention plan is based on your body's symptomatic behavior that was recorded previously on your first assessment. This is very important because back pain tends to recur after a long period of time, so it's important for the patient to be educated on how to avoid future pain episodes.

The accurate and precise diagnosis allows the physician to treat the person perfectly according to his or her particular condition. Therefore, every person using the McKenzie Method is treated exclusively according to his or her specific underlying problem, as every person has a different underlying pathology for lumbago. The McKenzie Method allows the therapist to identify the underlying cause and its nature on the spot and uses different techniques to fix the root of the problem. This results in the fastest and longest-lasting treatment results.This approach is unique in that it does away with additional costly diagnostic procedures, and the diagnosis and therapy are handled by the same therapist.Unlike other methods, MDT allows you to manage and control your pain on a permanent basis.

 

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Anemia during pregnancy - danger, the reasons of occurrence, treatment

• Anemia is a pathological condition of the body that is characterized by low hemoglobin and red blood cells. There are several kinds of the disease.Anemia during pregnancy is most often caused by iron deficiency. Its appearance is due to the fact that hemoglobin and iron from the maternal organism primarily flow to the fetus. If a woman eats incorrectly, an iron deficiency occurs in her body, and she develops anemia.
• Causes of Anemia during Pregnancy 

• Furthermore, because the female body's need for iron increases during pregnancy, there are other causes of anemia. The main ones are:
• Hormonal disorders of the expectant mother;
• Exacerbations of chronic diseases in which there is disturbed absorption of iron by the body;
• Poor nutrition, in which the body is not getting enough foods containing iron, folic acid, and vitamin B;
• Frequent pregnancies, between which there are less than two years;
• Abounding or multiple pregnancy;
• A woman's age is less than 17 years of age or over 35 years old;
• Low blood pressure for a long time;
• Miscarriages or bleeding during previous pregnancies
• Factors that provoke the development of the disease:
• Toxemia of pregnancy (frequent vomiting reduces the absorption of iron in the body);
• Gynecological diseases of women;
• Commitment to vegetarianism, the diet before pregnancy;
• Diseases of the hematopoietic system in women
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• Symptoms of Anemia in Pregnancy
• Depending on the level of hemoglobin in the blood, the degrees of anemia are:
• Easy: the content of hemoglobin in the blood is 110–90 g/L;
• Average: the hemoglobin level is 89–80 g/ll;
• Heavy: hemoglobin levels less than 80 g/l
• The mild form practically does not manifest itself; the symptoms that signal any changes in an organism are virtually absent. Anemia can be suspected in this case if the skin is characterized by paleness. Therefore, great importance attaches to regular blood tests; they will help specialists in time to determine the presence or absence of anemia as well as prevent the development of anemia in pregnant women. Since anemia can have very serious consequences for the development of the fetus, the state of the mother, and the course of childbirth, it is necessary to take preventive measures from the first weeks of pregnancy to avoid the development of the disease.
• Symptoms of anemia during pregnancy begin to appear in the moderate-to-severe stages of the disease. Specialists distinguish two manifestations of the syndrome of anemia:
• Common anemia (associated with a deficit of oxygen in the tissues of the body) includes fatigue, weakness, headache, dizziness, fainting, pale skin and mucous tissue, palpitation sensation, and shortness of breath. A woman becomes whiny and irritable and has reduced concentration and memory.
• Sideropenic (resulting from a violation of the tissue supply) is characterized by changes in the skin (peeling, dryness, and cracking), the deterioration of the hair, nails breaking down, and exfoliation. In addition, a pregnant woman suffering from lesions of the gastrointestinal tract, atrophic gastritis, dysphagia (difficulty or pain when swallowing), and changes of smell and taste

• The consequences of anemia in pregnancy
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• As is well known, hemoglobin is the main supplier of oxygen and nutrients to the fetus. With its deficit, the kid develops oxygen deprivation and a lack of nutrients necessary for growth and development.
• Thus, it is possible to have the following effects of anemia in pregnancy:
• Hypoxia (oxygen deprivation) fruit;
• Miscarriage or premature birth;
• The sharp decrease in blood pressure;
• early placental abruption (partial or complete separation of the placenta from the uterine lining), which can lead to complications of pregnancy and fetal death;
• Early rupture of membranes;
• Intrauterine pathology of the fetus;
• Easing the birth process
• Bleeding during childbirth;
• Susceptibility to infectious diseases after childbirth in women and children
• Treatment of Anemia in Pregnancy
• Treatment of this disease is usually complex and takes a long time. It includes iron supplementation, vitamins, and a special diet.
• Each pregnant woman receives individually selected iron supplements. The physician determines the dosing means and the duration of treatment, depending on the degree of allergy, the general condition of the woman, and the presence of concomitant diseases. Iron medication is recommended to be washed down with the juice from citrus fruit since it contains a lot of vitamin C, which contributes to a better absorption of iron.
• Of great importance in the fight against anemia is a special diet. You can use it to get rid of this disease with mild severity. In other cases, such a diet is an essential part of effective treatment. A feature of the diet of an anemic future mother is the presence in her diet of a sufficient number of foods rich in iron and protein.
• Menus for women suffering from anemia during pregnancy should include fish (150–250 grams per day), meat (120–200 grams per day), and one egg per day. In a woman's daily diet, there should be about 800 grams of vegetables and fruits (pomegranate, apples, cabbage, carrots, black currants, apricots, and asparagus). The daily rate of dairy products (milk, kefir, yogurt, cottage cheese, and cheese) is 500–800 grams. Also, to expectant mothers, for the treatment and prevention of anemia, it is recommended to include in the menu offal, almonds, walnuts, buckwheat, and cocoa.
• There are foods that interfere with iron absorption, so their use during pregnancy should be minimized. These products include bran, legumes, grains, black and green tea, green leafy vegetables (spinach), and products containing preservatives, colorings, and flavorings.

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Three Athletic Injuries and the Sports Medicine Techniques That Treat Them

Certainly, here are three common athletic injuries and the sports medicine techniques that are often used to treat them:

1. Sprained Ankle:A sprained ankle occurs when the ligaments that support the joint are stretched or torn due to sudden twisting, rolling, or impact. Sports medicine techniques for treating a sprained ankle include

Rest, ice, compression, and elevation are the components of the R.I.C.E. protocol. Rest the injured ankle, apply ice to reduce swelling, use compression bandages to support the joint, and elevate the leg to minimize swelling.
Physical Therapy: Gradual strengthening and flexibility exercises are prescribed to restore the ankle's range of motion and stability.
Bracing or taping: Ankle braces or taping techniques provide support to the injured ligaments during the healing process and help prevent further injury.
Anti-inflammatory Medications: Non-steroidal anti-inflammatory drugs (NSAIDs) may be recommended to reduce pain and inflammation.

2. Tennis Elbow (Lateral Epicondylitis):
Tennis elbow is an overuse injury that causes pain and inflammation on the outer part of the elbow.Sports medicine techniques for treating tennis elbow include

Rest and Modification of Activities: Resting the affected arm and avoiding activities that worsen the pain, such as repetitive gripping or lifting,
Physical Therapy: Strengthening and stretching exercises for the forearm muscles can help alleviate pain and improve muscle balance.
Bracing or Strapping: Wearing a forearm strap or brace can help relieve pressure on the injured tendon attachment point.
Ultrasound or Laser Therapy: These modalities may be used to promote healing and reduce pain in the affected area.

3. Hamstring Strain:
A hamstring strain is a common injury among athletes that involves the tearing of one or more of the hamstring muscles at the back of the thigh. Sports medicine techniques for treating a hamstring strain include

R.I.C.E. Protocol: Similar to a sprained ankle, the R.I.C.E. protocol is applied to manage pain and swelling.Progressive Stretching and Strengthening: Gradual, controlled stretching and strengthening exercises are crucial to restoring flexibility and strength in the hamstrings.

Manual Therapy: Techniques such as massage and myofascial release may be used to relieve muscle tension and improve blood flow to the injured area.
   Electrotherapy: Modalities like electrical stimulation can aid in pain relief and promote healing.It's important to note that the treatment approach for each injury may vary based on the severity of the injury, the individual athlete's needs, and the sports medicine professional's assessment.Always consult a qualified healthcare provider for proper diagnosis and treatment recommendations.

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Common Sports Injuries That Even Non-Athletes Get

A simple massage or application of a cold compress can relieve a minor foot pain, but persistent foot pain may indicate a more serious condition.. Foot pain can affect the person's quality of life and his ability to do daily activities.

What Causes the Pain?

There are many reasons why our foot feels pain. It can sometimes be caused by inflamed tissues in the leg area, possible abnormal bone spurs, puncture wound, and displacement of the metatarsal bone, bone fracture and stress.

Ankle Fracture

Ankle fracture or commonly called as "broken ankle" happens when bones in the ankle area crack. Fractures can range from mild to severe such as when a portion of the bone protrudes out of the patient's skin. A patient maybe experiencing ankle fracture when he/she feels an intense pain where the crack is located. The affected area would also be swelling and the ability to walk is not possible without feeling the pain. Common causes of broken ankle includes landing incorrectly, aging, missing steps and having the foot accidentally stepped on especially during sports activities. Mild problems can be treated by using the RICE method while severe fractures might result to the affected area casted.

Plantar Fasciitis

Plantar Fasciitis is common for people who put too much stress in this area of the feet including those who often engage in running or jumping. Patients would often feel pain in the fascia especially in the morning and would typically feel a tenderness in their heel and arch area. Treatment for plantar fasciitis depends on the severity and would take up to eight months before patients would fully recover. To prevent this from happening, one should wear good shoes made specifically for running. Preventing too much stress on the area and limiting running on hard surfaces can also help ease the pain.

Cuboid Syndrome

Cuboid syndrome occurs more often in athletes, dancers and those with flat feet. The constant and repetitive movement causes the cuboid bone to misaligned resulting in pain to the patient. A patient that suffers from a sprained ankle may also damage the cuboid bone. Patients would often feel pain in the area coupled with swelling and redness as well as avoiding the use of that foot area. As the problem is difficult to diagnose, some tests are conducted by podiatrist such as midtarsal adduction and midtarsal supination. Treatments would include allowing the ankle area to fully heal especially if the patient has an ankle injury. Once the ankle injury is fully healed, therapist would often use massage treatments to bring the bone back to its original place.

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Following Athletes for Fitness

If you're looking to follow athletes for fitness inspiration, tips, and motivation, social media platforms like Instagram, Twitter, and YouTube are great places to start. Many athletes share their workout routines, nutrition advice, and fitness journeys with their followers. Here are a few athletes who are known for their fitness-related content:

1. Dwayne "The Rock" Johnson: The actor and former professional wrestler often shares his intense workouts, healthy meal ideas, and motivational messages on his social media platforms.

2. Serena Williams: The tennis superstar not only showcases her tennis training but also offers insights into her fitness routines, which include strength training and cardio workouts.

3. Cristiano Ronaldo: The soccer legend shares glimpses of his rigorous training sessions, workout routines, and diet choices to maintain his peak physical condition.

4. Lindsey Vonn: The retired alpine ski racer frequently posts about her workout routines, strength training, and overall fitness lifestyle.

5. Lord Hamilton: This big-wave surfer often shares his unique and challenging workouts, which often involve elements of surfing, strength training, and functional movement.

6. Misty Copeland: As a principal dancer with the American Ballet Theatre, Copeland shares glimpses of her ballet training, flexibility exercises, and overall dedication to staying in shape.

7. Rich Froning: A CrossFit champion and athlete, Froning shares his CrossFit workouts, weightlifting routines, and training insights.

8. Hannah Bronfman: A DJ, wellness enthusiast, and author, Bronfman offers a mix of fitness routines, healthy recipes, and overall well-being tips.

9. Alex Honnold: The free solo rock climber often shares his climbing adventures, outdoor activities, and the physical challenges he faces in his sport.

10. Simone Biles: The gymnast shares glimpses of her intense gymnastics training, along with workouts and exercises that help her maintain strength and flexibility.

Remember that fitness goals and preferences vary, so consider following athletes whose fitness routines align with your interests and aspirations. Always ensure that any fitness advice or routines you come across are suitable for your individual needs, and consult with a healthcare professional before starting a new fitness regimen.

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Will an Inversion Table Help Me?

Lower back pain is nothing less than debilitating. And between pain medicines, massage, chiropractic, pain injections, core exercises and surgical options, there is no shortage of ways to manage it.

One controversial approach to managing back pain and improving overall spine health is with an inversion table.

The questions are 'is an inversion table effective?' and 'is it a good fit for my spine?'

First... A Very Short Anatomy Lesson

Your spinal column is made up of vertebrae that are stacked on top of each other from about the level of your belly button up to your head.

While the spine is designed to provide protection for the spinal cord as well as keep you upright much as a pole might keep a tent erect, its design also allows you to bend, twist, rotate, and otherwise move your upper body in every direction.

The bones themselves do not actually bend or twist. The mobility stems from the joints formed by each spinal bone joining up with the one below and above. Between each set of spinal bones is a disc (called an inter-vertebral disc) which connects to the spinal bone above and below it.

The discs not only act as shock absorbers but also have the added burden of creating a space between the spinal bone above and below is so that nerves branching out from the spinal cord to all areas of the body including muscles, organs and skin.

The discs are made of tough rings of fibrous elastic material called cartilage. At the center of the outer tough rings is a thick fluid with the consistency of thick molasses.

Secondary to old injuries and micro-trauma (i.e. sitting long periods, repetitive work, bad posture, etc) the discs and joints can get compressed and degenerate prematurely over time.

The Role of the Inversion Table

While the disc has a limited blood supply and thus cannot easily heal once compressed or degenerated or damaged, some studies indicate that the disc does have some nutrient supply arising from load-induced fluid movement in and out of the disc.

Research is controversial on how much nutrient supply the disc can obtain by compressing and decompressing it.

Why is this important?

In short, if the disc is not getting nutrients in some way, it will be begin to break down or degrade. As noted above, once this occurs it is not going regenerate or heal - at least not in an adult.

The role of the inversion table is to essentially decompress or stretch the discs and joints in the spine. Although controversial on the benefit, in theory you are reducing pressure on the tissues around the nerves that exit out between the spinal bones while also helping to improve the amount of nutrients and blood flow to the area.

Is Inversion Right for You?

Whether or not an inversion table is the right for you to add as part of your spine health and maintenance regimen really depends on two factors.

First, does it give you pain relief? If using it reduces any pain you are experiencing at that time then it's a no-brainer that an inversion table is a great fit for you; for that reason alone.

Second, does it improve function with long-term use? If it improves your ability to walk, lift, exercise, sit at work comfortably, work in the yard, do house work or any other activity of daily living then it is again a great asset for you.

A Simple Inversion Protocol

While an inversion table will likely come with a recommended protocol to follow, as a 'degenerative disc' sufferer and chiropractor in Keller, Texas, I have some recommendations as well.

While the most recent research sites moderate compression of the disc as the most beneficial treatment for improving disc related spine health, it would make sense that alternating moderate compression and de-compression would be have a positive impact on overall health and function of the inter-vertebral discs and spinal joints.

This would be most analogous to the care a patient would receive in a physical therapy or chiropractic center that offers spinal decompression services. I have seen firsthand the positive impact such therapy can have on a chronic lower back pain sufferer.

Based on the success of in-clinic decompression therapy, it only makes sense to try and follow this same logic in a home inversion unit.

When you first begin using an inversion table, start slow!

I recommend inverting about 15 degrees and holding it 30 seconds and then coming back to horizontal (or even a little beyond) for 10 seconds so you are exacting a little gravity back onto your spine. Repeat this cycle 10 times. Do this daily for 10 days.

Even at a 15-degree angle your body will feel a mild muscular stretch and the benefits of increased blood and lymph circulation. Most people do not need to exceed 60-degrees as you will start to naturally fight the decompression at this angle. Don't exceed what your body tells you!

Additionally, if you have glaucoma or blood pressure related issues, hanging upside down for any extended period of time can have adverse effects.

Beyond the 10 day introduction of 'decompression followed by recompression' to your spine, I recommend 3 days a week holding the inverted position for a minute at 15-45 degrees followed by going back to horizontal or slightly re-compressing the spine for 20 seconds and then repeat. I have been doing about 10 cycles of this and have found it to improve my overall function level and reduce any aching in the lower back.

Anything you add to the decompression protocol is up to you and what you are comfortable with adding. This might include moving the head from side-to-side, stretching the arms overhead, or performing slow pelvic tilts.

When coupled with a rehabilitative exercise program, using an inversion table really makes sense when you consider how compressed our discs and joints are because of sitting long periods and poor posture and how commonly we have premature degenerative joints and discs because of past trauma and ongoing micro-trauma.

However, just as with stretching, strengthening, diet and hydration, you are going to get the best long term results if you find a schedule of use and stick to it. Once you have been using it for a couple of months, inverting even just twice a week is probably plenty but each person is different in the frequency that will work best for their spine.

Talk to your chiropractor or physical therapist about how often you should invert and specific movements to enhance your inversion, and as with any home therapy program, if you experience unusual pain stop immediately until you can consult your health professional.

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Coping With Chronic Pain: The Willingness to Risk

THOUGHT OF THE DAY. For two years, the first thing I experienced when I woke and the last thing I felt before falling asleep was pain in my thigh from a less than successful hip replacement. I began a life of coping with chronic pain.

Repeated examinations by the orthopedic surgeon showed my new hip was fine. Bone grew around the prosthetic, the joint was tight, and the x-rays showed my hip to be "a textbook example" of successful hip surgery.

Deniability and Caution

When the surgeon smiled--which I assumed was a form of self-congratulations since I didn't thank him--I asked, "If the surgery was so successful, why am I coping with pain?" He thought for a minute then said, "It's not from the surgery. Let's try physical therapy," as if the pain had nothing to do with the operation.

"Can I go back to running?" I asked. "No, don't ever run, the joint will fail." I limped out of his office with a script for three months of physical therapy and hope that in my hand was the holy grail of pain reduction. With it, coping with chronic pain would become a memory.

At the end of fourteen sessions, still coping with chronic pain, I asked the therapist, "Can I run?" "No, don't ever run, the joint will fail.

Playing the Odds When Coping With Chronic Illness

I looked for studies comparing the failure rate of people who ran after a hip replacement and those who didn't run. I didn't find one study, but many antidotal comments by surgeons. They were unanimous: Don't run, if you do the sky will fall.

At a Christmas party, I presented the lack of evidence to another orthopedic surgeon. "Don't ever run," he said, as if memorizing the line was a requirement for completing med school. "The hip will fail sooner." "How much sooner?" I asked. "Hard to say, but sooner."

The Gamble

The literature indicates I have an 85% chance my hip will last 20 years if I care for it. That means I shouldn't have a problem until I'm 87 years-old if I'm "nice" to the joint. And the cost? Living with pain probably until I die. I weighed the risks of reducing the life of my joint against the possibility of reducing the pain. I decided to run again and see if my leg would fall off.

It's been a month and my joint hasn't loosened, my leg is still attached to my body, and, the pain I experienced every day for two years is almost gone.

The TakeAway. Living with chronic pain can result in a grudging acceptance of a less than positive lifestyle or learning how to cope. What happens less often is the willingness to try something different, or even something warned against. Am I recommending everyone who's had a hip replaced start running? Absolutely not! But the lesson I learned is the willingness to risk can lessen what's making your life miserable.

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Joint Pains? Eat Crushed Egg Shells

You're probably in the habit of throwing away your eggshells, right? Well, perhaps after you read this you'll want to save some. As we age the body is less able to produce GLUCOSAMINE, which decreases joint inflammation, cushion joints against impact and assists with cartilage repair. Eggshell membranes contain this glucosamine, as well as other beneficial substances for joint health. In eggshell membranes we find HYALURONIC ACID, which helps to absorb shock and promotes joint elasticity. Eggshell membranes also contain CHONDROITIN that promotes cartilage elasticity and fights enzymes that damage joints and last but not least COLLAGEN, which is a protein found in connective tissue.

This is a natural and affordable remedy that is guaranteed to work. Add to this regular soft exercise and appropriate nutrition to reduce inflammation and you're well on your way to feel that much younger as you are able to move your body without severe debilitating pain accompanied with moaning and groaning.

In a few words your diet should be free of meat, if possible more chicken and fish, better still a vegetarian diet. Eat lots of green vegetables: Avocados, cabbage, celery, cucumber, kale, spinach, broccoli, green salads, on a daily basis, and lots of fruits. Eat raw food or juice the vegis and fruits. Minimize your intake of coffee and black tea, try cereal coffee and herb teas instead; avoid champagne, white wine, and cigarettes all of which promote acidity; red wine is fine. No sugar. Believe me its all a matter of habit and very doable.

Here's how you prepare your eggshells, also known for CALCIUM content by the way. One half of a teaspoon of powdered eggshells contain about 400 mgs of absorbable calcium. Calcium as you know is responsible for your bone health. So this recipe will also be beneficial for you if you suffer from arthritis, gout neck and back pains.

· Collect organic eggshells.

· Boil them in water about five minutes to remove bacteria. Make sure that all the eggshells are fully submerged in the hot water.

· Heat the oven to about 200 degrees.

· Place the eggshells on a cooking sheet and bake for about 10 minutes until they are crisp.

· Remove from oven and cool.

· Grind the eggshells in a grinder or by hand to fine powder.

To make sure that I get my health share of all the God given natural remedies that exist for us without bothering about how they taste, I have acquired the habit of sprinkling a ½ teaspoon full of ground flaxseed powder, the wonder food for heart disease, diabetes, stroke and cancer; a ½ tea spoon of raw gold millet for healthy hair growth, a secret recipe I received from my family doctor; plus a ½ teaspoon of eggshell powder, on top of all my salads, yoghurts, desserts and everything else where I think it would blend with the taste. I make sure that all ingredients are organic.

What can I say, I like to be in charge of my own health, as much as I possibly can and when I look around me at people my age I am convinced I am on the right track. You can never start too early to take responsibility for your own health, in fact the earlier you start the healthier and happier you will be as you age. Having said that, I might add that it is also never too late to start, you will feel immediate results.

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Is Your Job Causing Your Back Pain?

For example, if you notice that someone is bent over or is constantly carrying a heavy load, you probably make the assumption that their job causes their back to hurt. On the other hand, you really don't have to do hard work to end up with significant back pain - even sitting can be painful.

Jobs that cause back pain range from outdoor, hard labor to indoor, light office jobs. In fact, the truth is, the job you're currently working could cause you back pain - but you may not even know what exactly you're doing to your spine each and every single day.

Careers for Men that Cause Back Pain

Men report back pain much more often than women - at least one in 10 male workers report experiencing back pain for at least a solid week each year. So, what are these men doing that causes their back pain? Of course, heavy manual labor is one of the careers to blame. However, those office jobs and skilled professional jobs are also to blame. Following are the top 5 careers that cause back pain in men.

Carpenters

In a 2002 study, carpentry work showed the most and highest reported incidences of pain in male-dominated professions. This is because they are constantly making repetitive motions, bending, twisting, and reaching when they're working. Additionally, this pain can be aggravated with heavy lifting done at work, which leads to a 20 percent rate of back pain in carpenters.

Auto Mechanics

In the past, auto mechanics were grouped in with construction workers, but are slowly emerging as a group of sufferers. They tend to lie on their backs or stand under cars with their arms raised over their heads to work on these vehicles. This position puts a strain on the major muscles located in their back. Additionally, the heavy and/or vibrating tools, as well as the need to reach, bend, and twist while holding heavy vehicle parts leads to back pain among auto mechanics.

Farm Workers

While it is true that farm machinery seems to have eased the traditionally back-breaking work of farming, it has not entirely eliminated it. There are still lots of farming tasks that require bending over, heavy lifting, the endurance to stand in one spot, and repetitive motions while working a spot of ground or working with irrigation equipment.

Machine Operators

Machine operators are responsible for a wide variety of tasks. However, primarily, they use and/or vibrating equipment as well as equipment that requires repetitive motion to make it work. Finally, standing for long hours, pushing and pulling levers and machine arms can contribute to or cause back pain in machine operators.

Desk Jobs

This is a career where there is a lot of sitting. The truth is, sitting behind a desk is not a way to avoid back pain. In fact, office workers typically spend eight to ten hours glued to their chair.

They have zero back support and spend a lot of their time hunched over their computer. This causes their muscles to become tight and therefore leads to pain in their backs and hips.

Desk jobs also include the IT sector. They spend countless hours at their desk, hooked to a telephone and a computer. Having a headset for the phone helps somewhat, but they still experience lots of pain.

Other Male Careers

Some of the other top careers that cause back pain in men include general manual labor, professional trades such as plumbing, electrical, or welding work, and driving a truck.

Careers for Women that Cause Back Pain

When you look at the statistics, women have much lower occurrences in back pain than men when it comes to their careers. However, this doesn't mean that they do not experience back pain in their jobs. There are still lots of primarily female jobs that can result in back pain. Following are the top five female-centered careers that cause or contribute to back pain.

Nursing

Women in the field of nursing put strain and pressure on their backs and they bend over their patients, transfer their patients between beds, and so much more. Additionally, nurses are responsible for lots of paperwork now, which requires them to spend hours hunched over computers and paperwork. It is obvious why nurses have so many more injures to their backs than any other career.

Maids/Housekeepers

Women in this career spend lots of time scrubbing things down, bending over, carrying cleaning supplies from one room to the next and so much more. These repetitive motions, bending, twisting, and reaching end up causing serious strain on the spine.

Restaurant Workers

Working in a restaurant is definitely considered back breaking work. Being up on your feet all day long, with few- if any- breaks to sit down, carrying heavy dish pans, and repetitively cleaning or chopping puts strain on both upper and lower back muscles.

Hairdressers

Until recently, hairdressers were not considered when it comes to back pain. However, recently, researchers have begun to take notice of the fact that salon workers typically stand for long periods of time with their arms up, cutting and styling hair. On the other hand, some of them stay bent over styling hair, doing wax jobs, and more. When you're not able to perform a normal range of motion, repetitively reaching and raising your arms can cause major problems and pain in your muscles.

Childcare Workers

Childcare workers are always picking up children, toys, sitting in child-size chairs at child-size tables. This puts a strain on their backs. Additionally, is the fact that most of the time, children are carried on one hip, as an uneven load, which throws your spine out of alignment and can cause you to have problems for years to come.

Other Female Careers

In addition to the above careers, other primarily female careers that report experiencing back pain are as follows: assembly line, cashier, textile careers, general manual labor, and even teaching.

Red Flags

Even if you don't see your career listed above, you could still be causing damage to your spine at work. If your job includes any of the following, you are more likely to experience back pain at some point.

1 - Lifting/Moving heavy objects.

2 - Vibrating tools or standing on shop floors where manufacturing is taking place.

3 - Repetitive motions, especially twisting, bending, or reaching.

4 - Sitting/Standing for a long time.

5 - Working on a computer keyboard or workstation.

Any of these factors can be a red flag that you could be looking at unless you take steps to protect your body from pain, such as proper nutrition and adequate exercise, you will probably have pain at some point.

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