Small, deep muscles help prevent back pain

Strong, well developed muscles alone will not prevent back pain. What a healthy back needs are muscles that are capable of positioning and securing the spinal column, according to Professor Ingo Froboese from the Centre for Health at the German Sport High School in Cologne.

The human body has about 640 muscles, of which 150 are directly linked to the spinal column.

“The most important muscles for a healthy spinal column and back are not just the large muscles visible on the outside, but also the tiny muscles deep inside the body located directly beside the vertebrae,” says Mr. Froboese.

These so-called deep back muscles run parallel or diagonally to the individual vertebra. Their task is to move, guide and secure the spinal column.

“They don’t need to be especially strong. Their strength lies in their ability to finely coordinate their work.” They are trained through small rotating movements that cause involuntary tension in the muscles.

“One form of exercise is to spread your shoulders back, stand with slightly bent knees and lay your arms at your sides. Next, raise your lower arms until they are 90 degrees to your body,” Mr. Froboese said.

Keep your elbows beside your body while making quick chopping movements with your lower arms for about 20 seconds. “That exercise will strengthen the deep back muscles.” Without these muscles the strongest back in the world would still suffer pain.

Prevention of Heart Attack

Heart attack prevention is very simple and you can prevent a heart attack easily if you know the basics of heart attack prevention techniques. Prevention is better than treatment, so better prevent the heart attack before it occurs. Today, many people have realized the importance of heart attack prevention and prevented themselves from devastating heart attacks by following the simple heart attack prevention guidelines.

Heart attack prevention guidelines:

• Healthy, nutritious, and a balanced diet will help prevent heart attack.

• Consume foods less in saturated fat (foods high in saturated fat are beef, dairy products like yogurt, butter, cheese, etc)

• Quit smoking and drinking - hearts enemies, which increases heart rate and blood pressure.

• Control hypertension and diabetes related problems.

• Start routine exercise for at least 30 minutes a day and be active physically (walking, jogging, gardening, swimming, etc.)

• Consume foods rich in fiber which include fruits and vegetables.

• Omega-3 fatty acids prevent irregular heart beats and control pressure thereby preventing heart attacks (pregnant women and breast-feeding women should consult a Physician before taking Omega-3 fatty acids).

• Blood sugar level control – a preventive measure.

• Routine health checkup.

Heart attack prevention is possible with heart healthy eating and following an active lifestyle. Heart attack prevention measures are simply natural and you can do it in your daily life. Keep in mind - when you eat healthy, you stay healthy and you will be healthy always. When you remain active, your heart too remains active. Protect your heart and prevent heart attack.

Seven Heart-Friendly Foods

When it comes to eating, a little bit of everything is the key, say experts. Our body needs all foods in moderation. Some help cure bowel problems, some help control diabetes and some keep eye problems at bay. Here are seven foods you should include in your diet to have a healthy heart.

Apples
Apples are a good source of vitamins and minerals like iron, phosphorus, potassium, calcium as well as vitamins A, B and C. "These help in strengthening blood vessels," says Nutritionist Sneha Trivedi, . They also have a low glycemic index, making it safe for diabetics to consume.

Garlic
Garlic contains aicin, a powerful antioxidant. Other than that, "It helps lower the bad cholesterol," says Trivedi. This means it prevents your arteries from getting clogged. So use this condiment in your curries, stir-fries and more.

Fish
"Oily fish contains omega-3 fatty acids that help to maintain the integrity of blood vessels by keeping them healthy and elastic," says Nutritionist Sushila Sharangdhar. These acids also improve our immune system and help in increasing the good cholesterol or HDL levels. "It also reduces the chances of blood clots," Trivedi adds.

Olive oil
Due to the mono-saturated fats present, olive oil helps in lowering the amount of bad cholesterol. "It is also rich in antioxidants that increase the elasticity of arterial walls," says Trivedi. This in turn prevents heart-related problems.

Wheat
"Wheat is a very good source of fibre, vitamins and minerals," says Trivedi. It helps in reducing the amount of bad cholesterol. Fibre binds with the cholesterol and helps in eliminating it from our body. Other sources of fibre are: oats, barely, bajra, ragi, jowar and other whole grains.

Dairy
Milk and milk products are a good source of fatty acids. They are also a good source of antioxidants and polyphenols. "Polyphenols protect blood vessels and lower blood pressure, thus preventing cardiovascular diseases," says Sushila.

Greens
Green leafy vegetables like spinach and fenugreek are a good source of vitamin B-complex and niacin. "These protect the blood vessels from clots and prevent hardening of arteries," Sushila says. Other sources of B-complex vitamins are berries, citrus fruits and bell peppers.

A healthy diet and moderate exercise will go a long way in maintaining a healthier heart and a happier you!