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Different Exercises to Help Alleviate Lower Back Pain

Lower back pain is experienced by more and more people today. No matter if you work in manual labor or you sit in a desk all day, you’re prone to experiencing lower back pain if you’re not careful. Fortunately, there are many exercises you can do to alleviate lower back pain. You won’t even need to go to a gym in Singapore too.

Bird Dog Exercise

One reason why the bird dog exercise is ideal for reducing lower back pain is that it teaches you to focus on mobilizing your back all throughout.

The bird dog is done by getting on all fours, with your hands and knees on the floor. Position your hands under your shoulders and make sure your knees are also directly under the hips. Then, extend your right arm and left leg so they are level with your spine. Hold this position for 5-8 seconds then go back to the starting position. Then do the opposite and extend your left arm and right leg this time.

Bridges

The gluteus maximus or the buttocks is actually the largest muscle in the body. Because of that, a weak gluteus maximus will cause lower back pain. Bridges engage the glutes and are a great exercise for keeping the muscle strong.

Firstly, you want to lie on the ground while leaving your feet flat on the floor near your butt. Then, slowly lift your buttocks by pressing your feet on the floor until your whole body is straight. Make sure to keep your shoulders on the floor and to keep your arms at your side for better balance and support. Hold that position for about 10 seconds. Repeat about 5 times.

Supermans

The superman allows you to stretch and strengthen your back extensors. Back extensors run along both sides of the spine and basically helps you maintain a good posture and also arch your back.

As the name suggests, this is simply done by copying how Superman flies, with a few modifications of course. First, you want to lie down on your stomach and stretch both your arms out over your head. Then, stretch your legs but keep them on the ground. There will be people who find this exercise uncomfortable though. If you think this exercise does not benefit you, you won’t have to do it.

Try to Avoid: Leg Raises

The leg raise is mainly an exercise for the lower abdominals. Though this is the case, the movement involved in the exercise puts certain demand on the hips and the lower back. If you lift both your legs when your core is still weak, your back will compensate and that could lead to more lower back pain. As an alternative, you can try just lifting one leg at a time, with the other bent at the knee.

What You Need to Know About Skin Cancer

Most types of skin cancer can be treated with early diagnosis and proper medication and procedures, but sometimes the symptoms are unnoticeable. Here are some of the things you need to know to determine if you have skin cancer.

Skin Cancer

This type of cancer begins in the cells found in the skin should not to be confused with cancer that begins in other parts of the body and affects the skin. Skin cancer can be classified into three types based on the parts of the skin that are affected by the cancer cells; such as, basal cell skin cancers, melanomas, and squamous cell skin cancers.

The most likely trigger of uncontrolled abnormal skin cell growth is the skin’s exposure to ultraviolet (UV) radiation from sunlight and even tanning beds. The UV rays damage the skin cells and trigger mutation or gene defects that will result in rapid multiplication of the cells that form tumors.

Basal Cell Carcinomas (BCC)

Considered the most common type of skin cancer in the world, it is caused by the damage to the basal cells found right below the skin surface. An individual with BCC will notice bumps on the skin the same color as the flesh on the arms, head, neck, legs, chest, and abdomen. If not treated, the cancer cells can possibly affect the surrounding tissues, nerves, and bones and may cause permanent disfigurement. BCC is further divided into other types of cancer, such as, nodular, superficial, morphoeic, and pigmented.

Melanomas

This type of skin cancer is caused by the damage to the melanocytes that produce the pigment in the skin. Doctors consider this the most serious form of skin cancer and will usually show up as moles or dark spots that often go unnoticed. If you have moles, you should inspect them daily and look out for the ABCs of melanoma.

These are asymmetry (half of the mole looks different), border (the mole is irregularly shaped), colors (the shades of the mole vary), diameter (most are bigger than 6 mm although a few are smaller), and evolving (the mole has a different appearance since you last checked it).

Squamous Cell Carcinomas (SCC)

The squamous cells develop on the keratinocytes, which are found on the surface of the skin (epidermis), the lining of the respiratory and digestive systems, and the lining of hollow organs. An individual with SCC will notice firm bumps, persistent sores or scaly patches on the face, neck and arms, which are often exposed to the sun. If not treated, it can affect the surrounding tissues, lymph nodes, and spread to other organs.

Other Types of Skin Cancer

The following types of skin cancer make up 1% of skin cancer cases in the world: T cell lymphoma of the skin, Merkel cell carcinoma, sebaceous gland cancer, Bowen’s disease (early non-melanoma skin cancer), and Kaposi’s sarcoma.

Early diagnosis is important, so look out for spots, sores, ulcers, lumps, and patches on the skin that have not healed for 4 weeks.

5 Things You Should Know About Autism

Autism can be bewildering, especially to parents with children diagnosed with such condition. Individuals with autism are consistently challenged by the unique characteristics of the disorder, and with the right support system, they will be able to balance these tough characteristics. Having friends and members of the family with the right knowledge about this condition can contribute to a more advantageous future for these unique individuals.

Here are five facts that are worth knowing about a condition that’s too often misunderstood.

1. Children with autism can be affectionate
Those people who do not know anyone with autism may think that children diagnosed with autism are incapable of showing affection. This misconception might have probably stemmed out from the fact that some patients with autism diagnosis do not like to be touched or make eye to eye contact. Like normal people, some are more emotionally inclined, while others are not.

2. They can have successful careers, too
It is another common misconception that many of us believe—that children with autism have naturally slow mental development. However, where a particular skill or ability may be behind, the rest are advanced in individuals with autism. Therefore, it is absolutely possible for them to live successful lives when their best kills are honed and put to maximum use.

3. They are not limited in all abilities
Those with autism may struggle with the control of some skills, like social bonding, impulsivity and communication. However, the struggle to control does not mean that they have limited abilities. Instead, these people require different way of socializing, learning and executing day-to-day activities. Although we may have to approach people with autism in different ways to inspire and empower them, just like any other person, they are capable contributors to the world.

4. Show them how things are done
People, especially children, with this disability are visually inclined. Showing them how things are done instead of just telling them is a big help. You might have to repeat the process many times, but it would be a great relief once you have successfully taught that certain activity to them.

5. The most effective treatment at present are education and therapy, not medical
These treatment methods show the best results when started early. They are intensive in nature and are based on the unique behavior of an individual with autism. Active participation of parents is very critical in the success of the treatment and in nurturing the patient’s social interest.

Autism is a broad spectrum, so children with this condition are like any other diverse group of children growing up as adults with different unique personalities and abilities. Some grow up minimally verbal and may not be able to live independently, while others can live on their own and thrive on their own jobs.

4 Easy, Low-fat Ways to Prepare and Cook Fish

Fish is a versatile ingredient that can be cooked in a variety of ways, and can be used as a low-fat alternative to pork or beef, and sometimes even chicken.

However, because fish have little to no connective tissue or fat, they can be delicate when cooked. Here are a few ways that you can prepare it to get the best results:

1. Marinate it.
The process of marinating adds more flavor and moisture to the fish, as long as you keep the fish sitting in the marinade for no more than 30 minutes.

The marinade can vary in ingredients, but they usually include oil and other acidic ingredients, such as chopped tomatoes, and even lemon juice, along with salt and pepper to taste.

2. Bake your fish.
Cooking your fish in the oven can be an alternative to fried fish that still gives you the satisfying crunch without the fat. Just be sure to keep an eye out for how much butter, mayonnaise, and oil you’re using.

When you do cook fish in the oven, always remember to add a small amount of water or vegetable stock just enough to cover the bottom of the baking pan before covering it in aluminum foil.

3. Pan-fry it.
Pan-fried fish is perhaps the easiest to prepare, and the technique always results in food that is both crispy and tender. Most seafood as well as certain varieties of fish with firm meats, such as cod, can be cut into smaller strips and stir-fried by themselves or with vegetables.

Pan-frying fish also takes less time compared to other methods, as each side will take between four and five minutes to cook.

4. Poach it.
Any fish can be cooked gently in any heated liquid, whether it’s wine, vinegar, fish stock, water, or even milk. The best part about poaching is that you can then use this heated liquid to form the base of your fish sauce.
To poach your fish, be sure to add just enough liquid to cover it and cover the pan with a tight lid. For fillets, cook for eight to ten minutes and fifteen to twenty for whole fish.

When it comes to cooking, always remember the principle of residual heat: when you take the pan away from the stove, the heat will continue to cook the food for several minutes.

The best way to achieve the results you want is by cooking the fish until it’s almost done. After that, remove it from the heat source and let it stand in the pan for the fish to cook on its own.

What You Can Do About Sleep Apnea

Sleep apnea can cause shallow breaths or breathing pauses while sleeping. These pauses can last for minutes and will result to disruptions and poor sleeping habits overall. The condition is a chronic illness and sometimes goes undetected until the person suffers from medical complications.

What should you do about sleep apnea?

Detection and Diagnosis of Sleep Apnea
There is no test to determine if a person has sleep apnea, because the symptoms are not apparent during waking hours and only sleeping companions will notice the signs, if he/she knows what to look for. The first sign is usually the loud snoring, which can be dismissed as fatigue or habit, so the person who might be suffering from the disorder, as well as members of the family, will have to look for the following signs:

• Chronic loud snoring (which means that the person snores almost every night)
• Pauses in breathing while asleep
• Snorting, choking and gasping sounds while asleep
• Insomnia, disruptions in sleep, and feeling that you’re out of breath
• Fatigue, forgetfulness, irritability or depression, headaches, and sleepiness during waking hours
• Having sore throat or dry mouth when you wake up

However, not everyone who snores has sleep apnea. So how do you tell the difference? Snoring should not lessen the quality of sleep, but if you feel tired during waking hours no matter how much sleep you’re getting, it could be sleep apnea. If you suspect that you have the condition, you should seek medical help immediately to avoid complications such as hypertension, heart attack, diabetes, obesity, heart failure, and increased likelihood of accidents.

Causes and Treatments
You are prone to having sleep apnea if you are overweight, hypertensive, a smoker, and if your neck circumference is greater than 40 cm. Your family’s history of sleep apnea and allergies (such as nasal congestion) can also contribute, and even the structure of your chin, septum, and tonsils.

There are three types of sleep apnea, but the most common is obstructive sleep apnea which is the blockage of the airway due to the relaxing soft tissue at the back of the throat. Central sleep apnea on the other hand, is triggered by the faulty brain signals that control the muscles, while complex sleep apnea is a combination of the two. Be warned that people with central sleep apnea do not usually snore, unlike those with obstructive sleep apnea.

The doctor will recommend that you lose weight, stop smoking, limit your alcohol intake, limit the use of sedatives and sleeping pills, avoid caffeine and heavy meals 2 hours before bedtime, and to keep to your sleeping hours. To lose weight and get rid of extra tissue at the back of the throat, you need to exercise regularly so that the muscles in your airways open up and become stronger.

Your sleeping habits also need to change by propping your head up 4 to 6 inches with a special pillow, to sleep on your side, or to use a nasal dilator to open nasal passages.

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