by Lovena Suson | May 1, 2021 | Product Review
My experience with using Biofreeze as a physical therapist in my practice spans decades. It has been a very helpful tool in my practice. When I was first introduced to the product years ago, this green gooey gel quite lived up to its name: “Freeze”.
FIRST EXPERIENCE WITH PRODUCT
Being so excited about trying the product, I used my bare hands during manual therapy treatments to patients at my outpatient clinic years ago. After my third patient and using Biofreeze with my bare hands, I started dropping things. My therapists teased me, “butterfingers”. Indeed, it was hard to feel my hands as they felt frozen! So I knew this thing works indeed!
To make a long story short. I have been using Biofreeze since then. I have seen it work for patients with swollen joints from the inflammation due to arthritis conditions. As Biofreeze indicates on its labels, it is intended for arthritis, sore muscles, and joints.
Almost everyone who comes to the clinic suffers from one or all of those conditions. It is also great for managing edema, swelling, pain, as it has the ability to cool off the skin surface once applied on a warm, inflamed area. Considered a cryotherapy gel, its cooling effect is exceptional.
The reason why Biofreeze works is the Pain Gate Theory:
Pain happens when your receptors send a signal from your spine to your brain. Cold sensations, like menthol, stimulate receptors to block those signals to relieve pain.
Applying Biofreeze to the skin does relieve pain because of this mechanism of the pain gate. Swollen joints from arthritis are usually warm, stiff. I have seen and observed how Biofreeze decreases that temperature in a matter of seconds, usually in as little as 10 seconds. Incredible right?
BIOFREEZE FOR RECENT HIP AND KNEE SURGERIES
This is so true with our patients who just had knee surgeries, either an arthroscopic procedure or a knee replacement. These patients usually come in with significant stiffness, pain swelling, as not all of them are diligent with using cold packs at home for symptom control, as instructed.
Before I even start their therapy session, I apply Biofreeze and massage the swollen joint gently: just around the surgical site and even the whole limb if the swelling reaches the ankles. I do this around the dressing of course, not over it.
Applied in an up and down or gentle circular motion, this also allows the better lymphatic flow to the area, allowing trapped water within the skin to get redirected to circulate better along the leg.
I do use nitrile gloves as again, I don’t like my fingers freezing with use. We do see as many as 12 patients or more a day. That’s a lot of Biofreeze applications with bare hands that’s more than enough to freeze any finger. 😁
I find that compliance with therapy improves significantly when pain relief is addressed prior to doing therapeutic exercises during the therapy session. It may also be, that combined with a therapist’s magical hands, the pain relief achieved with Biofreeze is even magnified.👌💁
BIOFREEZE FOR HEADACHES AND NECK PAIN
In my experience, using Biofreeze for headaches also works. Applied to the back of the neck, the base of the skull (occipital region) with manual therapy techniques, it helps calm down headaches, muscle spasms, and neck stiffness.
Just a simple massage to the painful and sore areas, simple pressure on the base of the skull, sides of the head with the fingers, and moving the muscles of the neck and upper trapezius muscles can help eliminate muscle tightness and spasms.
I have used Biofreeze in many more conditions and ailments. I may discuss those at another time. Biofreeze has now many variations of product packaging. It is available in the original gel form, which can be original or colorless.
It is also available as a roll-on and a spray, to suit people’s preferences. They have come up lately with the professional-grade Biofreeze which I felt really seems to have longer-lasting effects.
Biofreeze is indeed a big name for medical and health professionals alike. It is a product that did have longevity due to its effectiveness and the ongoing research to come up with more products. Biofreeze is easily available from sellers and distributors. Amazon does carry Biofreeze products.
As for me, I just know it’s one of the many tools of the trade a physical therapist like me can have. I am all for making patient’s day-to-day life better!
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by Lovena Suson | Apr 29, 2021 | Senior Health
Dementia is a major concern among elderly adults. If you’re a senior or you’re taking care of an elderly relative, you may have concerns about dementia. While some factors, like aging and genetics, are beyond your control, many experts believe that lifestyle changes can reduce your risk by as much as 30% or more.
WHAT STUDIES SHOW ABOUT DEMENTIA
In fact, a recent study found one more way to help your brain stay healthy in your golden years. According to researchers at Yale University, a positive attitude about aging could cut your risk of dementia in half.
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They also found that gracefully accepting the aging process worked just as well for seniors with the APOE 4 gene that is strongly associated with developing chronic brain conditions.
Discover how you can boost brainpower, enhance your mood, restore energy levels, and nourish and protect your brain.
♦
You have to know, that dementia is not a normal part of aging. It is a set of symptoms that often includes a decline in memory and other daily functions. It can be very debilitating and can lead to physical deficits as well. This can include the inability to take care of one’s self or handle one’s life and daily responsibilities for self-care.
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Protect yourself and your loved ones by learning how to embrace aging and develop other healthy habits.
STRATEGIES FOR CHANGING YOUR ATTITUDE ABOUT AGING
- Stay positive, reframe your thoughts. Changing your attitude about aging can make a difference.
You’re in control of how you respond to situations, so replace negative beliefs with more affirming ones. Learn from setbacks and use hardships to make you stronger and braver.
- Stay in touch, stay connected. Surround yourself with family and friends who nurture and encourage you. Ask for help when you need it.
- Let out those funny bones! Laugh more. Try to see the humorous side of difficult events. Schedule time in your day to play with your grandchildren or watch a funny movie.
- Be an advocate for aging. Studies also show that experiencing age discrimination can intensify negative beliefs about aging. Speak up when you see incidents of ageism at work or in the media.
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OTHER STRATEGIES TO LOWER YOUR RISK OF DEMENTIA
- Stay active, exercise that body. Aim to work out at least 3 days a week for at least 30 minutes. Exercise can help to protect you from heart disease, stroke, and diabetes, which are some of the most common conditions that raise your risk for dementia.
- It’s time to quit smoking. Using tobacco harms your brain by interfering with your circulation. If you have had trouble giving up cigarettes in the past, try a different method or a combination of approaches.
- Shed that extra weight. Shedding excess pounds benefits your brain as well as your body. Even a modest 5% loss can have dramatic effects.
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- Cut down on alcohol intake. Heavy drinking makes you more vulnerable to dementia. The Centers for Disease Control recommends no more than one drink a day for women and two for men.
- Keep that brain working. Exercise strengthens your brain just like lifting weights builds your muscles. Enjoy word puzzles or Sudoku. Study a foreign language or practice playing a musical instrument.
- Check your hearing. Scientists are discovering more evidence about the link between hearing loss and dementia. Many experts believe that this is because hearing impairment causes social isolation and also makes the brain work harder to process sounds, leaving fewer resources available for other mental activities.
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Sit less. Prolonged sitting can take its toll on your mental and physical health even if you exercise regularly. The most effective strategy may be to shift positions often among sitting, standing, and walking.
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- Spot early signs. The first visible symptoms of dementia frequently include memory loss, difficulty concentrating, and confusion. Prompt diagnosis and treatment can often delay the onset of further symptoms. Talk with your doctor and get routine checkups.
Stay mentally sharp and active by lowering your risk of dementia. A positive attitude and a healthy lifestyle will give you more years to spend with your loved ones and enjoy your favorite pastimes.
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by Lovena Suson | Apr 28, 2021 | Health & Fitness
9 Tips To Get Fit While Gardening Having a garden is a great opportunity to get fit and stay fit. It keeps one moving! Are you lucky enough to have a garden? If you are, you probably love spending time in it, using it to help relax and unwind after a tough day at work. How many times did you go out to tend to your garden and before you know it, it’s late! Just imagine how much physical activity you have accomplished while enjoying what you did.
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Besides the obvious benefits of stress relief and good food or beautiful plants, you can also use your garden to keep you fit!
Try these techniques to get fit while gardening:
- Grab a broom and sweep. If you see a few fallen leaves laying on the floor of your garden, grab a broom and sweep them away. Sweeping could burn as many as 200 calories per hour. Make it a cardio workout by sweeping hard and fast, as this will get your heart beating in no time at all.
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- Use a rake. Using a rake is an even bigger calorie-burner than sweeping, burning as many as 300 calories every hour. After you’ve trimmed your lawn, grab a rake and use it to make huge piles of the grass, which can then be hauled away.
- Trim the trees. A good calorie burner is trimming or pruning the trees in your garden. You will probably have to climb up to the branches, plus the sawing is hard work too. Just a few minutes of pruning the dead branches from the trees in your garden will give you a good workout.
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- Hydra Coco Coconut Water – A Personal Review
- Digging. When you dig, you’re using your back, arms, shoulders, core, and leg muscles. It really is a great form of exercise that will get you breathing heavily in no time at all. Whether you’re digging holes for some new plants or turning over soil, it’s a great way to get fitter. 👉👉👉 Diabetes & Sleep: What You Need To Know
- Hoeing. Similar to digging, hoeing is a good exercise that is useful for turning over the soil to remove those annoying weeds. It can be especially hard when working on rocky ground. Just a few short minutes and you will have worked up quite a sweat.
- Squat when you are weeding. Instead of using a chair or kneeling while you weed, use the opportunity to get a leg workout in. Each time you reach down for a weed, squat into position and hold the position until your legs start to burn. If you can avoid sitting or kneeling, your legs will get a great workout.
- Build something for the garden. Carpentry can be hard work and is another way to get fit while gardening. Perhaps you could think about building a new greenhouse, chicken coop, garden box, or maybe even a playhouse/treehouse if you have children. Not only are you getting a good workout, but you’re also adding value to your home.
- Mow your lawn. Forget about a ride-on lawnmower. Use a lawnmower that you can push. If you use it around your lawn, you’ll no doubt be sweating and out of breath by the time you finish.
- Put that wheelbarrow to good use. Using a wheelbarrow is a good workout for your core, forearms, arms, shoulders, and back. Not to mention, working those quads, hamstrings, and trunk! It gives you an excellent upper body workout while ensuring that you’re leaving your garden nice and tidy.
Using your garden for working out may seem easier said than done. Consider these ideas of what you can do to get fit while keeping your garden looking beautiful.
Another benefit of working outdoors is that you are getting some fresh air and plenty of Vitamin D from the sunlight, which is both important for your good health.
So, put on those gardening gloves and hats today!
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by Lovena Suson | Apr 27, 2021 | Your Pet & You
What Every Pet Owner Needs to Know About How Pets Affect Your Health
Pet owners enjoy plenty of health benefits from living with their furry friends. On the other hand, there are some less positive issues to keep in mind, like allergies and infections. Protect yourself and your family with these tips.
MAXIMIZING THE ADVANTAGE OF PET OWNERSHIP
1. Reduce stress. Petting an animal tends to lower your blood pressure and decrease the levels of stress hormones in your bloodstream. That lowers your risk for many conditions, including inflammation and heart disease.
2. Exercise daily. If you have trouble finding the motivation to go to a gym regularly, dogs will help you stay active. You may look forward to your morning walks as much as they do.
3. Lift your spirits. Interacting with friendly animals dramatically increases natural substances in your body like oxytocin that helps you to feel good. Unconditional love can be difficult to find, but your dog has loads to share.
4. Socialize more. Animals also help you to connect with your own species. Your neighbors will start asking you how old your puppy is. You automatically have something in common with other iguana fans.
Managing Pet-Related Allergies
1. Limit exposure. Forget about fur. The dander that flakes off an animal’s skin causes you to itch and wheeze, so a tiny kitten may aggravate your symptoms more than a Great Dane. On the other hand, keeping them both out of your bedroom may be enough to keep you comfortable.
2. Clean house. Strategic housekeeping helps too. Trade-in carpets and drapes for wood floors and blinds. Use HEPA air filters and vacuums.
3. Take medication. Over-the-counter and prescription drugs can relieve the symptoms of pet allergies. If you need something stronger, your doctor may recommend taking shots.
4. Stay up to date. Remember that new allergies can develop at any time. Even if you’ve lived with animals for years, you may want to ask your doctor for a skin or blood test if you notice unfamiliar symptoms.
MANAGING OTHER HEALTH RISKS RELATED TO PET OWNERSHIP
1. Wash your hands. The common-sense measures that protect you from colds work for other infections too. Scrub your hands after scooping up after your dog or changing your cat’s litter box. Keep your hands away from your face after petting them.
2. Avoid bites and scratches. Train your pets to play gently. Supervise small children until they’re old enough to understand how to take care of pets.
3. Eliminate fleas. Some infections are caused by the insects that live on your pet’s body. Ensure that your pets wear flea and tick protection collars, and check their skin regularly.
4. Talk with your veterinarian and doctor. Give your health care providers complete information so they can treat you and your loved ones appropriately. Otherwise, they only know half the picture.
5. Provide early exposure. Ironically, pets can be especially valuable for small children even though they’re more vulnerable to some health risks. Children who live with pets catch fewer colds and other infections. Some experts believe that having a dog around will strengthen the immune systems of babies who are less than 6 months old.
6. Take extra precautions. In addition to children, other groups could also have strong reactions to pets, including the elderly and pregnant women, who need to avoid changing litter boxes to avoid a parasite called toxoplasmosis.
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For most animal lovers, the health benefits of pets far outweigh the risks. Practicing good hygiene and staying on top of proper veterinary care will keep you fit while you enjoy each other’s company.
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by Lovena Suson | Apr 25, 2021 | Product Review
COCONUT WATER FOR HYDRATION
THE CRAZE THAT IS, COCONUT WATER
The coconut water craze has hit America. But there are truly benefits to this popular tropical plant commonly found in the tropics including Southeast Asia, which is the most common source of coconut water found in grocery and health food store shelves currently.
There is much available literature about coconut water. I encourage you to read further about it.
As there are not many real coconuts to harvest pure coconut water locally, I have to look for that source somewhere else.
GREAT SPORTS HYDRATION
Although it is an acquired taste for some people, not everyone has developed a liking to its taste, however. I personally gravitated to coconut water replacing the more common sports drink that I was used to when playing tennis.
It is my personal experience that using coconut water to hydrate during recreational tennis games, allowed me to last longer and enjoy the sport better. I am by no means a pro tennis player but do enjoy the game as a preferred exercise routine and recreation. I and some colleagues play tennis 2 – times a week, for about 3 – 4 hours at a time. This is after an 8 – 9 hour workday, mind you.
I daresay that coconut water seems to extend my tolerance to all the running and hitting, without getting too sore the next day. It makes getting up early for work the next day easier! I have tried several brands and I do like to share my personal experience with these different brands.
HYDRACOCO BRAND COCONUT WATER
#Hydra Coco caught my attention recently. I browsed through the listing for coconut water on Amazon. (What can I say, I love Amazon!) I am always on the lookout for different brands. I do mind the price and quantity and the convenience of taking it with me to the tennis courts.
This was my first taste of #Hydra Coco coconut water.
Upon reading the labels, it showed 18 grams of sugars and no added sugar. Hmmm. 80 Calories total. Potassium was listed at 376 mg, and even Vitamin C at 18 mg, among others.
What I look for however is products that are NOT FROM CONCENTRATE, and are natural coconut water. Hydra coco definitely met this requirement for me.
HYDRACOCO FEATURES
The #Hydra Coco package boasts of this product being cholesterol-free, fat-free, Non- GMO, Gluten-free, and containing 5 essential electrolytes. Sounds good to me. WebMD indicated that coconut water can be equivalent to about 4 bananas. I guess I prefer that to munch on 4 bananas just to get through a tennis game. No brainer!
The Packaging: I would say #Hydra Coco’s packaging is very neat. It handled shipping well, at 11.1 fl oz. per can, there are 12 in each box. The design is attractive as well. Very sporty and trendy. Designed very well for sure. Pleasing to the eye.
I took the first gulp and I noticed that indeed, it does not taste sugary; Kind of mild and more natural tasting. Having tasted what fresh from the tree coconut water tastes like, I’d say, this tastes very close to the real deal. It did not have an aftertaste. It did taste better chilled.
C20 BENEFITS
It is indeed hydrating and made a big difference when playing tennis. I can handle 3 – 4 hours playing easy. I can usually finish 2 cans of the Hydra Coco coconut water and 2 bottles of water to balance it out. I have experienced no cramps during the game, which usually plague me with regular sports drinks. No soreness the day after either. I’m a fan of coconut water.
#Hydra Coco is manufactured by a small Miami-based company, and I do support smaller and local companies by featuring unbiased reviews of their products if I had a personal experience with them.
THE VERDICT
I definitely give #Hydra Coco a big👍thumbs up.
– 👍Packaging
– 👍Price (Very reasonable for a 12-can box, $20.99)
– 👍Taste
– 👍Value (Worth the money for a quality product)
It’s definitely worth a try. I am for sure, will be using this product. Again, this is an independent and personal review and I am in no way affiliated with the manufacturers and Amazon.
#Hydra Coco, keep it up!
by Lovena Suson | Apr 22, 2021 | Pain Management
The Secret to Getting Powerful Pain Relief Through Meditation
Would you like to reduce pain without the side effects that accompany medication? You can, with a simple meditation practice. Meditation can be a very valuable tool to ease pain, stress, even anxiety.
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Scientists have been studying Zen monks to learn how meditation helps them cope with both chronic and occasional pain. While some of their accomplishments depend on their faith, many of their techniques can be used by anyone. Whether or not you already have a meditation practice, the suggestions below can help you get relief from pain.
TOOLS FOR MEDITATION
1. Appreciate the mind-body connection. There’s a growing understanding that our health depends on a wide range of factors. Our mind and body interact closely. This is a psychosomatic connection. The pain we experience due to physical conditions such as arthritis also affects us emotionally.
2. Reduce apprehension. Your reaction to pain can become exaggerated if you anticipate that it’s going to occur. Fear of pain is a good thing when it helps you avoid dangerous situations. It’s less helpful if you dwell on how your back will keep hurting. Mindfulness meditation helps you live in the present moment and take a break from worries about the future.
3. Manage anxiety. Studies show that experienced meditators feel pain but experience less emotional impact. Even beginners can use meditation as a useful distraction. With practice, you can become more skilled at noticing the affected body part but declining to get upset about it. You may be able to notice the sensation of pain without judging it as unpleasant.
4. Fight depression. Depression is known to make the pain worse. When meditation helps you to feel happier and more peaceful, it’s also giving you greater protection from all kinds of afflictions.
5. Loosen up. Many people feel some tension around an injured body part. If you’re nursing a stiff neck, you can focus on relaxing the area and opening it up. Imagine that your breath is flowing across the muscles, where it warms and heals them.
6. Engage the pain. Pain may command all of your attention when it becomes severe. In such cases, trying to resist it may just make things worse. Some patients find relief by taking an active role in rating the relative intensity of their symptoms or observing how they increase and decrease over time.
7. Get an early start. It’s a lot more challenging to learn to meditate when you’re in the middle of recovering from back surgery. By starting your practice in advance, you’ll be better prepared to cope with medical issues or the common aches that come with aging.
WHEN YOU’RE NOT IN MEDITATION
1. Understand the relevance of meditation breaks: You’ll probably spend most of your life away from the meditation cushion. By learning to access the states of mind you attain while meditating, you can take advantage of those benefits anytime you want.
2. Pay attention to your body & use pain as a cue. Even if you need to keep working when a headache hits, you can guide yourself with constructive reminders about how to deal with it. Use everyday discomforts to check in with yourself and see if anxiety and apprehension are building up.
3. Guard yourself against depression. Depression can strike anybody, but you can lower your risks. A healthy lifestyle and a positive attitude can make it easier to stay on track. Depression is very common not just in adults but in children too. Your child sees how you feel and are quite astute at reading your body language. They tend to be in tune with their parent’s moods. Take care of yourself so you can take care of them too.
4. Reduce other sources of stress. This may be easier said than done. However, it is imperative to address stressors that are within your control. Living with chronic pain can take a heavy emotional toll. It does tend to affect people around you too. If possible, build a strong support network and avoid taking on too many obligations.
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5. Consult with your doctor. If symptoms of pain continue, talk with your doctor about other available methods of treatment. Fortunately, meditation can be used to complement conventional approaches. It is not a cure in itself.
Anyone can get started with meditation. Meditation is affordable. A myriad of resources can be accessed through books, audiobooks, and even just searching online. Youtube alone has videos to guide you with meditation. It is an effective method for treating physical and emotional suffering without harmful side effects. As you continue to practice, your skills will improve You will then spend less time worrying about pain and more time enjoying life.
🙏A Simple Guide of Meditation for Beginners
- Find a quiet area where you sit or lie down comfortably. There are meditation cushions that you can buy. I just use a cozy body pillow I already have. If lying down, rest your hands on your sides and visualize that they are heavy but relaxed.
- Closing your eyes allows you to focus and feel as visual feedback that can distract you from seeing your surroundings limit your other senses to focus and feel.
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- Make your breathing effortless. simply breathe naturally, in through your nose and out through your mouth in a very relaxed manner.
- With eyes closed, focus on your breath: on how the upper body, torso, and chest rises and falls as you breathe slowly, in, and out. Inhale…… Exhale…..
- Feel and sense your chest, shoulders, rib cage, and belly. Focus your attention on your breathing without controlling its pace or intensity. Just let it flow. Your body limp and relaxed. Do not allow your mind to wander;
- It helps to visualize being in a place that is most relaxing and calming for you. As a tip, I search and look at a specific image of nature that I like. I search this online. Then I visualize myself in the midst of that serene place. Below is an example of an image where I visualize myself in its midst.
Practice this meditation for two to three minutes to start, and then try it for longer periods. I seem to have a better and deeper trance when I also listen to meditation music. Try this and it is truly amazing the tranquility you will feel when you allow your body and mind to be free and calm for a few minutes.
Hope this helps!
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Any Questions? Any thoughts you may have about these topics, do get in touch!
👉👉👉Click here to contact me. Would love to hear from you!
