How to Get Relief from Neck and Shoulder Pain?

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

DIY Epsom Salt Compress for Neck + Shoulder Pain (Plus: Soothing Stretches)

To get relief from neck and shoulder pain, stiffness, or knots, use this DIY Epsom salt compress coupled with a soothing stretch.

There’s more to using Epsom salts than tossing some in the bath! Here’s how to make your own Epsom salt compress to take your stretching routine to the next level.

But first, let’s go over what Epsom salt is and how it works.

What is Epsom Salt?

Believe it or not, Epsom salt is not actually a salt. It’s derived from the naturally occurring minerals magnesium and sulfate, so its chemical makeup is different from table salt! While regular salt dries the skin and leaves a white residue, Epsom salt is very soothing to the skin and leaves no residue at all.

Epsom salts have been used for centuries in aiding with muscle recovery and healing of minor sprains and bruises. Experts say that the organic magnesium and sulfate found in Epsom salts can be absorbed through the skin to help with muscle and joint recovery.

How is Epsom Salt Used?

Athletes use Epsom salt as a soaking aid for muscle recovery, minor sprains, and bruises, or overall relaxation. It’s mixed with warm water to dissolve and make a soaking solution.

The most common way to use it is by soaking in an Epsom salt bath, but you can also use Epsom salt to make a compress to soothe muscle knots in specific areas.

If you experience any pain in your neck and shoulders, give this Epsom salt compress and upper body stretch a try!

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How to Create an Epsom Salt Compress

DIY Epsom Salt Compress

Recipe by Jessica Gouthro

Tools:

• Large bowl
• Clean dish towel or hand towel

Ingredients:

• 2 cups of hot water
• ¼ cup Epsom salt

Instructions:

1. Fill a bowl with hot (but not boiling) water.

• Add the Epsom salt and stir to dissolve.

• Fold a clean towel into thirds lengthwise.

• Soak the towel in the Epsom salt water, then wring the towel to squeeze out the excess moisture so that it’s damp, but not dripping.

• Apply to the affected areas and stretch while relaxing.

Pair Your Compress with These 6 Soothing Neck + Shoulder Stretches

Shoulder Stretch

• Place the compress on top of your left shoulder.

• Straighten your left arm and sweep it across your chest.

• Pull your left elbow towards you with your right hand to feel a stretch across your shoulder.

• Tilt your head towards the right to lengthen that side of your neck and further stretch that shoulder.

• Take 5 deep breaths as you hold and enjoy the stretch.

• Switch the compress to the right and repeat on the other side.

Watch this video- Shoulder Pain Relief Stretches – 5 Minute Real Time Routine

Tricep Stretch

Lift your left arm straight up and bend your elbow to place your hand behind your neck.

Position the compress along the back of your tricep.

Hold onto your left elbow with your right hand and pull it closer to your midline.

Lean slightly towards the right to intensify the stretch.

Take 5 deep breaths as you hold and enjoy the stretch.

Switch the compress to the right and repeat on the other side.

Watch this video – How to Stretch Your Triceps (AND HOW NOT TO!)

Hands Interlocked Behind Back

• Lay the compress over the top of your shoulders.

• Interlock your hands behind your back with your thumbs pointing down.

• Straighten your arms and roll your shoulders back and down.

• Take 5 deep breaths as you hold and enjoy the stretch.

Watch this video – Chest Stretches With Clasped Hands Behind the Back

Elbows on Back of Chair Stretch

• Lay the compress over the back of your shoulders.

• Step behind a chair and place your elbows on the top edge.

• Bend your elbows and place your palms together behind your head.

• Lower your head between your arms and press your chest towards the ground.

• Take 5 deep breaths as you hold and enjoy the stretch.

Watch this video – 3 Simple Stretches Upper to Mid-Back (Thoracic Spine)

Single Arm Back of chair Shoulder Extension

• Lay the compress over the top of your right shoulder.

• Turn the chair so it’s facing you.

• Grab onto the upper right corner of the chair’s back with your right hand.

• Place your left hand on the seat of the chair for stability.

• Stretch your right arm straight and look down.

• Take 5 deep breaths as you hold and enjoy the stretch.

• Switch the compress to the left and repeat on the other side.

Watch this video – One arm counter shoulder flexion stretch

Side-to-Side Neck Rolls

• Place the compress around your neck and gently hold the ends with your hands. Do not pull or tug on the towel.

• Keeping the compress in place, tilt your head to one side, then roll forward and through to the opposite side.

• Repeat rolling from one side to the other and perhaps even some full circles.

• Breathe deeply for 5 breaths as you enjoy the stretch and relaxation.

Watch this video – Stiff Neck Relief Exercises by Dr.Berg

If the towel starts to feel dry or has cooled off during any of the stretches, simply re-soak it and wring it out again.

This routine can be used as often as needed to relieve knots or tightness in your neck, arms, and shoulders.

Watch this video – How to Fix Muscle Knots in Your Neck and Shoulder in 30 SECONDS

Written by Jessica Gouthro

Author Bio:

Jessica is a NASM Certified and Prenatal Certified Personal Trainer, Fitness Nutrition Specialist, and co-host of the popular YouTube show Live Lean TV. She has over 12 years of experience in fitness and nutrition coaching, and she has clients all over the world.

When she’s not shooting fitness and nutrition videos, writing workouts, creating recipes, or working with clients, she enjoys long walks on the beach, fun workouts, and spending time with her husband, dog, and baby on-the-way!

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

Here are 6 Natural Remedies for Joint Pain Relief

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

You don’t have to accept those aches and pains in your hips and knees as a part of getting older. Try these natural remedies to banish your joint pain.

If you’re suffering from joint pain, you may be wondering if there are any natural alternatives to manage it besides over-the-counter and prescription pain medications.

Luckily, there are more than a couple of options. Read on to learn how to significantly reduce your joint pain using simple, natural remedies.

What is Joint Pain?

Joint pain usually manifests as an achy pain accompanied by stiffness and reduced range of motion in areas of your body that handle a lot of weight and impact. This includes your knees, low back, hips, ankles, and shoulders.

Joint pain can also be experienced as sharp pains when you move your joints a certain way or put too much weight on them.

What Causes Joint Pain?

There are several causes of joint pain, many of which we do every day without realizing the (literal) impact we’re having on our joint health.

Aging

As we age, the connective tissue and cartilage that cushions the space between our joints gets thinner. The bones get closer together, and the friction can produce soreness and sharp pains.

Arthritis

The inflammation of joints in arthritis makes knees, wrists, elbows, and other areas feel sensitive, stiff, and uncomfortable.

Poor Posture

A slouchy posture can also contribute to joint pain due to unnatural alignment. When you’re properly aligned in your posture, your bones sit in the correct position atop one another and their cartilage cushions.

When you’re out of alignment, your skeletal system may not “sit” properly, and will result in strain and excess pressure on the wrong areas of your joints.

Over-Exercising

Working out too much, especially engaging in a lot of high-impact exercise such as plyometrics or distance running, can result in wear and tear on your joints and the cartilage between them. This can create excess friction, causing uncomfortable joint pain.

Inactivity

On the flip side, not enough movement and living a sedentary lifestyle can also result in joint pain. This is because sitting puts a lot of pressure on certain joints (especially your lower back), and when there is no relief from this pressure, your joints may ache.

In addition, when you exercise and build muscle, your muscle essentially helps take some weight off your skeletal system so there isn’t as much pressure on your joints. If you aren’t working out or moving around enough, you miss out on this benefit.

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6 Natural Remedies for Joint Pain

Luckily, there are several natural remedies to help ease your joint pain. Try them out below:

1. Take Warm Epsom Salt Baths

Epsom salt baths have been the go-to for muscle aches and pains for years. However, studies now show it is also effective for joint pain and can even help ease stiffness in arthritis patients.

Epsom salts are composed of magnesium chloride, which helps relax muscles. Combined with warm water, these can also help dilate blood vessels and promote better circulation, which could ease stiffness.

One study showed that applying a warm compress of Epsom salt daily on sore knee joints resulted in a significant reduction in knee joint pain in arthritis patients.

To mimic this effect, either apply a warm compress of Epsom salt dissolved in water to your area of pain or take at least three Epsom salt baths weekly.

If you suffer from pain in your neck and shoulders specifically, try this DIY Epsom salt compress combined with soothing stretches for maximum joint pain relief.

2. Diffuse Cooling Essential Oils

Essential oils not only smell amazing but also contain compounds that can help reduce inflammation and ease pain. This is especially true of peppermint and eucalyptus oils which contain menthol, a cooling compound that improves relaxation and eases inflammation.

One study found inhaling eucalyptus oil was able to decrease patients’ pain and inflammatory responses after total knee replacement surgeries.

Try diffusing eucalyptus or peppermint oil and inhaling it to reduce joint pain, or adding a few drops of oil to your bath or Epsom salt compress.

3. Supplement with Bone Broth and Collagen

Bone broth , and other collagen-containing foods and supplements can also greatly help with joint pain. This is because collagen is what “cushions” the cartilage between our bones and joints. When we consume extra collagen, we help improve these cushions, which could result in less friction within your joints.

Studies show supplementing with collagen can help reduce pain in patients with osteoarthritis of the knee or hip, and can also help prevent bone collagen breakdown.

4. Drink Golden Milk

Golden milk is a yummy concoction hailing from India that combines turmeric, black pepper and other spices in non-dairy milk to create an anti-inflammatory beverage. Studies show that the curcumin in turmeric helps reduce joint pain and inflammation in arthritis patients as much as a standard dose of ibuprofen.

We love this creamy Golden Turmeric Latte recipe made with coconut oil, cinnamon, and ginger for a sweet and savory start to your morning. You can also take turmeric supplements, or add a sprinkle to your meals. Just be sure to add a bit of black pepper to help your body best absorb the curcumin!

5. Eat Salmon and Walnuts

Omega-3 fatty acids, such as those found in wild-caught salmon, sardines, walnuts, chia seeds, and hemp seeds, have also been shown to reduce inflammation, joint stiffness and swelling in patients with rheumatoid arthritis.

Try to increase your intake of fatty fish to at least three times per week, start adding healthy nuts and seeds to your meals, and supplement with a high-quality, cold-pressed fish oil.

6. Supplement with Glucosamine and Chondroitin

Glucosamine is a natural compound found in cartilage. Studies have shown that when combined with chondroitin (another natural substance found in connective tissue) it can significantly reduce knee joint pain in osteoarthritis patients.

In fact, research shows the combination of these two compounds as a supplement is as effective as a popular prescription medication for osteoarthritis.

You can typically find glucosamine and chondroitin supplements in your local health food store, but know that homemade bone broth is also a great source. Check out this simple bone broth recipe to whip up your own.

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Lifestyle Tips for Joint Pain Relief

Along with natural remedies, there are also several additional lifestyle changes you can make to help relieve pain and improve joint health.

1. Stretch Every Day

Adding a stretching routine to your daily schedule can significantly help reduce joint pain and stiffness.

One study showed osteoarthritis participants who took up light yoga were able to reduce pain, morning stiffness, and even anxiety and blood pressure levels. Interestingly, the study also revealed that adding yoga and stretching to participants’ regimes worked better than physiotherapy sessions at reducing pain.

Start with Restorative Yoga for Aching Joints – Yoga for Arthritis to help improve flexibility and ease achy joints.

2. Engage in Low-Impact Exercise

Adding a low-impact exercise routine to your schedule can greatly help manage joint pain.

Research shows that while it may initially seem counterintuitive, movement helps reduce joint pain by improving muscle tone, which lifts some of the weight off the skeletal system. Studies also show muscle weakness from lack of exercise is associated with increased pain levels and poorer physical function.

Try walking, swimming, Tai-Chi or other low-impact exercises that you can easily add to your daily routine.

3. Eat an Anti-Inflammatory Diet

Studies show that eating an anti-inflammatory diet filled with healthy fats and greens can significantly help improve knee flexion and range of movement in arthritis patients.

Fill your plate with organic veggies, olive oil, wild-caught fish, avocado and nuts, and avoid any processed, sugary foods that can worsen inflammation and pain.

4. Lose Weight

If you’re carrying a few extra pounds, this could also be putting more strain on your joints and worsening joint pain. Weight loss can help ease the burden on already stressed joints and potentially offer some relief. Luckily, if you’re changing your diet and exercise habits, weight loss should happen naturally.

Watch this video – 9 Ways to Get Relief from Osteoarthritis Naturally (Joint Pain)

The Bottom Line

With these natural remedies and lifestyle changes, you can significantly reduce your joint pain, while also possibly improving your joint health and increasing the strength of the cartilage between your joints, leading to less stiffness and pain.

Written by Megan Patiry

Author Bio:

Megan is an inquisitive nutrition and wellness writer harboring an editorial love affair with the decadent and the nutritious. She is a dedicated researcher in all areas of ancestral health, a certified specialist in fitness nutrition, personal trainer, and professional almond milk latte addict.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

The Organic vs. Conventional Food Debate – Which is Better?

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

Organic vs. Conventional Food- Here’s The Real Difference

Is it worth it to go organic? Here’s what you need to know about reading organic labels, and what it means for your health.

What does it mean to go “organic”? With more people interested in buying locally grown, pesticide-free produce, we wanted to find out what organic labels really mean, and if it’s worth it to spend that extra dollar.

We’ll also show you how to tell if your food is truly organic – there are four different levels – and how the difference between organic and conventional food affects your health.

What Does Organic Food Mean and Who Regulates It?

The word “organic” means to drastically reduce the use of unnecessary chemicals in consumable products.

Here’s a quick breakdown of what these chemicals are:

• Synthetic fertilizers: These manufactured substances are used to help increase plant growth. (Think: steroids for plants).

• Pesticides: Though plants can naturally develop their own biological defense mechanisms, most pesticides refer to the chemically created kind used to repel insects, bacteria, and weeds.

• Sewage sludge: Solid, semisolid, or liquid residues from water treatment plants that can be used to stimulate plant growth. It’s basically a way that conventional farmers can reuse treated wastewater from septic tanks. (Gross!)

• Genetically modified organisms (GMOs): This is when technology is used to genetically alter a plant’s DNA. To be certified organic, farmers can’t use any GMOs when growing plants, and they can’t be fed to their animals, either.

Now, let’s take a look at who’s in charge of regulating organic farming practices within the US:

The United States Department of Agriculture (USDA)

The USDA enforces organic regulations. Without official approval by the USDA, vendors cannot claim their products are organic. The certification process begins with a three-year transition period, to which farmers must avoid using prohibited substances in all farming practices.

Farmers must then find a USDA-accredited agent, pay application fees, and wait for an inspector to perform an on-site evaluation of their farming practices. Once this is complete, the certifying agent reviews the reports and determines if they are qualified for proper certification.

However, the process doesn’t end there. In order to maintain their organic status, they must pass yearly inspections. This ensures that organic farmers remain consistent in organic farming procedures.

The Environmental Protection Agency (EPA)

The EPA regulates which pesticides are safe to use and how much of it can be safely used in US produce. To meet the EPA organic standard, the threshold must be below 5% of what is allowed in conventional farming. This leaves farmers with very little leeway in cases where pesticides inadvertently seep in from neighboring farms or shared handling facilities.

The National Organic Program (NOP)

A subdivision of the USDA, this organization advises regulations with a team of board members made up of farmers, environmentalists, consumers, produce handlers, scientists, retailers and USDA-certifying agents.

Members vote on which synthetic substances should be allowed, and which prohibited in organic farming, which is published as a National List  Harmful toxins such as strychnine and arsenic are just a few examples of prohibited substances included on the list.

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How to Tell If Your Food is Truly Organic

Want to know if your food is truly organic? There’s no real black and white answer. In fact, the USDA categorizes organic products into one of these four levels.

1. 100% Organic

All meat and dairy products labeled 100% organic do not contain antibiotics or growth hormones; while produce are free of synthetic fertilizers and sewage sludge.

• Does it have an official USDA seal? Yes.
• Does it identify organic ingredients? Yes.

2. Organic

Labels reading “organic” require that at least 95% of ingredients are made from organic materials. The other five percent allows farmers to use pesticides and herbicides allowed on the USDA’s National List.

• Does it have an official USDA seal? Yes.
• Does it identify organic ingredients? Yes.

3. Made with Organic Materials

These foods need to be made up of at least 70% organic ingredients.

• Does it have an official USDA seal? No.
• Does it identify organic ingredients? Yes.

4. Specific Organic Ingredients

Any products containing less than 70% organic ingredients are categorized as non-organic but can include organic ingredients listed on the information panel.

• Does it have an official USDA seal? No.
• Does it identify organic ingredients? It could. Ingredients are not required to follow USDA standards, but the information label may still list approved organic ingredients.

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The Great Debate: Organic vs. Conventional Food

So, is the higher cost of organic products really worth it? Researchers, farmers, and consumers have debated whether organic produce, meat, and dairy are truly better for your health.

PRO ORGANIC:

“I think it’s pretty clear that organic practices are less destructive to the ecosystem,” says Carolyn Dimitri, applied Ph.D. economist and associate food professor of food studies at New York University. “You can’t use the majority of the synthetic pesticides that are used on conventional farms. And those really have been shown to contaminate soil and can contaminate water bodies and disrupt the local biodiversity.”

Buying organic products might be more costly, but when more consumers get behind the organic movement, more farmers can invest in organic certification. The good news is that more than $43 billion dollars were spent on organic-based products in 2015, and that number is on the rise.

Researchers have linked organic produce with higher rates of antioxidants that can help reduce the risk of certain types of cancers and neurodegenerative diseases.

Fewer pesticides equal fewer man-made chemicals entering your body. Pesticides have been linked to a toxic build-up of cadmium, a heavy metal, in liver and kidneys. Researchers have found 48% less cadmium in organic crops.

Studies also suggest that organic farming practices improve local biodiversity, biological cycles, and soil activity. To put it simply, this means that plants, insects, birds, and other organisms are much more likely to cohabitate on organic farms.

PRO CONVENTIONAL:

Not everyone is convinced that the research done on organic products tell the whole story.

“The people that started making a big fuss about pesticides never did controlled [studies]. They just picked one little [excerpt] and blew it out of proportion,” says Bruce Ames, professor of biochemistry and molecular biology emeritus at UC Berkeley.

Ames co-speared a study that found synthetic chemicals were no more dangerous than natural chemicals produced by plants.

Arguments have also been made that organic foods don’t offer more nutritional value than conventional foods. Stanford did a study recently that showed no major differences in vitamins, protein, or fat in organic foods versus conventional.

However, the same study also concluded that there were 30 percent fewer pesticide residues in organic produce, which is worth taking into consideration when it comes to health and environmental concerns.

The Bottom Line

While it’s probably safe to say that organic foods are best, it isn’t everything.

Remember that there are levels of certified organic products you can buy, and you should also take your budget into consideration before taking the full leap into 100% organic products. Either way, eating conventionally farmed fruits and veggies is better than not eating them at all. You’ll still get plenty of healthy vitamins and minerals!

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Helpful Tips to Properly Wash Away Pesky Pesticides

Tips for Fruits and Veggies:

• Make sure to wash your hands thoroughly with warm water and soap prior to rinsing.
  Never use soaps or detergents to wash your produce.

• Use a vegetable brush to scrub off produce with thick or rough skin (like carrots and cauliflower).

• Soak vegetables with hard to reach grooves and folds in cold clean water for 1-2 minutes.

• You can also soak or spray produce with a vinegar and water solution, be sure to rinse well with cold water afterwards.

• Always wash your produce prior to peeling, since contaminants can still be spread from your peeler/knife.

• Use a clean paper towel to dry your fruits and veggies when finished.

Tips for Leafy Greens:

• Remove roots from large lettuce heads and rinse the leaves under cold running water.

• Smaller greens, like spinach and arugula, can be soaked in a bowl of cold water for 30 seconds. Swirl them around a bit to shake off any excess dirt, then transfer them to a strainer to rinse.

• Always store your greens in the refrigerator until you’re ready to use them.

Watch this video – Is Organic Really Better? Healthy Food or Trendy Scam?

Written by Jessica Resendez

Author Bio:

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook