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4 Simple Ways To Relieve, Overcome, & Hopefully Avoid Back Pain

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Take a moment and breathe. Place your hand over your chest area, near your heart. Breathe slowly into the area for about a minute, focusing on a sense of ease entering your mind and body. Click here to learn why we suggest this.

In my experience, few common injuries are more debilitating than those affecting our back. It’s one of those things where you don’t realize how much you rely on something until it’s no longer supporting you, and then even the most ordinary of actions become deliberate, uncomfortable choices.

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What makes back pain even more frustrating is that it can be caused by even the simplest of actions, such as picking something up incorrectly or sitting incorrectly for an extended period of time.

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Since we all need to do these behaviours regularly, avoiding potential back pain triggers seems nearly impossible, and the below back pain statistics — courtesy of the American Chiropractic Association —would seem to support that notion:

  • Low back pain is the single leading cause of disability worldwide, according to the Global Burden of Disease 2010.
  • Back pain is one of the most common reasons for missed work.  In fact, back pain is the second most common reason for visits to the doctor’s office, outnumbered only by upper-respiratory infections.
  • One-half of all working Americans admit to having back pain symptoms each year.
  • Americans spend at least $50 billion each year on back pain—and that’s just for the more easily identified costs.

Rather than admitting defeat and resigning yourself to living in discomfort, I’d like to present a list of 4 simple things that can both help you to overcome back pain when it strikes, and hopefully avoid it altogether in the future.

1. Stretch It Out

To many of us, stretching is something that we associate (and thus only partner) with other forms of physical activity. We’ll stretch before and/or after working out or playing a sport, but will rarely stretch for any other reason.

While there are multiple schools of thought (view 1 | view 2) as to whether stretching before these activities is beneficial or not, stretching in general is undoubtedly good for us. The issue is that most of us approach stretching with the same mentality that has made the pharmaceutical industry into the juggernaut that it is: we choose to be reactive rather than proactive.

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Instead of waiting for back pain to kick in before you stretch it out, why not make stretching a part of your normal routine? There are number of helpful and quick stretches that you can easily incorporate into your daily life, including this video, which outlines a 1 minute daily stretch regimen specifically focused on preventing sciatica issues.

2. Put Down The Cell Phone

With the recent (and to me ridiculous) global embrace of Pokémon Go, this may seem even more impossible than it already was, but it’s time for us all to put down our cell phones. I’m not suggesting that we completely discard them, but rather that we stop letting them be the focus of our lives.

They are truly powerful, valuable, and fun tools, but not enough to warrant the average 46 times, according to Time Magazine, that Americans check in on them each day. Even putting all of the EMF related concerns aside, our cell phones are doing a number on our bodies by promoting poor posture.

Even the slightest of tilts drastically impacts the amount of weight and pressure we put on our neck, spine, and backs — as elaborated on in this article. Considering how much we use them for, it’s no wonder that back related issues continue to be a major health complaint worldwide.

Continue to use your cell phone as necessary, but be conscious of your usage. Make an effort to minimize it when possible and find a way to break the habit of checking it unnecessarily.

3. Invest In What You Sit In

As much as we would love it to be otherwise, the majority of us work jobs that require us to spend a large portion of our day seated in a chair. This may seem harmless enough, but as a recent Ted-Ed video illustrated, this may be affecting us more than we think.

The best way to combat this damage is to invest in a good chair. One particular chair that I have had the opportunity to experience firsthand is the CoreChair, an ergonomically designed seat that is scientifically proven to improve the way you sit.

The CoreChair provides the support your back needs while also encouraging healthy movement, thanks to its mobile seat, all of which help prevent back pain and discomfort.

Investing in a chair like this may, in the short term, seem like an extravagance that few can afford, but the investment made on your well-being now will pay for itself (and then some) in the years to come.

Check out the CoreChair here.

corechair

4. Walk With Your Head Held High

A final adjustment we can all make is in the way that we walk. Most of us, and understandably so, do the majority of our walking unconsciously, since it is something we can do without much focus or effort.

The only challenge with this is that far too many of us walk in ways that further promote back, neck, and shoulder issues (among others). A general rule of thumb that I’ve learned is to always pay attention to the angle of the chin when walking. The more parallel the angle of your chin is to the floor, the more likely it is you are walking with good posture.

Keep these tips in mind, and you may just surprise yourself by how much better you feel.

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Alternative News

Lebanese Hospital Becomes The World’s First To Go 100 Percent Vegan (Food)

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CE Staff Writer 7 minute read

In Brief

  • The Facts:

    A hospital in Lebanon has become the first in the world to adopt a completely vegan menu.

  • Reflect On:

    Are people aware of the physical and emotional torture the majority animals we eat go through? Are people aware that a diet free of animal products can be very beneficial for human health. Are people aware that animal agriculture is destroying Earth?

Before you begin...

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Take a moment and breathe. Place your hand over your chest area, near your heart. Breathe slowly into the area for about a minute, focusing on a sense of ease entering your mind and body. Click here to learn why we suggest this.

At the beginning of March, Hayek Hospital in Beirut, Lebanon became the first hospital in the world to serve 100 percent vegan only meals. Prior to this change, patients had a choice between animal based meals and vegan meals, and included with that was information about the health benefits of choosing plant-based foods versus the dangers of consuming animal products. The hospital made the announcement via their Instagram page, stating that “Our patients will no longer wake up from surgery to be greeted with ham, cheese, milk, and eggs…the very food(s) that may have contributed to their health problems in the first place.”

When the World Health Organization classifies processed meat as a group 1A carcinogenic (causes cancer) same group as tobacco and red meat as group 2A carcinogenic, then serving meat in the hospital is like serving cigarettes in a hospital. When the CDC (Centers for Disease Control and Prevention) declare that 3 out of 4 new or emerging infectious disease comes from animals. When adopting a plant based exclusive diet has been successfully proven not only to stop the evolution of certain diseases but it can also reverse them. We then, have the moral responsibility to act upon and align our beliefs with our actions. Taking the courage to look at the elephant in in the eye.

Their various statements also point to the role that animal agriculture plays in spawning infectious diseases, citing the Centers for Disease Control’s estimate that 3 out of 4 new or emerging infectious diseases come from animals. “We believe it’s well about time to tackle the root cause of diseases and pandemics, not just treat symptoms,” they note.

This was a great statement. The modern day medical industry only seems to be focused on medications, and only medications that can turn a hefty profit, to treat and cure disease instead of addressing root causes. It’s good to see things changing, but a big problem remains. If a plant that grows in abundance, for example, has the potential to cure a disease, will we ever hear about it? Will the medical industry be interested in it? Probably not, but when a drug is made and patented from that plant in a specific way, that’s when we will. This is not to say that modern day medicine is useless, but today now more than ever a big problem exists, and this problem may be killing more people than it’s helping.

Arnold Seymour Relman (1923-2014), a Harvard professor of medicine and also a former Editor-in-Chief of NEMJ, was frustrated that “the medical profession is being bought by the pharmaceutical industry, not only in terms of the practice of medicine, but also in terms of teaching and research. The academic institutions of this country are allowing themselves to be the paid agents of the pharmaceutical industry. I think it’s disgraceful.” (source)

According to Forks Over Knives,

While Hayek is the first hospital to completely purge animal products from its menu, a number of hospitals have begun offering more plant-based options in recent years. Both New York and California have enacted laws requiring hospitals to offer a plant-based option with every meal. In 2018 NYC Health + Hospitals/Bellevue launched the Plant-Based Lifestyle Medicine Program to help patients transition to a whole-food, plant-based lifestyle.

The American Medical Association passed a resolution in 2017 calling on U.S. hospitals to provide healthful plant-based meals to promote better health in patients, staff, and visitors. The American College of Cardiology has issued similar recommendations.

In my opinion, “veganism is a very fine form of nutrition” (Dr. Ellsworth Wareham, heart surgeon), and as mentioned above, there is plenty of science to back up that statement.  I’ve written about it many times before from a health perspective.

Here’s an article that goes into more detail and science if you’re interested, it also addresses history, and how our teeth and guts are designed and more. Here’s another one regarding a study that found a strong association between eating animal protein and a premature death from all causes, including multiple cancers and type 2 diabetes.

The studies cited in that article note that meat eating is strongly associated with up to a 75 percent increased chance of early mortality, and that protein from animals may cause harm, while protein from plants may help reverse disease and have a protective effect.

There are hundreds of these studies, and the ones I cite are just a few examples.

This is obviously a very controversial topic in the eyes of many, and it’s not hard at all to find conflicting information on the subject. I am no doubt bias in my beliefs and opinions here.

One thing is for certain, the way we treat animals on this planet is extremely heartbreaking and unnecessary. Animals are separated from their families, raised for slaughter and are kept in torturous conditions on a daily basis. It’s truly unbelievable and horrific. It’s the biggest genocide and example of both physical and emotional torture the world has ever seen. I don’t think anybody can witness what really goes on in most slaughterhouses can come out not being impacted.

On top of this, animal agriculture is one of, if not the greatest contributer to environmental degradation and pollution on our planet. Animal agriculture is actually the leading cause of deforestation. Every single day, close to 100 plant/animal/insect species are lost because of this practice.

Final Thoughts: At the end of the day it seems that, from a health perspective, processed meats, and other meats are no doubt harmful to human health. People can make the argument that other animal products may not be and that we are meant to consume them. People can also make the complete opposite argument. One thing that can’t be argued is, again, the torture, physical and emotional abuse that comprise the source of where animal products come from for the majority of people who eat them.

There is a big split, as with many other topics, amongst people on this issue. There are even vegan influencers who are creating splits within the ‘vegan community’ itself, which is unfortunate. I personally believe that, from a health perspective, animal products are not at all required for anybody and are again, overall, harmful to human health.

The more pressing issue, again, is the treatment of our animal brothers and sisters, and how we are constantly using and abusing them. It’s indicative of world that lacks empathy, compassion, understanding and love, as well as our inability to see ourselves in another. This can be seen in many aspects of the current human experience, be it war, human trafficking and more. That being said, it’s great to see human consciousness shifting towards a more compassionate, empathetic type of awareness. This is evident by the “vegan” movement alone, as it’s become quite large over the past few years and will continue to grow. Some of the biggest animal food producers have already gone out of business, and it’s great to see more people in the health community as well recognize that it’s a win for health, a win for environment, and most importantly, a win for the very emotional, intelligent, animals, who are similar to us in so many ways. We have so much to learn from them.

Dive Deeper

Click below to watch a sneak peek of our brand new course!

Our new course is called 'Overcoming Bias & Improving Critical Thinking.' This 5 week course is instructed by Dr. Madhava Setty & Joe Martino

If you have been wanting to build your self awareness, improve your.critical thinking, become more heart centered and be more aware of bias, this is the perfect course!

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Awareness

Caloric Restriction vs. Fasting: Why One Can Result In Weight Gain While The Other Helps Burn Fat

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CE Staff Writer 3 minute read

In Brief

  • The Facts:

    In the video below, Dr. Jason Fung explains the difference between caloric restriction and sending the body into "starvation" mode compared to fasting.

  • Reflect On:

    Fasting has been used as a health intervention for thousands of years, and is being used today by doctors who are educated on the topic. Why is it completely ignored by mainstream medicine? Is it because "big pharma" can't make any money off of it?

Before you begin...

Coherent icon

Take a moment and breathe. Place your hand over your chest area, near your heart. Breathe slowly into the area for about a minute, focusing on a sense of ease entering your mind and body. Click here to learn why we suggest this.

Some would say that the best solution to weight gain is eating right and exercising. I couldn’t agree more. Obesity is one of the deadliest problems humanity faces today, and just as important as diet and exercise is for addressing this issue, even more important are the emotional and personal reasons as to why so many people damage themselves and make themselves more prone to serious disease.

Apart from diet and exercise, initiating a proper fasting regimen can have tremendous health outcomes, especially for overweight people. It wasn’t but a decade ago when fasting to lose weight was considered unhealthy and dangerous. Today, we have a tremendous amount of science that’s been published clearly showing that fasting can be an effective health intervention for people of all body types, especially for people who are overweight and suffer from certain diseases. It’s an excellent way to help your body burn fat. Fasting has been used and is currently being used as an intervention for type two diabetes, cancer and more. Fasting has been shown to trigger stem cell regeneration, autophagy, which in turn can help clear out toxins and damaged cells, repair DNA, improve metabolism, lower blood sugar, boost brain function, reduce the risk of age related disease, lessen inflammation which improves a wide range of health issues from arthritic pain to asthma and more. It’s no wonder why so many ancient cultures from different parts of the world used fasting as medicine and as a health intervention.

As shown in the science, fasting is generally safe for everybody. This many not be true if you already have underlying health conditions or are taking certain medications. This is why it’s important to consult a health professional about it, but the issue is, the majority of health professionals are not well educated in fasting interventions. Those who have educated themselves have been treating their patients with fasting and are drawn to it due to its ability to provide so many benefits.

One of these doctors is Dr. Jason Fung, who on his blog and his YouTube channel, as well as the books he’s written provides a wealth of information and science regarding fasting. I often refer people to the work of Fung, or others like Dr. Valter Longo if they want to begin their own research about fasting. Again, there is a wealth of science and “scholarly” articles available on the subject for anybody who wants to search for it as well. It’s not heard to find.

In the video below, Fung explains why fasting is much different from caloric restriction or having your body go into “starvation mode.”  You can also check out his article, “The difference between calorie restriction and fasting” for some great information as well.

Dive Deeper

Click below to watch a sneak peek of our brand new course!

Our new course is called 'Overcoming Bias & Improving Critical Thinking.' This 5 week course is instructed by Dr. Madhava Setty & Joe Martino

If you have been wanting to build your self awareness, improve your.critical thinking, become more heart centered and be more aware of bias, this is the perfect course!

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Health

Study Suggests Risk of Death From Loneliness May Be Greater Than Obesity

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CE Staff Writer 5 minute read

In Brief

  • The Facts:

    According to a study at Brigham Young University, heightened risk for mortality from a lack of social relationships is greater than that from obesity.

  • Reflect On:

    At the deeper levels, is "loneliness" the problem or is it our mindstate? Is it our perception of loneliness that's a problem? Some thrive with a lack of social interaction, that being said, most of us are indeed social beings who desire connection.

Before you begin...

Coherent icon

Take a moment and breathe. Place your hand over your chest area, near your heart. Breathe slowly into the area for about a minute, focusing on a sense of ease entering your mind and body. Click here to learn why we suggest this.

Current evidence indicates that heightened risk for mortality from a lack of social relationships is greater than that from obesity.

Loneliness can reliably be linked to a significant increase in the risk of early mortality, according to a study at Brigham Young University. Head author, Julianne Holt-Lunstad, notes that “substantial evidence now indicates that individuals lacking social connections (both objective and subjective social isolation) are at risk for premature mortality.”

Holt-Lunstad believes the risks associated with loneliness are already greater than such established dangers as obesity:

Several decades ago scientists who observed widespread dietary and behavior changes raised warnings about obesity and related health problems. The present obesity epidemic had been predicted. Obesity now receives constant coverage in the media and in public health policy. The current status of research on the risks of loneliness and social isolation is similar to that of research on obesity 3 decades ago… Current evidence indicates that heightened risk for mortality from a lack of social relationships is greater than that from obesity.

Furthermore, she warns that “researchers have predicted that loneliness will reach epidemic proportions by 2030 unless action is taken.”

Why Are We So Isolated From Each Other?

From the long view, it can be said that Western civilization as a whole has fostered a gradual disintegration of our physical and social ties. With an emphasis on individual goals and an almost fanatical regard for personal achievement, the traditional institutions of family and community and their capacity to provide their members with a sense of belonging and shared purpose have become significantly fragmented.

The family unit has gone from large generations-linked mutual support systems to small and immediate units, sometimes involving single parents whose necessities make it very difficult to create a stable home environment for their children. Add to that the fact that more and more people are not even building families, and our society has more people living alone than at any other time in history. This includes the elderly, who are less likely to find a ‘fit’ living within their children’s families than ever before.

The decline of the ‘community’ is perhaps as significant as the disintegration of the family unit. In Western-style communities, people work as a collection of individual units interacting by specific functions rather than as an interrelated whole with a significant shared identity. Naturally, attempts are made today to join or build ‘communities’ all the time, but like the Meetup model, they are founded on the gathering of select people with similar interests and purposes, rather than a shared embrace of all people within a certain geographical area.

The Rise of Social Media

I believe the rise in prominence of social media has in part been fuelled by the sense of alienation we have long felt within our modern society. I don’t believe social media is the root cause of our loneliness, as some speculate, but rather a symptom of this much longer-standing social problem. Connecting via chats and web pages is just something that we have gotten into the habit of reaching for since it is so immediately accessible. But like any quick fix, it does not end up fulfilling our deeper needs, either individually or as a society.

If we see that our society has been slowly disintegrating over hundreds of years, then it becomes incumbent upon us as a society (if we can still even identify ourselves with our ‘society’) to take measures to remedy this situation. What those measures might be, though, given how things seem to be trending, is a matter of great conjecture.

On Being Alone  

One approach is to first acknowledge that Western society’s emphasis on the individual is not necessarily a bad thing. In fact, I believe that the development of personal integrity, creativity, and autonomy is a critical step in the evolution of human consciousness. Learning how to be alone with oneself is a part of that process. In his work entitled Pensées, French philosopher Blaise Pascal observed that “All of humanity’s problems stem from man’s inability to sit quietly in a room alone.”

As evidenced by Eastern gurus and mystics, one can be perfectly content in isolation. This can be greatly facilitated by the practice of meditation and other such methods that give us a direct perception of our energetic connectedness not only with other people, but with all things. In this higher state, the damaging emotional impact of loneliness and social isolation are not experienced.

Our Next Step

Still, the life of the yogi remains for the few. The rest of us, it seems, have come to this planet to interact, share, and love. And we have not incarnated into this dense physical world to get better at virtual relationships. At this stage, we have perhaps gotten a bit too accustomed to social isolation for our own good.

Holt-Lunstad notes that “although living alone can offer conveniences and advantages for an individual, this meta-analysis indicates that physical health is not among them.” She also cites another study that “has demonstrated higher survival rates for those who are more socially connected.” And then there is the seminal 75-Year Harvard University study, where “it was universally clear that without loving and supportive relationships, men in the study were not happy.” The message is becoming clear: we need to come together.

We are perhaps at a larger turning point in our development than most of us realize. It seems that we have reached the extreme edge of the exploration of individualism, and we are readying to move into greater balance with a collective identity. This is not a return to traditional ways, but rather a synthesis of our growth as individuals with the shared experience we are now hungering for. This synthesis signifies the next stage of our evolution.

Dive Deeper

Click below to watch a sneak peek of our brand new course!

Our new course is called 'Overcoming Bias & Improving Critical Thinking.' This 5 week course is instructed by Dr. Madhava Setty & Joe Martino

If you have been wanting to build your self awareness, improve your.critical thinking, become more heart centered and be more aware of bias, this is the perfect course!

Click here to check out a sneak peek and learn more.

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