Dr. Ian Smith’s Blog

How can a woman best alleviate or prevent back pain?

As we age, all of us will experience some type of back pain. The focus, then, is how do we reduce our risk of incurring a serious back injury. Many injuries are related to inappropriately lifting heavy objects. Here are some steps to prevent injury.

*slowly stretch your back and lower extremity 15 minutes every day, preferably first thing in the morning

*when lifting heavy objects, make sure you bend adequately at the knees and that you’re standing close to the object

*avoid sudden, jerky movements

*maintain proper posture while seated: keep head and shoulders erect and lower back is supported by the chair; stand and stretch at least once an hour

*don’t ignore stress: use good coping mechanisms such as deep-breathing exercises and relaxing physical activity to handle the stress in a healthy way

What’s the best way for a woman to boost her immunity?

Boosting one’s immunity is something that has been popularized in the media, but the truth of the matter is that it’s not as easy as we’re led to believe. There are, however, things you can do from a lifestyle standpoint that can give your immune system a better chance of staying strong and healthy.

*exercise regularly

*avoid infections through proper hygiene such as frequent hand washing and cooking meats thoroughly

*eat a diet high in vegetables, fruits, whole grains and low in saturated fats

*get adequate sleep on a regular basis

How can a woman improve her quality of sleep?

Here are five simple things a woman can do to improve her sleep.

*Lighten up on late meals and avoid eating heavy foods right before going to bed

*Avoid caffeine, alcohol, nicotine four to six hours before bed time

*Make the bedroom more sleep friendly: dark curtains, reduce noise, comfortable temp

*Go to sleep when you’re truly tired and not because you think it’s time to go to sleep

*Creating a bedtime ritual of doing the same thing each night tells your body it’s time to wind down

How do you think small actions can add up to a big health impact? Will simply being mindful of your health improve your general well-being?

Too often we look for dramatic, overreaching solutions to health problems when the answers are often much smaller and much more within our reach than we think. Choosing five specific health behaviors that you want to adopt into a permanent lifestyle is the beginning. Over the course of several months, you adopt a new behavior, adding them into your daily routine in a consecutive manner. You can’t just be mindful of your health, but you must also have an action plan. Whether it’s deciding to walk 1 mile every other day, make sure you have an annual check-up with your doctor, or decide to eat at least two servings of whole grains a day, small actions can add up to a big impact on your health.


Dr. Ian Smith's Blog

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