Women: Menopause- Health & Fitness Tips?

The Menstrual Cycle
https://www.youtube.com/watch?v=QfjiOZ-iCeA
*see Health: Suffering from Menstrual Cramps? goodnewshealthandfitness.wordpress.com

Menopause Know what to expect

*see Health: How to repair and deal with “loss” cartilage? goodnewshealthandfitness.wordpress.com

Menopause Facts, Signs & Menopause Symptoms Part 1

-Vaginal

6 common vaginal problems during menopause

Menopause – Symptoms and tips – YouTube

Managing Menopause: Overview of Symptoms, Update on … – YouTube

10 Tips To Deal With Menopause | Natural Health – YouTube

Natural Health
Published on Mar 25, 2018
10 Tips To Deal With Menopause | Natural Health

Menopause is a phase of a woman’s life that brings many new changes to the body, however there are 10 excellent tips for dealing with menopause:

1. Eat foods enriched in calcium and vitamin D , such as milk and eggs because they help strengthen bones;
2. Take chamomile tea or save at least 3 times a week as it helps to restore the body’s hormonal balance;
3. Do regular exercise 30 minutes a day , such as walking, water aerobics or Pilates;………….For more watch video in detail.
*some don’t recommend Milk due to it’s hormones and chemicals, unless it’s “grass fed”! 😉

Natural Treatments for Menopause

Dr. Josh Axe
Published on Feb 9, 2016
Natural Treatments for Menopause
http://draxe.com/5-natural-remedies-m…

Natural remedies for menopause symptoms — meaning those that don’t involve taking hormone replacement therapy drugs — are safe and can be helpful during this transition phase to decrease symptom severity and duration.

Top foods causing hot flashes and other menopausal symptoms
1) Processed Sugar – Yeast and candida overgrowth in the gut which causes inflammation
2) Processed Soy – Contain estrogens
3) Conventional Meats – Packed with hormones, steroids and antibiotics that affect your hormones causing low sex drive and low energy
4) Packaged Foods – Contain hydrogenated oils and refined flours
5) Artificial Sweeteners – Sucralose, Aspartame and Splenda
6) Gluten – Cause inflammation of gut lining and can lead to autoimmune disease

Top foods to help balance hormones and get rid of menopause symptoms
1) Healthy fats – avocado (high in potassium, magnesium and omega-9 fats)

2) Omega 3 fatty acid – wild-caught salmon and wild-caught fish
3) Grass-Fed beef – full of iron
4) Berries – High in Antioxidants
5) Flaxseeds and Flax Meal – sprouted or chia or hemp (add to a morning smoothie)
6) Coconut Products – balance blood sugar
7) Cruciferous vegetables – broccoli, cabbage, turnips, kale – help to remove phytoestrogens to detox

Supplements for menopause
1) Black Cohosh – http://draxe.com/black-cohosh/
2) Vitex – balance many hormones in body and help female organs
3) Adaptogen Herbs – ginseng, ashwagandha, holy basil
4) Omega-3 – Reduce inflammation
5) Collagen Protein Powder
6) Probiotics – Help digestion – 95% of serotonin is produced in gut
7) Essential Oils – Clary Sage and Thyme – balance hormones
• Ylang Ylang, orange, sandalwood (balance mood)

Lifestyle
1) Reduce stress
2) Detox Bath (epsom salts with essential oils)
3) Go on walks throughout the day
4) Give yourself some free time

*see Health & Fitness: How to increase Estrogen Levels and Keep it Balance? goodnewshealthandfitness.wordpress.com

10 Tips on Staying Fit Through Menopause – What to Expect & How to Cope.
https://www.youtube.com/watch?v=c4iCx5lKpLI
“..Menopause is defined as having no menstrual periods for a year and causes various changes to your body due to reduced production of estrogen and progesterone in your ovaries. The average woman goes through menopause somewhere between the ages of 48-55, but start preparing early since all that you do now can impact how intense the symptoms are and how your body is affected. Outplay and outlast the next chapter of your life by following these 10 quick tips! 1: Focus on your nutrition to help your body keep hormones balanced. Cholesterol is known to spike during the years surrounding your ever approaching menopause therefore eat right by consistently including vegetables and fruit in your diet and ward off recipes and foods high in sodium. 2: Recent studies found that middle aged women who engaged in aerobic exercises four times per week for six months experienced fewer mood swings, reduced night sweats and less irritability compared with those who didn’t. Exercise can be utilized as a relaxation technique during this frazzled time since it’s known to reduce stress chemicals like cortisol and adrenaline. 3: Menopause can be a great stress but it really doesn’t have to be. Find new hobbies, tap into meditation exercises and discover new joys this new phase has to offer. Like…finally not having any more periods?..”

Fitness

Pelvic Floor Exercises for Menopausal Women, with Jane … – YouTube

INNOVO
Published on Jul 25, 2017
Pelvic Floor Expert Jane Wake demonstrates at-home pelvic floor exercises designed specifically for menopausal women – the perfect bladder weakness treatment.

INNOVO®’s clinically proven, non-invasive Pelvic Floor Exerciser restores and strengthens your all-important pelvic floor, helping you regain control and get your confidence back. No more little accidents, no more awkward pads or liners, no more embarrassment. Suitable for both men and women, INNOVO® is clinically proven to work with 93% of users experiencing a significant reduction in leaks after just 4 weeks. A proven solution or a lifetime of pads? Find out more at http://www.restorethefloor.com


Pelvic: Vaginal Focus

Physical Therapist Pelvic Floor Exercises for Beginners

Pelvic floor exercises can help some women : *Strengthen weak pelvic floor muscles *Decrease prolapse symptoms *Improve prolapse support *Decrease incontinence problems *Improve sexual sensation *Improve pelvic floor tone *Learn how to relax pelvic floor muscles How to Find Your Pelvic Floor Muscles Your pelvic floor muscles sling from your pubic bone at the front to your tailbone at the back of your pelvis forming trampoline-like support at the base of your pelvis. Feel the position of your sit bones when you sit. Your pelvic floor muscles are located between your sit bones inside (not outside) your pelvis. They sit like a mini trampoline at the base or lower part of your pelvis.

Pelvic floor safe exercises, as seen on Morning’s with Kerri … – YouTube
https://www.youtube.com/watch?v=RpZ36wJPOEQ
*try to low impact or weight bearing exercises (more narrower when doing squats or lunges)

Pelvic Floor Exercises & Basic Kegel Exercises – YouTube

What vaginal changes happen during menopause? Can Kegel …

How to do Kegel Exercises that Strengthen Your Pelvic Floor – YouTube

Easy tutorial to teach the basic Kegel Squeeze for women. Kegel exercises help treat and prevent urinary incontinence (leaking), pelvic organ prolapse (bladder drop, rectocele), improve sexual function, and prepare and recover from the childbirth! Pelvic floor exercises are about strengthening your pelvic floor and supporting muscles of your abdomen and back to allow for health pelvic floor function. To be successful with your pelvic floor training, it is important that you learn to identify your pelvic floor muscles and exercise them correctly. This may take time and repetition. If the wrong muscles are exercised, you will see no improvement.

*see Fitness: Exercise tips for Seniors goodnewshealthandfitness.wordpress.com

How to Do Kegel and Pelvic Floor Exercises for Women – YouTube

Any other tips from “women” readers?

Good News Women
https://www.facebook.com/groups/498932756808795/

“Disclaimer: No part of this site is intended to diagnose, treat, or cure any illness. Nothing on this site is to be construed as medical advice; the authors are not doctors. Please discuss your personal health, including any options or ideas you may read on the internet (on this site or others) with your personal, qualified health practitioner before making changes to your diet or adjusting/discontinuing any medication. We are not responsible for any adverse outcomes associated with using or misconstruing advice or information on this site. THANK YOU for stopping at our site! May you find what your looking for and “God speed” to good health and prosperity!”

Follow us on IG or Instagram #healthfitnesslifeguy
https://www.instagram.com/healthfitnesslifeguy/

Medical: Parkinson’s Disease-Causes, Prevention, & Treatments

What Is Parkinson’s Disease? – YouTube

How Parkinson’s Disease Affects the Body — The Doctors – YouTube

People

Michael J. Fox on Oprah, 2002

Causes

Causes of Parkinson’s | American Parkinson Disease Assoc. apdaparkinson.org
“..cause of Parkinson’s disease is still unknown, although there is some evidence for the role of genetics, environmental factors, or a combination of both. It is also possible that there may be more than one cause of the disease. Scientists generally believe that both genetics and environment interact to cause Parkinson’s disease in most people who have it…”
6 Possible Causes of Parkinson’s Disease healthline.com

“.. There are several factors that may contribute to the disease…

6 Possible Causes of Parkinson’s Disease

Genetics
Environment
Lewy bodies
Loss of dopamine
Age and gender
Occupations
Research

Overview

Parkinson’s disease is a chronic disorder of the nervous system. It affects at least 500,000 people in the United States, according to the National Institute of Neurological Disorders and Stroke. Approximately 60,000 new cases are reported in the United States each year.

This disease isn’t fatal, but it can cause debilitating symptoms that impact everyday movement and mobility. Hallmark symptoms of this disease include tremors and gait and balance problems. These symptoms develop because the brain’s ability to communicate is damaged.

Researchers aren’t yet certain what causes Parkinson’s. There are several factors that may contribute to the disease.
1. Genetics

Some studies suggest that genes play a role in the development of Parkinson’s. An estimated 15 percent of people with Parkinson’s have a family history of the condition.

The Mayo Clinic reports that someone with a close relative (e.g., a parent or sibling) who has Parkinson’s is at an increased risk of developing the disease. It also reports that the risk of developing Parkinson’s is low unless you have several family members with the disease.

How does genetics factor into Parkinson’s in some families? According to Genetics Home Reference, one possible way is through the mutation of genes responsible for producing dopamine and certain proteins essential for brain function.
2. Environment

There’s also some evidence that one’s environment can play a role. Exposure to certain chemicals has been suggested as a possible link to Parkinson’s disease. These include pesticides such as insecticides, herbicides, and fungicides. It’s also possible that Agent Orange exposure may be linked to Parkinson’s.

Parkinson’s has also been potentially linked to drinking well water and consuming manganese.

Not everyone exposed to these environmental factors develops Parkinson’s. Some researchers suspect that a combination of genetics and environmental factors cause Parkinson’s…”

Parkinson’s disease – causes, symptoms, diagnosis … – YouTube

Prevention

4 Clinically Proven Ways To Avoid Parkinson’s & Alzheimer’s – YouTube

Preventing Parkinson’s Disease With Diet – YouTube

Treatment

“Lessen” Symptoms

Solutions for Parkinson’s Disease – YouTube

Natural Remedies to Improve Parkinson’s Symptoms – YouTube

Treating

Treating Parkinson’s Disease With Diet – YouTube

Parkinson’s Disease Natural Treatment & Remedies — in 5 Steps By Dr. Josh Axe, DC, DMN, CNS April 17, 2018 draxe.com
5 Steps of Natural Treatments for Parkinson’s Disease
Step 1:
Best Foods for Treating Parkinson’s

It’s important for Parkinson’s patients to eat a whole foods, nutrient-dense diet that includes plenty of fresh organic fruit, vegetables and high-quality meats. Removing processed foods and those that contain preservatives, synthetic ingredients and other chemicals is also very beneficial.

To improve this condition, start with a healthy Parkinson’s disease diet that includes the following foods:

Raw foods: Raw fruits and vegetables provide antioxidants to help reduce free radical damage and lower inflammation.
High fiber foods: Constipation is common among Parkinson’s patients, so be sure to eat plenty of fiber and also stay adequately hydrated to help improve bowel functions.
Healthy Fats: Consuming healthy fats can support neurological health and help prevent worsening moods. Add in foods like wild-caught fish, avocado, coconut, pastured butter, and sprouted nuts or seeds like walnuts and flax.
Cold-pressed oils: Olive oil used as salad dressing can provide essential vitamin E, which acts as an antioxidant. Coconut oil and palm oil are also beneficial oils to include in your diet since they have anti-inflammatory effects.

Omega-3 foods: Increasing omega-3 intake can help elevate dopamine levels and reduce inflammation. Focus on consuming wild seafood several times weekly, as well as including nuts and seeds in your diet.
Fresh vegetable juices: These help provide essential vitamins and mineral. Fresh juice is also hydrating and can help with constipation.
Having protein at dinner only: Keeping protein levels moderate throughout the day has been shown to help reduce the symptoms of Parkinson’s. (9)
Green Tea: Green tea contains polyphenol antioxidants that help fight free radicals. It also contains theanine, which elevates dopamine levels in the brain. Try drinking three cups a day to reap the most benefits.

Many people also benefit from eliminating grains completely.
For more details on increasing intake of nutrient-dense foods, check out the Healing Foods Diet Plan.
..”

Natural Cures For Parkinsons Disease – YouTube

Healing Parkinson’s Disease Naturally … My Recovery Protocol! fredphillips.wordpress.com
“..There were actually six factors, I believe, that led to me developing the brain fog [which I wrote about in an earlier blog]:

excessive drinking
high stress
poor diet
two severe head injuries [I had two major concussions when I was a teenager]
several traumatic experiences in the years leading up to it [including the loss of two close friends]
the loss of two lifelong dreams (becoming a veterinarian and a pro hockey player).
..

There are several reasons why I decided to take a natural approach. First, the only solution allopathic medicine offers involves medication and I am fundamentally opposed to using medication to treat chronic health conditions. Medications only suppress symptoms, they don’t heal. They also come with side effects and Parkinson’s medications can have nasty side effects, including anxiety, depression and hallucinations. [I still shudder every time I think about a drug I’ve seen advertised on TV that suppresses your craving to smoke, but can cause you to have suicidal thoughts.]…

The protocol includes:

Understanding and attitude
Diet
Detoxification
Exercise
Bodywork
Eliminating stress
Releasing unresolved emotional pain
Letting go of anger and fear
Remapping the brain
Spiritual practice
..”

Effective Treatments Reverse Parkinsons Disease Naturally – YouTube

Fitness

Parkinson’s Exercise Program – A Getting Started Guide – YouTube

Exercises for Parkinson’s: Balance Exercises – YouTube
https://www.youtube.com/watch?v=wkDiOCIX_xA
*see Fitness: How “Balanced” are you? goodnewshealthandfitness.wordpress.com

<p.
Exercises for Parkinson's: Strengthening Exercises – YouTube

Parkinson's exercise tips for mild symptoms – YouTube

Boxing fitness for Parkinson's patients – YouTube

5 Great PD Exercises – YouTube

7 Helpful Hand Exercises for Parkinson's (to Improve … – YouTube

will help you improve your …
10 Minute Parkinson's Exercise Sampler – YouTube

HEALING

*see Deep Thought: Why doesn’t God “heal” everybody? goodnewseverybodycom.wordpress.com

Parkinson’s Disease miracle healing – John Mellor Healing Prayer in …

Woman Healed of Parkinson’s Disease by God documentedhealings.com
“..Watch this great testimony of a woman healed of Parkinson’s disease by God! It’s a great example of someone in persistent prayer like the parable of the “widow and the unfair judge” from Luke 18:1-8
Then Jesus told them a parable to show them they should always pray and not lose heart. 2 He said, “In a certain city there was a judge who neither feared God nor respected people. 3 There was also a widow in that city who kept coming to him and saying, ‘Give me justice against my adversary.’ 4 For a while he refused, but later on he said to himself, ‘Though I neither fear God nor have regard for people, 5 yet because this widow keeps on bothering me, I will give her justice, or in the end she will wear me out by her unending pleas.’” 6 And the Lord said, “Listen to what the unrighteous judge says! 7 Won’t God give justice to his chosen ones, who cry out to him day and night? Will he delay long to help them? 8 I tell you, he will give them justice speedily. Nevertheless, when the Son of Man comes, will he find faith on earth?”..”

Testimony Parkinsons Healed

Healed of Parkinsons & Neuropothy cccnewcastle.com
“..This is my chance to share my story of the Lords healing powers to a person who had very little hope and had given up on life all together. Over four years ago I was diagnosed with Parkinson’s and had severe Neuropathy in my legs and ankles. The illness had progressed so bad and so fast that my ankles and feet were black in color and so sore and burning that I could not stand without a cane or walker. My weight had ballooned because I was unable to exercise enough to keep it down and stable which made my situation even worse. During this time my family and I had not been to church in a long time and we had lost our walk with the Lord. I had gone to several Doctors and specialists and each one gave me no hope to hang on to. I was giving in to this heartache and ready to die, in fact that was my prayer at that time…”

Cast Out Spirits Of Parkinson’s Disease – YouTube

Prayer

Prayer For Healing Parkinson’s Disease! Calling All Prayer Warriors …

Follow us on IG or Instagram #healthfitnesslifeguy
https://www.instagram.com/healthfitnesslifeguy/

Good News Medical
https://www.facebook.com/groups/339628506163473/

“Disclaimer: No part of this site is intended to diagnose, treat, or cure any illness. Nothing on this site is to be construed as medical advice; the authors are not doctors. Please discuss your personal health, including any options or ideas you may read on the internet (on this site or others) with your personal, qualified health practitioner before making changes to your diet or adjusting/discontinuing any medication. We are not responsible for any adverse outcomes associated with using or misconstruing advice or information on this site. THANK YOU for stopping at our site! May you find what your looking for and “God speed” to good health and prosperity!”

Fitness & Health: Fun Creative Family Activities

Make Fitness Fun for the Whole Family eatright.org
“Being active at an early age can lead to a lifelong habit of physical activity, promote a healthy weight throughout adolescence and adulthood, and help prevent diseases such as cancer and stroke. Children who participate in exercise can develop a variety of physical, mental and social skills in fun, playful ways, including team sports, bike riding or just playing tag…

Put Action in Your Lifestyle

Regular physical activity is just as important to a healthful lifestyle as smart eating. Apply the same principles of variety, balance and moderation to both your food choices and your physical activities.

Variety. Enjoy many different activities to move different muscles, such as power walking for your heart and leg muscles, gardening for arm muscles and sit-ups for abdominal muscles….”

30 Ways to Spend More Time with Your Family | Families for Life familiesforlife.sg

Health

How to Keep Your Body Clean, Eat Healthy & Stay Fit With Exercise – Learning Game for Kids

Kids Games + Activities free online nutrition and health games healthyeating.org

“..Try these free online learning games about nutrition and healthy eating. Whether at home or school, our interactive games and tools will teach children and teens about healthy eating, exercise and where their food comes from. These online games are not only fun, but parents and teachers like them because they are educational too! ..”

Educational Children’s Healthy Food Games- Free Flash Computer … nourishinteractive.com

Games | Choose MyPlate choosemyplate.gov

“..Games

Every kid can have a MyPlate adventure! Make your way through all the food groups with these fun games…”

Five Fun Tips to a Healthy Happy Family – (for Parents) | Anytime is Learning Time | Twin Cities PBS

The Healthy Habits Song For Kids – YouTube

Fitness

Fun Fit Family Activities

50 Children’s Books that Promote Fitness prettywellness.com

Physical Activity and Kids Let’s Move It! – YouTube

5 Ways To Get Healthy As A Family This Year! | Daily from … – YouTube

Millennial Moms
Published on Jan 13, 2017
Exercise is an important component of a healthy lifestyle. But did you know taking part in daily fitness activities as a family has numerous benefits as well!!? It’s Fun, creates meaningful bonding, provides extra motivation and encouragement and establishes lifelong habits. So get out there as a family this new year and have fun!! 💋
*Kayaking, hiking, etc..

*see Health & Fitness: How Can Children Have An “Active” Lifestyle? goodnewshealthandfitness.wordpress.com

Indoor

Fun kids game – crazyball with http://www.DawnBland.com

15 ways to keep kids active indoors (even if you don’t have much space) todaysparent.com
“..With the help of some of our resourceful readers, we’ve rounded up 15 of our favourite indoor activities kids can play to stay active…”

Fitness Blender Kids Workout – 25 Minute Fun Workout for Kids at Home

Video Games

The Fortnite Dance Workout – YouTube

Outdoor

Fun Ways to Stay Fit & Healthy this Summer – YouTube

Baseball
*see Movie Reflection: “Field of Dreams” goodnewseverybodycom.wordpress.com

Hey Dad. Do you want to have a catch?

//www.instagram.com/embed.js

*see Fitness: Various “Home” & “Backyard” Exercises goodnewshealthandfitness.wordpress.com

Any other creative fun family activities to stay “healthy” and “fit” as a family?

Tribute to NATIONAL FAMILY HEALTH & FITNESS DAY USA – Last Saturday in September nationaldaycalendar.com

#FamilyHealthAndFitnessDayUSA

Follow us on IG or Instagram #healthfitnesslifeguy
https://www.instagram.com/healthfitnesslifeguy/

Good News Fitness
https://www.facebook.com/groups/200881643388248/

“Disclaimer: No part of this site is intended to diagnose, treat, or cure any illness. Nothing on this site is to be construed as medical advice; the authors are not doctors. Please discuss your personal health, including any options or ideas you may read on the internet (on this site or others) with your personal, qualified health practitioner before making changes to your diet or adjusting/discontinuing any medication. We are not responsible for any adverse outcomes associated with using or misconstruing advice or information on this site. THANK YOU for stopping at our site! May you find what your looking for and “God speed” to good health and prosperity!”

Good News Family
https://www.facebook.com/groups/537041852992814/

Health & Fitness: How to increase Estrogen Levels and Keep it Balance?

12 Tips to Balance Estrogen Levels Naturally In Hormone Balance, Medications, Weight Loss | by Dr. Jockers | Comments are closed | Affiliate Disclosure drjockers.com
“Dangers Behind Hormone Replacement:

When hormones such as thyroid, estrogen, & progesterone are supplemented through prescriptions, creams, & contraceptives such as birth control pills, they are abnormally flooding their body with an unnatural amount of hormones (2, 3). This causes several responses within the body:..

12 Tips to Balance Your Hormones:

..3. Anti-Inflammatory Diet: Keep grains, sugars, bad fats and commercialized meat out of your diet. Load up on non-starchy veggies, low-glycemic fruit (lemons/limes, grapefruit, berries, granny smith apples), organic meat, good fats (coconut, grass-fed butter/ghee, olives, olive oil and avocados). Use herbs in abundance and fermented foods and tonics like apple cider vinegar

4. Practice Intermittent Fasting: Doing a liquid fast for 16-24 hrs daily or even just a few days a week can be an incredible practice to improve detoxification pathways. I personally enjoy doing 16-18 hour fasts daily where I eat my meals between a 6-8 hour eating window (12-7pm for example)….”
How to Boost Estrogen Levels by JAIME HERNDON Last Updated: Aug 14, 2017 livestrong.com
“..Estrogen is a naturally occurring female hormone that helps regulate the menstrual cycle and is important in the typical sexual development of females, says the Mayo Clinic. The body makes varying amounts of estrogen throughout the lifespan, with levels dropping off after menopause. There may be other reasons for a reduction in estrogen, like a medical condition or extreme weight loss. Raising estrogen levels can be done in a variety of ways, but it must be done under a doctor’s care, as too much estrogen can have negative health effects…”

16 Signs Your Estrogen Is Low — And What You Can Do About It bustle.com
“..For some people, having low estrogen is genetic. Other people end up with low levels of this hormone because they have a thyroid disorder, ovarian cysts, or because they’ve undergone chemo or radiation. If you have very low body fat (due to too much exercise or not eating enough), you might also be causing your body to have low estrogen. If your weight was really low when you were going through puberty (for instance, if you were a gymnast or you were struggling with an eating disorder), that may have caused delays in development of your secondary sex characteristics.

Having low estrogen means that your levels of this hormone are low compared to the other hormones in your system. Estrogen levels vary widely from person to person, so it’s more important to know how the levels of this hormone changes in your body over time, as opposed to the actual measurable amount. Your estrogen levels decline naturally as you get closer to menopause, so many of the signs of low estrogen are what you’ve heard of as menopause symptoms — but low estrogen can actually cause a lot of other changes. It’s important to note that these symptoms can vary from person to person, and some of them are dependent on how low your estrogen actually dips…”

Foods

10 foods that increase estrogen levels naturally By: Emily Lunardo | Women’s Health | Tuesday, April 11, 2017 – 02:00 PM .belmarrahealth.com
‘…If you happen to be experiencing symptoms of low estrogen, there are several estrogen-rich foods that may help boost your estrogen level. These foods contain phytoestrogen, which is a plant-based estrogen that mimics estrogen once it is processed by the body. The following is a list of foods that are known for containing excessive amounts of phytoestrogens. It is important to keep in mind that estrogen rich foods may have unwanted effects in men.

Soybean products: Soy is a rich source of phytoestrogen and comes in a variety of easy to consume forms like soy milk, tofu, or edamame. Soy products are the greatest source of isoflavones, a class of phytoestrogen that can be easily consumed in your diet. Soy is also a great source of protein, making it an ideal meat substitute for vegans and vegetarians.

Flaxseeds: These little seeds contain up to three times the phytoestrogens of soybeans, but your body will not reap their benefits unless they are cracked or ground prior to consumption. Also high in fiber, flaxseeds will make you feel full and may aid in weight loss and in the reduction of cholesterol.

Sesame seeds: Whole seeds—or even sesame oil—contain lignans (a chemical compound found in plants) that possess phytoestrogens. The seeds are also loaded with fiber and are a great source of minerals.

Beans: They are relativity high in phytoestrogens, but they don’t get much attention. Beans are known for having a high fiber content, which helps to control cholesterol levels. Types of beans include peas, pinto bean, and lima beans

Dried Fruit: Not only are they a healthy snack, but they also contain a modest amount of phytoestrogens. It is advised to limit how much you eat, as dried fruit does contain a lot of calories. Apricots, dates, and prunes are good sources.

Bran: Wheat bran is a reliable way get your dose of phytoestrogens. It can be found in muffins, bread, and cereals.

Nuts: Several types of nuts, including pistachios, chestnuts, hazelnuts, and walnuts, are great sources of phytoestrogens.

Alfalfa Sprouts: Naturally low in calories and carbohydrates, alfalfa sprouts are an excellent choice.

Chickpeas: A reliable source of phytoestrogens that are also high in fiber and protein.

Olives and olive oil: Having a bevy of healthy effects for your hair, skin, nail, and heart, they are also great for your hormone levels…”

Personal Stories:

Increase Estrogen Levels Naturally

*see Women: Menopause- Health & Fitness Tips? goodnewshealthandfitness.wordpress.com

Any other tips from “women” readers?

Good News Women
https://www.facebook.com/groups/498932756808795/

“Disclaimer: No part of this site is intended to diagnose, treat, or cure any illness. Nothing on this site is to be construed as medical advice; the authors are not doctors. Please discuss your personal health, including any options or ideas you may read on the internet (on this site or others) with your personal, qualified health practitioner before making changes to your diet or adjusting/discontinuing any medication. We are not responsible for any adverse outcomes associated with using or misconstruing advice or information on this site. THANK YOU for stopping at our site! May you find what your looking for and “God speed” to good health and prosperity!”

Follow us on IG or Instagram #healthfitnesslifeguy
https://www.instagram.com/healthfitnesslifeguy/

Supplements: Good and Bad of Creatine?

GOOD

Creatine 101 All You Need To Know!



Benefits:
-Improved performance – strength, power, speed, endurance
-Longer / larger work volume

Improves:
-maximal strength + muscular endurance
-hydration
-increase anaerobic power and performance
-lean body mass + muscle density
-improves functions associated with neuromuscular disease

The 10 Myths of Creatine , from youtube.com
“Published on Oct 14, 2012

Hi, Shawn Phillips here.
Enjoy my response to the 100’s of questions I get about Creatine, the supplement we launched at EAS in the mid 90’s… wow. Time flies. And this is STILL the #1.
https://GetFullStrength.com..”

“What Happens When I Stop Taking Creatine?”



The first is the additional water retention that is held inside of the muscle cell. After stopping creatine for around 2 or 3 weeks, this particular benefit will in fact be lost. Creatine requires additional water in order to be stored inside of your muscle cells, and when you stop using creatine, those extra water stores will flush out along with the creatine itself.

The second is the increased strength and gym performance. This one will vary quite a bit from person to person and it depends on how well you responded to creatine supplementation in the first place. Assuming you do respond well, you might notice a slight reduction in gym performance after cycling off creatine. However, it shouldn’t be too significant, and whatever additional muscle you originally gained from the creatine use should remain intact.

So, to sum it up, when you discontinue creatine use, you will lose the additional creatine water weight and you may experience a slight reduction in strength, but you likely won’t lose any actual lean muscle tissue that you gained.

The real question though, is why stop using creatine in the first place? There is no benefit to creatine cycling (going off creatine for a month, for example, isn’t going to give you any added benefits)… it is completely safe to use over the long term… and it’s also very inexpensive.

Assuming you are someone who benefits from this supplement, my advice is to just use it continuously, as I can’t see any reason why going off creatine would be beneficial.”

Creatine and Testosterone: King Of All Bodybuilding Supplements


“…
Creatine in my opinion is probably the number #1 supplement. I’ve been taking it for years and I recommend it to all men, even if they’re not building muscle.

Read about creatine and testosterone here – https://www.anabolicmen.com/creatine-&#8230;

Also, download the exclusive 30 man foods grocery list here to know what the top 30 foods are to boost your testosterone naturally: truthnutra.com/foods..”

Creatine Monohydrate 101: The Research Behind A Phenomenon! Matt Weik June 05, 2017 • 5 min read bodybuilding.com
“…Some research suggests creatine supplementation may serve as a buffer in the muscle and may decrease muscle lactate accumulation, enhancing performance in sport events dependent on the lactic acid energy system.

One consistent finding in most studies is an increased body mass. A week of creatine supplementation has been found to increase body mass by about 0.9-2.2 kilograms (2.0-4.6 pounds)” (Williams, 1998).
“In one study, creatine supplementation reduced ATP degradation by 30% and increased work output during two 30 second bouts of maximal isokinetic cycling” (Casey, 1996).
Paul Greenhaff, a British exercise physiologist said, “Creatine should not be viewed as another gimmick supplement; its ingestion is a means of providing immediate, significant performance improvements to athletes involved in explosive sports” (Williams, 1998).
..”

How to Use Creatine Effectively: 6 Things You Need to Know
https://youtu.be/ACMulj9PKGM
“..1. The first point we will go through is what type of creatine should you get. There are a variety of different types of creatine but most studies have concluded that creatine monohydrate delivers the same (or in some cases better) effect as the other forms of creatine. However, polyethylene glycosylated creatine is one molecule that may be better absorbed by the body than creatine monohydrate. 2. The next thing we go through is what you should take it with. Studies have shown that taking creatine with 96g of carbs or an equivalent of 47g of carbs and 50g of protein was able to increase muscle creatine stores by 60% more than taking it with just water. Based on this, we can assume it’s better to take creatine with a post-workout meal or shake. 3. This brings me to the next point which is when to take it. Based on previous information from the second point, I would advise to take it post-workout with a meal or shake. 4. I often get asked whether to do a loading, or cycling protocol when taking creatine. Studies concluded that loading protocols provide faster initial effects but provide the same long-term effect as non-loading protocols. Cycling protocols do not appear to provide a more enhanced effect. 5. How long should you take creatine for? If you are a responder and it’s helping with your strength, then take creatine regardless of whether you’re bulking or cutting. In the case that you get bloated and want to cut, I would stop taking it. 6. You can stack creatine with beta-alanine which may provide more enhanced effects than creatine alone. I suggest adding 3g of beta-alanine to your daily creatine intake. ..”

All About Creatine!
Jeremy Likness June 05, 2017 • 14 min read bodybuilding.com
Calculate Your Creatine Intake – Based On Total Bodyweight
“..Therefore, it is proposed that the above equations would be more accurate if based on lean mass. Following the previous example, the 200 lb individual at 20% body fat would have 160 lb of lean mass (200 lb [total weight] – (200 lb * 0.2) [fat weight] = 160 lb [lean weight])…”

With??
*see Health & Fitness: Ergogenic Aids & Energy Enhancing Supplements goodnewshealthandfitness.wordpress.com

Food Sources of Beta-Alanine by MICHELLE KERNS Last Updated: Oct 03, 2017 livestrong.com
“..
Pick Poultry

Turkey and chicken are some of the richest natural sources of alanine. A single cup of roasted chicken breast contains over 2 grams of the amino acid, while 3 ounces of cooked turkey breast supplies just under 2 grams a serving. To duplicate the amount of supplemental beta-alanine that showed a link between the amino acid and higher muscle carnosine levels in studies, you’d need to consume around 4 to 6 grams daily, or at least 2 cups of chicken breast and 6 ounces of turkey breast…”

Do I REALLY Need To Take Creatine Monohydrate?
https://youtu.be/ex2Zoi1TymY
*with carbs post workout

NEUTRAL

Is Creatine Safe? | Creatine for Muscle and Brain Performance- Thomas DeLauer


“Published on Sep 29, 2016

Is Creatine Safe? | Creatine for Muscle and Brain Performance- Thomas DeLauer:
Finally, one of the most popular questions! Is Creatine Safe? Want to Chat with me? Go to http:/www.ThomasDeLauer.com

An early study on creatine supplementation found a 20% increase in the stored creatine and phosphocreatine in the body when participants consumed 20 grams of creatine for several days in a row. This increase looks to be the upper limit with the remaining being excreted through urine. Many studies have shown benefits of creatine supplementation, including bench press, sprinting, high intensity exercise, among other fast cardio and weight training type workouts.

Side Effects:
Unfortunately studies have examined safety of creatine for less than two weeks, not for long term use. Many possible side effects include dehydration, muscle cramping, nausea, kidney damage and kidney stones, and renal damage. Creatine supplements are not monitored by the FDA and thus there is the danger of impurities in supplements.

Creatine as a Nootropic:
Nootropics are substances that people use to enhance their brain function, giving mental clarity, energy and health. Five percent of the creatine stored in our bodies is found in our organs, such as the brain. For your brain to work quickly, it needs readily available energy stores just like your muscles do! Neurons rely on the fast phosphagen cycle to create energy for communication. Vegetarians have been found to have lower levels of creatine stores in their brains. One study found creatine supplementation to enhance performance on some skills related to cognitive function.

Tips:
You can find dietary creatine in meats, particularly beef, wild game and wild caught fish. A common study protocol was to have participants take 20 grams per day for 5 or 6 days, so be sure not to exceed that quantity. It’s only beneficial for short duration, high intensity exercise, not for endurance sports.

Monohydrate

Build Muscle, Lose Fat & Stay Motivated! muscleandstrength.com
M&S weekly email newsletter sends you workouts, articles and motivation based on your goal.
“.. What is Creatine Monohydrate?

Creatine is similar to protein in that it is a nitrogen-containing compound, but is not a true protein. In the nutritional biochemistry world it is known as a “non-protein” nitrogen. It can be obtained in the food we eat (typically meat and fish) or formed endogenously (in the body) from the amino acids glycine, arginine, and methionine..”

Creatine Monohydrate:
The Advantages & Disadvantages
By Susan Moraa On 8 June 2014 In Creatine Supplements mycreatine.org
“..Naturally, creatine monohydrate is found in small quantities in the body where it assists in the generation of energy for the normal functioning of the cells. Although we have had other sportsmen and women using the modern and other mixtures of creatine, I highly recommend the use of simple, basic monohydrate because it is effective and completely safe. In fact, it is the only creatine supplement that has clinical trials backing up it’s validity as a muscle-building supplement…

Advantages

According to researchers creatine monohydrate not only increases the weightlifting performances but also all the other kinds of physical training including cardio.
Apart from getting enough energy to do extreme exercises for longer periods, creatine monohydrate will help your muscles recover more quickly.
By speeding up the fat burning process in your body, it will greatly assist you get lean muscle mass hence a fine body shape. This however will not happen if you don’t work out.
Creatine does not contain calories. This is a relief to those who fear adding excessive weight if they don’t exercise adequately.

Disadvantages

So long as you drink a lot of water during exercises after the consumption of creatine, you are safe; because creatine helps draw water to the muscles. Dehydration and muscles cramp are the results of not drinking enough water. Sometimes, due to the accumulation of creatine in the small intestines, you are bound to experience nausea and stomach pains. This can be avoided if you buy high quality creatine monohydrate and take the dosage as prescribed…”

Creatine Monohydrate Effects, Side Effects, Dangers … – YouTube

BAD

Why I don’t take CREATINE & Why you should STOP


“Published on Jun 2, 2016

If you are taking CREATINE watch this!

Listen, I know creatine is widely accepted by the athletic community, but I just don’t take it. In this video I will explain the reason why, as well as some reasons you may want to reconsider using it.

Thanks and God Bless,

Ron Williams – Natural Bodybuilder of the Decade
http://www.ironchestmaster.com

Bioenergetics and Nutrition: Creatine, Carbs, and Protein Kevin Cann Coach Nutrition breakingmuscle.com

‘…There are some negative consequences to taking creatine. Some studies suggest that creatine supplementation suppresses our body’s ability to create our own creatine. This means that if we take creatine while we train and then remove it at some point our training will slide backwards. Anecdotally, I have seen this happen to a few of my clients…”

*see Health & Fitness: Ergogenic Aids & Energy Enhancing Supplements goodnewshealthandfitness.wordpress.com

Follow us at..
#healthfitnesslifeguy
https://www.instagram.com/healthfitnesslifeguy/

Thoughts, suggestions, personal stories/experiences, feedback, etc..?

Good News Fitness
https://www.facebook.com/groups/200881643388248/

“Disclaimer: No part of this site is intended to diagnose, treat, or cure any illness. Nothing on this site is to be construed as medical advice; the authors are not doctors. Please discuss your personal health, including any options or ideas you may read on the internet (on this site or others) with your personal, qualified health practitioner before making changes to your diet or adjusting/discontinuing any medication. We are not responsible for any adverse outcomes associated with using or misconstruing advice or information on this site. THANK YOU for stopping at our site! May you find what your looking for and “God speed” to good health and prosperity!”

Medical: Parts of the Muscular System

Muscular System – Muscles of the Human Body – Human Anatomy innerbody.com

“..System

The muscular system is responsible for the movement of the human body. Attached to the bones of the skeletal system are about 700 named muscles that make up roughly half of a person’s body weight. Each of these muscles is a discrete organ constructed of skeletal muscle tissue, blood vessels, tendons, and nerves. Muscle tissue is also found inside of the heart, digestive organs, and blood vessels. In these organs, muscles serve to move substances throughout the body……

Muscle Types
There are three types of muscle tissue: Visceral, cardiac, and skeletal…

Anatomy and Physiology of Muscular System

Part 7 – Muscles of the human body

Anatomy Ch 9 – Muscular System


“Published on May 21, 2013

Muscular System – Thompson
Outline: https://docs.google.com/document/d/1f&#8230;
This video was put on as a test for one of my classes that I don’t teach anymore. I have no plans of redoing it or doing any more chapters for those who keep asking. There are 2 or 3 mistakes. Rectus abdominus originates on the pubis and inserts at the costal angle. Orbicularis oris is around the mouth and orbicularis oculi is around the eye. Brachioradialis originates on the distal humerus and inserts on the ulnar tuberosity (really fascia between ulna and radius). I’ve heard both protagonist and agonist for the opposite of the antagonist. I assume they are both correct.”

Muscle Fiber Types
*see Fitness: Kinesiology-Kinematic Exercise Types goodnewshealthandfitness.wordpress.com

Fast-Twitch, Slow-Twitch: What’s the difference and does it matter?
Stacey Penney, MS, NASM-CPT, CES, PES, FNS Stacey Penney, MS, NASM-CPT, CES, PES, FNS ·blog.nasm.org
“..As most of us may recall from our physiology studies, there are two main types of human skeletal muscle fiber types, type I and type II, or slow-twitch and fast-twitch, respectively. Fast-twitch are further classified into type IIa and type IIx. They differ in both their biochemical and contractile properties…”

The 3 Muscle Fiber Types | Differences Between Type 1, Type 2A, & Type 2B

Terms:

Plasticity of skeletal muscle mitochondria: structure and function ncbi.nlm.nih.gov
“..in skeletal muscle tissue can undergo rapid and characteristic changes as a consequence of manipulations of muscle use and environmental conditions. Endurance exercise training leads to increases of mitochondrial volume of up to 50% in training interventions of a few weeks in previously untrained subjects…”
Function of Mitochondria ivyroses.com
“..main function of mitochondria is the production of energy during the production of adenosine triphosphate (ATP) via the TCA Cycle (which is also as the Krebs Cycle and the Citric Acid Cycle). That process is an important metabolic pathway (see also what is metabolism). It is described in detail on the pages about the TCA Cycle – which is often included in introductory biology courses e.g. A-Level Biology, but not necessarily in first-level anatomy & physiology e.g. ITEC A&P…”
Muscle Myoglobin 78stepshealth.us
“..a red pigment found exclusively in striated muscle cells. In particular, slow-twitch, aerobically respiring skeletal fibers and cardiac muscle cells are rich in myoglobin. Myoglobin is similar to hemoglobin, but it has one heme rather than four; therefore, it can combine with only one molecule of oxygen.

Myoglobin has a higher affinity for oxygen than does hemoglobin, and its dissociation curve is therefore to the left of the oxyhemoglobin dissociation curve (fig. 16.37). The shape of the myoglobin curve is also different from the oxyhemoglobin..”

Muscle Fibers Explained – Muscle Contraction and Muscle Fiber Anatomy

Henneman’s Size Principle revolvy.com
“…states that under load, motor units are recruited from smallest to largest. In practice, this means that slow-twitch, low-force, fatigue-resistant muscle fibers are activated before fast-twitch, high-force, less fatigue-resistant muscle fibers…”

Fitness

Training To Maximize Your Muscle Fiber Types! bodybuilding.com
“..Knowing your personal muscle fiber make-up can be an invaluable aid when it comes to properly targeting your training program. If you’re working your muscles in the wrong way, you’ll be cheating yourself out of hard-earned results. …

How To Find Your Muscle Fiber Type

To find the predominant fiber type in a particular muscle in your body, we need to test the repetition limits of a muscle compared to its maximum strength. Keep in mind, these limits can be altered by your training and are, therefore, just rough estimates.

First, determine your one rep max (known as the 1 RM) for an isolation exercise for that muscle group, e.g. the dumbell curl. Find the weight you can only do one rep with. You want to use an isolation exercise because any exercise that uses any other muscle groups will skew the results. ..”

*Calculate available

Calculate Your One-Rep Max (1RM) bodybuilding.com

Terms:
Difference Between Isolation & Compound Exercises
by JOLIE JOHNSON Last Updated: Aug 16, 2015 livestrong.com
“Compound movements occur at more than one joint and work more than one muscle group. Isolation exercises occur at only one joint and target only one muscle group. For example, the squat exercise involves movement at your knee joint and hip joint. This compound leg exercise works your hamstrings, quadriceps, glutes and lower back. The leg extension exercise occurs only at the knee joint and works only your quadriceps muscles…”

->Physiology

Medical: How the Lungs (respiratory system) Function? goodnewshealthandfitness.wordpress.com

=>Fitness (endurance)
*see Fitness: Various Cardio Workouts goodnewshealthandfitness.wordpress.com

Grow New Mitochondria with PQQ (BioPQQ). Scientists Discover the “Other CoQ10”.
https://youtu.be/3O3pOwGpm7c

Sources:
11 Proven Health Benefits of PQQ selfhacked.com

Sources of PQQ

“..PQQ naturally occurs in almost all foods, ranging from 0.19-61ng/g (R, R2), but is especially concentrated in the following foods:

Fermented Soybeans products (e.g. Nattō) (R)
Green Soybeans (R)
Spinach (R)

Field Mustard (5.54 +/-1.50ng/g fresh weight) (R)
Tofu (R)
Green Tea (R)
Green peppers (R)
Parsley (R)
Kiwi fruits (R)

The PQQ content of even the most PQQ-rich foods is much lower than the amount you can get from a supplement (5-20mg). I recommend a high-quality PQQ supplement to get a therapeutic dose…

Compounds reported to stimulate mitochondrial biogenesis are linked to many health benefits such increased longevity, improved energy utilization, and protection from free radicals….”

Muscle Sections

Shoulder girdle muscles, sportsinjuryclinic.net
“..Shoulder girdle consists of the clavicle (collar bone) and the scapula (shoulder blade) which generally move together as a unit. Only the clavicle connects directly to the rest of the skeleton at the sternum bone. It is really only the scapula which moves from action of the muscles. The muscles of the shoulder girdle are serratus anterior, pectoralis minor, levator scapulae, rhomboids and trapezius…”

Shoulder (Pectoral) Girdle – Muscles and Movements – Human Anatomy | Kenhub

Shoulder Anatomy Animated Tutorial

Scapula and Clavicle – Shoulder Girdle – Anatomy Tutorial

Fitness:

Standing Dumbbell Upright Row bodybuilding.com
How to Do Shoulder Shrugs Properly by PATRICK DALE Last Updated: Aug 14, 2017 livestrong.com

*all three muscles (trapezius, scapulae, and rhomboid)
Cable Crossover bodybuilding.com
*pectoralis minor (chest anterior side muscles)

*see Fitness: Upper Body Workouts-Shoulders goodnewshealthandfitness.wordpress.com

Build Bigger Pecs with the Pullover muscleandfitness.com
Push-ups
Incline
*see Fitness: Various Chest Muscle Exercises goodnewshealthandfitness.wordpress.com

Muscles of the upper arm and shoulder blade – Human Anatomy | Kenhub

-Shoulder Joint

Anatomy and Function of the Shoulder Joint

Anatomy: The Shoulder Joint

Back Muscles Anatomy – Trapezius, Latissimus, Rhomboid Anatomy

=>Rotator Cuff Muscles

Rotator Cuff kenhub.com
“..These muscles all originate from the scapula and insert in the humerus. The subscapularis muscle, for example, is very important for the internal rotation of the humerus. It arises from the subscapular fossa and inserts on the lesser tubercle of the humerus. The teres minor muscle originates from the lateral scapula border and inserts on the greater tubercle of the humerus. The supraspinatus muscle has its origin in the supraspinatous fossa and inserts on the greater tubercle of the humerus – similar to the teres minor muscle. The fourth muscle of the rotator cuff is the infraspinatus muscle. It originates in the infraspinatous fossa of the shoulder blade and inserts on the greater tubercle as well…”

The Rotator Cuff – S.I.T.S Muscles By Laura Inverarity, DO Updated April 30, 2017 verywell.com
“..The Four Rotator Cuff Muscles:

The four muscles that form the rotator cuff are the supraspinatus, infraspinatus, teres minor, and subscapularis.

Often the mnemonic S.I.T.S is used to help remember the muscles that make up the rotator cuff.

Supraspinatus: The supraspinatus muscle originates above the spine of the scapula and inserts on the greater tuberosity of the humerus. The supraspinatus abducts, or elevates, the shoulder joint out to the side. It also works with the other rotator cuff muscles to stabilize the head of the humerus in the glenohumeral joint, or shoulder joint.
Infraspinatus: The infraspinatus muscle originates below the spine of the scapula, in the infraspinatus fossa, and it inserts on the posterior aspect of the greater tuberosity of the humerus. The infraspinatus externally rotates the shoulder joint. It also works with the other rotator cuff muscles to stabilize the head of the humerus in the glenohumeral joint, or shoulder joint.
Teres Minor: The teres minor muscle originates on the lateral scapula border and inserts on the inferior aspect of the greater tuberosity of the humerus. The teres minor muscle externally rotates the shoulder joint. It also works with the other rotator cuff muscles to stabilize the head of the humerus in the glenohumeral joint, or shoulder joint.

Subscapularis: The subscapularis muscle originates on the anterior surface of the scapula, sitting directly over the ribs, and inserts on the lesser tuberosity of the humerus. The subscapularis muscle works to depress the head of the humerus allowing it to move freely in the glenohumeral joint during elevation of the arm. It also works with the other rotator cuff muscles to stabilize the head of the humerus in the glenohumeral joint, or shoulder joint…”

Rotator cuff muscles – 3D anatomy tutorial
https://youtu.be/qj87kCy5HOk
Movements: Tennis Serve and Throwing a baseball

Fitness:

-DOMS Treatment:
11 Natural Treatments for Rotator Cuff Pain + Best Rotator Cuff Exercises
“..6. Anti-inflammatory foods & natural painkillers

While drugs like ibuprofen can reduce pain and swelling, they’re also dangerous. So when possible opt for non-synthetic methods such as avoiding highly inflammatory foods. Consider anti-inflammatory foods that will help you heal much faster while providing other useful benefits to your health. There are some great natural painkillers for shoulder pain and tendonitis in the rotator cuff that can be very useful as well…”

Anatomy Ch 9 – Muscular System

Mark Jolley
Published on May 21, 2013
Muscular System – Thompson
Outline: https://docs.google.com/document/d/1f&#8230;
This video was put on as a test for one of my classes that I don’t teach anymore. I have no plans of redoing it or doing any more chapters for those who keep asking. There are 2 or 3 mistakes. Rectus abdominus originates on the pubis and inserts at the costal angle. Orbicularis oris is around the mouth and orbicularis oculi is around the eye. Brachioradialis originates on the distal humerus and inserts on the ulnar tuberosity (really fascia between ulna and radius). I’ve heard both protagonist and agonist for the opposite of the antagonist. I assume they are both correct.
*latin roots

Anterior Muscles of the Human Body ivyroses.com
Chart of Major Anterior Muscles healthpages.org
Superficial Muscles Anterior view – Purpose Games purposegames.com

Fitness

*three sample exercises for biceps brachii, brachialis, and brachioradicalis:
Upright Barbell Row bodybuilding.com
Chin-Up bodybuilding.com
Fitness: Upper Body Workouts-Arms, Biceps, etc… goodnewshealthandfitness.wordpress.com

-Elbow Portion

Muscles of the Elbow | Interactive Anatomy Guide innerbody.com

“..of
the
Elbow

The elbow is a synovial hinge joint located between the upper arm and forearm. It is formed by the meeting of three bones: the humerus in the upper arm and the ulna and radius in the lower arm. Like all other hinge joints, the elbow permits movement in one plane, namely the flexion and extension of the forearm relative to the upper arm. However, the elbow also allows the wrist to rotate by pivoting the radius around the ulna. The muscles of the elbow cooperate to perform the many movements at the elbow joint, giving both great strength and flexibility to the arm……

The flexor group – including the brachialis, biceps brachii, and the brachioradialis – bend the arm by decreasing the angle between the forearm and upper arm. The brachialis is the primary flexor of the elbow and is found mainly in the upper arm between the humerus and the ulna…”

Humerus that act on the forearm are primarily involved in flexion and extension boundless.com
“Key Movements

Extension (forearm away from upper arm)

Produced by the triceps brachii and anconeus of the forearm.

Flexion (forearm towards upper arm)

Produced by the brachialis, biceps brachii, and brachioradialis of the forearm.

Pronation (rotation of the forearm so the palm faces downwards)

Produced by the pronator quadratus and pronator teres of the forearm.

Supination (rotation of the forearm so the palm faces upwards)

Produced by the supinator of the forearm and biceps brachii.
..”

-Wrist Portion

Muscles of the Elbow | Interactive Anatomy Guideinnerbody.com
“..

The elbow is a synovial hinge joint located between the upper arm and forearm. It is formed by the meeting of three bones: the humerus in the upper arm and the ulna and radius in the lower arm. Like all other hinge joints, the elbow permits movement in one plane, namely the flexion and extension of the forearm relative to the upper arm. However, the elbow also allows the wrist to rotate by pivoting the radius around the ulna. The muscles of the elbow cooperate to perform the many movements at the elbow joint, giving both great strength and flexibility to the arm……

These muscles can be broadly grouped into the flexor and extensor groups of the forearm.

The flexor group – including the brachialis, biceps brachii, and the brachioradialis – bend the arm by decreasing the angle between the forearm and upper arm. The brachialis is the primary flexor of the elbow and is found mainly in the upper arm between the humerus and the ulna. Superficial to the brachialis is the long biceps brachii muscle that runs anterior to the humerus from the scapula to the radius. The biceps mostly functions as a flexor at the elbow, but it is also able to supinate the forearm and turn the palm of the hand anteriorly. Although it is found mostly in the forearm, the brachioradialis is the third flexor muscle of the elbow, running from the distal end of the humerus to the distal end of the radius.

Two muscles – the triceps brachii and anconeus – act as the extensors of the forearm. The triceps brachii is a long muscle that runs posterior to the humerus from the scapula to the olecranon of the ulna. The anconeus is a much smaller muscle that begins at the distal end of the humerus near the elbow and ends at the olecranon. Working together, these two muscles increase the angle between the humerus and the ulna and radius, straightening the arm until the olecranon locks into the olecranon fossa of the humerus at full extension.

The rotation of the forearm is accomplished by two muscles that cross the elbow: the pronator teres and the supinator. The pronator teres crosses the elbow at an oblique angle from the medial epicondyle of the humerus to its insertion on the radius. When contracted, the pronator teres rotates the radius and forearm medially so that the palm faces the body’s posterior. Its antagonist, the supinator, crosses the elbow obliquely at a right angle to the pronator teres and connects the lateral epicondyle of the humerus to the radius. Contraction of the supinator rotates the radius and forearm laterally so that the palm faces the body’s anterior.

Nine more muscles of the forearm cross the elbow to move the wrist and fingers of the hand. The flexor group – including the flexor carpi radialis, flexor carpi ulnaris, palmaris longus, and flexor digitorum superficialis – have their origins on the medial epicondyle of the humerus and run along the anterior forearm to the palm of the hand and fingers. These muscles contract to flex the fingers as in making a fist and flex the wrist to move the hand closer to the anterior forearm. The extensor group – including the extensor carpi radialis longus, extensor carpi radialis brevis, and extensor digitorum – have their origins on the lateral epicondyle of the humerus and run through the posterior forearm to the back of the hand and fingers. …”

muscles that act at the elbow.mp4

Anatomy Of The Elbow, Animation – Everything You Need To Know …
Video for major muscles that act at the elbow

Elbow Muscles – Origins, Insertions & Actions – Black Background

Fitness

Seated Dumbbell Palms-Up Wrist Curl .bodybuilding.com
The 16 Best Exercises for Your Grip If you can’t grip it, you can’t lift it. Here’s how to take your grip from wimpy to bone-crushing
By Kelsey Cannon June 16, 2015 .menshealth.com

=> Common Injuries

Patient education: Elbow tendinopathy (tennis and golf elbow) (Beyond the Basics) uptodate.com

“..s the most common condition affecting the elbow.

●It is called “tennis elbow” or lateral epicondylitis when there is an injury to the outer elbow tendon

●It is called “golfer’s elbow” or medial epicondylitis when there is an injury to the inner elbow tendon

However, elbow tendinopathy can be caused by sports other than golf and tennis, as well as work-related activities that involve heavy use of the wrist and forearm muscles…”

Golfers Elbow Exercise – Reverse Tyler Twist – Medial Epicondylitis …

*wrist extensor

Golfer’s Elbow Treatment Program – YouTube

Effective Self-Treatment for Golfer’s Elbow (Inner Elbow Pain) – YouTube

Tennis Elbow Exercise – Tyler Twist – Lateral Epicondylitis – YouTube
https://www.youtube.com/watch?v=we4UoiKG3Co
*wrist flexor


The Truth About Tennis Elbow (WHAT REALLY CAUSES IT!) – YouTube

Tennis Elbow – Prevention and Home Exercises! – YouTube

Tennis Elbow Treatment, Prevention & Rehabilitation … – YouTube

-One Arm Losing Strength

Arm Weakness By Healthgrades Editorial Staff healthgrades.com
“..In some cases, physical therapy may help to improve arm strength. If arm weakness occurs with pain, pain medication may assist in resolving both symptoms. Optimal treatment for arm weakness is dependent on the underlying cause of the weakness…”
Causes of Arm Weakness & What to do About Right or Left Arm Weakness buoyhealth.com
“..Whether you’re struggling to shampoo your hair or grab a heavy box from the garage shelf, arm weakness can be a concerning symptom. Arm weakness, sometimes called paresis or palsy, is the inability to raise your arms all the way up. It does not include being unable to move the arms at all, which is called paralysis [1]. Depending on your accompanying symptoms, weakness in both arms is usually not as concerning as sudden weakness in just one arm…”
What Is Hemiparesis and What Causes It? By Jose Vega MD, PhD | Updated May 13, 2019 verywellhealth.com
“..

In addition to stroke, hemiparesis can be caused by a number of other medical conditions. The most common causes of hemiparesis are the following:
..”

Top 3 Causes of Tingling & Numbness in Your Arm or Hand – YouTube

-Torso

Muscles of the Torso

MUSCULAR SYSTEM ANATOMY:Muscles of the anterior abdominal wall torso model description

Posterior Torso Muscles

Fitness

Fitness: Morning Routine-Different types of Sit-Ups-Crunches goodnewshealthandfitness.wordpress.com

-Back Spine

Erector Spinae musclesused.com
“…actually consists of three columns of muscles, the Iliocostalis, Longissimus, and Spinalis, each running parallel on either outer side of the Vertebra and extending from the lower back of the skull all the way down to the Pelvis. The Erector Spinae provides resistance that assists in the control action of bending forward at the waist as well as acting as powerful extensors to promote the return of the back to the erect position. During full flexion (i.e., when touching fingertips to floor), the Erector Spinae Muscles are relaxed and strain is borne entirely by ligaments of back, however on the reversal of the movement, the Erector Spinae in conjunction with the Hamstring muscles and Gluteus Maximus muscles (buttocks) is primarily responsible for the extension of the back (straighten the spine) as well as more specific movements such as the extension of the neck and sidewards movement of the head…”

Multifidus – Smallest Yet Most Powerful Muscle coreconcepts.com.sg
“..is one of the smallest yet most “powerful” muscle that gives support to the spine. Most people have the misconception that small is insignificant but it is not the case when it comes to this particular ..”

Bird Dog Exercise: Can You Do All Four Variations?
By Marc Perry / 2.27.12 / Medically Reviewed builtlean.com
“…The Bird Dog exercise is a classic core exercise that emphasizes lower back strength and balance. If you’ve never done it before, the first few reps make seem awkward and difficult to balance, but once you get the form down, you’ll want to make it a staple in your exercise program.

Below are 4 variations of the bird dog exercise that are in order of difficulty from easiest to hardest…”

Function and Anatomy of Erector Spinae Muscles

Intrinsic back muscles – 3D anatomy tutorial
https://youtu.be/rLugy7OjSb4
*ILikeStanding (Ilio Long Spin)

Fitness

How To Deadlift: A Beginner’s Guide Todd Bumgardner, CSCS September 01, 2017 • 7 min read bodybuilding.com
“…So, why deadlift? Quite simply, the deadlift is one of the most effective exercises for developing the pure strength that’s a precursor to bodily size and athleticism. Since it’s a full-body exercise that recruits a lot of muscle mass, the deadlift also builds total-body muscle.1 It’s also one of the few exercises that directly targets the hamstrings, a group of muscles often neglected in the weight room.2

The deadlift also improves posture. We live most of our lives in front of our bodies, ignoring our rears. In turn, we develop bodily frames without balance, leading to a host of postural issues—hunched shoulders and weak backs, for example. Deadlifting reintroduces us to our body’s backside. Posterior training balances the body, giving us cause to stand taller and with greater strength.

In short, deadlifting will support your aesthetic goals, help you build better posture, correct various strength imbalances, help you build total strength, and turn you into a total gym badass. After all, there’s nothing quite like ripping heavy weight from the ground…”
Prone (Lying Face-Down) Back Extensions fitness.com
Meet The Squats: 7 Squat Variations You Should Be Doing Christopher Smith, CSCS March 31, 2016 • 7 min read bodybuilding.com

*see Medical: How to “get rid” of back pain? goodnewshealthandfitness.wordpress.com

LOWER

*see more Fitness: Lower Body Workout goodnewshealthandfitness.wordpress.com

Muscles of the lower extremities

Muscles of the Lower Limb

Muscles and Nerves of Lower Limb

HIP
*see Fitness: Various Exercises for the Hip goodnewshealthandfitness.wordpress.com

Hip Joint – Anatomy Pictures and Information – Human Anatomy innerbody.com › Skeletal System › Bones of the Leg and Foot innerbody.com
“…is one of the most important joints in the human body. It allows us to walk, run, and jump. It bears our body’s weight and the force of the strong muscles of the hip and leg. Yet the hip joint is also one of our most flexible joints and allows a greater range of motion than all other joints in the body except for the shoulder.

The hip joint is a ball-and-socket synovial joint formed between the os coxa (hip bone) and the femur. A round, cup-shaped structure on the os coax, known as the acetabulum, forms the socket for the hip joint. The rounded head of the femur…..”
Hip and thigh (Anatomy) – Study Guide | Kenhub kenhub.com
Muscles of the Hip? innerbody.com
“…
The hip joint is one of the most flexible joints in the entire human body. The many muscles of the hip provide movement, strength, and stability to the hip joint and the bones of the hip and thigh. These muscles can be grouped based upon their location and function. The four groups are the anterior group, the posterior group, adductor group, and finally the abductor group…”

Muscles of the Hip and Thigh – Human Anatomy | Kenhub

Kinesiology of the Hip:
By Brent Brookbush MS, PES, CES, CSCS, ACSM H/FS brentbrookbush.com

1. FLEXION

a. Biomechanics

What Are the 3 Main Hip Flexor Muscles?
by STEPHANIE CHANDLER Last Updated: Sep 11, 2017 livestrong.com


Hip Flexor animation and tightness
https://youtu.be/8HDiQ4uHGYk
What Are the 3 Main Hip Flexor Muscles?
by STEPHANIE CHANDLER Last Updated: Sep 11, 2017 livestrong.com
‘…Iliopsoas..Sartorius…Rectus Femoris..”

b. Fitness/Exercises

8 Hip Flexor Stretches and Exercises for Healthy Hips sparkpeople.com
“..The hip flexors are the group of muscles that allow you to lift your knees toward your chest and bend forward from the hips. What is collectively referred to as the hip flexors is actually a group of muscles that includes the iliopsoas, the thigh muscles (rectus femoris, Sartorius and tensor fasciae latae), and the inner thigh muscles (adductor longus and brevis, pectineus and gracilis).

Tight hip flexors are a common problem among those of us who spend a lot of the day sitting at a desk. When you spend a lot of time in a seated position, the hip flexors remain in a shortened position. Over time, the shortened muscles become “tight,” which leads to its own set of problems…”

Problems: Sitting too much will increase lower back pain due to constant stretch of back muscles (e.g. Simple Test To See If You Have Tight Hip Flexors from youtube.com
)

11 Exercises to Boost Hip Strength By Dan Kehlenbach active.com

c. Hip Flexor Strains

Understanding Hip Flexor Strain Medically reviewed by William Morrison, MD on July 5, 2017 — Written by Rachel Nall, RN, BSN, CCRN healthline.com
CAUSE:
“…Hip flexor strain occurs when you use your hip flexor muscles and tendons too much. As a result, the muscles and tendons become inflamed, sore, and painful. Some people are more likely than others to experience hip flexor strain…

Thomas Test – Hip flexor muscle length.avi

Thomas Test Iliopsoas Tightness – YouTube

Iliopsoas From Wikipedia, the free encyclopedia en.wikipedia.org
“.. refers to the joined psoas and the iliacus muscles. The two muscles are separate in the abdomen, but usually merge in the thigh. As such, they are usually given the common name iliopsoas. The iliopsoas muscle joins to the femur at the lesser trochanter, and acts as the strongest flexor of the hip…”

The Thomas test video from Structure and Function of the Hip and Pelvis CEC course
https://youtu.be/NbRXi-nZVJs
*rectus fermosis (quads) & IT-band

Kneeling Hip Flexor Quad Triplanar Dynamic Stretch – YouTube

TREATMENT:
“..Rest

It’s important to rest the affected muscles if you have hip flexor strain. One thing you can do is change up your normal activities to avoid overstretching the muscle. For example, you could try swimming instead of riding a bicycle.
Home remedies

Most instances of hip flexor strain can be treated at home without the need for prescription medications or more invasive treatments. Here are some home remedies that can help relieve the pain of hip flexor strain:

1. Apply a cloth-covered ice pack to the affected area for 10- to 15-minute time increments…”

=>Strains

#3 Most Common Cause of Hip Pain – Rectus Femoris Origin Strain …

Hip Pain, Strain Of The Rectus Femoris , anatomy – YouTube

=>Illiac Crest (bone)

Hip Pointer:Causes, Signs, Symptoms & Treatment Explained – YouTube

2. Extension

a. Bio Mechanics

Muscles Used in Hip Extension by AUBREY BAILEY Last Updated: Jun 16, 2015 livestrong.com
“…Gluteus Maximus…Hamstrings..”

How Do You Ease Pain In Gluteal Muscle? – YouTube

“..Gluteal tendinopathy usually causes lateral hip pain, muscular stiffness, and a spasm or tightness of this …..”

=>Posterior

(1)=>Glutes

(a) Fitness

The 17 Best Glutes Exercises .menshealth.com
Target your body’s largest and most powerful muscle group with these expert-approved moves

Exercise n. 6- Hip extension backward leg lifts – YouTube=

Also: Indoor cycling, power walking in steep inclines, running, stair climbing, etc..

(b.) Muscle strains

Gluteus Minimus Strain: Causes, Symptoms, Treatment, Recovery .epainassist.com

Weak Glutes | Back Pain (HOW TO FIX IT!)
https://youtu.be/NhlVYy1wkKQ
ATHLEAN-X™
Published on Mar 9, 2017
Put the science back in strength – http://athleanx.com/x/science

(2) =>Hamstrings
*see Biceps femoris muscle From Wikipedia, the free encyclopedia wikipedia.org
“..is a muscle of the thigh located to the posterior, or back. As its name implies, it has two parts, one of which (the long head) forms part of the hamstrings muscle group…” &Hamstring
From Wikipedia, the free encyclopedia
en.wikipedia.org
.”..In human anatomy, a hamstring is one of the three posterior thigh muscles in between the hip and the knee (from medial to lateral: semimembranosus, semitendinosus and biceps femoris).[3]..


(a). Fitness

Bodybuilding.com’s 10 Highest-Rated Hamstring Exercises Matt Biss March 01, 2016 • 3 min read bodybuilding.com
“…Most people think hamstrings only serve one function: knee flexion. In reality, the hamstrings are not one single muscle, but a group of muscles with multiple functions. The hammies’ most important function is hip extension, which is vital for explosiveness, sprinting, jumping, and even low-back health…”

At Home Hamstring Workout Video – Hamstring Exercises with No Equipment

Hamstrings Workout At Home | 5 Killer Exercises For Bigger And Stronger Hamstrings

Supine Ball Leg Curl for Strong Hamstrings, from youtube.com

(b). Muscle Strains

Hamstring Injury: Hamstring Strain Symptoms, Causes, and Treatments webmd.com
CAUSE:
“..During a hamstring strain, one or more of these muscles gets overloaded. The muscles might even start to tear. You’re likely to get a hamstring strain during activities that involve a lot of running and jumping or sudden stopping and starting.

Getting a hamstring strain is also more likely if:

You don’t warm up before exercising.
The muscles in the front of your thigh (the quadriceps) are tight as they pull your pelvis forward and tighten the hamstrings.
Weak glutes. Glutes and hamstrings work together. If the glutes are weak, hamstrings can be over loaded and become strained.
..”

TREATMENT:

Protection…

“..
What’s the Treatment for a Hamstring Strain?

Luckily, minor to moderate hamstring strains usually heal on their own. You just need to give them some time. To speed the healing, you can:

Rest the leg. Avoid putting weight on the leg as best you can. If the pain is severe, you may need crutches until it goes away. Ask your doctor or physical therapist if they’re needed.
Ice your leg to reduce pain and swelling. Do it for 20-30 minutes every three to four hours for two to three days, or until the pain is gone.
Compress your leg. Use an elastic bandage around the leg to keep down swelling.
Elevate your leg on a pillow when you’re sitting or lying down….”

Best Tight Hamstring Treatment for Injury or Strain – Stretch – YouTube

Prevention:

Hamstring Injury – Your ASS is to BLAME! (literally) – YouTube

3. Abduction

a. Bio Mechanics

4. Hip Rotation

a. Bio Mechanics

Hip External Rotators exrx.net

06 Hip external rotation – YouTube

b. Exercises-stretching


External Hip Rotator Stretches
by JOSHUA MCCARRON Last Updated: Sep 11, 2017 livestrong.com
Hip External Rotation Exercise youtube.com
*helps with knee stress from collapse legs
Hip External Rotator Strengthening Exercise from youtube.com

5. Hip Adduction

a. Bio Mechanics

Anatomy of the Hip Adductors – Human Anatomy | Kenhub – YouTube

b. Stretches

PNF Stretching for the Adductors Muscles – Kinetic Health

=>Lower Half

*see Fitness: Lower Body Workout goodnewshealthandfitness.wordpress.com

Trochanteric Bursitis

Hip Bursitis 3D Video: Watch How it is Caused, Know Its … – YouTube

5 Top Exercises for Trochanteric Bursitis of the Hip – YouTube

Quadriceps femoris muscle From Wikipedia, the free encyclopedia en.wikipedia.org
Not to be confused with quadratus femoris.
“..(Latin for “four-headed muscle of the femur”), also called simply the quadriceps, quadriceps extensor, or quads, is a large muscle group that includes the four prevailing muscles on the front of the thigh…

Quadriceps femoris, with different muscles in different colors.
rectus femoris – blue
vastus lateralis – yellow
vastus intermedius – green
vastus medialis – red…”

Kneeling Hip Flexor Quad Triplanar Dynamic Stretch – YouTube

How to Stretch and Release the Iliopsoas – YouTube

Best psoas muscle trigger point stretch – iliopsoas muscle release – hip …

KNEE
*see Medical: Knee Dislocation-Causes, treatment, healing, etc…? goodnewshealthandfitness.wordpress.com

2. Common Injuries

(upper hip -> thigh-> upper knee)

-Iliotibial Band Syndrome

Iliotibial tract From Wikipedia, the free encyclopedi
“..The iliotibial tract or iliotibial band ((also known as Maissiat’s band or IT Band) is a longitudinal fibrous reinforcement of the fascia lata. The action of the ITB and its associated muscles is to extend, abduct, and laterally rotate the hip. In addition, the ITB contributes to lateral knee stabilization…”

Iliotibial Band Syndrome Of The Knee – Everything You Need To Know …

“..Dr. Ebraheim’s animated educational video describes iliotibial band syndrome of the knee. Inflammation and thickening of the iliotibial band result from excessive friction as the iliotibial band slides over the lateral femoral condyle. The iliotibial band is a thick band of fascia that extends along the lateral thigh from the iliac crest to the knee. It inserts into the Gerdy’s tubercle of the tibia. The iliotibial band is a continuation of the tensor fascia lata muscle. The tensor fascia lata muscle arises from the outer surface of the anterior iliac crest, between the tubercle of the iliac spine and inserts into the iliotibial tract. The gluteus maximus also inserts into the iliotibial band. Function of the iliotibial band The IT band extends, abducts and laterally rotates the hip. The IT band also contributes to lateral knee stabilization. The IT band is repeatedly shifted forward and backward across the lateral femoral condyle. Impingement usually occurs around 30 degrees of knee flexion. There may be swelling, tenderness and crepitus over the lateral femoral condyle. The condition of ITBS around the knee most commonly occurs in runners, cyclists and other athletes undergoing exercise with repetitive knee flexion and extension. The IT band inserts into Gerdy’s tubercle. The pain is proximal to the Gerdy’s tubercle. The pain may be reproduced by doing single leg squat. Predisposing factors..”

Top 3 Treatments For Iliotibial Band (ITB) Syndrome – YouTube

What Are The Causes Of Patellofemoral Pain Syndrome or … – YouTube

Knee anatomy and patellofemoral pain – YouTube

“..The Bio Skin Q Lok Dynamic Patella Traction Brace corrects patella tracking problems and treats anterior knee pain. Left untreated, a maltracking patella can lead to long-term effects such as chondromalacia. The QLok will reduce patellofemoral pain my increasing surface contact area in the patellofemoral joint…”

-infrapatellar tendinitis ( “jumper’s knee”)

Patellar tendinitis: Signs, symptoms and remedies for this … – YouTube

The Patella Tendonitis Cure – YouTube

Foot and Ankle

Foot Muscles Anatomy part 1/2

Muscles of the ankle/foot

Plantar flexion and dorsal flexion

Muscles That Move the Foot and Toes

Anatomy Of The Foot & Ankle – Everything You Need To Know – Dr. Nabil Ebraheim

*see What’s Your Achilles Heel? biblicalproof.wordpress.com
Jacob in the Bible
Who did Jacob wrestle with and how did Jacob become Israel?

Megan Sauter • 08/15/2016 biblicalarchaeology.org

Fitness

-Calf Exercises

What Is The Best Calf Building Workout? bodybuilding.com
Top 5 Calf Exercises Without Weights : Exercises to Build & Tone Muscle
https://youtu.be/YHZ8297TwUs
*others: hill running, jumping rope, cycling,stair climbing, bent-knee toe raises with resistance, etc..
Fitness: Various Feet Exercises goodnewshealthandfitness.wordpress.com

=>Muscle Strains

Causes and Symptoms of Torn Calf Muscle – YouTube

Calf Muscle – Guide on, Causes, Prevention & Rehabilitation runnerclick.com

Calf Muscle Strain – YouTube
https://www.youtube.com/watch?v=krkCzNwI1fU
“..LIVESTRONG.COM
Published on Jun 25, 2009
Healing and treating a calf strain can take time and patience. Learn how to treat sports injuries in this video on health and rehab. ..”

“20 minutes of ice” then wait another 2 hours before repeating

-Other Common Injuries

=>Shin Splints
*see Medical: What are parts of the Skeletal System? goodnewshealthandfitness.wordpress.com

What are Shin Splints? and How to Cure them – YouTube

How to Cure Shin Splints in About 5 Minutes – YouTube

Medial Tibial Stress Syndrome / MTSS / Shin Splints – YouTube

Kinesio Tape Anterior Shin Splints – YouTube

=> Ankle Sprains

Ankle Sprains (Types and Symptoms) – YouTube

=> Achilles Tendonitis

Achilles Tendonitis / Tendinopathy – Explained in 90 Seconds – YouTube

How to Heal Achilles Tendon Injuries – YouTube

=> Plantar Fasciitis

Plantar Fasciitis: FIx it Forever – YouTube

Plantar Fasciitis: The 2 Minute Fix – YouTube

*see Fitness: Various kinds of Stretches goodnewshealthandfitness.wordpress.com

Medical Conditions

Common Muscular Diseases by HANNAH RICE MYERS Last Updated: Aug 14, 2017 livestrong.com
“..The human body consists of approximately 640 muscles that are named, in addition to an innumerable amount of smaller muscles that are not. All of these muscles combined play an intricate role in the way your body moves and works, each with a different job. As with any part of your body, muscles can become weak or injured due to a variety of disorders or diseases…

Sprains and Strains

While similar in how the injury is obtained, the difference between sprains and strains is the area of the body affected. A sprain is a stretched or torn ligament, while a strain is is a stretched or torn muscle or tendon.

Ligaments are the tissues responsible for connecting the bones at the joint, such as an ankle or wrist. Common causes of sprains include …

Tendons connect the muscle to the bone and are affected during a strain. …. The most common symptoms include muscle spasms, difficulty moving the injured area, pain and swelling.

In both cases, treatment typically includes rest, ice, bandaging the area so it remains immobilized and pain medications that reduce swelling, such as ibuprofen. Physical therapy may later be necessary.

Myositis

Myositis is an inflammation of muscle fibers — a group of muscle diseases in which inflammation and degenerative changes occur. …

The most common diseases associated with myositis are dermatomyositis and polymyositis. While polymyositis results in muscle weakness in the muscles that are closest to the trunk of your body, dermatomyositis causes both muscle weakness and a skin rash. In both instances, the doctor typically treats with prednisone, a steroid.

Muscle Cramps

Muscle cramps are sudden and involuntary and can happen in one or more of your muscles at once. …

Muscular Dystrophy

Muscular dystrophy is not one muscular disease but a group of 30 genetic diseases that affect the muscles, causing weakness and complete loss and degeneration of the muscle. ..
..”

Restore Lost Muscle Tissues

Sarcopenia (“Muscle Loss” )

Sarcopenia: 10 Keys to Keep Your Muscle Mass Up as You Age draze.com
“..While everyone loses some muscle mass with age, it’s possible to slow or even reverse that loss with regular exercise and many other easy, natural treatments. For the elderly, maintaining muscle mass and function is vital to having functional independence. Muscle deterioration can be prevented, decreased and reversed with the following methods:

..

The best protein foods to include in your diet are the following:

Grass-fed beef
Whey protein (organic, ideally from raw goat milk)
Lentils
Wild-caught fish (salmon, mackerel, tuna, etc.)
Organic chicken
Black beans (or other beans)
Natto
Raw milk
Kefir o…

How to Prevent Sarcopenia (Age-Related Muscle Loss)

Muscle Wasting prevention and treatment | Sarcopenia … – YouTube

Restore Muscles

Ashley Black- How to Restore Muscle Activation and … – YouTube

Muscular Injuries, Muscle Pain And How Muscles Heal bodyinbalance.com

“..Your muscles however, do not actually heal with muscle tissue, but with “foreign” substances including collagen. The resulting scar tissue is weaker, less elastic, and highly prone to re-injury. Once a muscle is damaged, it can become the source of a great deal of pain…”

Restore Muscle Health

Key Nutrients that Make Your Muscles Grow – YouTube

Healing

*see Deep Thought: Why doesn’t God “heal” everybody? goodnewseverybodycom.wordpress.com

Prayer

Jesus Heals Woman with Muscular Dystrophy – Popular Christian Videos
https://www.godtube.com/watch/?v=ZK7LGNNX

Angie Healed of Muscular Dystrophy in Wisconsin – YouTube

Lifetime of Muscular Dystrophy & spinal prolapses healed – John …

Follow Us At:

#healthfitnesslifeguy
https://www.instagram.com/healthfitnesslifeguy/

Good News Medical
https://www.facebook.com/groups/339628506163473/

“Disclaimer: No part of this site is intended to diagnose, treat, or cure any illness. Nothing on this site is to be construed as medical advice; the authors are not doctors. Please discuss your personal health, including any options or ideas you may read on the internet (on this site or others) with your personal, qualified health practitioner before making changes to your diet or adjusting/discontinuing any medication. We are not responsible for any adverse outcomes associated with using or misconstruing advice or information on this site. THANK YOU for stopping at our site! May you find what your looking for and “God speed” to good health and prosperity!”

>

Medical: Knee Dislocation-Causes, treatment, healing, etc…?

Knee Dislocation emedicinehealth.com

“..A knee dislocation occurs when the bones that form the knee are out of place. A knee dislocation, more specifically, is when the bones of the leg (the tibia and fibula) are moved in relation to the bone in the thigh (femur)…”
Dislocation of the knee A. Robertson, R. W. Nutton, J. F. Keating DOI: 10.1302/0301-620X.88B6.17448 Published 23 May 2006 bjj.boneandjoint.org.uk

“..Dislocation of the knee is uncommon, representing less than 0.2% of all orthopaedic injuries.3–5 It occurs mainly as a result of high-energy trauma, usually in young men. Motor-vehicle accidents account for over half of the cases and sports injuries for slightly less than one-third. Dislocation is associated with multiple trauma in between 14% and 44% of cases and is bilateral in 5% of patients6–10 (Table I⇓)…”

CAUSES

Complex Multiligament Knee Injuries drrobertmarx.com

“.. the result of a high energy injury such as a car accident or fall from a height. It can also occur from a sports injury, or rarely, a fall at work or during everyday activity. In these injuries, two or more of the major ligaments in the knee are severely injured and require surgery. If three or all four of the major ligaments are injured, the knee may be dislocated…”

Knee Dislocations – Everything You Need To Know – Dr. Nabil Ebraheim

“Uploaded on Jun 21, 2011

Educational video describing the types and treatment available for knee dislocations and possible vascular or nerve injuries.”

TREATMENT

Home Injury Treatments : Dislocated Knee Treatment Tips , from youtube.com

expertvillage

“Uploaded on Sep 26, 2008

Resetting the knee or knee cap is the first thing to do when helping a victim with a dislocated knee cap. Be prepared for emergency situations such as this with tips and advice from a 30 year emergency veteran in this free video on treatments.

Expert: Joe Bruni
Bio: Captain Joe Bruni has over 30-years experience as a street firefighter and company officer.
Filmmaker: Christopher Rokosz”
Patella dislocation stoneclinic.com

“..Reduction

If the patella has been shifted completely outside of its groove, the first step will be returning it to its normal position. This process is called reduction and can sometimes happen spontaneously. If not, a doctor can push the patella back in place.
Surgical treatment

For patellar dislocations resulting in a damaged ligament, we will most often reconstruct the damaged ligament (patellofemoral ligament) surgically using a donor tendon. If there is damage to the articular cartilage in the joint, we can treat it arthroscopically. Failure to address these issues may lead to a chronically unstable patella and potentially an arthritic knee.
Rehabilitation

Rehabilitation following reconstruction of the patellofemoral ligament focuses on getting the patient fitter, faster, stronger with a primary emphasis on promoting proper tracking of the patella. During the first month, emphasis is on healing of the repaired ligament while maintaining range of motion as allowed by the patient’s surgeon on an individual basis. As patients progress through the program, specific lower extremity strength and stabilization activities are introduced. In the final months of the rehab program, focus transitions to sports-specific training.

Some people are chronically loose in the knee cap, often due to bony shapes such as a flat anterior femur (trochlea) in combination with tissue laxity (stretchy tissues). In those cases, careful physical therapy and strengthening exercises focused on the muscles that guide the patella are prescribed first before any surgical procedure is undertaken…”

Home Remedies for Knee Pain top10homeremedies.com

“..Here are the top 10 home remedies for knee pain.
1. Cold Compress

Applying cold compresses to the painful knee is one of the best and easiest ways to reduce pain and swelling. The cold will constrict the blood vessels, reducing blood flow to the affected area and thus reducing swelling. It will also give you relief from the pain.

Wrap a handful of ice cubes in a thin towel.
Apply the compress to the affected knee area for 10 to 20 minutes.
Do this two or three times daily until your pain is gone.

A bag of frozen peas also works well as a cold compress. You can opt for alternating hot and cold compresses as well for chronic pains.

2. Apple Cider Vinegar

Apple cider vinegar is also helpful in reducing knee pain. Due to its alkalizing effect, apple cider vinegar helps dissolve mineral build-ups and harmful toxins within the knee joint. It also helps restore joint lubricants to help reduce pain and promote mobility.

Mix two teaspoons of apple cider vinegar in two cups of filtered water. Sip this mixture throughout the day. Drink this tonic daily until you recover completely.
You can also add two cups of apple cider vinegar to a bath tub of hot water. Soak the affected knee in the water for 30 minutes. Do this once daily for a few days.
Also, you can mix together one tablespoon each of apple cider vinegar and olive oil. Use it to massage the affected knee once or twice daily until the pain is gone.

3. Cayenne Pepper

Cayenne pepper contains capsaicin that works like a pain reliever. Capsaicin’s natural analgesic or pain-relieving properties produce a warm sensation and reduce pain in the affected knee.

Prepare a mixture by adding two tablespoons of cayenne pepper powder in one-half cup of warm olive oil. Apply this paste on the affected area twice daily for at least one week.
You can also mix one-quarter or one-half teaspoon of cayenne pepper powder in one cup of apple cider vinegar. Soak a clean washcloth in this solution and apply it on the aching area for about 20 minutes once or twice daily until the pain and inflammation is reduced.
You can even apply a gel containing 0.0125 percent capsaicin topically to reduce knee pain.

4. Ginger

Whether knee pain is due to arthritis, muscle strain or injury, ginger is an effective remedy to alleviate the pain. Its effectiveness comes from the presence of anti-inflammatory compounds in it. Ginger can reduce swelling on the knee as well as the pain.

Crush a small piece of fresh ginger root, add to one cup of water and boil it for 10 minutes. Strain and add a little honey and lemon juice. Drink two to three cups of this ginger tea daily until the pain is gone.
You can also massage the affected knee with ginger oil two or three times a day until you are satisfied with the results.

5. Turmeric

Turmeric is an effective and natural treatment to relieve knee pain. Turmeric contains a chemical called curcumin that has anti-inflammatory as well as antioxidant properties that help reduce pain.

Also, the National Center for Complementary and Alternative Medicine (NCCAM) reports that turmeric may slow the progression of rheumatoid arthritis, one of the main causes of knee pain.

Add one-half teaspoon each of ground ginger and turmeric to a cup of water and boil it for 10 minutes. Strain, add honey to taste, and enjoy twice daily.
Boil one teaspoon of turmeric powder in a glass of milk. Sweeten with honey and drink it once daily.
Another option is to take 250 to 500 mg turmeric capsules three times daily.

Follow these remedies daily until the pain is gone completely.

Note: As turmeric can thin the blood, these remedies are not suitable for those taking blood-thinning medicine.

6. Lemon

Lemon has also been found beneficial as a home remedy for knee pain caused by arthritis. The citric acid found in lemon works as a solvent for uric acid crystals, which is the cause of some types of arthritis…”

  • Remedies for Knee Pain…

    “Massage Therapy: This technique is very effective in soothing aches and pains all over the body. Gently massage your knee area with some warm olive oil around two or three times a day. Make sure that the massage lasts for at least 5 to 10 minutes at each time.

    Resting: When it comes to the treatment of many ailments and afflictions, this is one of the most important, yet commonly overlooked factors. However, it is absolutely essential that you refrain from putting too much pressure on your knees at all times. Giving your knee to heal from an injury or an inflammation will prevent a relapse.
    Elevation: You could reduce the swelling in your knee by keeping it raised. Prop your affected leg on a couple of pillows, or sit on a recliner chair, which allows you to keep your legs elevated….

    Diet for Knee Pain

    Fish like tuna, salmon, herring, sardine, mackerel and cod
    Oranges and orange juice as they are high in Vitamin C
    Sources of a flavonoid known as quercetin, which include onions, red grapes and apples
    Leafy greens, especially spinach
    Soybean and other soy products
    Spices and herbs like ginger, garlic, rosemary, coriander and oregano.
    ..”

    Knee Pain Relief From Home Remedies – How To Get Knee Pain Relief At Home

    TREATMENT

    Exercises

    Exercise for Seniors : Knee Strengthening Exercises Done … – YouTube

    The Best Knee Strengthening Exercises to Relieve Pain draxe.com

    Top 7 Knee Braces | ConsumerReporting 2018 Reviews‎ consumerreporting.org
    #1 Knee Brace
    RiptGear

    *see Health: How to deal with arthritis as one ages? goodnewshealthandfitness.wordpress.com
    & Health: How to repair and deal with “loss” cartilage?

    OTHER KNEE RELATED STUFF

    Musculoskeletal Injuries
    *see Medical: Parts of the Muscular System goodnewshealthandfitness.wordpress.com

    -Iliotibial band Syndrome

    ITB (Iliotibial band) Syndrome – Explained in a minute (knee pain …

    IT Band Syndrome and Knee Pain (HOW TO FIX IT!) – YouTube

    -Patellofemoral Pain Syndrome

    Patellofemoral Pain Syndrome Home Exercise Program – YouTube

    Top 3 Stretches for Patellofemoral Syndrome or knee cap pain …

    -infrapatellar tendinitis ( “jumper’s knee”)

    Patellar tendinitis – YouTube

    Patellar Tendinitis Exercises – YouTube

    HEALING

    Prayer

    German creative miracle – knee bone


    PaulRapleyMinistries
    “Published on Jun 29, 2015

    A German boy shares how Jesus created some knee bone and healed him at a Paul Rapley healing service in Germany!!..”
    Butcher Knife pain in knee healed from Alaska , from youtube.com
    PaulRapleyMinistries
    Painful dislocated knee injury healing & no more crutches – John Mellor Healing Ministry , from youtube.com

    “Published on Oct 13, 2014

    Painful dislocated knee injury healing & no more crutches – John Mellor Healing Ministry. http://www.johnmellor.org. John Mellor, an International Australian Healing Evangelist. John Mellor has a gift of healing and miracles with a ministry of praying for the sick in Jesus’ name. John Mellor sees many miracles and healings of every type of physical illness, emotional disorder and mental illness. John Mellor sees hundreds more testimonies at our YouTube Channel, John Mellor Ministries. If you would like to find out where John Mellor is ministering, see his itinerary at http://www.johnmellor.org.”..
    20 years of spinal & knee pain from car accident healed – John Mellor Healing Ministry , from youtube.com

    God Spoke: Will Never Again Have Pain in Knee – Left Knee Healed christianblog.com
    “..In God’s healing of my left knee, God used a word from an orthopedic surgeon and a word of knowledge spoken on two different occasions by Gordon Robertson of the respected Christian program, The 700 Club, to confirm that my knee was being healed and that I will never again have pain in my left knee.

    On a Sunday in mid January, 2011, after standing at the altar in church praising God for a period of time, I started feeling increased pain in my left knee. I had experienced some pain and discomfort before this, but had been ignoring it. The pain became more and more intense as this day went on. It felt like there was a tight band around the base of my knee and pain was emanating from that area. This strong pain did not want to stop and it got to be both an annoying and a gnawing form of pain. I resorted to an aspirin regiment to ease the discomfort.

    In combating the problem with my knee, I prayed asking for healing and I put into action what I have been learning over the past several years. I commanded the pain to go, to leave my body, and I spoke healing and restoration to my knee, in the name of Jesus. When I did this, it seemed that the band of pain broke up and dispersed down my leg. So, then I was feeling discomfort and grawing pain down my leg originating from the knee.

    So strongly do I believe what I have been sharing in the many blogs I have written on the subject of healing. I was not about to quit believing that my knee was being healed. That the healing power of God was at work. I asked God if He would in some way show me that my knee was being healed…”

    Healed in a Moment cbn.com

    A car accident left Shelley Herrman with pain & limited mobility in her shoulder. Doctors told her the only solution would be surgery. But her church prayed & God healed her.

    http://cbn.com/tv/embedplayer.aspx?bcid=4740637496001

    Eric’s knee problem healed through prayer , from youtube.com
    Dove Ministries
    “..Uploaded on Dec 8, 2009

    Eric’s Knee was healed after prayer with Bill Subritzky in the name of Jesus…”

    Others:

    Jehovah Rapha (Lord Heals) by Sal youtube.com
    https://creativemusicartsy.wordpress.com/2016/05/14/music-prayer-come-and-let-your-healing-fill-this/

    Paul Rapley Ministires-Testimonies paulrapley.com
    Healing Rooms Testimonies bethelredding.com
    Testimonies – International House of Prayer | Healing Rooms ihopkc.org

    “..Knee Cartilage
    The cartilage in my knee was worn out, and doctors told me I needed a knee replacement. As I received prayer the pain left completely, and I can now walk without a limp…”

    Other Sources:

    Sal: I too had a knee injury, which was a meniscus muscle torn from downhill skiing, which God answered my prayer when I called out to Him and ask..”..if You are real, please heal my knee and I’ll follow You” (freshmen year in college). He answered my prayer in a way that it wasn’t broken, just torn meniscus and was in crutches for 4 weeks or so.

    I believe God does “provide” healing and wisdom too on ways to “feel better”..
    Health: How to repair and deal with “loss” cartilage? goodnewshealthandfitness.wordpress.com

    Follow us at @healthfitnesslifeguy on instagram

    Good News Medical

    https://www.facebook.com/groups/339628506163473/

  • “Disclaimer: No part of this site is intended to diagnose, treat, or cure any illness. Nothing on this site is to be construed as medical advice; the authors are not doctors. Please discuss your personal health, including any options or ideas you may read on the internet (on this site or others) with your personal, qualified health practitioner before making changes to your diet or adjusting/discontinuing any medication. We are not responsible for any adverse outcomes associated with using or misconstruing advice or information on this site. THANK YOU for stopping at our site! May you find what your looking for and “God speed” to good health and prosperity!”