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Ăn vặt có chánh niệm vào ban đêm: Thưởng thức các món ăn đêm khuya

Ăn vặt có chánh niệm vào ban đêm: Thưởng thức các món ăn đêm khuya

Can understanding night cravings help individuals who constantly eat at night plan meals that satisfy and choose nutritious snacks?

Ăn vặt có chánh niệm vào ban đêm: Thưởng thức các món ăn đêm khuya

Eating At Night

Snacking after dinner and eating at night is common and not bad; however, snacking mindfully can help one truly enjoy and savor snacks. Consider some of the reasons why you might be hungry or not completely satisfied after dinner. Improving the nutritional value of nighttime snacks can make late-night hunger work toward meeting nutritional needs. Common reasons include:

  • Not meeting the right macronutrient balance during dinner.
  • Not being completely satisfied with dinner.
  • Mất nước.

Macronutrient Profile

Getting the right amount of carbohydrates, fat, and protein during dinner is integral to feeling satisfied. Adults need 130g of carbohydrates, 56g of protein, and 3.7L of water daily. The amount of fat required varies, but monounsaturated and polyunsaturated fats are the most healthy fats to consume, helping the body feel satisfied. Several studies show that eating protein during a meal reduces hunger and decreases cravings. (Kohanmoo, A. et al., 2020)

Unsatisfying Dinner

Another reason individuals eat at night is that they are unsatisfied with dinner. Eating satiating foods can help the mind and body feel full throughout the evening.

  • Satiety is the sense of satisfaction from food.
  • Foods high in fiber and healthy fats are known to help produce satisfaction.
  • When the body is full and satisfied, it produces hormones that signal to the brain there is no need to continue eating.
  • Try to plan healthy meals that are genuinely exciting to eat.
  • Create time to cook and make and eat meals you can genuinely enjoy.

Mất nước

Sometimes, when the body is dehydrated, it can have difficulty distinguishing thirst from hunger. As a result, some may eat in reaction to dehydration. This isn’t always bad, as some foods, specifically water-rich foods like melon and other fruits, can provide hydration. But sometimes, individuals don’t realize they are misreading their body’s thirst for hunger, and they reach for any food. They are still dehydrated, so they keep eating. If hunger persists after dinner, drink a glass of water and wait 20 minutes to see if that impacts hunger.

Maximize Nutrition

Snacking at night is not bad, but it is wise to plan to ensure the body gets the right balance of nutrients.

Satisfy Cravings

Many crave something sweet after dinner or later on. Eating healthy foods that satisfy cravings will help trigger hormones that tell the body it is done eating. Keep your favorite trái cây và rau quả for a quick bite to get some sweetness and fiber. Vegetables like red bell peppers and carrots provide sweetness and crunchiness and can be satisfying. One small red pepper provides 100% of the daily recommended Vitamin C in 20 calories. (U.S. Department of Agriculture. Agricultural Research Service. 2018)

Thực phẩm thúc đẩy giấc ngủ

The foods chosen can affect sleep. Whole grains, walnuts, cherries, and kiwi increase serotonin and decrease the stress hormone cortisol. Complex carbohydrates contain melatonin, a hormone responsible for feeling sleepy. A whole-grain snack is a healthy choice before going to bed. (Nisar, M. et al., 2019) Some research shows that dark chocolate is rich in magnesium and can help promote deep sleep. However, it also contains caffeine, which can inhibit sleep. If dark chocolate is a favorite, make sure to eat it early enough in the evening.

Alternative Nighttime Routine

Some people eat out of boredom at night. To curb this, individuals in this category should change their routines. Here are a few tips to help adjust nighttime habits.

Healthy After-Dinner Activities

  • Go for a quick walk after dinner. 10 to 20 minutes can help, as physical activity signals the shift from dinner to other evening activities.
  • It also gives the body a chance to feel the fullness sensation.
  • Hobbies and other light meditative activities can help take the mind off eating.

Watch TV Mindfully

  • Many individuals eat more at night because snacking can go on and on in front of the television.
  • Use smart and healthy snacking strategies like portion control.
  • Remember to take a drink of water in between snacking.
  • Stay active – simple chores or activities while watching TV can help avoid overeating.

Nghỉ ngơi và ngủ

  • Not getting enough sleep has been linked with increased appetite. (Hibi, M. et al., 2017)
  • Engage in activities to encourage rest.
  • Meditation can help calm down the mind and body.
  • Consider going to bed earlier.

Using an integrated approach, Dr. Jimenez’s Functional Medicine Team aims to restore health and function to the body through Nutrition and Wellness, Functional Medicine, Acupuncture, Electro-Acupuncture, and Sports Medicine protocols. We focus on what works for the individual through researched methods and total wellness programs.


Ăn uống đúng cách để cảm thấy tốt hơn


dự án

Kohanmoo, A., Faghih, S., & Akhlaghi, M. (2020). Effect of short- and long-term protein consumption on appetite and appetite-regulating gastrointestinal hormones, a systematic review and meta-analysis of randomized controlled trials. Physiology & behavior, 226, 113123. doi.org/10.1016/j.physbeh.2020.113123

U.S. Department of Agriculture. Agricultural Research Service. FoodData Central. (2018). Peppers, sweet, red, raw. Retrieved from fdc.nal.usda.gov/fdc-app.html#/food-details/170108/nutritions

Nisar, M., Mohammad, R. M., Arshad, A., Hashmi, I., Yousuf, S. M., & Baig, S. (2019). Influence of Dietary Intake on Sleeping Patterns of Medical Students. Cureus, 11(2), e4106. doi.org/10.7759/cureus.4106

Hibi, M., Kubota, C., Mizuno, T., Aritake, S., Mitsui, Y., Katashima, M., & Uchida, S. (2017). Effect of shortened sleep on energy expenditure, core body temperature, and appetite: a human randomised crossover trial. Scientific reports, 7, 39640. doi.org/10.1038/srep39640

Các chiến lược để nhận biết tình trạng suy yếu ở phòng khám chỉnh hình

Các chiến lược để nhận biết tình trạng suy yếu ở phòng khám chỉnh hình

How do healthcare professionals in a chiropractic clinic provide a clinical approach to recognizing impairment for individuals in pain?

Giới thiệu

 

Any article you read about substance abuse among nurses will almost certainly repeat the claims made by the American Nurses Association, which states that, in line with the general public, 10% of nurses, or one in ten or about 300,000 Registered Nurses in the United States, are dependent on drugs of some kind. Impairment of any kind at work, particularly if it stems from substance misuse or usage, can have serious repercussions for the nurse and the nursing profession for several reasons. Preciseness, correctness, the capacity for critical thought, and observation are essential in the nursing profession. Because errors or accidents may occur, any inability to deliver these abilities puts patients, coworkers, and the nurse at risk. Additionally, people view nurses as trustworthy, dependable, and honest. Impairment can damage that perception, particularly if it is brought on by alcohol or drugs. In the following sections, we’ll examine impairment, its reasons, and your ethical and legal obligations if you believe a coworker is impaired. Today’s article focuses on the clinical approach to recognizing impairment in a clinical setting. We discuss with certified associated medical providers who consolidate our patients’ information to assess pain-like issues they are experiencing. We also inform and guide patients on various treatments and ask intricate questions to their associated medical providers to integrate a customized treatment plan. Dr. Jimenez, D.C., includes this information as an academic service. Từ chối trách nhiệm.

 

A Definition of Impairment

The fundamental definition of impairment is “The state of being decreased, weakened or harmed, especially mentally or physically” (“Impairment,” n.d.”) You’ll see that this is merely a description of a state of being and that no reason is given. This is a result of the abundance of possible reasons. While some causes might be simple to prove, others might not. Consequently, it is important to identify and consider the context and cause, if known, while talking about impairment. The impaired populace that surrounds us as nurses is: They are patients of ours. They are in a reduced, weakened, or damaged state, albeit they may be compromised by disease or injury. Similarly, you are compromised by illness if you have worked a shift with a bad cold. Symptoms of feeling slower, impaired thinking, and reviewing your work more frequently are examples of impairment in a clinical setting.

 

A disease or injury may have different consequences and affect how well you execute your job to varied degrees, but as the degree of impairment increases, so does the chance that you will make a mistake. The safety of both you and those around you, including your patients and coworkers, is inversely correlated with your degree of impairment. You, your patients, and your coworkers are less safe the more your performance is negatively impacted. Even though nurses know that the patients are vulnerable because they are compromised in some way. We also know that impairments can make it more likely for you to make mistakes. You are a responsible person and would never work if your impairment was severe enough to put your patients in danger. However, what if a coworker has a disability? Even worse, what if you think it was somehow self-inflicted? How do you proceed? Do you talk to them? Do you inform someone else about it? Do you hope nothing bad happens and ignore it?

 

Preserving patient safety is a top priority for nurses in their line of work. It is your responsibility to know what to do and how to do it if a colleague appears to be affected. But to achieve that, you must be able to spot potential impairment in both you and other people. Administrative and required reporting requirements must be known to you. You also need to be aware of the possible consequences for yourself if you do nothing.

 

Causes of Impairment

You might assume that we are discussing drug usage the moment you hear or read the phrase impairment in the workplace. However, there are other potential causes besides alcohol or drug abuse, and drawing the wrong conclusions can frequently have unanticipated results. You are not required to look into or determine what’s causing your colleague’s apparent disability. That is the task of others. You must identify impairment indicators and take the proper action. One of the things you should consider before reporting a coworker for drug addiction is whether or not you are witnessing real impairment. Everyone has occasional feelings of illness, irritability, or tension. Even if we might not be as effective as usual, nothing about our performance puts anyone at risk, and it doesn’t happen often. “Impairment is not about having a bad day but behavior that is really out of character and alarming to others” (Hyatt, 2007, p. 6). This statement dismisses the previous scenario in which you might move more slowly than usual due to a severe cold.

 


Functional Medicine Influence Beyond Joints- Video


The Difference Between Impairment & A Bad Day

“Impairment is characterized by the inability to carry out the professional duties and responsibilities reasonably consistent with nursing standards,” according to the Florida Intervention Project for Nurses (IPN) it states which further points out that not every impairment at work that calls for intervention fits into a distinct behavioral pattern. (Intervention Project for Nurses [IPN], n.d.a. para.1) Sometimes, a faint impression that someone is not quite themselves leads to this discovery. Colleagues could experience unease or feel intimidated. Supervisors may notice a rise in the number of grievances lodged against an employee or by coworkers against that individual. There are behavioral patterns that suggest issues exist. Before examining these patterns, let’s consider some potential reasons other than drug or substance misuse that could be contributing to the decline in risky practices in nursing tasks.

 

Training & Education Deficits

A coworker’s risky activities could result from inadequate training, knowledge, or orientation to the current workplace. This is particularly valid for recently licensed nurses and nurses transitioning from one practice area to another. Nurses in refresher training may need to be more confident in how things have traditionally been done or need to be taught suggested modifications to policy or procedures. Refresher training may also encounter opposition or change and need to be successful. If the nurse is unwilling to acknowledge that their knowledge or abilities are not up to par, these educational deficiencies may appear as impairment. They might take much longer than other nurses to do jobs, among other indicators. Erroneous assumptions about which process is the most reasonable or accurate way to complete a task might lead to mistakes on the part of the nurse. Alternatively, they could be overly sensitive to criticism and try to maintain their composure by insisting they are competent.

 

Physical Illness

We have already discussed the issue of trying to work when you have a bad cold. For most of us, the experience of having a little illness or infection holding us back is probably known. Yet, increased chronic conditions could also lead to compromised performance days. Like many other ailments, diabetes, and arthritis can cause someone to feel less than 100% of themselves on certain days. It’s important to remember that you might not even be aware that your coworker has these ailments. For want of a better or more appropriate title to put this under, be sure the person you are about to accuse of abusing drugs is not pregnant before moving forward. Naturally, this is a partial list of all potential physical explanations. It’s merely a friendly reminder to consider the chance the incompetent nurse could be physically unwell.

 

Chấn thương vật lý

Like medical conditions, injuries can also hinder one’s ability to perform at work. Although it is more likely that there may be some overt signs of an injury—such as a limp or other unnatural movement, bandaged regions, or the use of a walking stick or other mechanical aid—this isn’t always the case. A person with a back strain or some different type of nerve entrapment could try to disguise their discomfort and their limits.

 

Căng thẳng & Mệt mỏi

Since it is common for these causes to occur together or for one to manifest as a symptom of the other, they might be seen as a collective cause. They may also be the outcome of events outside the workplace, inside the workplace, or both. Someone who has recently gone through a divorce or someone who is the primary caregiver for a critically ill relative at home are two examples. Both scenarios are unpleasant, but what if these factors were secondary to financial difficulties? Both worrying about this and attempting to work more shifts due to their economic challenges may hurt their ability to sleep. Someone in these situations can easily get psychologically and physically fatigued very fast. Depending on their personality, it would also be unheard of for their colleagues to be unconscious of these difficulties. Alternatively, the cause might be as straightforward as stress at work, resulting in burnout and decreased motivation. Burnout and work dissatisfaction are, in fact, “common within the nursing profession” (Van Bogaert et al., 2017)

 

Bệnh tâm thần

Even though nurses like to think of themselves as resilient and unaffected by situations that others would see as weakness, the truth is that we are vulnerable to mental health issues like anxiety and depression, as well as drug use disorders, for many of the same reasons. In certain nursing specialties, we work with patients who are dying all the time—possibly even infant deaths—or we witness horrifying results from violent or accidental incidents. Circumstances like these may serve as antecedents to illnesses like Post Traumatic Stress Disorder (PTSD). Nurses are not superwomen or supermen—again, these are only a few examples. Healthcare professionals may be impacted if it impacts the broader public.

 

Sử dụng chất

Substance addiction is perhaps the most chronic and damaging to the individual, the facility, and even the profession, even if it isn’t necessarily more common than the previously described causes of impairment. Substance abuse is not likely to go away on its own over time without assistance from coworkers and superiors, unlike medical conditions or injuries. This does not imply that interventions for other impairment causes are unnecessary or should be avoided. If you don’t act when something like low back pain is the cause of the impairment, you can end up addicted to painkillers in the first place. Included in the collection under this subject is disability brought on by the misuse or overuse of pharmaceuticals that have been prescribed to them or others. The impairment is frequently associated with the side effects of overuse or acute overdose. At the same time, it can also occasionally arise from adverse events associated with normal doses, such as nausea, sleepiness, or dizziness. The usage or misuse of “street drugs” or non-prescription substances like methamphetamine, ecstasy, or cannabis. The acute or chronic misuse or overuse of alcohol. The nurse may be severely intoxicated or experiencing a severe hangover, but both conditions would impede her abilities. Chronic use can also result in physical ailments or cognitive impairments that make it difficult for a nurse to perform at a high enough level. Since a nurse’s whole self-definition frequently centers around their work as a nurse, the entry of their abuse or addiction into their place of employment is often a sign of how far along their illness has evolved.

 

Because health workers identify with their line of work, evidence of disease sometimes points to a late stage of illness. Workplace issues are typically the last stage of a downhill spiral, and when a disease is discovered, coworkers are frequently astonished “(Washington State Department of Health, 2016, p.6). When the impairment is initially seen at work, coworkers and bosses may even deny or minimize the issue, offering justifications or avoiding confrontation in the hopes that the issue will magically disappear.

 

Unique Risk Factors For Nurses

The likelihood of having a drug use disorder is influenced by a variety of factors, including heredity, upbringing, parental and peer pressure, and so on. However, working as a nurse presents a few unique risk factors that are not present in other occupations. The main hour risk factors that nurses deal with in a healthcare facility are:

 

Acess & Attitude

Drugs that are lawful to obtain by prescription are more likely to be used by nurses than by the general public, even though substance use disorders do not affect nurses more frequently than the general population. The explanation is that nurses handle these medications daily, even without a prescription. To this, we add our knowledge of medicine administration, usage, and dosage and work in a setting where the benefits of medication use are evident. This indicates that we are self-assured in our capacity to diagnose and treat ourselves and in our ability to handle these medications.

 

Căng thẳng

Some of the indications that all nurses are sometimes a part of the stress factors that have caused them to be impaired include:

  • Extended shifts
  • Khối lượng công việc nặng
  • Absence of personnel
  • Extremely urgent patients while retaining composure under intensely sentimental circumstances. 

These are presumably well-known to all nurses and can occasionally be attributed to role strain. They are all a necessary component of a very demanding line of work. Work schedules alone have demonstrated a beneficial relationship with substance usage. Pain or insomnia following a demanding shift are common and often serve as the primary justification for taking medication to help with aches and pains, promote relaxation, or fall asleep.

 

Thiếu sự giáo dục

Here, the term “lack of education” does not mean ignorance of drugs. As we’ve already mentioned, there is no shortage of schooling there. No. In this context, ignorance of substance use problems and associated warning signs and symptoms is meant. Many times, healthcare professionals are unable to identify these symptoms and indicators in both themselves and other people. Even if they do identify them, stigmatization results from a lack of information about these disorders—especially if the sufferer is a fellow healthcare worker—because we tend to hold healthcare professionals—including ourselves—to higher standards than we do non-healthcare workers.

 

Recognizing The Signs

When a nurse is caught using drugs or alcohol at work, the ideal course of action these days is assistance and therapy rather than immediate termination. The idea is that the nurse will eventually be able to go back to work following treatment and rehabilitation. However, early intervention is a key component of this strategy. As we’ve already mentioned, substance use may need to continue for a while before signs of impairment at work become apparent. Therefore, in pursuing a successful result, time itself becomes a threat. It is appropriate to remind ourselves that substance abuse may not be the only explanation for the impairment as we examine some of the indicators that substance use may cause. For the sake of the patients’ and the staff’s safety, intervention is required regardless of the cause. Searching for behavioral changes or changes from a baseline rather than specific activities is perhaps more beneficial. After all, we all know that a nurse who is not incompetent but has always appeared messy or moves a little more slowly than others when completing tasks. Perhaps it’s just a personal preference, but if a nurse who used to appear well-groomed and productive suddenly starts to act sluggish and careless, there may be a deeper issue at hand.

 

On the other hand, it is also noteworthy if the nurse, who has always been sluggish and sloppy but has always stayed within acceptable parameters, suddenly became unacceptable or extremely slow and messy. However, the noticeable shift might be outside the condition of their attire. Even someone who is usually upbeat can seem depressed, nervous, or afraid. A typically quiet individual can appear animated, talkative, and gregarious. It’s also possible that the shy person isolates themselves more than usual, or the ordinarily talkative and active person becomes even more talkative and active than normal. Recall that the behavior is less important in many cases than the change in pointing out a problem. It is similar to checking for deviations from normal blood pressure or temperature as a sign of an issue. Additional indicators of a change to watch out for include: 

  • Tâm trạng lâng lâng 
  • Dễ bị kích thích
  • Buồn ngủ
  • Crying or inappropriate laughing
  • Suspicion or being extremely sensitive to criticism.
  • Inflexibility or excessive adherence to procedures when they are not required.
  • Bewilderment, or bad memory

When it comes to work performance, you could observe the following:

  • A rise in tardiness and absences, particularly when they follow a pattern.
  • Strange explanations for absences
  • Longer or more regular pauses 
  • Uncharacteristic absences from the workplace, 
  • Previously, ordinary tasks required more time.
  • Unusual or dubious “shortcuts” used in operations do not uphold the anticipated level of care. 
  • When the quality or content of the charting becomes shoddy or unique, there are greater inaccuracies and negligence. 
  • A rise in the nurse’s complaints or grievances. 

Each of them points to a possible issue. They could be overtly apparent or strange enough to give you the impression that something is off. You may notice that they are using breath fresheners, mints, or chewing gum more frequently than they used to. They may mumble more than usual or exhibit more subtly stopped speech with longer silence while considering their response. “Were their pupils constricted (or dilated)?” or “Was that alcohol I smelled?” are some questions to ask yourself as you leave. As nurses, we may acquire hunches or intuition. Our innate ability to observe results from our extensive training and these instincts are frequently founded on observations we make unconsciously. Thus, please don’t ignore them. While you shouldn’t ignore them, you shouldn’t accept them as gospel.

 

Drug Diversion

Access to the drug of choice may be restricted for a nurse with a substance use disorder when they are not working. This could be for various reasons, such as the fact that their family is no longer prescribed that particular drug, their doctor or pharmacist becoming suspicious, or other reasons. They frequently attempt to supplement that access from the job in this kind of circumstance. And the nurse will need to be creative in hiding this behavior due to the precautions in place, particularly when it comes to banned substances.

Among the warning indicators to look out for are:

  • Regularly or eagerly offering to be a pharmaceutical nurse. 
  • Patients continue to complain about discomfort even after receiving painkillers.
  • Documents reveal that the patient was given more painkillers than necessary for their condition. 
  • There are more and more reports of drug spills and waste. 
  • When this nurse performs medication rounds relative to other nurses, an abnormally high number of controlled drugs are administered. 

Drug counts are inaccurate; If you have yet to witness a drug given or dispensed, the nurse may ask you to co-sign for it. This is a partial list, just like the others. As with the other lists, nurses are very wise due to our education, training, and experiences, so sometimes it’s just a gut instinct that warns you of a possible issue. However, as a general guideline, anything that feels off should be looked into further. Your obligations to your patients and your coworkers require this. 

 

Các can thiệp

The Florida Nurse Practice Act is broken when a nurse practices while intoxicated. Both illness and substance use are listed as potential causes of this impairment in the paragraph that defines this as a violation and could result in disciplinary action. It would also be illegal to fail to disclose a nurse’s impairment or to put a patient’s safety in peril by permitting them to work while impaired. It is preferable for everyone if there is no attempt to cover for the nurse or if the issue is ignored in the hopes that it will go away. As an employee, you should be fully conversant with the regulations and procedures each facility has likely designed for just these scenarios. These will have been created to guarantee compliance with all legal and regulatory obligations. It is never appropriate for you to approach a coworker who is impaired. Always ask a supervisor or nursing manager for assistance. The manager or supervisor will probably contact the impaired nurse first; however, having multiple people present during the intervention will:

  • Give the evidence given to the nurse more weight because she is likely to dispute impairment. 
  • Present witnesses for incidents that might be needed in hearings or meetings later.
  • Provide strength to the message, emotional support, and uphold safety if the nurse exhibits agitation or aggression when contacted. 
  • Never should the initial intervention be accusatory or involve attempting to identify the nurse’s issue. 

It should be fact-based and provide written evidence of observations and concerns to make the nurse realize why you are requesting them to stop working now. The impairment and any subsequent intervention might be reported in one of two ways. The Florida State Board of Nursing is the first of them. More precisely, the Department of Health would receive the report, investigate the complaints, and take appropriate action. The second action would be to send the report to the Intervention Project for Nurses (IPN). The IPN was created in 1983 by legislative action to protect the public’s health and safety (Chan và cộng sự, 2019). It does this by offering close supervision to nurses who are deemed unsafe to practice because of impairments brought on by drug or alcohol abuse, misuse, or both, or because of a physical or mental illness that may impair the licensee’s capacity to practice safely and skillfully. 

 

These alternative-to-discipline programs have been developed across the nation, and in Florida, they are part of the Integrated Patient Network (IPN) because of the recognition that a nurse with a substance use disorder should receive the same care and treatment as anyone else. Through its programs, nurses can obtain non-punitive treatment and rehabilitation. The IPN will assist the nurse’s successful return to practice if she consents to step away from the profession and finish the program while maintaining confidentiality—even from the Board of Nursing. The IPN will send the file to the Department of Health if a nurse accepts these terms but then changes their mind. Certain cases might be reported to the Department of Health and the IPN, where treatment AND disciplinary action might be started. The Department of Health’s participation might lead to the nurse’s license being suspended or revoked, making it more difficult for her to return to work. It is envisaged that by offering non-punitive routes, nurses will be encouraged to seek assistance before facing disciplinary action and may eventually be able to return to practice.

 

Kết luận

Because of the unique circumstances surrounding our education and training, the way we are perceived, and the fact that we perceive ourselves as somehow stronger than others, the issue of disability in the workplace for nurses is particularly complicated. In the past, if an employee was impaired at work, disciplinary action might have been taken because of the impairment itself or the mistakes made. This was particularly valid in cases where it was discovered that the nurse was intoxicated or impaired by another substance. You were out the door and never came back after that. You would also lose your license, preventing you from ever returning to work as a nurse. Thankfully, non-disciplinary initiatives have been sparked by recognizing that we are not immune to the same stressors as others. The idea behind these initiatives is to identify problems, including substance use disorders, early on so that the best possible outcome may be achieved for all parties.

 


dự án

Chan, C. W. H., Ng, N. H. Y., Chan, H. Y. L., Wong, M. M. H., & Chow, K. M. (2019). A systematic review of the effects of advance care planning facilitators training programs. BMC Health Serv Res, 19(1), 362. doi.org/10.1186/s12913-019-4192-0

Hyatt,J.(2017). Impairment in the workplace; Supervisor actions. Retrieved from www.mdanderson.org/transcripts/Impairment_Text_edited_9_27_01.html

Impairment. (n.d.). In Dictionary.com Unabridged. Retrieved from www.dictionary.com/browse/impairment

Intervention Project for Nurses. (n.d.a). What is impairment? Retrieved April 2, 2017, from www.ipnfl.org/ipnfaq.html

National Council of State Boards of Nursing. (2011). Substance use disorder in nursing: A resource manual and guidelines for alternative and disciplinary monitoring programs. Retrieved from www.ncsbn.org/SUDN_11.pdf

Van Bogaert, P., Peremans, L., Van Heusden, D., Verspuy, M., Kureckova, V., Van de Cruys, Z., & Franck, E. (2017). Predictors of burnout, work engagement and nurse reported job outcomes and quality of care: a mixed method study. BMC Nurs, 16, 5. doi.org/10.1186/s12912-016-0200-4

Washington State Department of Health. (2016). A guide for assisting colleagues who demonstrate impairment in the workplace. Retrieved from www.doh.wa.gov/portals/1/Documents/Pubs/600006.pdf

 

Từ chối trách nhiệm

Máy chèo thuyền: Bài tập toàn thân ít tác động

Máy chèo thuyền: Bài tập toàn thân ít tác động

Máy chèo thuyền có thể cung cấp bài tập toàn thân cho những người muốn cải thiện thể lực không?

Máy chèo thuyền: Bài tập toàn thân ít tác động

Một nhóm người cùng nhau tập thể dục trong phòng tập thể dục bằng máy chèo thuyền. Hình ảnh một bên của một nữ vận động viên đang tập luyện trên máy chèo thuyền ở trung tâm CrossFit. Một cô gái cơ bắp và một người đàn ông lực lưỡng đang tập luyện trên thiết bị mô phỏng tập luyện tại phòng tập CrossFit.

Máy chèo

Ngày nay, máy tập chèo thuyền được nhiều người công nhận là dụng cụ tập thể dục hiệu quả. Chúng có thể được tìm thấy trong các phòng tập thể dục, trung tâm thể hình, vật lý trị liệu và phòng khám phục hồi chức năng thể thao. Chèo thuyền có tác động thấp, cho phép kiểm soát chuyển động và tốc độ, đồng thời được khuyến khích để phục hồi tích cực. Đôi khi nó được khuyên dùng như một bài tập cho những người bị viêm xương khớp giai đoạn đầu.

Lợi ích

Những lợi ích bao gồm:

  • Chèo thuyền là bài tập toàn thân giúp tăng cường các nhóm cơ chính ở cánh tay, chân, lõi và tăng sức bền của tim mạch.
  • Phần thân trên và phần dưới được sử dụng trong mỗi cú đánh.
  • Tăng cường và làm săn chắc cơ bắp.
  • Chèo thuyền đốt cháy lượng calo đáng kể mà không gây thêm căng thẳng cho khớp.
  • Cải thiện sức bền và sức khỏe tim và phổi.

Thể dục tim mạch

Chèo thuyền là một bài tập hiếm hoi liên quan đến sức mạnh và sức bền. Đây là một bài tập aerobic giúp tăng nhịp tim và oxy của cơ thể, cải thiện thể lực tim mạch. (Hansen RK và cộng sự. 2023) Thông qua chuyển động liên tục, nhịp nhàng, làm tăng khả năng sử dụng oxy, chèo thuyền giúp tăng cường khả năng cung cấp oxy cho cơ thể của tim và phổi và rèn luyện sức bền của cơ bắp.

Tập luyện toàn thân

Bài tập chèo thuyền là bài tập toàn thân toàn diện, tác động đồng thời lên nhiều vùng cơ thể và nhóm cơ, đặc biệt là cánh tay, lưng, lõi và chân. Chuyển động này di chuyển các nhóm cơ chính trong toàn bộ phạm vi chuyển động, thúc đẩy sự cải thiện tính linh hoạt và trương lực cơ, rất tốt cho những người gặp khó khăn với các bài tập chịu trọng lượng như chạy. Chèo thuyền cũng có thể cải thiện các dấu hiệu sinh lý, tùy thuộc vào cường độ tập luyện và vùng nhịp tim được duy trì.

Thân thiện với nhau

Chèo thuyền là một bài tập có tác động thấp, giúp khớp dễ dàng hoạt động hơn và phù hợp với những người có vấn đề về khớp hoặc những người đang tìm kiếm một bài tập luyện thân thiện với khớp. Bài tập tác động đến các cơ lớn nhất theo cách ít tác động mà không gây tác động mạnh lên khớp hoặc xoay quá mức.

Đốt cháy calo

Chèo thuyền có thể là một cách hiệu quả để đốt cháy calo. Sự kết hợp giữa rèn luyện tim mạch và sức đề kháng khiến nó trở thành một công cụ hiệu quả để kiểm soát cân nặng và giảm cân. Việc xen kẽ giữa cường độ cao hơn và thấp hơn có thể tăng cường đốt cháy calo trong và sau buổi tập do lượng oxy tiêu thụ quá mức sau khi tập thể dục (EPOC), còn được gọi là hiệu ứng đốt cháy sau. (Sindorf, MAG và cộng sự, 2021)

Cải thiện tư thế

Duy trì một tư thế khỏe mạnh mang lại nhiều lợi ích, chẳng hạn như cải thiện khả năng thở, hỗ trợ tiêu hóa và ngăn ngừa chấn thương. (Kim D, 2015) Chèo thuyền có thể là một bài tập hiệu quả giúp nâng cao sức mạnh tư thế và nhận thức cũng như giảm nguy cơ đau lưng. Kích hoạt cột sống thích hợp là cần thiết để chèo thuyền hiệu quả, điều này cũng giúp kéo vai về phía sau. Cơ gấp hông giúp kéo dài trong giai đoạn truyền động trong khi vai mở. Kỹ thuật chèo thuyền đúng cách bao gồm:

  • Sự uốn cong của bàn chân.
  • Kéo căng gân Achilles.
  • Tham gia vào xương chày.

Bắt đầu

Chèo thuyền không quá khó để bắt đầu. Những kỹ thuật sau đây được các chuyên gia chia sẻ sẽ giúp nâng cao trải nghiệm và giảm thiểu rủi ro chấn thương.

Duy trì tư thế thẳng đứng

  • Lưng phải thẳng trong suốt chuyển động.
  • Siết chặt các cơ cốt lõi để giữ cho lưng không bị cong khi uốn cong đầu gối và hông trong quá trình di chuyển.
  • Điều này giữ cho cơ thể thẳng hàng, ngăn ngừa chấn thương và giúp bài tập hiệu quả hơn.

Duy trì trình tự đột quỵ

Có bốn phần trong trình tự:

  1. Sản phẩm bắt – là khi bạn ngồi phía trước máy, gập đầu gối và đưa tay ra để giữ lấy tay cầm.
  2. Sản phẩm lái xe – là bước tiếp theo, bao gồm việc đẩy gót chân vào bệ và di chuyển qua chân trong khi vận động chân, cơ mông và cơ lõi của bạn. Trong khi lái xe, bạn muốn hơi ngả người về phía sau khi đẩy bằng chân đồng thời kéo tay cầm xuống đáy lồng xương sườn.
  3. Sản phẩm hoàn thành – ngả người ra sau một chút đồng thời kéo tay cầm xuống ngang ngực.
  4. Sản phẩm phục hồi – Duỗi hai tay về phía trước đồng thời uốn cong hông để đưa thân về phía trước, dùng chân kéo về vị trí ban đầu.

Điều chỉnh mức kháng cự phù hợp

Hầu hết các máy chèo thuyền đều có cài đặt lực cản có thể điều chỉnh được. Người mới bắt đầu nên bắt đầu với mức kháng cự thấp hơn để tập trung vào kỹ thuật phù hợp và tăng dần khi họ cảm thấy thoải mái hơn để mức kháng cự mang lại thử thách mà không ảnh hưởng đến hình thức. Trên máy chèo thuyền, người tập sẽ có cảm giác như đang lướt trên mặt nước một cách hiệu quả với những động tác mạnh mẽ, mạnh mẽ được lặp lại trong bao nhiêu lần tùy thuộc vào quá trình tập luyện.

Thở

Tập luyện aerobic đòi hỏi phải thở đúng cách. Bạn nên hít vào trong giai đoạn phục hồi khi trượt ghế về phía trước và thở ra trong giai đoạn lái khi đẩy qua chân. Hơi thở đồng bộ với chuyển động chèo giúp dòng oxy được lưu thông liên tục, nhờ đó cơ thể duy trì được năng lượng và các động tác chèo êm ái.

Phòng khám Y khoa Chấn thương chỉnh hình và Chức năng

Giống như bất kỳ chương trình thể dục nào, các cá nhân nên tham khảo ý kiến ​​​​của chuyên gia chăm sóc sức khỏe hoặc chuyên gia thể dục, đặc biệt nếu tồn tại các tình trạng hoặc mối lo ngại về sức khỏe từ trước. Tại Phòng khám Y tế Thần kinh Cột sống và Y học Chức năng Chấn thương, chúng tôi tập trung vào những gì phù hợp với bạn và cố gắng cải thiện cơ thể thông qua các phương pháp đã được nghiên cứu và các chương trình chăm sóc sức khỏe tổng thể. Chúng tôi tập trung vào việc điều trị chấn thương và hội chứng đau mãn tính của bệnh nhân để tạo ra các kế hoạch chăm sóc cá nhân nhằm cải thiện khả năng thông qua các chương trình linh hoạt, di chuyển và nhanh nhẹn được cá nhân hóa cho từng cá nhân. Sử dụng phương pháp tiếp cận tổng hợp, mục tiêu của chúng tôi là giảm đau một cách tự nhiên bằng cách phục hồi sức khỏe và chức năng của cơ thể thông qua các phác đồ Y học Chức năng, Châm cứu, Điện Châm cứu và Y học Thể thao. Nếu cần phương pháp điều trị khác, Tiến sĩ Jimenez đã hợp tác với các bác sĩ phẫu thuật hàng đầu, chuyên gia lâm sàng, nhà nghiên cứu y tế và nhà cung cấp dịch vụ phục hồi chức năng hàng đầu để cung cấp các phương pháp điều trị hiệu quả nhất hiện có.


Bài tập cốt lõi và đau lưng


dự án

Hansen, RK, Samani, A., Laessoe, U., Handberg, A., Mellergaard, M., Figlewski, K., Thijssen, DHJ, Gliemann, L., & Larsen, RG (2023). Tập thể dục chèo thuyền làm tăng thể lực tim mạch và đường kính động mạch cánh tay nhưng không phải là yếu tố nguy cơ chuyển hóa tim truyền thống ở người bị tổn thương tủy sống. Tạp chí sinh lý học ứng dụng Châu Âu, 123(6), 1241–1255. doi.org/10.1007/s00421-023-05146-y

Sindorf, MAG, Germano, MD, Dias, WG, Batista, DR, Braz, TV, Moreno, MA, & Lopes, CR (2021). Tiêu thụ oxy quá mức sau khi tập thể dục và quá trình oxy hóa cơ chất sau khi tập luyện cường độ cao trong khoảng thời gian: Ảnh hưởng của thao tác phục hồi. Tạp chí quốc tế về khoa học thể dục, 14(2), 1151–1165.

Kim, D., Cho, M., Park, Y., & Yang, Y. (2015). Tác dụng của chương trình tập thể dục để điều chỉnh tư thế đối với chứng đau cơ xương. Tạp chí khoa học vật lý trị liệu, 27(6), 1791–1794. doi.org/10.1589/jpts.27.1791

Cơ bắp hình thoi: Chức năng và tầm quan trọng đối với tư thế khỏe mạnh

Cơ bắp hình thoi: Chức năng và tầm quan trọng đối với tư thế khỏe mạnh

For individuals who sit regularly for work and are slumping forward, can strengthening the rhomboid muscles help prevent posture problems and relieve pain?

Cơ bắp hình thoi: Chức năng và tầm quan trọng đối với tư thế khỏe mạnh

Rhomboid Muscles

The rhomboids are a group of muscles in the upper back. A rhomboid major and minor muscle on each side of the upper back forms the shoulder girdle, which, along with other muscles, helps maintain the stability of the shoulder and shoulder blade. The rhomboid muscles control:

  • Kéo
  • Nâng hạ
  • Rotating the shoulder blade.
  • These muscles also contribute to arm movement and enable lifting the arms above the head.
  • The rhomboid muscles support healthy posture and upper back. (Yoo W. G. 2017)

Sitting for an extended time, slumping forward, overstretching the arm above the body, sleeping on one side, repeated throwing motions, and sports like volleyball can affect the rhomboid muscles and cause pain symptoms.

Giải Phẫu

There are two rhomboid muscles. The major originates on the thoracic spine from the second through the fifth vertebrae and inserts on the side of the shoulder blade facing the spine.  The minor is superior to the major and inserts on the C7 and T1 vertebrae. The muscles connect between the spine and each of the shoulder blades. When they contract, they pull the shoulder blades together. The muscle fibers run diagonally. They affix the scapula against the torso, allowing a stable base from which the arms can move.

Các triệu chứng

When rhomboid muscles are overused or strained, symptoms can include the following:

  • Tenderness around the shoulder blade.
  • Limited range of motion in the shoulder.
  • Pain around the shoulder blade.
  • Upper back pain.
  • Đau cổ.
  • Arm fatigue when performing repetitive overhead movements.
  • A crunching sound when moving the shoulder.
  • Điểm yếu ở cánh tay.
  • Đau ngực.

Xây dựng cơ bắp

The action of the rhomboid is to bring the shoulder blades together, lift them or elevate them, as when shrugging, and rotate them so they face downward, away from the head. Bringing the shoulder blades together or rút lại vảy builds the rhomboids to support the upper back.

To improve or prevent posture problems or mild, muscle-related upper-back and/or neck pain, 10 to 15 repetitions of scapular retraction performed one to three times every day are targeted exercises that could be recommended to help strengthen the muscles. However, consult a primary care provider, physical therapist, or chiropractor for serious medical conditions that affect posture to develop a personalized exercise program specific to the individual’s condition or injury. Everybody is different, and there is no one-size-fits-all when incorporating exercise to manage back pain. The physical therapy team may recommend other exercises to help manage or reverse any postural issues. (Kim, D. et al., 2015)

Overstretched Muscles

The human body has a unique and challenging relationship with gravity, which creates a downward pull on its structures, including the spine, head, and shoulders. As gravity pulls, the shoulders roll forward, and the chest can sink in. (Harvard Health, 2022). The rhomboid muscles may become overstretched, or the pectoral muscles and soft tissues in front may tighten up and constrict. Strengthening the rhomboids can help release the pectoral muscles.

Tư thế đầu hướng về phía trước

Unhealthy posture can lead to chronic pain and back problems. (Kripa, S. et al., 2021) Over time, unhealthy posture can also cause a forward head posture. (U.S. National Library of Medicine Clinical Trials, 2020) Forward head posture can lead to soft tissue strain, a kink in the neck, and fatigue in the muscles holding the head up, which can cause chronic neck pain. Maintaining strong extensor muscles in the lumbar and cột sống ngực can help prevent back and neck problems as the body ages.

Phòng khám Y khoa Chấn thương chỉnh hình và Chức năng

We passionately focus on treating patients’ injuries and chronic pain syndromes and develop personalized care plans that improve ability through flexibility, mobility, and agility programs tailored to the individual. Using an integrated approach, our areas of chiropractic practice include Wellness & Nutrition, Chronic Pain, Personal Injury, Auto Accident Care, Work Injuries, Back Injury, Low Back Pain, Neck Pain, Migraine Headaches, Sports Injuries, Severe Sciatica, Scoliosis, Complex Herniated Discs, Fibromyalgia, Chronic Pain, Complex Injuries, Stress Management, Functional Medicine Treatments, and in-scope care protocols to relieve pain naturally by restoring health and function to the body through Functional Medicine, Acupuncture, Electro-Acupuncture, and Sports Medicine protocols. If the individual needs other treatment, they will be referred to a clinic or physician best suited for them, as Dr. Jimenez has teamed up with the top surgeons, clinical specialists, medical researchers, and premier rehabilitation providers to provide the most effective clinical treatments. We focus on what works for you and strive to better the body through researched methods and total wellness programs.


Functional Healing


dự án

Yoo W. G. (2017). Effects of pulling direction on upper trapezius and rhomboid muscle activity. Journal of physical therapy science, 29(6), 1043–1044. doi.org/10.1589/jpts.29.1043

Kim, D., Cho, M., Park, Y., & Yang, Y. (2015). Tác dụng của chương trình tập thể dục để điều chỉnh tư thế đối với chứng đau cơ xương. Tạp chí khoa học vật lý trị liệu, 27(6), 1791–1794. doi.org/10.1589/jpts.27.1791

Harvard Health. (2022). Is it too late to save your posture? Exercise and Fitness. www.health.harvard.edu/exercise-and-fitness/is-it-too-late-to-save-your-posture

Kripa, S., Kaur, H. (2021). Identifying relations between posture and pain in lower back pain patients: a narrative review. Bulletin of Faculty of Physical Therapy, 26. doi.org/https://doi.org/10.1186/s43161-021-00052-w

U.S. National Library of Medicine Clinical Trials. (2020). Strengthening and stretching exercise to improve forward head posture and rounded shoulders. Retrieved from clinicaltrials.gov/study/NCT04216862

Giảm căng cơ cơ phụ bằng cách kết hợp liệu pháp MET

Giảm căng cơ cơ phụ bằng cách kết hợp liệu pháp MET

Can athletic individuals incorporate MET (muscle energy techniques) therapy to reduce the pain-like effects of adductor strain?

Giới thiệu

The body’s lower extremities have an important role as they provide stability and mobility to the individual. Many athletes utilize their lower extremities by adding much power to exert the energy to win matches or competitions. The various muscles, soft tissues, ligaments, and joints help support the body’s skeletal structure and can succumb to injuries from repetitive motions or environmental factors. One of the muscles that can be affected by constant repetitive motions and environmental factors is the adductor muscles, which can cause many athletes to be in continuous pain and affect their performance during competitions. Luckily, there is a technique that many treatments offer to reduce muscle strain in the adductors and provide relief to the lower extremities. Today’s article looks at how adductor strain can affect many individuals, how MET therapy can help with an adductor strain, and its positive effect on athletic individuals. We discuss with certified medical providers who consolidate our patients’ information to assess the pain-like effects of an adductor strain in the lower extremities. We also inform and guide patients on how MET therapy can help stretch and strengthen tight adductor muscles to reduce strain and provide relief. We also encourage our patients to ask their associated medical providers many intricate and important questions about incorporating MET and other non-surgical therapies into their personalized treatment plan for a healthier lifestyle. Dr. Jimenez, D.C., includes this information as an academic service. Từ chối trách nhiệm.

 

How Does Adductor Strain Affect Individuals?

Do you feel tightness along your thighs and legs after a long day at work? Do you experience instability when walking from one location to another? Or do you feel pain when stretching your thighs that causes temporary relief? Many individuals experiencing pain in their lower extremities will often think it is hip pain, but their adductor muscles are in pain. The adductor muscles consist of three muscles that provide torque to the lower extremities by allowing them to move inward when a person is walking and help keep the trunk muscles steady. So, when many athletes begin to make constant repetitive motions while performing, it can cause issues for the adductors. As a common injury to many athletes, adductor strain can put exaggerated stress on the actual tendon, leading to biomechanical abnormalities affecting the musculoskeletal system. (Kiel & Kaiser, 2024a) Also, when athletes start to use constant repetitive motions during an increased volume or intensity of the training workload, it can cause stress factors in the lower extremities. (Kiel & Kaiser, 2024b) This, in turn, can have many individuals feel like they are experiencing hip and groin pain when it is, Trên thực tế, stress fractures in the adductor muscles causing myofascial pain. 

 

 

So, for athletic individuals dealing with adductor strain, primary doctors need to differentiate between adductor strain and regular muscle strain in the lower extremities, as the pain symptoms sometimes have overlapping risk profiles with acute onset pain symptoms associated with distinct injury mechanisms. (McHugh và cộng sự, 2023) This is because when athletes overuse their adductor muscles, it causes pain, as many injuries within the adductors are associated with the hips and groin region. (Koscso et al., 2022) However, there are ways for athletes to find the relief they seek to reduce adductor strain and return to their routine. 

 


Thuốc vận động- Video


How MET Therapy Helps With Adductor Strain

For athletes and individuals engaged in physical activity, MET therapy can be a valuable part of the recovery process for adductor strain. MET (muscle energy technique) therapy, a form of osteopathic manipulative medicine, is used by pain specialists such as chiropractors, massage therapists, and sports physicians to alleviate pain symptoms in the musculoskeletal system. By using gentle, controlled muscle contractions, these specialists can improve musculoskeletal function by mobilizing joints, stretching tight muscles and fascia, and improving circulation and lymphatic flow. (Waxenbaum et al., 2024) Many pain specialists, including chiropractors and massage therapists, incorporate MET therapy into their practices due to its effectiveness in addressing muscular imbalances and alignment issues that contribute to pain and limited mobility in the lower extremities. 

 

The Positive Effect Of MET Therapy

One of the positive effects of MET therapy for adductor strain is that when athletes and individuals start to utilize it as part of their recovery, their pain is reduced, and muscle mobility is increased since there are changes in the viscoelastic properties in the soft tissue. (Thomas và cộng sự, 2019) For the adductor muscles, MET therapy helps with:

  • Increasing muscle length & flexibility
  • Giảm căng cơ
  • Improving blood flow and promoting healing
  • Enhance joint function

MET therapy, when incorporated for pain relief for adductor strain, can put many individuals at ease as it actively focuses on muscle relaxation, lengthening, and strengthening the affected muscles. MET therapy can be combined with other therapies in a person’s personalized treatment plan to enhance mobility, be mindful of what is causing pain and discomfort to their bodies, and live a healthier lifestyle. 

 


dự án

Kiel, J., & Kaiser, K. (2024a). Adductor Strain. In StatPearls. www.ncbi.nlm.nih.gov/pubmed/29630218

Kiel, J., & Kaiser, K. (2024b). Stress Reaction and Fractures. In StatPearls. www.ncbi.nlm.nih.gov/pubmed/29939612

Koscso, J. M., McElheny, K., Carr, J. B., 2nd, & Hippensteel, K. J. (2022). Lower Extremity Muscle Injuries in the Overhead Athlete. Curr Rev Musculoskelet Med, 15(6), 500-512. doi.org/10.1007/s12178-022-09786-z

McHugh, M. P., Nicholas, S. J., & Tyler, T. F. (2023). Adductor Strains in Athletes. Int J Sports Phys Ther, 18(2), 288-292. doi.org/10.26603/001c.72626

Thomas, E., Cavallaro, A. R., Mani, D., Bianco, A., & Palma, A. (2019). The efficacy of muscle energy techniques in symptomatic and asymptomatic subjects: a systematic review. Chiropr Man Therap, 27, 35. doi.org/10.1186/s12998-019-0258-7

Waxenbaum, J. A., Woo, M. J., & Lu, M. (2024). Physiology, Muscle Energy. In StatPearls. www.ncbi.nlm.nih.gov/pubmed/32644455

 

Từ chối trách nhiệm

Ưu và nhược điểm của kẹo không đường

Ưu và nhược điểm của kẹo không đường

For individuals with diabetes or who are watching their sugar intake, is sugar-free candy a healthy choice?

Ưu và nhược điểm của kẹo không đường

Sugar-Free Candy

Sugar-free candies can be an option for individuals with diabetes and those watching their sugar intake. Different types of sweeteners are used in sugar-free candies, with pros and cons and possible side effects.

Thành phần

Sugar-free candies use artificial sweeteners or sugar substitutes to generate a sweet taste. Most of these sweeteners have fewer calories and carbohydrates than sugar, but not all are calorie or carb-free. Some sugar substitutes on labels include:

  • Aspartame
  • tên chất hóa học
  • sucralose
  • Aspartame, saccharin, stevia, and sucralose are calorie-free and carb-free.
  • Stevia is a non-alcoholic, non-artificial sugar substitute made from plant leaves.
  • Sugar alcohols – erythritol, xylitol, maltitol, lactitol, and sorbitol contain some carbohydrates.

Ưu điểm

Pros over candies sweetened with sugar.

Satisfies Cravings

  • Sugar-free candies can satisfy sweet cravings with less impact on blood sugar than their full-sugar counterparts.

Ít đường

Lượng đường trong máu

  • Individuals with diabetes can maintain stable blood sugar levels.

Răng khỏe

  • Candies and gums pose less risk to teeth.

Carbohydrates From Sugar Alcohols

  • Sugar alcohols are digested differently than regular sugar and have less impact on blood sugar levels.
  • If counting carbohydrates, subtract half the grams of sugar alcohol từ tổng lượng carbohydrate trên thương hiệu.
  • For example, if total carbohydrates are 25 and sugar alcohols are 20, count the food as 15 carbs per serving. (University of California, San Francisco, Diabetes Teaching Center, 2024)

Nhược điểm

The cons can include:

Tác dụng phụ tiêu hóa

  • For some individuals, especially with irritable bowel syndrome/IBS, sugar alcohols can cause unpleasant gastrointestinal side effects like bloating and diarrhea. (Mäkinen K. K. 2016)
  • It is recommended to avoid large amounts, especially for individuals with a sensitive stomach. (Evert, A. B. et al., 2019)

Nếm thử

  • There may be an irregular or unfamiliar taste that can require getting used to.
  • Try other types and brands.

Carbohydrates

  • Luôn đọc nhãn.
  • The sweetener may contain some or none.
  • Other ingredients may have added carbohydrates.
  • For example, sugar-free chocolates may be high in saturated fat from ingredients like cocoa butter.

Chất kích thích thèm ăn

  • Zero-calorie sweeteners may stimulate appetite, leading to eating more, which can be counterproductive to dietary goals. (Azad, M. B. et al., 2017)

Các lựa chọn

Choosing which types are best depends on personal taste and health goals.

  • Because of fatty ingredients, sugar-free chocolates may not be recommended if heart problems exist or fat intake must be limited.
  • Hard candies may be a better option.
  • Sugar alcohols can have an impact on blood sugar levels, which may make the candies less than ideal for those with diabetes. Digestive side effects can make them less appealing as well.
  • Some artificial sweeteners may cause discomfort. Learning the body’s response will help when choosing.
  • When it comes to taste, note what the preferred candy is sweetened with, as well as other ingredients, to guide future purchases.
  • Choose a snack that blends something sweet with other healthy ingredients, like fiber or protein, whole grains, nuts, or dried fruit. For example, strawberries with sôcôla sâm or apple slices with peanut butter.

Dr. Jimenez  Functional Medicine Team. Healthy eating does not have to be hard. Using an integrated approach, we aim to restore health and function to the body through Nutrition and Wellness, Functional Medicine, Acupuncture, Electro-Acupuncture, and Sports Medicine protocols. If the patient needs other treatment, they will be referred to a clinic or physician best suited for them, as Dr. Jimenez has teamed up with the top surgeons, clinical specialists, medical researchers, nutritionists, and health coaches to provide the most effective clinical treatments. We focus on what works for you and strive to better the body through researched methods and total wellness programs.


How Chiropractic Can Help Diabetic Back Pain


dự án

U.S. Department of Agriculture and U.S. Department of Health and Human Services. (2020). Dietary Guidelines for Americans, 2020-2025. 9th Edition. Available at DietaryGuidelines.gov. Retrieved from www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf

American Heart Association. (2020). Federal dietary guidelines emphasize healthy eating but fall short on added sugars. newsroom.heart.org/news/federal-dietary-guidelines-emphasize-healthy-eating-habits-but-fall-short-on-added-sugars

University of California, San Francisco, Diabetes Teaching Center: Diabetes Education Online. (2024). Counting sugar alcohols. dtc.ucsf.edu/living-with-diabetes/diet-and-nutrition/understanding-carbohydrates/counting-carbohydrates/learning-to-read-labels/counting-sugar-alcohols/

Mäkinen K. K. (2016). Gastrointestinal Disturbances Associated with the Consumption of Sugar Alcohols with Special Consideration of Xylitol: Scientific Review and Instructions for Dentists and Other Health-Care Professionals. International journal of dentistry, 2016, 5967907. doi.org/10.1155/2016/5967907

Evert, A. B., Dennison, M., Gardner, C. D., Garvey, W. T., Lau, K. H. K., MacLeod, J., Mitri, J., Pereira, R. F., Rawlings, K., Robinson, S., Saslow, L., Uelmen, S., Urbanski, P. B., & Yancy, W. S., Jr (2019). Nutrition Therapy for Adults With Diabetes or Prediabetes: A Consensus Report. Diabetes care, 42(5), 731–754. doi.org/10.2337/dci19-0014

Azad, M. B., Abou-Setta, A. M., Chauhan, B. F., Rabbani, R., Lys, J., Copstein, L., Mann, A., Jeyaraman, M. M., Reid, A. E., Fiander, M., MacKay, D. S., McGavock, J., Wicklow, B., & Zarychanski, R. (2017). Nonnutritive sweeteners and cardiometabolic health: a systematic review and meta-analysis of randomized controlled trials and prospective cohort studies. CMAJ : Canadian Medical Association journal = journal de l’Association medicale canadienne, 189(28), E929–E939. doi.org/10.1503/cmaj.161390

Mở khóa cứu trợ: Kéo dài cho chứng đau cổ tay và bàn tay

Mở khóa cứu trợ: Kéo dài cho chứng đau cổ tay và bàn tay

Can various stretches be beneficial for individuals dealing with wrist and hand pain by reducing pain and discomfort to the extremities?

Giới thiệu

In a technological-driven world, it is common for people to experience wrist and hand pain at some point in their lives. The hands are part of the body’s upper extremities and are used for various tasks and chores throughout the entire day. The forearms provide a causal relationship with the hands and wrists for the upper extremities since they offer very important motor functions to the body. The hands support the body when carrying something; the various muscles, ligaments, tendons, and joints help the wrist with mobility and flexibility. However, when injuries or everyday movements begin to affect the forearms and cause issues with the hands and wrist, it can be difficult to do simple tasks and negatively impact a person’s way of life. Fortunately, numerous ways exist to reduce the pain and discomfort of the wrist and hands. Today’s article focuses on what causes wrist and hand pain, how to prevent wrist and hand pain from returning, and how incorporating various can help reduce the pain-like effects. We discuss with certified medical providers who consolidate our patients’ information to assess the multiple causes that lead to the development of wrist and hand pain. We also inform and guide patients on how various stretches and techniques can help reduce the chances of wrist and hand pain from returning. We also encourage our patients to ask their associated medical providers many intricate and important questions about incorporating these stretches and techniques into their daily routines to live healthier lives. Dr. Jimenez, D.C., includes this information as an academic service. Từ chối trách nhiệm.

 

What Causes Hand and Wrist Pain?

Do you often feel pain or stiffness in your wrist after typing all day on the computer or phone? Do you have trouble gripping items in your hands? Or how often do your hands ache that massaging them causes temporary relief? Many people, including older adults, have experienced pain at some point, and most of the time, it affects the hands and wrists. Since everyone uses their hands and wrists when performing various tasks, when injuries or repetitive movements start to affect the hands and wrists, it can have a huge impact on simple tasks. When dealing with wrist and hand pain, it can make life unbearable for the person. Since pain is a normal protective response to any injuries and potentially harmful stimuli in its acute form, when prolonged or dysfunctional neuromuscular issues start to affect the body, it may contribute to disability and pain. (Merkle et al., 2020) For wrist and hand pain, many occurrences that lead to its development result from micro-stress or repetitive tear usage. 

 

 

This is because since the world is technological-driven, many people are using computers or smartphones to communicate with each other, which can be one of the causes of the development of wrist and hand pain. When many people frequently use electronic devices, the frequent movements and uses of the thumbs will increase their load and become a higher prevalence of musculoskeletal disorders. (Baabdullah et al., 2020) Other studies stated that when many individuals begin to do repetitive movements constantly and have different positions of their wrist joints while using their electronic devices continually, it can cause pain to their wrist joints and affect the structure. (Amjad và cộng sự, 2020) Additionally, when repetitive vibration exposures or forceful angular motions affect the hands and wrists, it can lead to carpal tunnel syndrome and affect the hands. (Osiak et al., 2022) The various joints, tendons, and muscles also become affected in the hands and wrist as trigger points in the forearm. Fortunately, there are multiple ways that many people can reduce the pain-like effects of wrist and hand pain.

 


The Benefits of Stretching-Video


How To Prevent Wrist & Hand Pain From Returning

There are numerous ways to reduce wrist and hand pain, and many people try to find therapeutic solutions to mitigate the pain. Non-surgical treatments like manual therapy can help with wrist and hand pain by using mobilization forces to allow wrist flexion and extension to improve motor function. (Gutierrez-Espinoza et al., 2022) Another non-surgical treatment that can help with wrist and hand pain is acupuncture. Acupuncture utilizes small, solid, thin needles to be placed in various acupoints in the forearm to reduce the pain intensity and bring back the mobility function to the hands and wrist. (Trinh et al., 2022)

 

Various Stretches For Wrist & Hand Pain

 

May mắn thay, có một simple and accessible way for many individuals to reduce the effects of wrist and hand pain-stretching and incorporating yoga into their routine. Yoga stretches for the hands and wrists can help decompress and reduce stiffness, and these stretches can be done for just a few minutes, providing beneficial results. (Gandolfi et al., 2023Below are some of these stretches that can be easily incorporated into anyone’s routine, making it easier for you to take control of your wrist and hand health.

 

Wrist Flexor Stretch

  • Làm thế nào để làm nó:
    • Extend your arm in front of you with your palm up.
    • Use your other hand to gently pull the fingers back toward the body until you feel a stretch in your forearm.
    • Hold this position for about 15 to 30 seconds.
    • Repeat 2-3 times with each wrist.

 

Wrist Extensor Stretch

  • Làm thế nào để làm nó:
    • Extend your arm in front of your body with your palm facing down.
    • Gently pull the fingers towards your body with your other hand until you feel a stretch on the outside of your forearm.
    • Giữ trong 15 đến 30 giây.
    • Do this 2-3 times per wrist.

 

Căng tay cầu nguyện

  • Làm thế nào để làm nó:
    • Put the palms together in a prayer position ở phía trước of the chest, below the chin.
    • Slowly lower the conjoined hands towards the waistline, keeping the hands close to your stomach and your palms together until you feel a stretch under your forearms.
    • Hold for at least 30 seconds and repeat a few times.

 

Tendon Glides

  • Làm thế nào để làm nó:
    • Start with your fingers extended straight out.
    • Then, bend your fingers to form a hook fist; you should feel a stretch but no pain.
    • Return to the starting position and bend your fingers to touch the top of your palm, keeping your fingers straight.
    • Finally, bend your fingers into a full fist.
    • Repeat the sequence ten times.

 

Căng ngón tay cái

  • Làm thế nào để làm nó:
    • Extend your hand with your fingers together.
    • Kéo your thumb away from your fingers as far as comfortable.
    • Giữ trong 15 đến 30 giây.
    • Repeat 2-3 times with each thumb.

 

Lắc nó ra

  • Làm thế nào để làm nó:
    • After stretching, shake your hands lightly as if trying to dry them off. This helps reduce tension and promote circulation.

dự án

Amjad, F., Farooq, M. N., Batool, R., & Irshad, A. (2020). Frequency of wrist pain and its associated risk factors in students using mobile phones. Pak J Med Sci, 36(4), 746-749. doi.org/10.12669/pjms.36.4.1797

Baabdullah, A., Bokhary, D., Kabli, Y., Saggaf, O., Daiwali, M., & Hamdi, A. (2020). The association between smartphone addiction and thumb/wrist pain: A cross-sectional study. Y học (Baltimore), 99(10), e19124. doi.org/10.1097/MD.0000000000019124

Gandolfi, M. G., Zamparini, F., Spinelli, A., & Prati, C. (2023). Asana for Neck, Shoulders, and Wrists to Prevent Musculoskeletal Disorders among Dental Professionals: In-Office Yoga Protocol. J Funct Morphol Kinesiol, 8(1). doi.org/10.3390/jfmk8010026

Gutierrez-Espinoza, H., Araya-Quintanilla, F., Olguin-Huerta, C., Valenzuela-Fuenzalida, J., Gutierrez-Monclus, R., & Moncada-Ramirez, V. (2022). Effectiveness of manual therapy in patients with distal radius fracture: a systematic review and meta-analysis. J Man Manip Có, 30(1), 33-45. doi.org/10.1080/10669817.2021.1992090

Merkle, S. L., Sluka, K. A., & Frey-Law, L. A. (2020). The interaction between pain and movement. J Hand Ther, 33(1), 60-66. doi.org/10.1016/j.jht.2018.05.001

Osiak, K., Elnazir, P., Walocha, J. A., & Pasternak, A. (2022). Carpal tunnel syndrome: state-of-the-art review. Folia Morphol (Warsz), 81(4), 851-862. doi.org/10.5603/FM.a2021.0121

Trinh, K., Zhou, F., Belski, N., Deng, J., & Wong, C. Y. (2022). The Effect of Acupuncture on Hand and Wrist Pain Intensity, Functional Status, and Quality of Life in Adults: A Systematic Review. Châm Cứu Med, 34(1), 34-48. doi.org/10.1089/acu.2021.0046

 

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