Here's what happens to your body after you die

Each one of us will shuffle off this mortal coil at some point. What happens next is a fascinating - if frightening - natural process.

After your heart stops beating, your body slowly begins to decay without preservation techniques like embalming or mummification.

It starts small, down at the cellular level. Then bacteria, animals, and even the body itself begins to digest your organs and tissues.

Here's how the complete process of decay plays out.

Banasa secret

Bananas Won’t Make You Fat

Why is it that bananas have earned such a bad reputation in the weight loss department?

There are approximately 108 calories and 17.5 grams of carbohydrates in the average banana. Much of the calories from bananas come from carbohydrates, both from simple sugars and starch. They contain about 19 grams of sugar per banana and 1 gram of protein, as well. Bananas don’t contain any fat, cholesterol or sodium. The fiber content of bananas also helps to control hunger much better for those who are trying to lose fat. 

Bananas can be an ideal pre-gym snack. In order to fuel energy, our body uses carbs and fats. Thus, this makes bananas an essential carb food, if taken before a workout. And as it is densely packed with nutrients and energy, it is an ideal snack for the fitness enthusiast. The natural sugars contained within the banana help provide a lot of energy before a workout. This is the reason why it is a huge favourite for serious athletes. 

As with any food, healthy or unhealthy, portion control is the true answer to avoiding weight gain. Therefore, if you consume bananas within your body’s food and calorie requirements, then bananas will not make you gain weight.

Eat 3 Bananas Per Day

20 Reasons To Eat 3 Bananas Per Day – And No They Won’t Make You Fat

From preventing cardiovascular events to regulating PMS, bone mass, constipation, heartburn, and more than a dozen other ailments, bananas pack enough of a nutritional punch to make most medications look like candy. Bananas also give an instant, sustained and substantial boost of energy. They are the number one fruit for the world’s leading athletes for a reason.


Research has proven that three small bananas provide enough energy for a strenuous 90-minute workout. But energy isn’t the only way a banana can help us keep fit and healthy. It can also help overcome or prevent a substantial number of illnesses and conditions, making it a necessary staple in our daily diets.

The magic number which appears to be assist in the following conditions is 1500mg of potassium which is three bananas per day.

1. Prevents Cardiovascular Events: British and Italian researchers have found that having one banana for breakfast, one for lunch and one in the evening would provide enough potassium to reduce the chances of suffering a blood clot on the brain by around 21 per cent. The study has been published in the Journal of the American College of Cardiology. 

Scientists analysed data from eleven different studies – dating back to the mid-Sixties – and pooled the results to get an overall outcome. They found a daily potassium intake of around 1,600 mg were enough to lower stroke risk by more than a fifth.

The average banana contains around 500 milligrams of potassium, which helps to lower blood pressure and controls the balance of fluids in the body. 

Pervious research in “The New England Journal of Medicine,” found that eating bananas as part of a regular diet can cut the risk of death by strokes by as much as 40%!

2. Bananas Help Boost Bone Mass: The potassium in bananas appears to counteract the bad effects of high-salt diets by preventing bones from decaying at a fast rate, says study author Dr. Deborah Sellmeyer, an assistant adjunct professor of endocrinology and metabolism at the University of California at San Francisco.

The potassium appeared to protect the bones of the women who took it, Sellmeyer says. They lost less calcium than they did on the low-salt diets, and the amount of lost protein was only slightly higher.

3. Depression: According to a recent survey undertaken by MIND amongst people suffering from depression, many felt much better after eating a banana. This is because bananas contain tryptophan, a type of protein that the body converts into serotonin, known to make you relax, improve your mood and generally make you feel happier.

4. PMS: Forget the pills – eat a banana. The vitamin B6 it contains regulates blood glucose levels, which can affect your mood.

5. Anemia: High in iron, bananas can stimulate the production of hemoglobin in the blood and so helps in cases of anemia.

6. Blood Pressure: This unique tropical fruit is extremely high in potassium yet low in salt, making it the perfect to beat blood pressure. So much so, the US Food and Drug Administration has just allowed the banana industry to make official claims for the fruit’s ability to reduce the risk of blood pressure and stroke

7. Brain Power: 200 students at a Twickenham (Middlesex) school were helped through their exams this year by eating bananas at breakfast, break, and lunch in a bid to boost their brain power. Research has shown that the potassium-packed fruit can assist learning by making pupils more alert.

8. Constipation: High in fiber, including bananas in the diet can help restore normal bowel action, helping to overcome the problem without resorting to laxatives.

9. Hangovers: One of the quickest ways of curing a hangover is to make a banana smoothie, sweetened with honey. The banana calms the stomach and, with the help of the honey, builds up depleted blood sugar levels.

10 . Heartburn: Bananas have a natural antacid effect in the body, so if you suffer from heartburn, try eating a banana for soothing relief.

11. Morning Sickness: Snacking on bananas between meals helps to keep blood sugar levels up and avoid morning sickness.

12. Mosquito bites: Before reaching for the insect bite cream, try rubbing the affected area with the inside of a banana skin. Many people find it amazingly successful at reducing swelling and irritation.

13. Nerves: Bananas are high in B vitamins that help calm the nervous system.

14. Overweight and at work? Studies at the Institute of Psychology in Austria found pressure at work leads to gorging on comfort food like chocolate and crisps. Looking at 5,000 hospital patients, researchers found the most obese were more likely to be in high-pressure jobs. The report concluded that, to avoid panic-induced food cravings, we need to control our blood sugar levels by snacking on high carbohydrate foods every two hours to keep levels steady

15. Ulcers: The banana is used as the dietary food against intestinal disorders because of its soft texture and smoothness. It is the only raw fruit that can be eaten without distress in over-chronicler cases. It also neutralizes over-acidity and reduces irritation by coating the lining of the stomach.

16. Temperature control: Many other cultures see bananas as a “cooling” fruit that can lower both the physical and emotional temperature of expectant mothers. In Thailand, for example, pregnant women eat bananas to ensure their baby is born with a cool temperature.

17. Seasonal Affective Disorder (SAD): Bananas can help SAD sufferers because they contain the natural mood enhancer tryptophan.

18. Smoking: Bananas can also help people trying to give up smoking. The B6,B12 they contain, as well as the potassium and magnesium found in them, help the body recover from the effects of nicotine withdrawal.

19. Stress: Potassium is a vital mineral, which helps normalize the heartbeat, sends oxygen to the brain and regulates your body’s water balance. When we are stressed, our metabolic rate rises, thereby reducing our potassium levels. These can be rebalanced with the help of a high-potassium banana snack.

20. Warts: Those keen on natural alternatives swear that if you want to kill off a wart, take a piece of banana skin and place it on the wart, with the yellow side out. Carefully hold the skin in place with a plaster or surgical tape!

Super Healing Foods

Super Healing Foods That You Need To Add To Your Diet

Have you ever wondered why, if processed food is so unhealthy, they are legal in the U.S.? Did you know the unnatural ingredients in our food are tested and regulated by the FDA? FDA regulation usually means a certain potentially harmful ingredient can be allowed in our food as long as it is in a small amount. For example, store-bought cupcakes or a bag of sour cream potato chips won’t kill you, a diet comprised of processed foods like this, over an extended period of time will most likely be detrimental to your health. Did you also know that artificial ingredients present in our food here in the U.S. are banned in other countries for being unsafe? With this said, it makes good sense that the more we stick to whole, clean foods, the healthier we will be – and it is much even better if we can buy organic the majority of the time. 

Once you begin to eat these clean, healthy foods, it won’t take you long to feel the health benefits. You will feel less sluggish, more energized, and people around you will even begin to notice a difference in your mood. 

As part of a healthy diet, whole foods play a significant role in helping our bodies function at their best. There are hundreds of extremely nutritious whole foods and some that actually help our bodies heal. In this article, I’m listing just a small sampling of the great foods out there that have natural healing abilities. Most of these boast multiple healing effects, from fighting cancer to reducing cholesterol, guarding against heart disease, and more. Why not try several of these “super healing foods” and take note of how you feel as you are incorporating them into a healthy diet.

Super Healing Foods That You Need To Add To Your Diet Today

1. Kiwi: Can help lower cholesterol and blood pressure, contains an amazing amount of vitamin C, has more fiber than apples, and even has more potassium than bananas. Kiwi has natural blood-thinning properties without the side effects found in aspirin, and supports vascular health by reducing the formation of blood clots, lowering LDL cholesterol, and reducing blood pressure. Amazingly, this fruit helps damaged cells to repair themselves. In Chinese medicine it is used to accelerate the healing of wounds and sores.

2. Cherries: Cures Gout, arthritis and rheumatism. Cherries contain numerous healing powers with great nutritional value while having a relatively low calorie count. They’re also packed with substances that help fight inflammation and cancer. Compounds found in cherries have been found to inhibit the growth of tumors and even cause cancer cells to die without damaging healthy cells. Cherries also have antiviral and antibacterial properties. Cherries can also lower uric acid levels in the blood, thus reducing a common cause of gout. In Chinese medicine, cherries are routinely used as a remedy for gout, arthritis, and rheumatism (as well as anemia, due to their high iron content).

3. Watercress: Can help cure jaundice, urinary issues and digestion. This is something I put into my morning “green smoothies,” not just because I love watercress, but it adds great flavor and variety to juicing/smoothies. Watercress has even been touted to be more of a super food than kale. It’s extremely nutritious, and is as close as you can get to a calorie-free food. It contains more iron than spinach; is packed with vitamin A, and has lots of vitamin K. The nutrients in watercress protect against cancer and macular degeneration, help build the immune system, and supports bone health.

The iron helps red blood cells carry oxygen to your body’s tissues for energy.In Chinese medicine, watercress is thought to help reduce tumors, improve night vision, and stimulate bile production (improving digestion and settling intestinal gas). It’s used as a remedy for jaundice, urinary difficulty, sore throat, mumps, and even bad breath.

4. Spinach: Protects from inflammation, heart disease and dementia. Spinach protects against eye disease and vision loss; is good for brain function; guards against colon, prostate, and breast cancers; protects against heart disease, stroke, and dementia; lowers blood pressure; is anti-inflammatory; and it’s great for bone health. Spinach has an amazing array of nutrients, including high amounts of vitamin K, calcium, vitamin A, vitamin C, folate, magnesium, and iron. The vitamin K builds strong bones by helping calcium adhere to the bone. Spinach is also rich in lutein, which protects against age-related macular degeneration, and it may help prevent heart attacks by keeping artery walls clear of cholesterol buildup.

5. Carrots: Prevents against cancer and heart disease. Carrots are a great source of the potent antioxidants known as carotenoids. Diets high in carotenoids have been linked to decreased risk in postmenopausal breast cancer as well as cancers of the bladder, cervix, prostate, colon, larynx, and esophagus. On the opposite side, diets low in carotenoids have been associated with chronic disease, including heart disease and various cancers. One carrot per day could reduce your risk of lung cancer by half. Carrots contain calcium, potassium, magnesium, phosphorus, fiber, vitamin C, and a large amount of vitamin A. Carrots also promote eye health and prevent macular degeneration and cataracts. In Chinese medicine, carrots are used to treat rheumatism, kidney stones, tumors, indigestion, diarrhea, night blindness, ear infections, earaches, deafness, skin lesions, urinary tract infections, coughs, and constipation.

6. Cabbage: Cure for ulcers. Sulforaphane, a powerful compound in cabbage, sabotages the bacteria that causes gastric and peptic ulcers before it can get to your gut, and may even help inhibit the growth of gastric tumors. For only 34 calories a cup, cabbage provides 3g of fiber and is a fantastic source of vitamins K, B6, manganese, and, folate. Cabbage builds strong bones, dampens allergic reactions, reduces inflammation, and promotes gastrointestinal health. It also provides significant cardiovascular benefit by preventing plaque formation in the blood vessels. In Chinese medicine, cabbage is used to treat constipation, the common cold, whooping cough, depression and irritability, and stomach ulcers. When eaten and used as a poultice, as a dual treatment, cabbage is helpful for healing bedsores, varicose veins, and arthritis.

7. Kale: Protects against cancer. Kale is highly nutritious, has powerful antioxidant properties, and is anti-inflammatory. One cup of cooked kale contains amazing amounts of vitamins K and A, and is also a good source of calcium and iron. Kale contains high levels of the cancer-fighting compounds which guard against prostate, gastric, skin, cervical, colon, and breast cancers. Vitamin K in kale promotes blood clotting, protects the heart, and helps build strong bones. It has more antioxidant power than spinach, protecting against free-radical damage. Kale is extra rich in beta-carotene, lutein, and zeaxanthin, which helps with macular degeneration. In Chinese medicine, kale is used to help ease lung congestion.

8. Ginger: Cures nausea and digestive issues. Ginger is a virtual medicine chest due to its digestion-friendly property in addition to other great health benefits. In India, ginger is part of the daily routine, and is used as a natural antidote for battling colds and flu. Ginger improves the absorption of essential nutrients in the body, and clears those irritating sinuses that tend to flare up occasionally. Ginger also helps with nausea and gastric issues as well as helping reduce gas. It also has anti-inflammatory properties – you can even put some ginger essential oil in a bath to help aching muscles and joints. Hot ginger tea can help get rid of throat and nose congestion – and if the weather is cold, the warming benefit of this tasty tea is wonderful!

9. Chamomile Tea: Cures heartburn. Chamomile can ease digestive inflammation, spasms, and gas. Of course, you can purchase good, ready-made herbal teas, but you can also steep 2 teaspoons of the herb in 10 ounces of very hot water for 20 minutes (covering the cup to keep the essential oils in the water). You may have to drink the tea a few times a day for complete relief.

10. Potatoes: Cures headache. The 37g of carbs in a medium potato can ease a tension headache by increasing serotonin levels, as long as you keep the fat and protein below 2g.

11. Bananas: Cures stress and anxiety. Next time you feel stressed, reach for a banana. With only 105 calories and 14g of sugar, a medium banana fills you up, provides a mild blood sugar boost, and has 30% of the daily requirement of vitamin B6, which helps the brain produce mellowing serotonin, getting you through a crisis peacefully.

12. Yogurt: Cure for constipation or gas. One and a half cups of live-culture yogurt, high in gut-friendly bacteria, moves food more efficiently through the gastrointestinal tract. This good bacteria also improves your gut’s ability to digest beans and dairy lactose, which can cause gas.

13. Apricots: Prevents kidney stones. Fresh apricots are a personal favorite of mine. In season, I use them a lot in smoothies and even as an addition to my green smoothies. They are loaded with fiber whether fresh and dried. Actually, 8 dried apricot halves have 2g of fiber, only 3 mg of sodium, and 325 mg of potassium—all of which help keep minerals from accumulating in urine and forming the most common type of kidney stones.

14. Basil: Cures tummy troubles. Studies have suggested that eugenol, a compound in basil, can keep your gut safe from pain, nausea, cramping, or diarrhea by killing off bacteria such as Salmonella and Listeria. Eugenol even has an anti-spasmodic property that can aid in keeping cramps at bay. Basil is great minced fresh in sauces or salads. It should also be noted that basil essential oil aids with migraine headaches.

15. Pears: Cures high cholesterol. One medium pear has 5g of dietary fiber, much of it in the form of pectin, which helps flush out bad cholesterol, a risk factor in heart disease.

16. Figs: Cures Hemorrhoids. There is 3g of fiber in four dried figs, which helps create soft, regular stools that will keep hemorrhoids from returning. Figs also provide about 5% of daily potassium and 10% of manganese.

Conclusion

These are some incredible benefits to be obtained from so many different sources, and yet this list hasn’t even begun to “touch the tip of the iceberg.” We would all benefit from adding many of these super healing foods to our daily diet, and eat fresh, non-processed foods. Once you begin to eat these clean, healthy foods, it won’t take you long to feel the health benefits. You will feel less sluggish, more energized, and people around you will even begin to notice a difference in your mood. If you make these foods part of your routine, you will soon find yourself becoming less and less likely to reach for those “binge” foods and unhealthy foods as you become more aware of the benefits of eating these healthy foods. What an amazing lifestyle change you can have just with a few modifications, bit-by-bit, to your daily routine.

8 Ways Coconut Oil Can Heal Your Body

I’ll admit it. I can really geek out over anything that makes both my body and soul feel nourished. My husband just rolls his eyes at me and say “yes, dear” when I really get going. But the more I think about the different ways you can use coconut oil, the more nerdy excited I get. And if you are in the middle of an eye roll directed at me too, wait until I go over exactly what I find so exciting.

Here’s How Coconut Oil Can Heal Your Body

1. Coconut oil is a great source of needed dietary fat

Fat is an essential nutrient. Fat is used to create cells, hormones and is essential for the absorption of fat-soluble nutrients. And coconut oil is a wonderful, healthy fat source And yes, it is mostly saturated fat, but don’t let that make you nervous. A high percentage of that fat is in the form of lauric acid which has a different chemical composition than animal sources of saturated fat. This type of fat has shown to lower cholesterol and promote overall health.

2. Coconut oil may protect your body against an array of diseases

Studies show that cultures that consume high amounts of coconut oil don’t nearly have the diseases that most modern, developed nations do. Coconut oil is used in the field of natural medicine to help support the body in many ways. Here are just a few examples.

-It is considered beneficial for an under-active thyroid due to its stimulating nature.

-It can be healing to those with IBS due to its anti-inflammatory qualities and its negative effect on the bad bacteria in the gut.

-It’s said to be good for those with diabetes for its positive effect on insulin.

-It can feed brain cells through the production of energy supplying ketones, which may be protective against Alzheimer’s.

3. Coconut oil can be beneficial for weight-loss

The fat in coconut oil is mostly composed of medium-chain saturated fatty acids. Many studies show that these fatty acids not only improve energy expenditure, they also increase feelings of fullness after a meal. So while you won’t lose weight just by eating coconut oil, it can assist in your weight-loss efforts.

4. Coconut oil is the best oil for cooking

Most oils aren’t suitable for cooking. Vegetable oils like canola, sunflower, and safflower oil have a very low smoke point. What this means is that they will start to burn and become rancid at very low levels of heat. These rancid oils are toxic for the body. Conversely, the saturated fat in coconut oil is perfect for cooking and can withstand  medium heat.

5. Coconut oil can make healthier treats seem decadent

It is especially good for making food creamy. Try adding one to three teaspoons of melted coconut oil to a smoothie. You will feel like you are drinking an ice cream soda or a milkshake. It can also be a great substitute for butter for those who don’t eat dairy. Spread it onto a bagel or toast, melt it over a baked potato or drizzle it over lightly steamed vegetables. Yum!

It also can be used to give a creamy texture to healthy treats. Blend dates, almonds and shredded coconut in a food processor and a little coconut oil. Then mold your mixture into raw cookies. There are so many fun ways to make healthy creations with coconut oil.

6. Coconut Oil can be a non-toxic beauty product

A lot of body products are full of chemicals and the all-natural alternatives are extremely expensive. Coconut oil can be a great alternative. Use it to moisturize your skin, soften your cuticles, remove makeup and brush your teeth (it will kill bacteria).

It can also make a great conditioning hair mask. Take melted coconut oil (make sure it’s not too hot), and work it through your hair. Then let it cool. It will harden into a conditioning mask. Let sit for 10 minutes and then wash out.

7. Try the ancient practice of oil pulling

Oil pulling is an ancient tradition to help remove toxins from the body. It involves swishing a tablespoon of oil in your mouth for about 5 to 20 minutes a day (20 for best results). Coconut oil is one of the best oils for this practice because of the anti-microbial properties found in the lauric acid.

Oil pulling with coconut oil kills gingivitis, plaque and other micro-organisms in the mouth. It has also been known to help detox the body, alleviate headaches, clear the skin, promote oral hygiene and improve hormonal balance. Just make sure to spit the oil into the trash (not the sink) when done.

8. Replace those chemical filled house cleaners

Coconut oil can do a wonderful job removing shower scum. It can also polish wood in a natural way. Coconut oil can be used to loosen hinges, just like WD-40. Just make sure it is melted before using.

Expert advice: I recommend getting extra virgin, cold-pressed coconut oil if possible. Keep in mind, coconut oil is solid at room temperature but becomes liquid at 76 Fahrenheit. It is really important for your health to consume good quality foods. It is just as essential to put good quality ingredients onto your body.

It is also of value to make your surroundings as toxin-free as possible. Coconut oil is so versatile in that it can promote health in so many ways. So, if you don’t already have some on hand, pick up some coconut oil and discover how you enjoy using it to promote your health today.

Detoxification In Ayurveda

Process Of Detoxification In Ayurveda

Process of detoxification:

Detoxification involves changes not only in the diet but also involves lifestyle adjustments. In order to be successful, it is mandatory to avoid chemicals from food such as processed meals, refined sugar, caffeine, alcohol, drugs and tobacco. Another red light:  To drink extra water. Crucial, of course, is the engagement of the mind into this process. One tip is to practice meditation on a daily basis, especially while going through the detox period.

Ayurveda uses two main types of detox strategies: Shamana therapy, which is a pacifying strategy and way less aggressive, is used to eliminate the symptoms of the disease. Shodhana therapies, such as the traditional Panchakarma is used to eliminate the cause of the imbalance. Note that the traditionalPanchakarma is a very intense detox procedure and should be performed under the supervision of an experienced Ayurveda doctor or Practitioner.  These detoxification procedures should not be performed by children or people older that 75 and never under the suspicion or pregnancy.

Traditional Panchakarma:

In India, there are 5 steps to complete a traditional panchakarma or detox depending on the imbalance of the patient.

Vamana

(Induction of vomiting)- Performed to induce the elimination of accumulated toxins in the form of Kapha. 
Usually done twice a day during Kapha dominant periods. The patient is treated with snehana (oil) andsvedana (sweat) procedures and followed with the vomiting induction.

Indication: cough, cold, symptoms of asthma, most lung disorders, acute fevers, nausea, loss of appetite, anemia, poisoning, skin diseases, diabetes, lymphatic obstruction, chronic indigestion, edema (swelling), epilepsy (between attacks), chronic sinus problems and other congestions.

Virechana

(Induction of purgation).  Used to get rid of excessive Pitta promoting the purification of the blood toxins.

Indication: Generic inflammations, skin issues, chronic fever, piles, intestinal worms, gout, jaundice, gastrointestinal problems, and irritable bowel syndrome.

Basti

Enema. It involves the intrusion of medicinal substances such as oil, or other herbal decoctions in a liquid medium into the rectum.

Indication: Vata disorders such as constipation, distention of abdomen, sexual disorders, backache, neck pain, sciatica, the pain and nervous system difficulties associated with arthritis, rheumatism, and gout.

Nasya

Use of medicated oil, ghee or herbal juices into the nostrils. It eliminates the toxic materials accumulated in head and neck and shoulders region.

Indication:  Ear, eyes, nose, and throat disorders such as migraine, sinusitis, bronchitis, and dryness of the nose, hoarseness, convulsions and certain neurological disorders.

Rakta Mokshana

Blood letting. It is used to eliminate toxins that are accumulated in the blood. It involves the purification of the blood. Usually done using leeches.

Indication: Urticaria, rash, eczema, acne, scabies, leucoderma, enlarged liver and spleen, and gout.

Strengthen & Save Your Knees

Tips To Strengthen & Save Your Knees From Minor Pain

When I first started my workout program, which began as daily dance performances when I was an entertainer, my knees hurt just about every day.

In my case, I simply did not have any prior muscle developments in my legs or abdomen to support my activities. My weak leg muscles and heavy body-weight contributed to a lot of pressure on my knees. I was told that losing extra weight would take the pressure off my knees. Yeah, well, the advice sounded like a catch 22.  How was I going to lose weight and dance without pain, if the dancing exercise was the cause of my pain?

If you experience knee pain, there’s a way to address it without feeling defeated. You can mindfully strengthen your knees while you continue to work toward your fitness and fat-loss goals.

First be well informed, whenever you have joint pain, it is best that you consult a physical therapist or physician to rule out a major structural issue that requires professional rehabilitation.

However, if you are cleared to exercise, by all means, get moving’ toward your goals.

Tips to save your knees if they hurt

Don’t run or jump

Don’t run or jump, instead use an elliptical trainer, ride the bicycle, strength train with a professional instructor, and opt for a low-impact aerobics class. If the class you want to take is built around fast direction changes, abrupt starts and stops, or stomping, just chill.  You need to modify all that stuff until your quads, hamstrings, and core get strong enough to support your knees.

Do yoga

Basic yoga classes offer balancing poses and core-building exercises that strengthen the whole body. Isometric training for legs (holding poses without moving) is one of the best ways to strengthen the knees.  Poses like downward dog, planks, and bridges improve your leg and core strength.  This poses also increase your muscle awareness and reinforce proper body alignment and stabilization.

Roll out with the foam roller, then stretch

Tight muscles around the knees can make you susceptible to injuries in the knees, hips, and back. The foam roller is a miracle tool. It will release all of the tight areas around your gluteus muscles, back, and legs.

Use the 36” foam roller to roll and gently massage the knots and adhesions in these areas. You will recognize the “knots” because they feel tender when you roll over them.

Roll each area for only 30 seconds to one minute.  Be aware not to roll till your legs turn to jelly, which can actually damage the tissues. After you roll out, stretch. You’ll be amazed by how much more flexible you are after using the foam roller.

And an extra thought to consider to save your knees

Your shoes could be causing your knees to hurt

Especially when the seasons change, we tend to change our shoes; for example, going from summer sandals to cold weather boots.  Your physical alignment shifts when the heel height and support from your shoe changes.  Your body needs time to adjust and re-align from your heel-to-knee-to-hip-to-back.

Sore Knees

Sore knees don’t have to be a setback. With the proper modifications, exercises, and a load of patience (it might take months for you to feel stronger), you can keep moving toward your fitness goals without interruption.