Do you know how to protect yourself from a leading cause of disability?

Achilles tendinopathy affects 150,000 pepole in the UK every year (Davies, 2019). Tendinopathy, also known as tendinitis or tendonitis, is a type of tendon disorder that results in pain, swelling, and impaired function. The pain is typically worse with movement.  Given the achilles tendon connects the calf muscles to the foot at the heel - so impared function impacts your ability to walk and exercise. Scientists at the University of Iceland and University of Copehagen recruited 60 patients with Achilles Tendinopathy and assigned them to three groups:

1. Eccentric exercise protocol (rehabilitation exercises)
2. Pressure massage
3. Eccentic exercise protocol and pressure massage

Mindfullness is very trendy right now because it is claimed to help you cope with anxiety and stress and build resilience.  But does it help you if you are depressed?  This is the question that researchers from Northwestern University Feinberg School of Medicine tried to answer in a recent study. During the study, 31 women most of whom had done nothing to help themselves to deal with their depression in the last 12 months, participated in an mindfullness group.  They practicied mindfullness meditation and yoga on average 150 minutes per week.  Before starting the study 45% said they had no experience of mediation and 71% said they had never tried yoga. The primary outcome, depression and secondary outcomes (stress, mindfulness, functioning, well-being and depression stigma) were assessed at start of the study and then again at weeks 8 and 16 weeks .  The depressive symptoms significantly decreased during the study, in addition the stigma of depression increased from the start of the study to 8 weeks and then significantly decreased between 8 to 16 weeks of the study.  A significant decrease in stress and significant increase in mindfulness was found at week 8 and the end of the study when compared to the start of the study.  In addition, the women reported increased sense of well-being including self-acceptance and growth. In conclusion mindfulness medication can reduce levels of depression and stress as much as powerful drugs and psychotherapy do. Reference I E Burnett-Zeigler, M D Satyshur, S Hong, A Yang et al, 2016, Mindfulness based stress reduction adapted for depressed disadvantaged women in an urban Federally Qualified Health Centre, Complementary Therapies in Clinical Practice;  25; 59 - 67 see >> http://www.ctcpjournal.com/article/S1744-3881(16)30072-X/abstract

In my last blog post, I shared some tips on natural way to trear hearburn, below are more tips: 1. Raw Apple Cider Vinegar Because acid reflux actually occurs due to having very small amounts of acid in your stomach,  raw apple cider vinegar may actually help keep it from occurring. Simply dissolve a tablespoon of it in a glass of water and drink it to improve your acid levels.  However, more research still needs to be done on this. One study found that apple cider vinegar alleviated heartburn symptoms for some individuals, but the effects only lasted between 60 and 75 minutes. 2. Ginger Tea  If you know that you're going to be consuming a huge meal, it may be helpful if you drink a cup of ginger tea at least 20 minutes before you start eating. Simply steep a 2-inch piece of ginger root in two cups of boiling water for five minutes, and then drink. Ginger not only has an anti-inflammatory effect, but also tightens your lower esophageal sphincter, thus preventing acid from refluxing. 3. Papaya A study found that the enzyme papain may help promote better digestion, providing positive effects for people with heartburn, irritable bowel syndrome (IBS) and constipation References https://repository.asu.edu/attachments/166181/content/Yeh_asu_0010N_15671.pdf https://www.ncbi.nlm.nih.gov/pubmed/21990307 https://www.ncbi.nlm.nih.gov/pubmed/20420113 https://www.ncbi.nlm.nih.gov/pubmed/23524622