【按摩熱潮】不少人都有按摩槍看門口
⭐但知道正確使用方法的人不多
⭐小心誤傷肌肉血管神經線
#星期三CheckCheckMail
小心使用按摩槍
王小姐:「近年很流行按摩槍,不少人更以父/母親節禮物送給家人,是否任何人都適合使用嗎?」
CheckCheckCin:按摩槍又稱筋膜槍,原理是透過高速及高頻率的震動,以放鬆肌肉及筋膜,高頻率的震動可將力道傳送至較深層的肌肉,所以只適用於大組肌肉,例如大腿、小腿、臀部等,如用於肌肉層較薄的位置例如肩膊、膝關節等,未必能承受太大力度,容易造成瘀傷,也有可能打傷筋膜。更要注意避免在頸、胸腹、腋窩等動脈及神經線集中的位置使用,以免內傷。
按摩時間不宜太長,同一位置約3-5分鐘即可。要注意如肌肉本身有紅腫熱痛就不宜使用,否則會令發炎肌肉傷上加傷。按摩槍只適用於紓緩肌肉繃緊的情況,如有關節痛、肌肉發炎等症狀、幼童、孕婦、長者、骨質疏鬆症患者、末梢感覺較差人士如糖尿病患者、凝血功能異常或正服用抗凝血藥物人士,建議先以低力度試用,並宜諮詢專業人士治理。
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Beware of massage guns
“Massage guns seem to be very popular these days, and people would buy them as gifts for their parents. Are they suitable for everyone?”
CheckCheckCin: Massage guns, also known as fascia guns, use high-frequency vibration to help muscles and fascia relax by massaging the deep muscles. Hence, it is suitable for body parts with major muscle groups such as thighs, calves, and hips.
On the contrary, using a massage gun on areas like arms, shoulders, and knees might damage the fascia, as the muscles are too thin. Avoid using the device on the neck, chest, abdomen, and armpits, as there are many arteries and nerves in these regions.
Avoid using the massage gun for a long time. 3-5 minutes would be sufficient for each specific body part. Stop using the device if there is swelling and pain on the body, as it can aggravate the inflammation.
Children, pregnant women, the elderly folks, patients with osteoporosis, and those with peripheral neuropathy such as patients with diabetes, coagulations disorders, as well as those who are on anticoagulant drugs should be careful when using the massage gun and seek professional advice accordingly.
The massage gun can only relieve the tension in the muscle. Individuals with joint pain and muscle inflammation should seek professional medical help.
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#男 #女 #我狀態OK
同時也有3部Youtube影片,追蹤數超過2,210的網紅DJ Macky Suson,也在其Youtube影片中提到,Episode 5: CYCLING IN SINGAPORE TOUR WITH GOPRO HERO 9 Health benefits of regular cycling Health benefits of regular cycling Cycling is mainly an aer...
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who osteoporosis 在 Zoe Raymond Facebook 的精選貼文
As many of you know, family is an important support pillar in my life. My parents are always looking for ways to ensure we have the best and also taught us that strong bonds in the family are valuable. They work very hard and saved up, to bring my sister and me on annual holidays. It is now our turn to shower them with our care and concern such as paying more attention to their health Our last trip was in November 2019 when I was 7 months pregnant with a toddler in tow. My parents were always on a look out for me and helped look after Arielle. But it dawned upon me that I had to start taking more responsibility for their wellbeing when I realized they tire more easily now.
Our bones may become fragile, but bonds are unbreakable. Sensitive topics such as bone health may be difficult to bring up with our loved ones. Watch a heartwarming video about how Kit Chan discovered the unbreakable bond when she became a caregiver to her mother who was diagnosed with osteoporosis: https://bit.ly/38cFO70 and share with me your own experience about the moment you realised the role reversal between you and your loved ones. #OurUnbreakableBondSG #FighttheFracture
who osteoporosis 在 CheckCheckCin Facebook 的最佳解答
【不想再做紙片人】你有過瘦的煩惱嗎?
⭐鋪天蓋地都是減肥廣告
⭐想增肥的人有苦自己知
#星期六放輕身心
增肥增磅有妙法
當不少人忙著減肥時,有一部份人卻因為過瘦而苦惱,對於身型過瘦的人來說,「食極唔肥」不是祝福而是詛咒,體形過瘦容易導致血壓低、貧血、免疫力下降、骨質疏鬆等問題,適量增磅會令身體更健康。
從中醫角度來看,「食極唔肥」有兩大原因,一是脾胃虛弱,脾胃受損等於消化系統失常,身體不能正常吸收營養,進食油膩食物或多吃後容易出現腹瀉、大便次數增加等症狀。第二個原因是陰虛體質,伴隨症狀為皮膚偏乾、易出暗瘡、發熱、口乾、大便偏乾甚至便秘等,多數出現於經常熬夜、嗜吃辛辣食物或更年期人士身上。
脾胃虛弱型人士宜每日飲米水,因為米水能養好脾胃,使消化吸收及轉化功能正常運作,身體能攝取飲食中的營養,再靠調節飲食及運動控制體重。而陰虛體質人士宜多吃滋陰潤燥食物,例如蜂蜜、芝麻、百合、沙參、玉竹、雪耳、花旗參、石斛等,少吃辛辣、煎炸油膩食物,平日按摩三陰交穴,有助紓緩陰虛燥熱情況。
按摩三陰交穴
功效:滋陰健脾,補腎疏肝,適合陰虛體質人士。
位置:小腿內側腳踝骨頭突出處上方3寸(約4指橫寬)
按法:以手指指腹向下按壓按摩。
備註:孕婦、女士月經期間慎用。
✔推介茶療:夕米水
功效:補救熬夜、烏髮養腎、紓緩腰痠
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Useful tips to gain weight
While some people work hard to lose weight, some, on the other hand, are troubled by their skinny physique. To people who “can’t gain anything even after eating excessively”, this might not be a blessing but a curse. A skinny body may lead to low blood pressure, anemia, low immunity, and osteoporosis. Putting on a few pounds in fact is good for the body.
From the perspective of Chinese Medicine, there are two main reasons as to why some people experience this. First is weakness of the spleen and stomach. Damaged spleen and stomach will disrupt the digestive system. The body will not be able to absorb nutrients, might experience diarrhea after eating oily food, and develop the urge to pass stool regularly.
The second reason has to do with the yin-deficient condition of a body. Accompanying symptoms are dry skin, feeling heaty, dry mouth, dry stool or even constipation. These often happen to individuals who sleep late, enjoy hot and spicy food, and people who are going through menopause or andropause.
It is good for individuals with a weak spleen and stomach to drink a cup of rice water a day, because it can help improve the organs and its digestive function, so that the body can absorb nutrients from the food more effectively. Do exercise regularly and be more mindful of the daily diet as well.
As for individuals with yin deficiency, they should eat food that nourishes the yin and moistens the body, for instance, honey, sesame seed, lily, glehnia root, polygonatum root, snow fungus, American ginseng and fox nut; Avoid eating hot, spicy and oily food. Message the ‘San Yin Jiao’ acupoint regularly, to relieve the heaty and dryness caused by the deficiency of yin.
San Yin Jiao Acupoint
Effects: Nourishes Yin and strengthens spleen, nourishes kidneys and relieves stress. Suitable for Yin deficiency body type.
Location: 3 inches above the protruding part of the calf's inner ankle bone (about 4 fingers width).
Method: press your thumb downwards.
Notes: Not suitable for menstruating and pregnant women.
✔Rice Water Recommendation:
Effects: Suitable for those with frequent late nights, improves hair quality, nourishes kidneys and relieves sore lower back
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#男 #女 #我狀態OK #我枯燥 #痰濕 #陰虛 #暗瘡 #便秘
who osteoporosis 在 DJ Macky Suson Youtube 的最讚貼文
Episode 5: CYCLING IN SINGAPORE TOUR WITH GOPRO HERO 9 Health benefits of regular cycling
Health benefits of regular cycling
Cycling is mainly an aerobic activity, which means that your heart, blood vessels and lungs all get a workout. You will breathe deeper, perspire and experience increased body temperature, which will improve your overall fitness level.
The health benefits of regular cycling include:
increased cardiovascular fitness
increased muscle strength and flexibility
improved joint mobility
decreased stress levels
improved posture and coordination
strengthened bones
decreased body fat levels
prevention or management of disease
reduced anxiety and depression.
Back to top
Cycling and specific health issues
Cycling can improve both physical and mental health, and can reduce the chances of experiencing many health problems.
Obesity and weight control
Cycling is a good way to control or reduce weight, as it raises your metabolic rate, builds muscle and burns body fat. If you’re trying to lose weight, cycling must be combined with a healthy eating plan. Cycling is a comfortable form of exercise and you can change the time and intensity – it can be built up slowly and varied to suit you.
Research suggests you should be burning at least 8,400 kilojoules (about 2,000 calories) a week through exercise. Steady cycling burns about 1,200 kilojoules (about 300 calories) per hour.
If you cycle twice a day, the kilojoules burnt soon add up. British research shows that a half-hour bike ride every day will burn nearly five kilograms of fat over a year.
Cardiovascular disease and cycling
Cardiovascular diseases include stroke, high blood pressure and heart attack. Regular cycling stimulates and improves your heart, lungs and circulation, reducing your risk of cardiovascular diseases.
Cycling strengthens your heart muscles, lowers resting pulse and reduces blood fat levels. Research also shows that people who cycle to work have two to three times less exposure to pollution than car commuters, so their lung function is improved. A Danish study conducted over 14 years with 30,000 people aged 20 to 93 years found that regular cycling protected people from heart disease.
Cancer and cycling
Many researchers have studied the relationship between exercise and cancer, especially colon and breast cancer. Research has shown that if you cycle, the chance of bowel cancer is reduced. Some evidence suggests that regular cycling reduces the risk of breast cancer.
Diabetes and cycling
The rate of type 2 diabetes is increasing and is a serious public health concern. Lack of physical activity is thought to be a major reason why people develop this condition. Large-scale research in Finland found that people who cycled for more than 30 minutes per day had a 40 per cent lower risk of developing diabetes.
Bone injuries, arthritis and cycling
Cycling improves strength, balance and coordination. It may also help to prevent falls and fractures. Riding a bike is an ideal form of exercise if you have osteoarthritis, because it is a low-impact exercise that places little stress on joints.
Cycling does not specifically help osteoporosis (bone-thinning disease) because it is not a weight-bearing exercise.
Mental illness and cycling
Mental health conditions such as depression, stress and anxiety can be reduced by regular bike riding. This is due to the effects of the exercise itself and because of the enjoyment that riding a bike can bring.
who osteoporosis 在 DJ Macky Suson Youtube 的精選貼文
Health benefits of regular cycling
Cycling is mainly an aerobic activity, which means that your heart, blood vessels and lungs all get a workout. You will breathe deeper, perspire and experience increased body temperature, which will improve your overall fitness level.
The health benefits of regular cycling include:
increased cardiovascular fitness
increased muscle strength and flexibility
improved joint mobility
decreased stress levels
improved posture and coordination
strengthened bones
decreased body fat levels
prevention or management of disease
reduced anxiety and depression.
Back to top
Cycling and specific health issues
Cycling can improve both physical and mental health, and can reduce the chances of experiencing many health problems.
Obesity and weight control
Cycling is a good way to control or reduce weight, as it raises your metabolic rate, builds muscle and burns body fat. If you’re trying to lose weight, cycling must be combined with a healthy eating plan. Cycling is a comfortable form of exercise and you can change the time and intensity – it can be built up slowly and varied to suit you.
Research suggests you should be burning at least 8,400 kilojoules (about 2,000 calories) a week through exercise. Steady cycling burns about 1,200 kilojoules (about 300 calories) per hour.
If you cycle twice a day, the kilojoules burnt soon add up. British research shows that a half-hour bike ride every day will burn nearly five kilograms of fat over a year.
Cardiovascular disease and cycling
Cardiovascular diseases include stroke, high blood pressure and heart attack. Regular cycling stimulates and improves your heart, lungs and circulation, reducing your risk of cardiovascular diseases.
Cycling strengthens your heart muscles, lowers resting pulse and reduces blood fat levels. Research also shows that people who cycle to work have two to three times less exposure to pollution than car commuters, so their lung function is improved. A Danish study conducted over 14 years with 30,000 people aged 20 to 93 years found that regular cycling protected people from heart disease.
Cancer and cycling
Many researchers have studied the relationship between exercise and cancer, especially colon and breast cancer. Research has shown that if you cycle, the chance of bowel cancer is reduced. Some evidence suggests that regular cycling reduces the risk of breast cancer.
Diabetes and cycling
The rate of type 2 diabetes is increasing and is a serious public health concern. Lack of physical activity is thought to be a major reason why people develop this condition. Large-scale research in Finland found that people who cycled for more than 30 minutes per day had a 40 per cent lower risk of developing diabetes.
Bone injuries, arthritis and cycling
Cycling improves strength, balance and coordination. It may also help to prevent falls and fractures. Riding a bike is an ideal form of exercise if you have osteoarthritis, because it is a low-impact exercise that places little stress on joints.
Cycling does not specifically help osteoporosis (bone-thinning disease) because it is not a weight-bearing exercise.
Mental illness and cycling
Mental health conditions such as depression, stress and anxiety can be reduced by regular bike riding. This is due to the effects of the exercise itself and because of the enjoyment that riding a bike can bring.
who osteoporosis 在 黑眼圈奶爸Dr.徐嘉賢醫師 Youtube 的最佳貼文
#骨骼成長鈣為關鍵
門診時,常有家長問奶爸Dr.:「#學齡孩子 要不要補充鈣質?」
進一步了解,才發現家長關切的都是身高或牙齒等有顯著變化的外觀成長問題,而疏忽了較不容易從外型判斷的骨骼生長狀況。
骨骼扮演了支撐身體的重要角色,簡單來說,骨骼的成分主要分為有機質與無機質,有機質為蛋白質,幫助骨骼有彈性,而無機質主要成分為鈣質,幫助骨骼礦化讓身體有支撐力。
鈣質於骨骼生長過程中扮演了重要角色。於孩子生長期時,會透過腦下垂體分泌生長激素,刺激骨生長板進而生成骨骼組織。若學齡中的孩子鈣質攝取不足,可能會影響骨密度與骨骼支撐力。
鈣質與蛋白質是幫助骨骼發育的重要營養素,建議透過補充小魚乾、起司、鮮乳來攝取所需營養。其中,鮮乳更是方便取得的飲品,在便利商店隨手可得。且根據衛福部國健署建議,孩童每日應補充1.5-2份乳品(360-480ml,約等於2盒超商賣的鮮乳)
此外,有國外研究發現:長期不喝牛奶的小朋友,鈣質攝取度較低,影響了骨密度,甚至比有喝牛奶的小朋友高出2.7倍的骨裂風險,家長應注意。
奶爸提醒大家,鮮乳同時含有鈣質與蛋白質兩個可幫助骨骼發育的關鍵營養素,對於父母來說較為方便。建議家長每日兩份奶(360-480ml),幫助孩童骨骼發育
#如果已經本身有在喝奶粉或母奶的小朋友,#當然就夠了。
參考文獻:
Rozenberg et al. (2015). Effects of Dairy Products Consumption on Health: Benefits and Beliefs—A Commentary from the Belgian Bone Club and the European Society for Clinical and Economic Aspects of Osteoporosis, Osteoarthritis and Musculoskeletal Diseases.
Black et al. (2002). Children who avoid drinking cow milk have low dietary calcium intakes and poor bone health.