Sunny D! An Overlooked Super Vitamin

You may want to mark this page.

This will be a Miracle Stretch® blog to keep for yourself and share with family and friends. It is full of great information for healthy living, in a natural way.

It all has to do with Vitamin D.

While getting Vitamin D from the sun is the most effective manner, it is winter now, and often overcast and grey. So let’s not depend on Santa to bring our daily intake of 2,000 IUs of Vitamin D*. Let’s do it for ourselves.

What are the benefits of Vitamin D? Here are a few highlighted studies from our friends at WebMD:

• At Boston University, after people with high blood pressure were exposed to UVA and UVB rays for three months, vitamin D levels increased by more than 100% -- and high blood pressure normalized
•  A Journal of the American Medical Association study in 2003, of more than 3,000 veterans (ages 50 to 75) at 13 Veterans Affairs medical centers, those who consumed >645 IU of vitamin D per day, along with >4 grams per day of cereal fiber, had a 40% reduction in risk of developing precancerous colon polyps
•  A Journal of the American Geriatrics Society report in 2004 showed that elderly women who took a Vitamin D supplement plus calcium for three months reduced risk of falling by 49% compared with consuming calcium alone 
• A Neurology study in 2004 indicated women who get doses of Vitamin D typically found in daily multivitamin supplements of at least 400 IUs are 40% less likely to develop multiple sclerosis compared with those not taking supplements
• Depression and diseases of the arteries—both associated with Vitamin D deficiency—tend to occur together, says Heidi May, PhD, an epidemiologist with the Intermountain Medical Center at the University of Utah

It makes you want to run out and stock up on Vitamin D, right?

Hold on.

Before you begin to add Vitamin D to your diet, consult with your doctor or nutritionist. Remember the asterisk from earlier? This is because you can overdose on Vitamin D. According to WebMD, the upper limit is 2,000 IU per day from diet and supplements because Vitamin D is stored in the body. Going over the limit could lead to kidney stones, muscle weakness, or excessive bleeding. 

So if used in moderation, Vitamin D is just as important and impactful - if not more so - than Vitamins C and E.

Where can you get it other than the top shelf at the vitamin shop? According to Health.org, here are your best options for Vitamin D:

Sunshine: Aim for 20-25 minutes of sunlight, using sunscreen for UV rays of course.

Fatty Fish: Fatty fish can be a good source of Vitamin D. Common options include salmon, trout, mackerel, tuna, and eel. And you get a bonus—heart-healthy omega-3 fatty acids!

Canned Tuna Fish: Canned tuna fish and sardines both contain Vitamin D.

Fortified Milk: Almost all cow's milk in the U.S. is fortified with Vitamin D, but ice cream and cheese are not. (Sorry.) Some soy and rice milks are fortified, but check the label.

Fortified Orange Juice: One 8-ounce glass of fortified juice usually has around 100 IUs of Vitamin D; the amount varies from brand to brand, check the label.

Eggs: (in moderation) Since the Vitamin D in an egg comes from its yolk, it's important to use the whole egg—not just the whites. One yolk is about 40 IUs.

Fortified Cereal: Remember the line, “part of a complete nutritional breakfast?” This is what they meant. (Sorry, no Count Chocula-types) Choose a low-calorie fortified cereal like Multi Grain Cheerios to get part of your daily Vitamin D. Pair it with fortified milk and a glass of fortified OJ.

Beef Liver. If you like it, eat it. If not, well, that’s understandable.

Cod Liver Oil: Great source of Vitamin D, but watch the intake levels and don’t forget other sources throughout the day. One tablespoon contains about 1,300 IUs of Vitamin D.

So this winter, consult with your physician and look into the remarkable benefits of Vitamin D. And keep checking in with the Miracle Stretch® blog. Each blog we bring you is for your health benefit. There will be more exciting news to come in 2016!

Even though the sun may not be beaming down in winter-time, with knowledge of a few great Vitamin-D tips, your future is sure to be shining brightly. 

Happy Holidays!

The Miracle Stretch Team

Dear Santa: "Can I get the Gift of Relief from my Myofascial and Fibromyalgia Pain?"

Season’s Greetings!

No matter how you celebrate, this season has many people wishing in common. They wish of joy, peace, and health.

Children often have long and detailed lists for Santa, but as adults, the list gets simpler.

If adults were to ask Santa for anything, more than 30 million Americans may ask for relief from chronic pain. (‘Old St. Nick may ask for the same—he does do a lot of lifting and sitting...)

Like letters to the North Pole, Miracle Stretch® gets many letters, emails and questions from folks asking if the Piri-Stretcher® will really help with their pain. In particular, Myofascial and Fibromyalgia Pain.

The answer is: Yes, Virginia, there is a Miracle Stretch®.

The Piri-Stretcher® by Miracle Stretch® can help alleviate Myofascial Pain through a focused and effective guided stretch.

Fibromyalgia Pain can be accompanied by Myofascial Pain - tender pain points on the body. Stretching the piriformis with the Piri-Stretcher® can help with Myofascial relief related to the buttocks, lower back, and legs.

According to the National Spine & Pain Center:

A tough connective tissue layer called fascia covers our muscles and spreads uninterrupted throughout our bodies. When injured, this tissue may tighten and contract putting painful pressure on nerves, muscles, bones, or organs. The area where the injury occurs is referred to as a trigger point. It may feel like a “knot” or “band” in the muscle. Often very sensitive to even light pressure, these trigger points typically generate pain not only at the site, but also in other areas of the body (referred pain). You may experience symptoms that appear totally unrelated to the original injury.

So put the Piri-Stretcher® at the top of your list. Mark it on the Secret Santa form you fill out and hint about with family and friends.

OR simply give yourself the gift of relief this year by ordering one and having it shipped to you before Christmas. Then you will know the the relief thousands have experienced across the country and outside the U.S.

Keep in mind, Miracle Stretch® can also lessen your stress by giving you a great gift to give. The Piri-Stretcher® is thoughtful, effective and affordable! Be prepared for many thank yous!

Speaking of eliminating stress.

We have touched upon this before in our blogs and on our social posts, but it bears repeating. Yes, physical trauma can lead to chronic pain, however mental stress can also create and add to its development.

Here is a holiday thought to put in your eggnog: The season may be the reason for our pain. At least a little...

We are not saying you can completely avoid stress. However, we are suggesting that you find Peace. This can be done by making time for yourself and by following these helpful tips from the Mayo Clinic.

Take care of yourself if you have Myofascial Pain or Fibromyalgia. Self-care measures keep your body healthy and may make it easier for you to concentrate on coping with your pain. Try to:

• Exercise. Gentle exercise can help you cope better with pain. When your pain allows, get moving. Ask your doctor or physical therapist about appropriate exercises.
• Relax. If you're stressed and tense, you may experience more pain. Find ways to relax. Meditating, writing in a journal or talking with friends can all be helpful.
• Take care of your body. Eat a healthy diet full of fruits and vegetables. Get enough sleep so that you wake rested. Take care of your body so that you can put your energy toward coping with your pain.

So be good to others, and don't forget yourself, this holiday season and always!

Happy Holidays!

Your Friends at Miracle Stretch

8 Driving Tips to Help Reduce Back, Buttocks, & Leg Pain

Sitting extended periods is one of the top contributors to Piriformis Syndrome and Sciatica. Muscles can become tight and imbalanced creating associated low back, buttocks, or leg pain. In addition to pain in the shoulders, neck, wrists, and arms!

Whether you drive regularly for work, have a long commute, or are heading out on a holiday road trip, these eight tips can help you avoid pain and discomfort.

Be mindful of driving posture

Do not slouch, make contact with the seat back, hold the steering wheel vs ‘resting’ hands on it.

Choose a vehicle that fits your body

Choose adjustable seats (height and angle), adjustable steering wheel, and backrest that stops at shoulder height.

Getting in the vehicle

When getting in, sit first and then swing your legs into the car.

Make adjustments to seat

• Bring the seat height up until your hips are level with knees. If you are too low, add a cushion.
• Adjust seat forward to press foot pedals without coming away from the seat.
• Bring the seat back forward until you are reclined at a 100-110 degree angle to decrease pressure on low back. Roll a small towel and place behind back for lumbar support if needed.
• Tilt seat cushion until it evenly supports thigh, without pressure in any areas, to avoid leg discomfort.

Adjust mirrors

Sit with a strong posture and adjust mirrors to see rear view. Once lined up, this is a good cue you are slouching if the view changes.

Level the wheel

Bring the steering wheel down and toward you to minimize reach for less strain on the neck and upper back. Hold hands at 9 and 3 or lower, feel the shoulders muscles relax.

Remove wallet from pocket

Sitting and driving with a wallet or other items in the back pocket can cause stress to the back and Sciatica-induced pain.

Take breaks and stretch!

Take breaks to get out and walk around or stretch at least every 2 hours. (Btw, our Miracle Stretch® Piri-Stretcher® travels really well for help with those stretches!)

And don’t forget to relax your muscles when you get home. Treat yourself to a nice bath, turn on some relaxing music, and make a cup of soothing tea…changing habits and routines in a positive manner can make all the difference.

A Healthy, Happy Thanksgiving

“We often take for granted the very things that most deserve our gratitude.”

If you are in pain, especially around the holidays, it can hold you back from contributing. Pain keeps you from joining in fun activities. Pain makes you feel isolated, kept company only by daily aching reminders.

It’s ok. It’s natural. And you are not alone. 

To do well for others, you must first do well by yourself. So this holiday season, Miracle Stretch® encourages health first. Make yourself a priority, take a little personal time to relax, meditate, listen to beautiful music, take in the sunset...help yourself feel better so you can spread cheer and happiness to others.

Give yourself time to stretch and take care of your body. If the body is healthy and pain-free, the mind is far more positive—and patient. And that is especially helpful when conversations turn to controversial subject matters over the family dinner table.

Here is a list of simple, yet essential reasons to be grateful, brought to you by tinybuddha.com:

1. Your family – for being your closest kin in the world.

2. Your friends – for being your companions in life.

3. Love – for letting you feel what it means to truly be alive.

4. Sense of taste – for letting you savor the sweetness of fruits, the saltiness of
     seawater, the sourness of pickles, the bitterness of bitter gourd, and the spiciness
     of chili.

5. Your speech – for giving you the outlet to express yourself.

6. Your heart – for pumping blood to all the parts of your body every second since
     you were born; for giving you the ability to feel.

7. Your mind – for the ability to think, to store memories, and to create new
     solutions.

8. Happiness – for you to soak in the beauty of life.

9. The Sun – for bringing in light and beauty to this world.

10. Your good health – for enabling you to do what you want to do and for what you’re about to do in the future.

When you suffer through pain, you may find yourself to be quite grateful for the little things. When you conquer your pain and rekindle good health, you empathize with those who are suffering, and that perspective tends to lead to a more grateful outlook.

And what better time to be full of thanks?

Happy Thanksgiving,

Your friends at Miracle Stretch®.