10 Tips to Start 2020 Living Incredibly
It’s a new year and a new decade - what better way to kick start that healthy living plan you’ve been thinking about for months. To help, we’ve put together 10 tips for you to have an incredible start. Be sure to tag @incrediwear on social media to show us how you’re getting along!
1. Get more sleep
According to the National Sleep Foundation, younger adults (18-64) are recommended an average of 7-9 hours each night. Older adults (65+) have a recommended sleep range of 7-8 hours. The National Sleep Foundation also provides the following sleep tips, which can help you make sleep a priority in 2020:
- Stick to a sleep schedule, even on weekends.
- Practice a relaxing bedtime ritual.
- Exercise daily.
- Evaluate your bedroom to ensure ideal temperature, sound and light.
- Sleep on a comfortable mattress and pillows.
- Beware of hidden sleep stealers, like alcohol and caffeine.
- Turn off electronics before bed.
2. Drink more water
Water is over 60% of the weight of the human body. The risks of dehydration can carry both short term and long term side effects. But how much water should you be drinking each day? According to the Mayo Clinic, an adequate daily fluid intake is:
- About 15.5 cups (3.7 liters) of fluids a day for men
- About 11.5 cups (2.7 liters) of fluids a day for women
These recommendations vary based on weight and activity.
The Mayo Clinic also offers the following tips for staying hydrated:
- Drink a glass of water with each meal and between each meal.
- Drink water before, during and after exercise.
- Drink water if you're feeling hungry. Thirst is often confused with hunger.
Are you thirsty yet?
3. Listen to your body
It’s SO easy to ignore that aching shoulder, or creaky knee. But make a vow in 2020 to stop! Solutions are out there, and there’s no reason to not be enjoying your workout because your body isn’t cooperating. The Knee Sleeve and Shoulder Brace, for example, are great places to start. They are embedded with germanium and carbon that, when stimulated with your body heat, increases blood flow into the target area optimizing the healing process.
4. Be active 20 minutes each day
For most healthy adults, the Department of Health and Human Services recommends these exercise guidelines:
Aerobic activity. Get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. The guidelines suggest that you spread out this exercise during the course of a week. Greater amounts of exercise will provide even greater health benefits, but even small amounts of physical activity are helpful.
Strength training. Do strength training exercises for all major muscle groups at least two times a week. Aim to do a single set of each exercise, using a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions.
5. Go on more vacations
Less vacations = more work = more stress. Scarily, Neuroscientists have found that too much stress can actually alter your brain structure, contributing to depression and anxiety. For 2020, promise yourself just a little bit more time off. In doing so, you can improve your productivity, focus, sex life, relationship and sleep quality. Health benefits also include reducing the risk of heart disease, obesity and preventing illness.6. RECOVER
Taking time off to recover properly is important to keep yourself at your best. Whether it’s working through a muscle ache or sprain, or just catching up on Zzz, building recovery time into your program will help you:
- Prevent overtraining
- Repair, rebuild and strengthen muscles
- Adapt to training stress
- Reduce inflammation
Don’t forget your Incrediwear to help with that last one
7. Eat More Greens
Eating greens aren’t just low in calories, but they’re packed with vitamins, minerals and fiber. Some even have powerful anti inflammatory properties (like our sleeves, wraps and braces!). Chowing down on a varied selection can also reduce your risk of obesity, heart disease, high blood pressure and cognitive decline. In general, the darker the green the more healthy they are. Here are our 5 faves:
- Sprouting broccoli
- Spinach
- Kale
- Collards
- Brussel Sprouts
8. Stretch more
Stretching isn’t always the most exciting, but it’s benefits pay off tenfold. Taking just a few minutes to stretch can help improve muscle tone, flexibility and reduce the likelihood of injury.
9. Make a Bucket List (and tick some off!)
Life happens quickly (example - can you believe it’s already a new decade?!). Make the most of it and help make some of your dreams a reality by writing them down in a bucket list style. Not only does it get your brain thinking and give you something to strive for, it’s also great for your mental health and creativity knowing you have something to work for and look forward to.
10. Take steps to live pain free
Pain can be a deterrent to living a healthy, active lifestyle. If you or someone you know is struggling to manage pain, consider natural alternatives to prescription medications and surgery. At Incrediwear, we believe that pain relief can be a reality. Our products range to cover a variety of chronic conditions by increasing blood flow and decreasing inflammation, all helping you on your way to recovery.
Share your new decade tips with us and keep us posted on your journey to #LiveIncredibly!
Osteoarthritis and the Incrediwear Knee Sleeve
The Incrediwear Knee Sleeve is a proven way to manage pain and can be an alternative to surgery for some osteoarthritis patients.
Incrediwear Holiday Gift Guide
The Holidays are here! This year, give the gift of pain relief to your loved ones. Browse our stocking stuffers or buy a bundle.
Surviving Breast Cancer Is A Lifelong Journey
Post-Cancer Lymphedema: Incrediwear Can Help
Pink ribbons tell only part of the story for breast cancer survivors; the truth is many challenges remain. Most people do not realize that breast cancer survivors undergo a lifetime of living with the after-effects of cancer treatment. According to the Modern Medicine Network, 80-90% of breast cancer patients will develop lymphedema within three years. Breast cancer patients are the most vulnerable to this condition, but it can develop from other types of cancer as well.
Lymph node dissection is a common procedure used to prevent the spread of cancer. After the lymph nodes are removed, lymphatic flow drastically slows, causing lymphedema. The most common symptom of this condition is swelling of the arms and legs. Other symptoms include fibrosis, aching, reduced mobility, and recurring infection. Today, treatment for lymphedema is very limited, as care providers primarily recommend wrapping limbs or wearing compression.
Incrediwear products can help cancer survivors live their best life. Our arm and leg sleeves help alleviate the symptoms that come along with lymphedema. Our circulation socks have also shown to alleviate the symptoms of neuropathy, which can be an unexpected side effect of cancer treatment.
Incrediwear is proud to support efforts to improve the lives of breast cancer survivors by contributing a portion of our October online sales to the Celebration Foundation, and by continuing to develop Incrediwear products that relieve the symptoms associated with lymphedema.
We are currently at $7,850 (Oct 25) and with your help, we can grow this amount even more. We will be providing weekly updates on our goal through our newsletter and social media!
4 Stretches To Help You Relieve Stress & Pain
According to Harvard Health; stretching helps our health by keeping muscles flexible, strong, and maintain the range of motion in our joints. The most critical areas are calves, hamstrings, and hip flexors in the pelvis and quads. Keep in mind, stretching the shoulders, neck, and lower back are also valuable to maintaining healthy muscles. It is recommended to have a daily stretching regimen three to four times a week.
Using Incrediwear during or after each regimen accelerates your recovery time and keeps your muscles from getting sore, especially if you are just starting out or have just recovered from an injury. Don’t allow fatigued muscles or injury keep you from living happy, healthy, and active. We have put together some basic stretching techniques that can help keep you moving and keep your muscles healthy.
1. Cobra Pose – Relief for Back Pain
Lie down on your stomach, with your face resting on the floor. Put your hands on either side, about the middle of your ribcage. Bring your legs together and press the tops of your feet to the floor. Press evenly with your hands as you bring your elbows close to your ribcage. Using the strength of your back only, lift your head and chest while sliding your shoulder blades back. Inhale deeply 5 to 10 times before slowly and gently returning to lying flat on your stomach again. As you release to the floor, turn your head to one side.
2. Supported Warrior – Relief for Knee Pain
Stand up straight and place both hands at shoulder height against the wall. Step forward with your right foot making your toes touch the wall. Next, bend your elbows as if you’re trying to push the wally away from you. Step with your left foot behind you, slightly bending your left knee toward the floor. Hold and take about 10 to 15 deep breaths, then slowly straighten your left leg while bending you right knee. Make sure your knee does not extend past your ankle. Hold this position for 10 to 15 deep breaths before slowly stepping your left foot forward to meet your right foot. Then switch leg positions and complete the process again.
3. Butterfly – Relief for Hip Pain
Sit flat on the floor, using a pad or blanket. Bring the soles of your feet together, tucked in as close to you as possible. Your knees should be wide so that your legs form a diamond shape. Keep your back completely straight and shoulders relaxed. Take a couple of deep breaths, then gently and slowly let your legs drop, allowing your knees to lower toward the floor. If you need more support for relief, you can place blocks or pillows under your knees.
4. Wall Walk – Relief for Elbow & Shoulder Pain
Face the wall with your feet about hip-width apart. Put your palms against the wall with arms extended. Slowly and gently lean forward, allowing your body to rest on your hands. Keep your body in a straight line with your arms in as you are bending your elbows, moving closer and closer to the wall. When your nose touches the wall or if you start to feel any discomfort, slowly push back to the standing position.
7 Ways To Accelerate Your Muscle Recovery For Your Active & Healthy Lifestyle
1. Hydrate: Drink plenty of water during intense exercise or every day activities. Making sure you’re well hydrated keeps muscles from reaching exhaustion, which leads to slower recovery and can lead to injury during activity.2. Stretch: Stretching is not just for athletes and active enthusiasts. Stretching helps keep muscles flexible to maintain a range of motion for your joints. It helps prevent muscles from becoming shortened and/or tight. So find more time to stretch.
3. Alter Your Workouts: It’s important to make sure you give your muscles a rest, but you don’t have to stop working out altogether. For example, if you’re working out your upper body one day, workout your lower body the next. This allows for proper rest intervals between muscle groups.
4. Wear Incrediwear: Traditional methods for recovery such as compression are increasingly becoming less sought after for accelerating recovery from acute and/or chronic injuries. Incrediwear’s active recovery products reduce inflammation and swelling, relieve pain, and accelerate recovery for various injuries and ailments affiliated with various conditions such as Arthritis, Tendonitis, Carpal Tunnel, muscle fatigue, sprains/strains, and pre/post surgery.
5. Massage: Massaging muscles helps reduce muscle tension, improves sleep, boosts immunity, increase joint flexibility, improve range of motion, and release endorphins. Simply make an appointment with a massage therapist, use foam roller, and/or follow simple self massage techniques.
6. Epsom Salt Bath: Taking a hot Epsom salt bath allows your body to absorb magnesium through your skin to relax your muscles. Dissolve about two cups of Epsom salt into a hot bath and soak in bath for 15 to 20 minutes.
7. Electrolytes Replenishment: Your body loses electrolytes during exercise from perspiring. Helping your muscles recover after a great workout include consuming foods and drinks containing sodium, calcium, potassium, phosphorus, magnesium. Replenishing electrolytes daily upkeeps your nervous system’s ability to contract your muscles and maintain fluid balance.
Stay In The Game
Do you know how baseball players stay in touch? They touch base every once in awhile! In the same way, Incrediwear likes to touch base on the benefits of our anti-inflammatory wear products for baseball injuries as the baseball season is in full swing.Common baseball injuries can actually be some of the more serious overuse injuries in sports. Common injuries include; Rotator Cuff Tears, UCL Injuries, ACL & MCL Injuries, Sprains & Strains, and Spondylolysis (a stress fracture in the lower vertebrae). Using Incrediwear anti-inflammatory wear during or after a game helps players increase circulation to reduce inflammation, reduce muscle fatigue, and relieve pain in their elbows, lower back, shoulders, knees, legs, and arms.
Pitchers especially need the care of the best recovery and injury prevention products available. Incrediwear has scientifically shown the effectiveness of our anti-inflammatory wear products to be the best to increase circulation, reduce inflammation and pain, and reduce muscle fatigue. Whether players use Incrediwear during or after gameplay; Incrediwear anti-inflammatory wear gives athletes the recovery essentials they need by decreasing recovery time up to 46%.
Never Leave Home Without Your Anti-Inflammatory Wear
Through various product studies, we have documented the best way for accelerating recovery is to increase circulation. Increasing circulation may sound like you are being warmed you up; however, increasing circulation can also cool you down. This is called Thermo-Regulation, optimizing your body to flush out inflammation.
The Best Alternative Pain Relief & Injury Prevention For Athletes
Alternative pain relief can often be tough to find when you’re a young or professional athlete with an injury. Because athletes are constantly trying to develop and grow in their performance, injuries can often be a constant battle.In 2016, the National Federation of State High School Associations (NFHS) reported participation in High School sports was on the rise; with an increase of approximately 25K boys to an all-time high over 4.54 million, and approximately 36.6K girls to an all-time high over 3.32 million. Among the top sports of both boys & girls, Track & Field was in the top rankings for athlete participation.
Track & Field carries several risks for injuries that can end an athlete’s ability to compete. Incrediwear is the best alternative pain relief for athletes to recover quicker by reducing inflammation and pain. Some of the main injuries that occur in Track & Field are Plantar Fasciitis, Achilles Tendinitis, IT Band Syndrome, Runner’s Knee, and Shin Splints; all of which involve inflammation and pain in the lower extremities. Where it is recommended to ice some of these injuries; Incrediwear can actually be used as instant ice when drenched in warm water, making Incrediwear a multi-dimensional product for alternative pain relief.
Incrediwear is not only the best alternative pain relief for its effectiveness to reduce inflammation & pain, but Incrediwear helps keep young and professional athletes from re-injuries; proving that increasing circulation is a vital key to an athlete’s longevity.
One of the highest likely injuries in sports — across the board — are ACL injuries. Women & young girls especially are at high risk. Overall, girls are about 8 times more likely to suffer ACL injuries than boys, and about 70% of all ACL injuries involve little to no contact with another competitor.
There are over 100,000 ACL sustained injuries in the U.S. every year, which exceeds over $1 billion in health care costs. Incrediwear is not only the best effective option for recovery & pain relief, but also financially as the percentage of young athletes — 18 and under — is on the rise every year.
Pain Relief Apparel For Your Core
Your core is an essential part of who you are. Most people remain unaware that the strength of their core is crucial to their health. Basic household chores such as vacuuming, mopping, gardening, mowing the lawn, all involve energy that pass through the core. Sports such as Golf, Tennis, Biking, Running, Swimming, Basketball, and Football all rely on keeping core muscles strengthened. Everyday acts such as putting on your shoes, sitting in a chair, getting dressed, or standing up are just a few mundane actions that rely on the strength of your core.In a Best Health article, Renee Whitney — a personal trainer and owner of Focus Personal Fitness — describes the importance our core strength has on our quality of life. Using the spinal chord as an example; she explains, “If you have pressure on it because it isn’t well supported by your core muscles, then it is going to affect your movements. It will eventually cause pain, and that will affect the quality of your life.”
Low back pain affects 4/5 Americans during the course of their lives, which may be prevented by building stronger core muscles through a core strength exercise regimen(s). Strengthening your core can be tedious and strenuous, especially if you are dealing with an injury. The question is, how do you support your recovery and get the pain relief you need?
What some of our customers have mistaken for a girdle (and we’re not going to point fingers), is our Incrediwear Body Sleeve that is embedded with a high percentage of Germanium to increase circulation to your core, providing pain relief & accelerated recovery.
The Body Sleeve is not a compression product like a girdle; instead it is pain relief apparel used to accelerate recovery after core workouts and/or provide pain relief for injuries while you sleep. A bandage wrap can bunch up while you move during the night, and it can be difficult to get comfortable in a back brace while you sleep. In fact, sleeping in a back brace is rarely ever recommended. This is why the Incrediwear Body Sleeve was designed to be like a glove for your core, keeping your core circulation increased, and inflammation reduced.
The Incrediwear Body Sleeve can be used for several conditions to accelerate recovery, relieve pain, and reduce inflammation from symptoms affiliated with: strains & muscle injuries, acute/chronic injuries, lower/mid back pain, muscle spasms, pinched nerve(s), postpartum pregnancy, and breast augmentation.
The Incrediwear Body Sleeve is just one of our many pain relief apparel products that provide people with an alternative pain relief method to not only feel better, but recover faster. You can visit our studies page and see the difference Incrediwear makes in various types of injuries and conditions.
Reducing Recovery Time For Injuries
(Incrediwear's profile on Manteo Mitchell brings a powerful testimonial for Incrediwear's Sleeve).
Calf tear injuries are explained in three grade types of injuries:
Grade one is classified as the muscle being stretched to cause small micro tears in the muscle fibers. The process for full recovery time is approximately 2 to 4 weeks.
Grade two is classified as the muscle being stretched to the point where the muscle
fibers are partially torn. Full recovery time for this takes approximately 4 to 8 weeks.
Grade three is classified as the most severe calf strain injury, with a complete tear or rupture of the muscle fibers in the lower leg. Full recovery can take 3 to 4 months. Surgery may also be required in some cases.
On the road to recovery, (in all three grades), the first phase is always about reducing inflammation and providing pain relief. However, anti-inflammatory drugs are discouraged for the first 48 to 72 hours of injury because they may encourage additional bleeding.
Incrediwear, as an alternative anti-inflammatory, is a natural way to reduce swelling and bring pain relief. This means our products can be used immediately after injury. By increasing circulation, we have shown our products can accelerate recovery time by 46%, (as seen in our “Real Salt Lake” study).
The Calf Sleeve was just one of the many products used in the soccer team’s season to help players recover quickly from muscle injuries. The Calf Sleeve not only provides an alternative way to reduce inflammation and relieve pain, but it gives additional support to the muscle to help prevent injuries from reoccurring.