Archive for the ‘Health & Nutrition’ Category
by Sherri L. Dodd
School has ended and already schedules are clashing. What this means to most moms is that she will finagle and work the daily agenda around her children’s various activities and destinations, but it will take some time to find the niche where she will be able to accomplish her own vested pursuits. For me, it means my regular workout time has become severely compromised. My first attempt at spontaneous workout came a couple days ago. I decided that there was adequate time for a quick workout in the morning on my sunny, warm deck looking into the valley of redwoods. However, half way through my routine, I began to get a headache. After a few sporadic sips from my water bottle, I cancelled the remaining fifteen minutes and headed for the shower. While it was only 10:00am and the sun was not very high, the conditions were enough to create a reaction to the exertion. Looks like my kids’ different schedules are a pain in the behind, but my chosen routine for that morning mixed with sun, heat and hunger caused a real pain in the head.
While exercise is crucial for quality of life, when performed in inauspicious conditions it can have unpleasant side effects. Headaches are not so uncommon to some fitness enthusiasts. It does not matter whether you are in impeccable shape or just starting out, the results of not calculating the physiological and environmental factors on any particular given day can leave the most muscle-toned body wishing for quick pain relief.
In general, there are three types of headaches that can be associated with exercise - the migraine, the exertional vascular headache and tension-type headaches. The migraine being the most notorious of the group is usually triggered by factors such as skipping meals, poor sleep, foods or food additives and even Mother Nature’s daily choice of the weather. Mix this formula with a sudden bout of intense exercise and those with a propensity for migraines will be heading for the darkest cave.
Exertional vascular headaches may have similar effects of a migraine but happen most always when the person exercises. In the event of a frequency of these headaches, it is advised to seek medical advice in case there is a more serious underlying cause. However, with a clean bill of health, the doctor may decide to prescribe some form of non-steroidal anti-inflammatory medication.
Finally, the tension-type headache has got to be the staple of moms everywhere. Only topped by the seasonal sinus headaches of those is lushly green and floral areas, the tension-type headache is the most common occurring in 90% of the population. Stress combined with an incorrect progression of exercise is known to cause this particular headache.
In most situations following a set of precautionary guidelines will not only stave off potential headaches but will also lower the risk of overall injury. Begin with an adequate warm-up, slowly warming the muscles and preparing the cardiovascular system for activity. Then, let the session sufficiently progress from a lower intensity initial phase on toward the higher levels. Before exercising, be aware of environmental factors such as pollution (i.e., exhaust from passing cars, secondhand smoking, etc.) and temperature (i.e., hydrate, wear layered clothing, etc.) if exercising outdoors.
A tactical approach is needed to execute a safe and effective workout plan. It will not only keep the pain away, it will insure that you complete a session of one of the most crucial elements for superior health.
About the author: Sherri Dodd is the creator and author of the newly-released book, Mom Looks Great - The Fitness Program for Moms. She is an ACE-certified Personal Trainer and Lifestyle & Weight Management Consultant with over fifteen years of exercise experience. She has lectured to groups on her fitness plan and is a freelance writer on the topics of fitness and general nutrition as well as the humorous side of motherhood.
by Ayuba A. Sodeke
Total fitness has been described in a lot of ways. Most aptly, perhaps, its entails looking your best, feeling your best, and performing to the best of your ability.
Physical fitness may be termed or described differently by different people. The level of fitness that a person can achieve varies with his or her physical or medical history. The level also depends on the person?s height, weight, age, musculature, body type, and other characteristics. Thus, physical fitness for any individual is the highest level of fitness to which that person can go, given the limitations imposed by the various factors.
Physicians and fitness experts agree that movement of some kind is compulsory for anyone who intents to achieve physical fitness. Movement in the form of a planned, timed, repetitive program of exercise brings the human body to the goal of fitness in the shortest possible time.
Physical fitness has various aspects. It calls for adequate rest, relaxation and it requires proper nutrition. The physically fit person has to follow sound health practices and have good dental and health care. Otherwise, fitness may be difficult or impossible to achieve.
In broader terms, fitness brings many advantages and benefits to various aspects of human life. Fitness enhances an individual?s ability to work with endurance and vigor and to enjoy work and leisure activities. A person who attains total physical fitness can usually avoid undue fatigue, so that he or she has energy left for recreation, hobbies and for meeting unforeseen emergencies.
Starting your fitness program may call for resolution of some final questions. Got a place to work out? Know what you are going to put on? Need any special equipment? Think of a few other things.
Good physical conditioning is as important as weight control during teen?s years. Everybody cannot be a champion, but almost anyone can improve his heart, lungs and muscles so that he/she can cope more effectively with the stresses of young adult life. Physical fitness can be accomplished with little or no exercise equipment. It can be programmed.
Some of the goals of physical fitness is muscle development. When muscles are not used they atrophy, or shrink in size. A muscle that has been immobilized because of an injury may shrivel to one fourth of its normal size. Some of the muscles fibres are replaced by non-elastic fibrous tissue. On the other hand, muscles that are exercised regularly and vigorously will grow in size and strength. Exercise causes an increase in the number of muscles fibres as well as increase in the number of blood capillaries supplying the muscle tissue.
In addition to muscle development which every exercise program should provide, physical fitness should include optimum cardiopulmonary development. This means increased heart activity and greater oxygen consumption which is the basis for the popular aerobics workouts.
During aerobics workouts, the breathing is heavier than normal. In the steady state, the heart, lungs and muscles work together as an efficient machine at an activity level that is more demanding of the body than the resting state. Jogging, running and rapid walking are examples of aerobic exercises. They can be practiced with no special equipment.
The individual goals for physical fitness should be kept within sensible limits to avoid injury or impaired health. The maximum level of performances can be determined by the appearance of the panting and puffing that occurs when exercise exceeds the normal ability of the lungs to supply oxygen to the muscles. An individual that is not good in good physical condition may huff and puff after walking up a flight stairs whereas a mate could run a mile without showing signs of excessive breathing.
About the author: Ayuba Sodeke is a marketer who is interested in keeping fit and maintaining a perfect body shape. For more content about keeping fit, join me at http://fitness-program.blogspot.com/
by Anonymous Author
Question : I have been suffering from several health problems for the past three years. There’s a white coating under my tongue. I have joint pains, suffer from a digestive disorder and have problems with urination. I have seen many doctors but after medication, my problems seem to worsen. Please help!
Answer : Some of the symptoms mentioned by you may be due to a yeast infection. The common culprit here is Candida albicans. Yeast is present in everyone and lives in harmony along with many other microorganisms in the gastrointestinal tract. However, when there’s candida overgrowth, it may cause problems such as oral thrush (white coating under the tongue), bloating, indigestion, lethargy, rectal itching, yeast infection of the skin and frequent bladder infections.
Avoid foods that may promote Candida overgrowth. Cut down on refined carbohydrates including sugar and white flour products (biscuits, cakes and noodles). Even natural sweeteners such as molasses, honey and maple syrup will have to be eliminated. Foods with a high yeast or mould content (i.e. alcohol, cheeses, dried fruits, and peanuts) should also be taken out. Eat a wholesome and well-balanced meal. Eighty per cent of the diet should comprise alkaline-forming foods (fresh fruits and vegetables). Fermented dairy products such as yoghurt are also beneficial.
Probiotics, a concentrated form of friendly bacteria, can control the overgrowth of the candida fungus and alleviate symptoms related to this infection. It may also help those with the ‘leaky gut’ syndrome. Vitamins and minerals are important in priming the immune system. Vitamin C and the mineral zinc strengthen the immune system to cope with other infections during the candida infestation. Other nutrients that are needed include vitamin A, the B group vitamins, folic acid, selenium and iron.
Start a regular exercise programme. It will be helpful if you are able to identify known or suspected allergens and take steps to avoid them. Allergies can weaken the immune system and provide a more hospitable environment for the yeast to multiply. The use of antibiotics, steroids, immune-suppressing drugs and birth control pills can also suppress the body’s defences.
For more information: www.medical-explorer.com
by Anonymous Author
Question : WHAT is the cure for sinusitis? I have been taking cod liver oil, vitamin C, horseradish and garlic supplements for the past four months. Will it cure my sinusitis or only lessen the virus?
Answer : SINUSITIS is referred to as an inflammation of the mucous membrane that lines the sinus of the skull. The sinus is a cavity that is usually filled with air or blood. The sinus is located close to the nasal cavities and also near the ears. Therefore, an infection of sinusitis travels from the mouth, nose and throat along the mucous membrane lining.
A person who is suffering from sinusitis may experience severe headaches over the affected sinus area and the nose may be blocked on the affected side. Other typical symptoms are bad breath, upper jaw pain and fatigue. Thick and coloured mucous may drain from the nostril and the patient may also have fever, chills, cough and a sore throat.
Good immunity is the basic way to fight against this ailment and lessen the allergy and virus that contributes to the presence of sinusitis. Consider taking a zinc supplement containing vitamin C as these are useful in boosting or strengthening the immune system.
I suggest you supplement your diet with vitamin A, C and E together with selenium.
Echinacea is known to enhance the body’s immune system by stimulating the body’s natural defence mechanisms. It stimulates the production of macrophages, the white blood cells that eat foreign particles. It also has anti-viral and natural antibiotic properties. Horseradish and garlic are also recommended for those having chronic sinusitis. It is effective in treating throat and upper respiratory tract infections.
Horseradish produces a volatile oil that works as nasal and bronchial dilator. Simultaneously, it helps to clear stuffy nose or sinuses.
Turmeric is also a strong anti- inflammatory agent that is useful for treating nasal congestion problems.
Finally, you should avoid common food allergens such as milk, eggs, corn, peanut butter, caffeinated and sugared drinks. Also, ensure a dust- free and clean environment.
An optimal immune function requires a well-balanced diet, regular exercise, intake of eight glasses of water daily and adequate rest.
Do remember to include lots of fresh fruits and vegetables in your daily diet for good health and vitality.
For more information, visit http://www.medical-explorer.com/
by Stuart E. Nelson
Stress in the workplace has taken off as a main complaint around the world. There are many different reasons for this. Because of its importance in the context of stress generally, I have decided to write this article to help you deal with stress at work. I have a particular interest in it anyway, because of my work in coaching business people.
Let me say from the outset that it is impossible to teach people to overcome stress completely in a single article. However, it is helpful in itself for people to be aware of the dangers of stress and to take minor steps to reduce its impact. On the other hand, it will not help you at all if you fail to take it on board and make the advice it contains part of your life. I urge you to take this article seriously.
1.Clarify your role: This may sound obvious, but a great deal of unnecessary stress is caused to people at work because they have not taken the time to find out how best to do their jobs.
Make sure you know the purpose of what you do, in relation to other processes in your place of work. Know where you fit in the grand scheme of things. Then check with your boss or line manager that your thinking is right. Note if he or she says something different. Use the opportunity to ask what your priority tasks should be in cases where you have too little time to deal with every outstanding matter.
2.Make lists: Help yourself to do a better job by preparing a list of things to do in the course of each day. Make preparing it your first job, or the last of the previous day. Then make a note of the priority of each task on the list. A good plan is to find the most important and put a figure “1″ by it. Then look for the next most important and mark it “2″, and so on.
If you run out of time and have some items left on your list at the end of the day, simply carry them forward to the next day’s list.
3.Take a break: When I worked as a lawyer, I recall abandoning the time that was taken by everyone in the office for a mid-morning break. It was a very bad move on my part. Just as we need time to recover physically from physical work, so we need time to recover from mental work.
4.Eat away from your desk or work bench: Make a point of taking your lunch away from where you work. A change of scenery (however uninspiring it may be) will enhance the benefit of the break that lunch involves. Whatever happens, never eat while you are still working.
5.Resist offers of tea or coffee: Tea, coffee and Coke drinks contain caffeine, and should be avoided at work, unless you so enjoy your work that stress is not an issue. (In that case, why are you reading this article?) Avoid drinking soft drinks containing sugar or artificial sweeteners too. Plain water, preferably warmed, is best for you if you suffer from stress.
6.Turn off the music: Provided you are not going to cause a riot from other workers, turn off any music occasionally. Restful music can be relaxing, but a good deal of music is far from relaxing. Moreover, small loudspeakers and low quality reproduction equipment can distort sound so much that it becomes stressful. Learn to appreciate the peace that relative silence brings when music is turned off.
7.Communicate: It is good to talk to others when you are feeling under pressure, but try not to speak in negative terms to them. Make a joke of things and keep the conversation light.
8.Achieve Balance: Learn to say no to offers of overtime, if it will interfere with quality time with your family. For the same reason, resist the temptation to work at weekends if you can. Balance your priorities. Earning enough to pay the bills is important, but not as important as investing time in your family.
9.Meditate: When things get too much for you, try to take yourself to somewhere quiet and do some meditation. This may save you a migraine headache later. In any case, it is good proactive practice to aim to do some meditation (5 to 20 minutes) each day, probably at home. This will provide you with a kind of protective cushion during the next 24 hours.
There are many ways to meditate, but here is a very easy way to do it, and this one is just like worrying, but without the worry. You know how, when you worry, you tend to keep saying or thinking the same thing to yourself over and over again? Well that is exactly what you do in this meditation.
Practise it once or twice a day. Good times are before breakfast and before dinner.
a.Sit quietly in a comfortable position. It is best to put your feet flat on the floor and have your hands resting on your lap, palms upwards.
b.Shut your eyes.
c.Relax your muscles progressively starting with your head and face and moving down to your feet, finally tensing the whole of your body and then relaxing everything at once.
d.Ensure that you are breathing slowly and evenly.
e.Begin saying the word, “one” to yourself silently every time you breathe out.
f.Consciously exclude all thoughts. If an idea begins to intrude into your mind, chase if off gently and dismiss it. Concentrate on your breathing and on the word, “one”.
g.Do this for up to 20 minutes. Time will seem to pass quickly once you are meditating properly so it is best to set an alarm to warn you when time is up.
h.When the time is up, continue sitting, eyes closed, for a minute or two, allowing your thoughts to return in their own time. Then open your eyes and remain seated for another minute before rising.
10. Keep a Stress Diary: It is both useful for future prevention of stress, and therapeutic in itself, to maintain a diary of stressful events at work. You should aim to make an entry every hour or so, and whenever something happens to stress you seriously. Record how you feel at the time of the entry, the time of the entry, what has happened to upset you and how you dealt with it.
Although this article has copyright, you are more than welcome to put it in a newsletter or ezine, or to post in on a website, provided you include the resource box below and make no change to the text.
Copyright: StressKill 2005
About the author: Stuart E. Nelson (http://www.LifeCoaching4You.com) specialises in teaching business owners and their staff how to make more money yet have more time, and in helping people to find balance in their lives. He does this by concentrating on the elimination of stress, and the building of supportive environments.
by Stuart E. Nelson
By definition, if you want to change your vulnerability to stress, you need to change something in your life. The Five Keys are strategies of major importance in achieving this, but all of them involve an investment of time.
Key 1: Resilience
Many people think of stress as being things beyond our control. It is true that many stressors (things that appear to cause stress) at our places of work involve loss or lack of control, but to think that stress itself is the same is to miss the point.
Have you ever noticed how some people see to go to pieces in a crisis, while others keep calm? On the other hand, in the absence of a crisis, the calm person may be intolerant of minor irritations, while the other is unruffled. Clearly, then, stress is dependant, not on the stressor, but on our internal reaction to it.
It might be thought that the differences in reactions can be explained by variations in personality, but that too is to miss the point. The fact is that our tolerance to minor or major stressors depends on a number of factors, not least of which is how we are feeling at the time.
For instance, I can remember that when I was very stressed at work, I reacted very badly to the note of a particular telephone call. I tore it up in frustration and threw it into a bin, instead of filing it away for future reference, as was my usual practice. What made the difference was the state of my mind.
Now this gives us a clue to what is necessary to conquer stress. The fact is that it is possible to control our states of mind, though many people fail to realise this. This ability is known variously as resilience or as tough mindedness. It is the ability to shrug off the most difficult issue with a smile; the ability to resist the temptation to react badly to stressors of all sorts. Luckily, it is possible to learn how to do this.
Unluckily, it cannot be taught in a short article. But I can suggest a way to start building resilience. It is to begin practising visualisation. The method is to find a quiet time and place and to shut your eyes for a moment. Then begin thinking of a time in your life when you felt completely relaxed. (Be aware that if you suffer from chronic stress, you will not be completely relaxed even when you are asleep. For this reason, you may have to go back in time to find an appropriate occasion.) Concentrate on recalling the details. What could you see? What could you hear? What did it feel like, both physically and emotionally? Re-live the moment; enjoy the warmth of the feelings. Do this for a couple of minutes, if possible.
There are many ways to use this visualisation, once you have done it for the first time. However, the simplest is to revisit it at least once and preferably twice a day. Try to recall it, also, whenever you begin to feel stressed. If possible, take some time out and practise the visualisation for a minute or two. When you emerge from your sanctuary or haven of peace, you will feel refreshed and better able to cope with whatever was stressing you.
Key 2: Exercise
Regular exercise is most effective in fighting stress because it does so at several different levels.
Stress is accompanied by loss of energy. In other words, the stressors lead to our consuming energy in our reaction to them. Paradoxically, shortage of energy can be stressful in itself. By becoming fit, we provide our bodies with reserves of energy, and this first reduces the risk of stress from shortage of energy and then protects us from reduction of energy to harmful levels when we feel stressed by an external source.
But there is more to this than purely building energy reserves. Frequent exercise leads to improved lung and heart function, and produces natural improvements in our ability to relax during recovery time from the exercise. These effects in combination give us better restorative sleep patterns.
In addition, our brains run on glucose and oxygen. Regular exercise, especially if it is vigorous, provides increased levels of fuel to the brain, by speeding the flow of blood in the brain even when resting, and enables more efficient and effective thinking ? and less tiredness. The increased flow also removes toxic waste more quickly from the brain. It is easier to be positive when your brain is working well. Thus, it stimulates a rising of one’s mood and lifts feelings of depression. Indeed, exercise and fitness are the keys to confidence, self-image and self-esteem.
The positive mental state that is created is enhanced by the release of endorphins in our blood when we exercise. These chemicals give us feelings of happiness and well-being.
Clearly, therefore, exercise is a formidable weapon in the resilience-building armoury. It should not surprise us to learn, however, that it is also an excellent antidote to individual attacks of stress. If you are having a bad day, half an hour of vigorous exercise on the squash court or in the gym will stabilise your mental state and help to restore equilibrium to your emotions.
There are two more points that deserve comment. The first is that research shows that physically fit people have less extreme physiological responses when under perceived pressure than people who are unfit. This, of course, is the other side of the coin in saying that stress causes disease.
Secondly, regular exercise increases our capacity to work and our endurance of stress. We acquire the ability to tackle jobs without fade. This effect reduces the possibility of harmful reactions to workplace stress. Indeed, the probability of burnout or consequential ill health is greatly reduced.
Having proclaimed the advantages of exercise, allow me to sound some words of warning. Before undertaking any new programme of exercise, consult a doctor, especially if you are over 60, or have suffered from heart or respiratory problems, or high blood pressure, or are grossly overweight.
* Aim to exercise daily if possible, but at least three times a week.
* Always warm up with suitable stretching exercises for 5 to 7 minutes. Start slowly and build up the effort.
* Aim to increase your heart beat when exercising to a level equal to (220 ? Y) x 0.8, where Y = your age. Ideally, it should remain at this level for 20 to 25 minutes.
* Spend 5 to 7 minutes cooling down.
* Then relax completely.
Key 3: Eat sensibly
What, how much and when we eat changes the chemistry in our digestive tract and in our nervous system. These chemical changes affect our mental and emotional state. Nothing could be closer to the results and the true cause (our attitude or reaction) of stress than this.
When we have insufficient glucose in our blood, in an attempt to make good the deficit, our bodies pump epinephrine into our systems to speed up the conversion of what little food is in our systems into glucose. This also speeds our heartbeat and makes us breathe less deeply. At the same time, our muscles tense. This, you will appreciate, is undesirable, for it replicates the signs and results of stress. No wonder we feel so bad when our blood sugar levels are low.
Having too much glucose is just as bad. To protect against damage to the heart from the thickening of blood, the pancreas produces insulin. This reduces the glucose levels by speeding up its conversion into glycogen and by changing the muscle cell walls so that they will absorb glucose more rapidly. The trouble is that the nerve cells are not adjusted in this way, so, while the muscles receive more energy, the brain and the rest of the central nervous system do not. When the glucose level drops, you feel tired, nervous and potentially depressed. Again, the effects of stress are produced by the quality of our food intake.
I need hardly point out the desirability of keeping our blood sugar (glucose) levels in balance.
Follow these recommendations to maximise the safeguarding against stress:
* Eat a substantial breakfast.
Energy demands are high when you first get up in the morning. By eating breakfast, you ensure that sufficient glucose reaches your brain and body with a minimum of delay.
* Graze during the day.
To ensure a continuous supply of glucose to the nervous system, eat small meals at regular intervals of about three hours. The traditional three square meals a day is not so good. They tend to be set too far apart to enable the glucose levels to be maintained consistently at optimum levels.
* Reduce your sugar intake.
Ordinary sugar (sucrose) is glucose in relatively concentrated form. As soon as it enters the blood stream, it spikes the glucose levels. As we have seen above, you immediately feel your muscles energised, but this does not last more than a few minutes and your brain is starved in the meantime. Remember that many foods, such as soft drinks, chocolate, sweetened cereals, biscuits and cakes contain sugar. Cut back on these things, but do it gradually.
* Eat foods that are rich in complex carbohydrates, especially at breakfast.
Sugar and the starch found in white bread and in bananas are simple carbohydrates. These cause the problem mentioned above. Complex carbohydrates, such as wholemeal bread, oats, vegetables, pulses (peas and beans) and fruits (not dates, raisins or bananas), take longer for the body to break down. They serve, therefore, to maintain consistent levels of blood sugar.
* Reduce your intake of stimulants.
Cut back on consumption of tea, coffee and Coke drinks. These add to the feelings of stress if we are already stressed. Like sugar, they enhance our feelings of well-being for a short time and then leave us feeling worse than before. Smoking and alcohol are bad for stress too, having a similar effect.
* Drink plenty.
On the other hand, drink plenty of water. Many people live in a permanent state of partial dehydration. This is bad for stress. A good way to set yourself up for each day is to take a glass of water to put by your bed each night and drink it all in the morning when you get up. But don’t stop there. Drink plenty more during the day.
Key 4: Regular recovery time
When you exercise vigorously, you need time to recover. All sports people know the importance of rest and recovery after physical expenditure of energy. The very same principle applies to mental and emotional expenditure. Stress of all kinds requires recovery time to offset it.
However much work you have on, resist the temptation to work your lunch hour and to skip tea or coffee breaks. If you find it necessary to work at weekends (are you sure it’s really necessary?) take time off in the week to compensate. The fact is that we work much more efficiently when we have rested properly.
Burnout is stress bankruptcy, brought about by lack of sufficiently regular recovery time. Genuine breaks, if they are frequent enough can make almost any stressor tolerable.
Key 5: Meditation
Research has shown time and again that people who meditate regularly, whether they do so as part of a religious ritual or without any connection with spirituality, maintain better mental health and resistance to stress than people who do not practice meditation.
An excellent plan is to meditate daily at a fixed time. Ideally, one should aim to meditate for at least 20 minutes, but as little as five minutes is better than nothing.
Meditation is simple. If you know how to worry, you know how to meditate.
There are many ways to meditate, but here is a very easy way to do it, and this one is just like worrying, but without the worry. You know how, when you worry, you tend to keep saying or thinking the same thing to yourself over and over again? Well that is exactly what you do in this meditation.
Practise it once or twice a day. Good times are before breakfast and before dinner.
1.Sit quietly in a comfortable position. It is best to put your feet flat on the floor and have your hands resting on your lap, palms upwards.
2.Shut your eyes.
3.Relax your muscles progressively starting with your head and face and moving down to your feet, finally tensing the whole of your body and then relaxing everything at once.
4.Ensure that you are breathing slowly and evenly.
5.Begin saying the word, “one” to yourself silently every time you breathe out.
6.Consciously exclude all thoughts. If an idea begins to intrude into your mind, chase if off gently and dismiss it. Concentrate on your breathing and on the word, “one”.
7.Do this for up to 20 minutes. Time will seem to pass quickly once you are meditating properly so it is best to set an alarm to warn you when time is up.
8.When the time is up, continue sitting, eyes closed, for a minute or two, allowing your thoughts to return in their own time. Then open your eyes and remain seated for another minute before rising.
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Stuart E. Nelson (http://www.LifeCoaching4You.com) specialises in teaching business owners and their staff how to make more money yet have more time, and in helping people to find balance in their lives. He does this by concentrating on the elimination of stress, and the building of supportive environments. Let the author of “Potential for Harm” and the founder of “Success Story”, the FREE newsletter, help you to find better balance in your life, happiness and fulfilment and to grow the profitability of your business. Request your copy of “Success Story” today!
Mail to subscribe@stresskill.com
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About the author: Stuart E. Nelson (http://www.LifeCoaching4You.com) specialises in teaching business owners and their staff how to make more money yet have more time, and in helping people to find balance in their lives. He does this by concentrating on the elimination of stress, and the building of supportive environments.
by Karri Koivula
Massage - Not the area that hurts
Some experts think that arthritic conditions or pain conditions in general aggravate and flare up trigger points, and that one can get additional relief to arthritis symptoms trough self massage.
The idea is not to massage the area where it hurts, but to find pressure tender areas in your muscles near the actual pain area and massage them.
For example if your arthritis pain is in your knee joint, then you would find and massage tender points from your quadriceps muscles.
Exercises -lose it or use it
Not moving will only make matters worse in the long run, it’s important to maintain as active lifestyle as possible.
Besides maintaining functionality, exercise can work as a natural pain medicine, as it releases endorphins, body’s natural pain killers.
Just a half an hour long walk, can be all what’s needed to release enough endorphins to make a difference.
Nutrition - dietary supplements may help
While not everybody agrees that supplements are useful, there is quite a lot of anecdotal evidence to support them.
Here’s a Lists of supplements that are thought to help in maintaining joint health, and which may be helpful in some arthritic conditions.
Glucosamine - amino sugar that may have a role in cartilage repair
Chondroitin - component of cartilage that works similar to glucosamine
Msm or methylsulfonylmethane - a big supplier of sulphur
Omega 3 fatty acids - can be obtained from fish oils
About the author: For More information go to Glucosamine chondroitin supplements information or contribute your own stories at arthritis pain relief guide
by Marjorie Geiser
When I tell people what I do for a living, many will tell me they wish they had the time to exercise, but just can’t seem to fit it in. This is one of the biggest excuses people give for not making exercise a part of their life. However, we all have time for the things we feel are important enough. Many people actually have more time than they think. Research now supports breaking increased activity into 10-minute blocks, which anyone can do without even thinking about it.
Do any of these scenarios sound like you?
* I am too tired to do anything after work so I drop down in front of the TV
* With the kids and husband, there is just no time for me
* I work too many hours and have too many responsibilities to get away from the office
* First thing in the morning I always spend an hour drinking my coffee and reading the paper
* I really need to relax in the middle of the day, so I read fiction books at lunchtime
* I’d love to exercise but there’s no place for me to do it
* I’m too tired at night and I hate to get up early in the morning
Although exercise is a normal part of my own life, I also try to include a 90-120 minute walk into town several times a week. As I was taking that walk the other day, I realized that there are things in my own life that I perceive I have no time for. This thought gave me a laugh, because here I was, spending 2 hours doing something that other people perceive they have no time for!
In this article, I will give you five helpful tips on how to fit regular fitness into your hectic lifestyle. Then, if you are able to find the time, lack of time will no longer be a valid excuse. My question to you will then be this: Do you continue to not exercise because you don’t have the time or don’t have the will? That is a subject for a different article.
1. Determine when you could realistically spend time exercising
When starting a new activity, you have to first realistically determine when you can DO that activity. If you are busy driving home from work or cooking dinner at 5pm each night that will not be the time of day to try to exercise. So, pull out your calendar and put some serious thought into when, every day, you could do some type of exercise. Don’t worry about what that exercise is, just determine the time and how much time it would be.
Example: You really would like to go to bed earlier each night. This may be the motivator you’ve been looking for, because if you went to bed earlier, you could get up earlier, and then exercise.
Example: You really could use a break from work in the middle of the day. You often take a couple hours for lunch just to escape work, so this could be shortened to also include some type of activity. There is a racquetball court not far from work and you have some old college buddies who might be interested in a lunchtime game or two.
Example: If you exercised first thing in the morning, before other activities, it would be done each day without guilt. You really do have the time if you do it first thing but you just let yourself sleep in each morning.
Example: There is just no place on your schedule that you can find a continuous 60 minutes you are willing to commit to exercise. However, you could do 20 minutes in the morning, 15-20 minutes at lunch, and 20 minutes in the evening.
2. Investigate what activities you would like to do
Again, it has to be something you’re going to enjoy, or it won’t matter that you found the time! So, consider all options that are realistic. Do you have a pool that you would enjoy using? Look into group exercise classes at clubs near you, or perhaps the local “Y”. Some people do better if they are committed to show up somewhere, others prefer to do it at home and not have to dress to come and go.
Sit down and make a list of all possibilities as well as all locations you would like to look into. Consider finding an exercise partner. Maybe you would enjoy taking a walk with a neighbor, family member or friend.
Example: Several friends have invited you to join their basketball game once a week after work. You have thought about it but never follow through.
Example: You see two neighbors out walking each morning. You know them both but have put off contacting them to see if they would mind a third person.
Example: A workmate has been taking a Yoga class at lunchtime each week. She has invited you several times but you have always found some excuse to avoid it.
Example: You have a treadmill at home that stores blankets. You can clean them off and use it in the morning and night, and at lunch you can go for a walk with workmates who take a 15 minute walk each day.
3. Put it on your calendar
Especially when you first start a new activity, if you don’t write it down, you may forget about it. This may not be because you are trying to avoid it, but seriously because it’s not a habit, yet. Also, the busier you are, the more important it is that you include it on your calendar. For some people, if it’s on their calendar, they take the activity more seriously.
For example, I recently started taking Pilates classes, but they have to be entered into my calendar because it’s between clients in the course of my day. If I did not have it on my calendar, I may forget and schedule clients in that time.
4. Prepare ahead for the activity
The more prepared you are, the more likely it is you will do it. If you exercise first thing in the morning, have your workout clothes out and ready to put on. If you walk during lunchtime at work, make sure you pack a bag that has your shoes and any change of clothes for the walk.
Another example of preparing would be if there is a class you’d like to take but you have scheduled another appointment for that time. If it’s an appointment that can be moved, move that so that you can create a habit with your new exercise class.
5. Share your intentions with others
The more people you tell, the more likely you are going to do it. Sometimes just the thought of not doing something you told others you were doing is enough to keep
you going. Maybe it’s a challenge to yourself to keep your word, out of integrity.
The more people you share this with, the more people who will be asking you how things are going. If you are skipping your workouts, soon people are going to ask if you really are doing them.
If just telling people about your intentions to exercise is not enough, perhaps telling the instructor of a class you’ve started to take would help. Or, talking to classmates and making the statement that you will see them in the next class could be enough.
For some people, just telling yourself your intentions would work. You could make a commitment to yourself and come up with a reward if you meet your commitment. One example of a reward might be buying yourself a new item of clothing or something else you would enjoy.
We’ve just looked at 5 strategies to overcome the excuse of not enough time to exercise. Research has shown that it’s necessary to get 60 minutes of exercise at least 5 days a week for people who wish to lose weight. If this is a goal you have, use the strategies above to overcome the perception of lack of time. For many people, simple strategies such as taking the stairs instead of the elevator, using a pedometer to strive for 10,000 steps per day, or parking at the far end of the parking lot into various buildings can actually be included in increasing exercise to meet the 60 minute goal.
If you have been considering how to include exercise into your daily life, sit down and make a plan on how you are going to make it happen. Use the strategies above and perhaps one day you will be out taking a walk, thinking of all the other things you don’t have time for.
About the author: Marjorie Geiser helps people overcome their confusion and distress they may feel when trying to add healthy eating and fitness into their busy lives. She offers a free, monthly newsletter on various topics of health. She is a Registered Dietitian, Personal Trainer and Life Coach. To learn more about her services, go to her website at www.megfit.com or email her at margie@megfit.com.
by Ray La Foy
Traditional medicines more often than not are expensive therefore; many people are now exploring the healing powers of herbal medicines. There are several herbal medicines that one could choose from and one of the best guide in discovering the truth and full potentials of these product is the website, herbaladviceguide.com. In this website, you could be assured that all your questions could be answered. Here are some of the topics included in this website.
One of its most popular products is herbal supplements. What exactly are herbal supplements? Well, herbal supplements are mixtures of natural herbs, oils, and minerals that contribute a lot in the minimum nutrition requirements of a body. If they are taken correctly, they could help the body and sometimes, they could be used as efficient ways to lose weight. The main reason for taking these kinds of products is to provide the body the different nutrients that it needs for a productive day. They come in different forms like capsules, liquid, and powders. If you take them coupled with a healthy lifestyle and exercise, you could be on your way to living a healthy life.
One you hear the word herbal, the first thing that comes in people’s mind is herbal life. Where did that herbal life come from? It is a company that specializes in herbal products that has been established way back in the year 1980 by its founder, Mark Hughes. It was build with the intention of helping people to live and look better and it turned to a phenomenal success! After a few years of selling the products through the car of Hughes, it turned out to be a very successful business and even became an international company which proves that having a “herbal lifestyle” is truly beneficial for a person.
Drinking tea has been around for decades but did you know that herbal teas have also been around for decades? People nowadays are just discovering the benefits of this kind of tea but people that have been drinking this tea are reaping the benefits of herbal teas. This type of tea provides many benefits including soothing muscles, aiding in digestion, and balancing the body. There are different benefits in drinking tea like eliminating toxins and guide in the proper circulation of blood in the body. Instead of using coffee to stimulate your body, herbal teas would be a very good and safe alternative in boosting your body.
Different herbal remedies are also found in the site. Herbal remedies are beneficial to the body because it provides natural healing that not only heals the body but the spirit as well. Who says that healing only means physically? For every person, there are herbal remedies that are available for you. These are made from the finest quality of herbs and are less risky than the conventional medicines. Though that is the case, it provides a satisfying result that would make you say that going herbal is the best decision that you made.
All of these herbal products and their information are available in herbaladviceguide.com. Just be sure to keep an open mind when reading the facts and benefits of herbal products because it could be a way for you to live healthy and fit. That is what you call the herbal talk!
About the author: Herbal Answers - learn more at http://www.herbaladviceguide.com
by Emily Clark
Does your morning coffee cause you pain? Are you frustrated when a night out dining with friends ends in discomfort instead of relaxed conversation? Do you carry antacids with you every day?
Heartburn is more than just a nuisance. It can detract from enjoying a meal, force you to change your routine and hang over your every decision - what to eat, what to drink, when to lay down.
What is this monkey on your back and how can you find relief?
WHAT CAUSES HEARTBURN?
Heartburn occurs when the acid content of the stomach makes its way back into the esophagus. A burning sensation and even a bitter taste are experienced by heartburn sufferers.
If you are suffering more than twice a week you may have acid reflux disease - also known as GERD. Why is this important?
Not all heartburn is caused by GERD (Gastroesophageal reflux disease). Occasional heartburn can be caused by a variety of factors but if you have regular episodes there are things you can do to help.
WHAT CAN I DO?
If you have regular heartburn the first thing you should do is stay away from regular use of antacids. Antacids can relieve the pain of occasional heartburn, but because they are designed to neutralize the acids in your stomach they can cause the stomach to create MORE acid - a cycle called ‘acid rebound’. Some medications can also cause diarrhea or constipation or even increase the risk of food poisoning by inhibiting the growth of good bacteria.
Watch out for trigger foods such as caffeine, alcohol, citrus, chocolate, minty, spicy or tomato-based foods as well as fatty or fried foods, onions or garlic.
Being overweight or smoking also increases the risk of GERD and lifestyle changes may help to control the symptoms.
Activities such as lying down after a meal, bending forward, lifting heavy items or eating large meals can bring acid reflux on. Avoiding these activities after a meal, eating smaller portions and raising the head of your bed several inches may help.
Some natural products such as orange peel extract are being researched for their abilities to curb heartburn.
WHO IS AT RISK?
Anyone. But it should be noted that pregnant women, children, overweight individuals and smokers are all likely candidates.
Young babies have immature digestive systems. National Digestive Diseases (NDDIC) says that most children outgrow GERD by the time they are one year old. However, because the symptoms are painful precautions like frequent burping and keeping the infant upright for 30 minutes after eating can reduce the occurrence.
Older children may have to take similar precautions in diet and activity as adults. You should always consult your doctor when you suspect GERD to avoid future complications.
Being overweight or pregnant increases the pressure in the abdomen. 25% of pregnant women experience heartburn at some time during their pregnancy.
If you suspect GERD it is important to contact your doctor as there can be harmful side effects of persistent heartburn including scaring of the esophagus, asthma, erosion of the teeth and even increased risk of esophageal cancer. Frequent, persistent heartburn can also be a symptom of other serious conditions and should be checked on by a professional.
The information contained in this article is for educational purposes only and is not intended to medically diagnose, treat or cure any disease. Consult a health care practitioner before beginning any health care program.
About the author: Emily Clark is editor at Lifestyle Health News and Medical Health News where you can find the most up-to-date advice and information on many medical, health and lifestyle topics.
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