Tips To Manage Osteoarthritis
Osteoarthritis, the most common type of joint inflammation, can be caused by several factors. Some people inherit defective cartilage or are born with abnormalities of the spine that place more stress and weight on one of their joints, causing back pain and spine inflammation.
Others have gained weight and developed the disease as a result of the increased pressure. Knee and hip osteoarthritis are especially prevalent in overweight individuals. Injuries contribute to the development of this disease in athletes and young people, and the knees and spine are commonly affected areas in this case.
Joint overuse increases the risk of developing the disease too, particularly in the hand and knee regions. Despite the reason, the Arthritis Foundation says there are things you can do to ease the pain and slow the progression of this disease, which afflicts nearly 21 million Americans.
Your doctor can diagnose you with osteoarthritis based on your description of symptoms, the location of pain, a regular physical exam, X-rays, blood tests, or joint aspiration (removing joint fluid). Next, treatment options can be discussed. Doctors typically recommend a physical therapy regimen involving muscle strengthening exercises because muscles also act as a cushion for the body, medications, analgesic creams, hot and cold compresses, removal of joint fluid, surgery, injection of medications into the joint, use of supportive devices such as crutches or canes, and weight control.
It can be disappointing to learn that your weight has caused osteoarthritis and that you now need to lose some weight to take the burden off your joints, even though you’re suffering pain in your knees, hips, spine or shoulders. Despite how mentally difficult it may be to get started, your body will begin to feel a bit better as you exercise.
Mentally, you will feel better about yourself and more in control. Little by little, you will find that you have increased mobility and more ease at doing day-to-day activities.
Low impact exercises, such as swimming, biking or walking, are recommended. For people with knee pain, strengthening exercises with light weights for the quadriceps are encouraged.
Range-of-motion flexibility exercises that include stretching are very common in physical therapy sessions. Forget about aerobics or jogging, and avoid overdoing it.
If your joints hurt excessively more than 2 hours later, then you’ve pushed yourself too hard. Before and after exercising you can try heat/cold packs to reduce redness or pain. Braces, rest breaks, decreasing your speed or duration and reducing your weight can modify the level of intensity to give you the ideal workout.
Exercising is so important for people with osteoarthritis. The temptation is to just withdraw from physical activity to avoid the pain, but the Arthritis Foundation recommends looking up a center near you to engage in group exercise classes for greater physical and emotional strength.
Your doctor can refer you to a physical therapist or suggest an exercise plan as well. Some people like having a personal trainer to supervise them. After you work out, monitor your health for unusual or persistent fatigue, increased weakness and sharp chronic pain more than an hour later, increased swelling or decreased range of motion.
Mike Selvon owns a number of niche portal. Please visit our portal for more great information on osteoarthritis, and leave a comment at our arthritis treatment blog.
Looking Back To Chinese Methods Of Eye Care
There are lots of ways to look after our eyesight. Maintaining a healthy diet and wearing sunglasses are a good start. Regular eye checks are also essential to make sure our eyesight is corrected when necessary and also to pick up any of a number of ailments that our optician is privy to.
For those who need their vision correcting, trends have come on a long way in the last few years. From those ugly national health cheapies that we were subject to a few years ago, we now have the endless choice of designer frames as well as frameless glasses, glasses with bendy frames for the accident prone, designer sunglasses and contact lenses.
Contact lenses have, themselves, come on leaps and bounds with the new technology that is available. The more advanced they become, the more people are able to use them. At first, there were only the hard type and not many people could wear them comfortably. Then there were softer types, short term lenses and long term options. However, it has always been a rule of thumb that if you wear contact lenses, you should take them out at night to reduce the risk of a nasty eye infection.
The latest development in the arena of eye care is the innovative contact lenses that are to be worn at night which promise to correct your eyesight for the following day. The idea is that the lenses gently press on the eyeball to restore the natural shape that is missing in a person who is short sighted, something that affects around 12 million people in the UK.
When the eyeball is too long or the cornea is too curved, light rays from distant objects focus in front of the retina as opposed to directly on it which bakes the vision fuzzy. Hard lenses are usually too uncomfortable to wear all day but worn overnight, they should put enough pressure on the eyeball to temporarily change the shape of the eye, thus restoring normal vision.
Corneal topography, where the curvature of the eye is measured, is used to determine the right amount of pressure needed. A little more pressure than is necessary will be added to prevent the cornea springing straight back into shape therefore allowing the corrected vision to last all day. In some cases, the effects will last more than one day and so it wouldn’t hurt if you missed a night or two, although the vision would gradually deteriorate.
Weighting the eyeballs into a more natural shape is not a new thing. It is believed that for centuries, the Chinese have slept with small weights on their eyelids to counteract short-sightedness. However, their technique was always a little hit and miss given that each person has a slightly different curve to their lens. With today’s technology, the results are much more marked with up to 70 per cent vision correction after one night and full vision restored within a week.
If short-sightedness is caught in early childhood it is thought that this method might lead to permanent correction. If nothing else, it will slow the degeneration process. However, the method is not suitable for diabetics, for those with eye diseases or for long-sightedness.
The new developments in eye care are good news for the millions of sufferers of short-sightedness. It means they can spend all night in their corrective lenses, then spend all day wearing sunglasses, whether designer or other, and not have to worry about wearing corrective glasses.
Optical expert Catherine Harvey looks at the use of diet, sunglasses and weights to keep eyes healthy.
Dental Fear and Guilt
Dental fear is the term often used to describe the feeling that overcomes many of us when its time to visit the dentist. This fear is strong enough to keep people from postponing the care they need for years. There are two main reasons that people fear the dentist:
Fear of pain
Fear of feeling guilty for postponing the visit for so long
The fear of pain is the most obvious and most common reason that people put off visiting the dentist. Even the most routine procedures can be painful although often the fear of pain is worse than the actual pain.
Many patients still harbor nightmares regarding painful visits to the dentist as a child. Not that long ago, dentistry involved the pulling and drilling of teeth with the most barbaric looking tools.
Dentist attitudes were also less than sympathetic in the past. Patients often heard the phrases, “This will only hurt a little,” “I’m almost finished, you can hang on” and “It’s not that bad.” Injections were painful and arduous, as the dentist searched for the right spot with a long sharp needle. Patients were giving a minimal amount of pain medication and often sent home with little more than an aspirin following dental surgery.
Fortunately, times have changed. Dental tools are now designed to be less invasive and particularly noise-free. Many dentists use the latest techniques, many which now use lasers instead of drills and injection-free pain relief. Most dentists offer special techniques for frightened patient including sedation dentistry which allows the patient to sleep through the procedure and awaken pain-free.
However, many dental patients say that the fear of feeling guilty is just as bad as the fear of pain. Dental staffs often lecture errant patients about the lack of care their teeth are receiving and the ensuing humiliation is often coupled with the guilt that the patient already feels for neglecting their teeth.
Many people harbor personal guilt and fears before they ever walk into the dentist’s office:
Guilt for not taking better care of their teeth
Guilt for being irresponsible
Embarrassment at the thought of a dentist looking at their teeth
Fear of a dentist’s lecture on the importance of dental care
Fear that the dentist will tell them that its too late
These fears and emotions keep patients from seeking dental care. Many people fear the public humiliation that can come from a long postponed dental visit where a dental staff may lecture them on their irresponsible care and poor hygiene. For these people, the fear is in itself enough to keep them from seeking treatment even when they are in pain.
Don’t let these fears keep you from seeking the dental treatment you need. Today’s dentists are aware of the guilt that people feel when they neglect their oral care and are experienced at making a trip to the dentist pleasant and guilt-free. Avoiding the dentist will only make the problem worse; dental staffs are trained in providing confidential and pain-free care in environments which foster understanding and guilt-free communication between patient and staff.
Ray Subs works with Dr. Ronald Receveur as a public relations consultant for his dental practice in New Albany, Indiana, more information can be found at Indiana Smiles.com
2 Things You Can Do to Correct a Deadly Unbalanced pH Level
Do you know your pH level? If not, you should! Here’s why…
When acid and alkaline are out of balance within the body, the body is more susceptible to disease. In order to maintain good health, our pH level ought to be a little above 7 on the scale, which runs from 0 to 14.
The letters “pH” stands for Potential of Hydrogen, and refers to the measure of the body’s acid/alkaline balance. On the pH scale, 0 is completely acidic and 14 is completely alkaline.
Our bodies ought to be slightly alkaline, which will allow us to prevent disease and maintain our health. Too much acid in our system can wreck incredible havoc and lead to all types of illness, including cancer!
Here are 7 deadly effects of an unbalanced PH level…
* The immune system declines
* Free radical damage is heightened
* The body’s ability to absorb nutrients declines
* Disrupted sleep patterns become more frequent
* Susceptibility to bacteria and viruses are increased
* Mental clarity decreases
* Physical energy is depleted
Our bodies should be slightly alkaline… right around 7.25 - 7.50 on the pH scale. A reading below 7 is acidic, whereas a reading above 7 is alkaline.
If you find that you’re out of balance, or that you’re more acidic than what you need to be, don’t be alarmed. Here are two things you can do to correct a deadly unbalanced pH level…
1. You can control your pH level by the foods you eat!
All foods have an effect on the human body’s acid/alkaline level. Our diet should consist of about 60% alkaline forming foods and about 40% acid forming foods.
Alkaline forming foods include fruits, vegetables, beans, lentils, spices, herbs, seeds, and nuts. Acid forming foods include red meat, chicken, turkey, fish, eggs, and grains.
2. You can control your pH level by staying in control of stress!
Yes, stress plays has a huge impact on your pH level. In fact, stress has a huge impact on many functions of the body. Any thing you can do to keep stress at bay is critical to your overall health and well-being.
Be sure to engage in activities you enjoy on a regular basis and get adequate exercise.
Conclusion
Everyone should monitor their pH balance regularly. Some professionals recommend doing it once every three months, some recommend every six months.
Checking you pH level is easy. All you need to do is go to your local drug store and buy some pH paper. Place the pH paper in contact with your saliva. The paper will then turn colors.
Immediately compare the paper’s color to the color code provided on the pH dispenser. That’s all there is to it.
To get the best reading of the state your health is in, it’s recommended that you check and record your pH level three times a day… once in the morning, once in the afternoon, and again once in the evening, for 30 days. Also, try to record your level at the same times every day.
Again, when acid and alkaline are out of balance within the body, the body is more susceptible to disease. Keep check on your pH level regularly in order to prevent disease and maintain your health.
Daniel Brown is a natural health advocate! Subscribe to his Free Natural Health & Nutrition e-Letter and get his Free Special Report, “The Secret Miracle Food From the Sea” when you subscribe to his Free Natural Health and Nutrition e-Letter…
http://www.LimuMiracleFood.com
Dummies Guide To Herbs
Benefits of Herbs - Many herbs can help you maintain good health. If you are healthy, you will feel better in all areas. Herbs are like vitamins. Herbs are all natural so they will not harm you. On the market, you will find herbs of all sorts.
Body Cleanse - Herbal teas are used to cleanse the digestive system, or overall internal body. Herbs are used as medicines, vitamins, supplements, etc. It depends on what you want to use the herbs for which ones you get. You will find herbal teas used to treat common colds as well. Herbs are available to help reduce wrinkles, or other aging features.
Health - Plum Flower are used to treat people who suffer with various illnesses, including migraines, hypertension, cancers, heart disease, gastro intestine problems, common headaches and so on.
Emperor herbs is great for the souls who feel restless often. GUI-PI supplements are great for workaholics. The herbs work to nourish the mind. Eleuthero- supports the system by providing you with improved blood circulation. Gingko Biloba is a great herb that increases blood circulation. The herbs will help the lungs function proper, while distributing or promoting oxygen flow, which in turns produces freedom of blood flowing to the brain.
Body - If you have difficulty with joints and muscles, which may be caused by arthritis, bursitis, or some other type of joint, muscle, or spinal disease you may find benefit from tea pills. Inflamed joints cause pain and swelling. You will find Joint specific tea inflammation pills that assist with relieving you of these symptoms. During mid-age you may take delight in the rejuvenating teas. The teas will help you feel good.
Aging - One of the better herbs for those suffering with memory loss or forgetfulness is Ginkgo Biloba herbs that support healthy brain functions. Gingko Biloba designed to enhance mental alertness is a great herb as well. On the market, you will find many helpful herbs that promote healthy aging.
More information about the herbs? You can find all sorts of herbs you want at most Wal Mart stores. Herbs are sold in malls, herbal stores, drug stores and so on. You will herbs online as well. It is good to check out the herbs online, since you will have additional details that help you to learn what herbs are used for.
Are herbs safe for me to take? Herbs are natural, so in most cases herbs are very good to take. Herbs rarely cause side effects like many other drugs sold. In some instances however, people have experienced side effects, which is cause is not clear.
Just remember to ask your family doctor before you take herbs. Some medications work against herbs despite that the herbs come from natural resources. This is why you should visit your doctor first before taking any herbs, over-the-counter meds, or vitamins. For the most part if you find the FDA approved herbs you may not experience side effects. Keep in mind though the FDA, US Government, Pharmaceutics and so on keep some herbs out of this country, since they have proven to cure certain diseases. The US is backed by greed, which enforces particular people to focus on month, rather than healthy people. For this reason you should decide at your own risk.
Paul Hata is active in various social and community programs aimed at providing equal access to education,health and jobs to all.Paul has over 10 years experience in managing a multi-million dollar advertising company.Paul can be reached at - EarlyPlanet.com
Techniques How To Meditate
Many people have asked about different techniques how to meditate. There are a variety of different ways, but the basic principles are universal.
Meditation in some form or another seems to be a part of most cultures. The methods and techniques are different, of course, but the practice of meditation in some form is found almost everywhere
The most common techniques of meditation as a formal practice most likely developed somewhere in the East. India is the most probable birthplace of formal meditation techniques, although various forms of meditation were very common in places like China and Japan.
Transcendental Meditation was introduced to the West in 1958 by Maharishi Mahesh Yogi, a spiritual guru from India. This popular technique of meditation first gained mass exposure in the 1960’s when Maharishi was visited by the Beatles. This method of meditation employs the use of a mantra or “sacred sound” that is given by a guru or teacher.
The practice of meditation usually involves sitting quietly in an environment where you will not be disturbed or distracted. Most people begin by closing their eyes and focusing on their breathing while allowing their body to relax.
Many people associate meditation with sitting on the ground in the “lotus” position with their legs crossed. The most important thing, however, is to be comfortable. Many people like to sit in a chair with their feet on the floor. Most experts think that it’s important to be sitting erect while meditating. Lying down to meditate can often result in falling asleep instead and missing out on the true benefits that meditation offers.
It’s important to allow enough time for your mind and body to relax when first beginning to meditate. At first, you simply follow the rhythm of your breathing. Don’t try to force anything. As you are “watching” your breath your attention is on the process of inhaling and exhaling.
When distracting thoughts enter your mind - and it is “when,” not “if” these distracting thoughts come - it is best to just observe and accept them without judgment. Allow them to move through your conscious mind without focusing on them or allowing them to pull you away from your meditation practice. Trying to “resist” these kinds of thoughts will only give them more power and draw your attention away from the central purpose of the meditation.
Meditation can last from a few minutes to many hours. It is best to keep your meditation times short at first. It is seldom beneficial to meditate for more than an hour, even after years of experience. You should focus on quality, not quantity.
Many people experience an increased sense of awareness or “mindfulness” during and after meditating. They also often experience a greater sense of peace and wellbeing as distractions fall away. The results of meditation can be quite dramatic.
The benefits of meditation are well substantiated by modern science. Over six hundred academic and scientific studies have been done at more than two hundred independent research institutions in thirty-five countries. All attest to the physical, spiritual and psychological benefits of regular meditation.
Although the techniques how to meditate vary slightly from one culture to the next, the basic principles of relaxation and mindfulness are universal. Meditation is an excellent way to handle the stress of modern life and to regain the balance that many of us are missing.
Although meditation does not require formal training or education, the more you study the different methods and techniques available to you, the more you can benefit from this amazing tool.
Tim Wright, Ph.D. is a freelance writer and busy internet entrepreneur living in Virginia. You can visit his website at: http://myinternetbusinessnet.com
For more information on meditation, visit: Meditation Techniques
What Are The Benefits of Whey Protein
For the past decade,not much is known about whey protein.In fact some people has never even heard of whey protein.However in recent years, the subject of whey protein has come up often in health discussions. So what is whey protein and how can it benefit our health.
What is Whey Protein
Whey protein is actually a term used to describe a group of globular proteins that can be separated from whey. When cow’s milk is used to manufacture cheese, it also leads to the production of whey, which may or may not be discarded. It is a mixture of lactoglobulin, alpha-lactalbumin and serum albumin.
Similar to protein found in egg white, whey protein can also be irreversibly changed by heat. When made part of the pasteurization process, it becomes less bio-active. If not, whey protein naturally becomes bio-active which basically means it contains a high concentration of cysteine and consequently glutathione, an antioxidant that is essential to improved fitness and health.
Bio-active whey protein is an active source for protein but exposure to extreme heat can easily reduce the amount of cysteine in it without affecting its protein content and basic food value. Native whey protein
What Makes It Good for the Body
Because whey protein contains an inordinate amount of essential and non-essential acids, it frequently plays a prominent role in most low-carb and high-protein diets. Another reason for this is because of its low content of fats and of course, carbohydrates.
Why Pregnant Mothers Love Whey Protein
A number of OBs have advised their gravid patients to increase their intake of whey protein because it will provide the basic amount of amino acids needed by the growing infants inside their bodies. An increased intake of whey protein will naturally improve and speed up the development of the baby. Also, increased intake of whey protein will indirectly improve the immune system of the baby. In its growing stages, it is highly vulnerable to different types of illnesses. With the help of whey protein, it grow faster and better and more equipped to defend itself against any health complication.
Whey Protein for Bodybuilding Enthusiasts
For bodybuilders, muscle growth is everything and that’s why they love whey protein so much. Studies have satisfactorily proven that whey protein can lead to acceleration of muscle development. This is welcomed news especially for bodybuilders who are only a few weeks away from the date of competition but is still in high need of muscle growth.
How it Helps Athletes Busy Recovering from Old Injuries - In this case, whey protein saves the day once more because it can be used to supplement diets of individuals who are suffering from compromised immune systems. Basically, it helps athletes heal faster and feel better.
A Weapon against Degenerative Diseases -
Although you can’t truly say that any disease is less painful than the other if both have life-altering consequences, it is an inarguable fact however that degenerative diseases are one of the worst health complications to suffer from. These illnesses tend to subject people to a protracted form of suffering and with symptoms with increasing levels of severity. They commonly affect three systems in particular: the nervous system, the muscular system and the skeletal system.
Although rarely curable, degenerative diseases can be treated through chemotherapy, surgical operations and the proper diet. Whey protein is often a part of this diet because of its rehabilitative benefits especially when it comes to muscle growth. Cancer, diabetes and AIDS have symptoms that causes muscle strength and growth to deteriorate to an undesirable effect that can be combated with increased intake of whey protein.
Where to Buy Whey Protein
Are you sufficiently convinced of the benefits of whey protein then? If so, you should be happy to know that you can avail of commercial whey protein product in most supermarkets and specialty food stores specializing in healthy food.
Ending with a Warning
Whey protein is good for the body - no doubt about it but too much consumption of anything is never beneficial. Too much intake of whey protein can lead to unnecessary complications of your liver. And need we remind you that the liver is the next most important organ in the body? Lastly, lactose intolerant individuals must consume whey protein isolate rather than the normal variety as the former has less lactose content.
Paul Hata is active in various social and community programs aimed at providing equal access to education,health and jobs to all.Paul has over 10 years experience in managing a multi-million dollar advertising company.Paul can be reached at - EarlyPlanet.com
What Are The Benefits of Fish Oil
When the words oils and fats are mentioned, health-conscious individuals tend to run for cover. What they fail to realize is that there are good fats and bad fats. Complete avoidance of intake of oils and fats would actually be detrimental rather than beneficial to their health.
The Truth about Fish Oil - Essential fatty acids must always be part of our daily diet without them, we take one step closer to our deaths. Essential fatty acids are divided into two families: omega-6 EFAs and omega-3 EFAS.
Omega-6 vs. Omega-3 - Although there are only very slight differences to distinguish the two groups of essential fatty acids from each other, studies have revealed that too much intake of omega-6 EFAs can lead to inflammation, blood clotting and tumor growth. The good news, however, is that the opposite is true for omega-3 EFAs. Omega-6 EFAs can be found in vegetable oils while omega-3 EFAs can be found in fish oils among other foods.
Physicians and scientists are of the same opinion that the cause behind increasing cases of heart disease, hypertension or high blood pressure, obesity, diabetes, premature aging and certain kinds of cancer is none other than an imbalanced intake of omega-3 and omega-6 EFAs.
As mentioned earlier on, omega-6 EFAs can be found in vegetable oils. This includes but is not limited to corn oil and soy oil, both of which contains high amounts of linoleic acid. Omega-3 EFAs on the other hand can be found also in marine plankton and walnut and flaxseed oils. It should be significant to take note that fatty fish and fish oils contain eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), fatty acids that have been observed to provide many benefits to the human body. In the early 1970’s, a study on Greenland Eskimos have revealed that one of the major reasons why they rarely suffer from heart diseases is because of their high-fat diet (mainly composed of fish).
The two essential fatty acids, EPA and DHA, are also helpful in preventing atherosclerosis, heart attacks, depression and various forms of cancer. Fish oil supplemented food have also proven to be useful in treating illnesses like rheumatoid arthritis, diabetes, Raynaud’s disease and ulcerative colitis.
Other Benefits of Fish Oil
There are a lot more illnesses and situations in which intake of fish oil has proven to be significantly beneficial.
Making the Heart Healthier
The heart is inarguably one of the most important parts of our body and having an unhealthy heart means having to suffer a rather limited lifespan. Naturally, it’s in our best interests to keep our hearts happy and healthy and one way of doing that is eating food that contains fish oil.
In Athens, Greece, for instance, a study was made to show if there was a direct relationship between high fish diet and inflammation of blood vessels. The results revealed that those who ate more fish than the others had a lower level of C-reactive protein and interleukin-6, factors that are commonly used to measure likelihood of blood vessel inflammation. These benefits remained even when the various risks associated with high fish diet were taken into account.
Fish to Become Thin
In Perth, Australia, a study had revealed that fish consumption can be used against hypertension and obesity. Researchers of the UWA (University of Western Australia) have discovered that a weight-loss diet which includes a regular amount of fish consumption can be quite effective in reducing blood pressure and improving glucose tolerance.
Fish Oil to Combat Asthma
People suffering from respiratory problems like asthma tend to be perceived as unfit and unhealthy. They should now be pleased to learn that certain studies have revealed the benefits of fish oil for asthma-burdened-individuals. Statistics show that approximately 20 to 25% of children today suffer one form of asthma or another at a certain point in their lives. And certain evidence reveals a regular diet of food with high linoleic acid content as the reason behind it.
Researchers of UW (University of Wyoming) conducted a study by subjecting a number of children to a high-fish diet while others continued with their regular diet. Results revealed that the participants who ate more fish were less prone to asthma attacks and were able to breathe more easily as well.
Consult Your Nutritionist Now
Nothing is good when consumed or used excessively but complete avoidance of a particular food type is equally harmful as well. Ask your nutritionist for the right amount of fish intake for your age and health status
Paul Hata is active in various social and community programs aimed at providing equal access to education,health and jobs to all.Paul has over 10 years experience in managing a multi-million dollar advertising company.Paul can be reached at - EarlyPlanet.com
10 Effective Ways To Beat The Stress
They say that stress is the curse our living in modern times. Everyone seems to suffers from stress including our your children. The same goes when you start tearing your hair out with all the frustration, grief, anxiety, and yes, stress. It’s a state of mental conditioning that is like taking that bitter pill down your throat, causing you to lose your sense of self, and worse your sanity. Just thinking about it can drive anyone off the edge.They also said that the proactive ones are already living off the edge.
There are several ways to manage stress, and eventually remove it out of your life :
1. Acknowledge Stress Is Good
Make stress your friend! Based on the body’s natural “fight or flight” response, that burst of energy will enhance your performance at the right moment. I’ve yet to see a top sportsman totally relaxed before a big competition. Use stress wisely to push yourself that little bit harder when it counts most.
2. Avoid Stress Sneezers
Stressed people sneeze stress germs indiscriminately and before you know it, you are infected too! Protect yourself by recognizing stress in others and limiting your contact with them. Or if you’ve got the inclination, play stress doctor and teach them how to better manage themselves.
3. Learn From The Best
When people around are losing their head, who keeps calm? What are they doing differently? What is their attitude? What language do they use? Are they trained and experienced? Figure it out from afar or sit them down for a chat. Learn from the best stress managers and copy what they do.
4. Practice Socially Acceptable Heavy Breathing
This is something I’ve learned from a gym instructor: You can trick your body into relaxing by using heavy breathing. Breathe in slowly for a count of 7 then breathe out for a count of 11. Repeat the 7-11 breathing until your heart rate slows down, your sweaty palms dry off and things start to feel more normal.
5. Give Stressy Thoughts The Red Light
It is possible to tangle yourself up in a stress knot all by yourself. “If this happens, then that might happen and then we’re all up the creek!” Most of these things never happen, so why waste all that energy worrying needlessly? Give stress thought-trains the red light and stop them in their tracks. Okay so it might go wrong - how likely is that, and what can you do to prevent it?
6. Know Your Trigger Points And Hot Spots
Presentations, interviews, meetings, giving difficult feedback, tight deadlines. My heart rate is cranking up just writing these down!Make your own list of stress trigger points or hot spots. Be specific. Is it only presentations to a certain audience that get you worked up? Does one project cause more stress than another? Did you drink too much coffee?
Knowing what causes you stress is powerful information, as you can take action to make it less stressful. Do you need to learn some new skills? Do you need extra resources? Do you need to switch to decaf?
7. Burn The Candle At One End
Lack of sleep, poor diet and no exercise wreaks havoc on our body and mind. Kind of obvious, but worth mentioning as it’s often ignored as a stress management technique. Listen to your mother and don’t burn the candle at both ends!So having stress can be a total drag, but that should not hinder us to find the inner peace of mind that we have wanted for a long time. In any case, one could always go to the Bahamas and bask under the summer sun.
8.Express Your Love To Your Loved Ones
Express your feelings, affections, friendship and passion to people whom you love. They will most likely reciprocate your actions. Try not to keep pent up anger of frustrations, this is bad for your health. Instead find ways of expressing them in a way that will not cause more injury or hurt to anyone.
9.Exercise
Physical exercise develops and maintains physical fitness and overall health.Exercise helps to strengthen muscles and the cardiovascular system.Frequent and regular physical exercise boosts the immune system, and helps prevent diseases of affluence such as heart disease, cardiovascular disease, diabetes and obesity.Exerise also improves mental health and helps prevent depression.
10. Do Random Acts of Kindness.
You don’t have to do a John Rockefeller and blow your savings to charity. Little acts of kindness matters the most.Giving to the less fortunate will enable you to be aware of your strength and ability to improve the life of others.Many stressed our professionals spend months and even years away from their work to do volunteer works and found great satisfaction and meaning to their lives.They came back fully refreshed and energise for the next phase of their lives.
These are the few simple things you can do everyday to be happy. And always remember the quote from Abraham Lincoln, he says that, “Most people are about as happy as they make up their minds to be.”
Paul Hata is active in various social and community programs aimed at providing equal access to education,health and jobs to all.Paul has over 10 years experience in managing a multi-million dollar advertising company.Paul can be reached at EarlyPlanet.com
7 Days Program To Stress Management
Do you feel like tearing your hair out with all the frustration, grief, anxiety, and yes, stress. It’s a state of mental conditioning that is like taking that bitter pill down your throat, causing you to lose your sense of self, and worse your sanity. Just thinking about it can drive anyone off the edge.And they say that the proactive ones are already living off the edge.
There are several ways to manage stress, and eventually remove it out of your life one of these days.We have divided it into a stress free seven-day course :
1. Acknowledge stress is good
Make stress your friend! Based on the body’s natural “fight or flight” response, that burst of energy will enhance your performance at the right moment. I’ve yet to see a top sportsman totally relaxed before a big competition. Use stress wisely to push yourself that little bit harder when it counts most.
2. Avoid stress sneezers
Stressed people sneeze stress germs indiscriminately and before you know it, you are infected too!
Protect yourself by recognizing stress in others and limiting your contact with them. Or if you’ve got the inclination, play stress doctor and teach them how to better manage themselves.
3. Learn from the best
When people around are losing their head, who keeps calm? What are they doing differently? What is their attitude? What language do they use? Are they trained and experienced? Figure it out from afar or sit them down for a chat. Learn from the best stress managers and copy what they do.
4. Practice socially acceptable heavy breathing
This is something I’ve learned from a gym instructor: You can trick your body into relaxing by using heavy breathing. Breathe in slowly for a count of 7 then breathe out for a count of 11. Repeat the 7-11 breathing until your heart rate slows down, your sweaty palms dry off and things start to feel more normal.
5. Give stressy thoughts the red light
It is possible to tangle yourself up in a stress knot all by yourself. “If this happens, then that might happen and then we’re all up the creek!” Most of these things never happen, so why waste all that energy worrying needlessly? Give stress thought-trains the red light and stop them in their tracks. Okay so it might go wrong - how likely is that, and what can you do to prevent it?
6. Know your trigger points and hot spots
Presentations, interviews, meetings, giving difficult feedback, tight deadlines.My heart rate is cranking up just writing these down!
Make your own list of stress trigger points or hot spots. Be specific. Is it only presentations to a certain audience that get you worked up? Does one project cause more stress than another? Did you drink too much coffee?
Knowing what causes you stress is powerful information, as you can take action to make it less stressful. Do you need to learn some new skills? Do you need extra resources? Do you need to switch to decaf?
7. Burn the candle at one end
Lack of sleep, poor diet and no exercise wreaks havoc on our body and mind. Kind of obvious, but worth mentioning as it’s often ignored as a stress management technique. Listen to your mother and don’t burn the candle at both ends!
So having stress can be a total drag, but that should not hinder us to find the inner peace of mind that we have wanted for a long time. In any case, one could always go to the Bahamas and bask under the summer sun.
Paul Hata is active in various social and community programs aimed at providing equal access to education,health and jobs to all.Paul has over 10 years experience in managing a multi-million dollar advertising company.Paul can be reached at TradePlanets.com
