Reasons You Should Not Be Concerned About Low Back Pain and Chiropractor Office Visits

Millions of people suffer from low back pain on a daily basis. The severity of the pain as well as the cause of the pain can vary greatly among this population. One thing all of these people have in common is they want to be free of the discomfort and the control which this pain has on their life. If you are one of these individuals, you may also have concern about low back pain and chiropractor care. If so, then you need to read on.

Chiropractic care has been around for a very long time, but the type of therapy used today has its beginning in 1895 when Daniel Palmer began manipulating the spine to relieve common ailments. A lot of advances have been made since then, however the main idea that many of our conditions can be treated with vertebra alignment.

In the hands of a properly trained chiropractor, this type of treatment is generally viewed as safe if it is not used in cases like inflammatory arthritis, osteoporosis and spinal cord compression. Individuals who suffer pain in their lower back can attribute their back injury to common every day tasks such as improperly lifting a heavy object, or even getting out of the bed the wrong way. Automobile accidents and sports injuries are also a common cause of lower back injury.

Chiropractors use their hands to perform musculoskeletal manipulation in order to align the spine and restore mobility back into joints. It does not involve any invasive procedures, so it is something which most individuals are open to try before having surgery. Many people have found pain relief in a chiropractor’s office.

If you have never been to a chiropractor’s office then you may not know what to expect from the visit. You will find that it is a lot like going to any other doctor, as you will have to give your medical history and undergo a thorough physical examination. Depending upon why you are there, you may be asked to take blood tests and x-rays.

After your physical examination, the test results have returned, and your chiropractor has gone over your medical history, the doctor will then go over a possible treatment plan. Each treatment plan is customized to the individual and the condition being treated. It can include things such as joint manipulation, hot and cold therapy and t massage. Don’t be surprised if he also suggests some nutritional supplements, as chiropractic care is based on all natural healing.

The goal of your chiropractor is to get your lower back into a state where it functions normally and free of pain. There are other treatments which may be recommended, such as acupuncture. Not all chiropractors use acupuncture, but some do use it in the event of muscular problems.

Your specialized plan will be based on the diagnosis of your low back pain and chiropractor opinion, and will begin after you have been advised of how your doctor intends to proceed. It is your duty to make sure you inform the chiropractor of your full medical history, any drugs you are taking, and any injuries you have received before treatment begins.

Back pain or low back pain does not have to be something you live with. An experienced local Toronto chiropractor can help you restore your health and alleviate your lower back pain for good.

Reflexology – the Hidden Gem to Help Combat Stress

Are the stresses of life getting the better of you? Is your job leaving you tired and frustrated? Is the bad weather keeping you down? Then reflexology could be the perfect tonic for you this winter.

What is reflexology?

Reflexology is a healing technique that was used by ancient civilisations such as the Egyptians, but reflexology in the West was brought to the attention of the masses by Dr William Fitzgerald and his study of zone therapy that focuses on the longitudinal lines of energy that run from the feet to the brain.

His work was later built on by Eunice Ingham who is seen as the pioneer of modern reflexology authoring two influential books and pioneering the Ingham method that is still widely used today.

How does it work?

Reflexology focuses on the feet and the hands and is based on the idea that the feet and hands have zones and reflex points in the nerve endings that correspond to every part of the body.

If there is stress or illness in the body it can become imbalanced and this can lead to stress and sickness worsening. In order to re-balance the body pressure is placed on reflex points to help restore health in corresponding areas of the body. This in turn can improve blood circulation and allow the body to relax.

The benefits of reflexology

Reflexology can be beneficial by helping to ease acute and chronic conditions. With stress related conditions causing some of the most common health problems in the UK reflexologists can use techniques to ease tension in the parts of the body that are causing the irritation. For example to help combat migraines the spine, neck, brain and digestion reflexes will all have pressure applied to help ease tension in the patient.

Other ailments that reflexology can combat include: Asthma, chest infections, constipation, earache. Eczema, sports related injuries, temper and irritability and tonsillitis. It can also be used to benefit the stress of pregnancy by reducing tension in muscles, alleviating morning sickness and heartburn whilst also helping to ease digestive issues.

What to expect from reflexology

On average sessions usually take around 45 minutes and will begin with a health, diet and lifestyle consultation followed by an examination of your feet and hands.

After beginning with gentle relaxation techniques pressure will be applied to the appropriate reflex points that the reflexologist will have identified during your consultation.

During your first session you may not feel anything and although it will still be effective this should change over subsequent treatments as your reflexes are awakened.

Both hands and feet can be worked during sessions and certain areas may be revisited over different sessions in order to balance particular reflexes.

If you feel any pain during sessions it is worth telling your reflexologist as this can help them to find different ways to stimulate your reflexes or to work out why the pain is occurring.

Combined with regular exercise at your local health club and gym reflexology will leave you relaxed and revitalised. Reflexology can have great long-term benefits that will help you feel great. Many people report an increase in energy and a more positive outlook on life, as well as feeling a sense of calm that helps them to react better in stressful situations. Combined with regular exercise at your local health club and gym.

So what are you waiting for? All it takes is the decision to start reflexology treatments and you could be de-stressed and re-energized in no time!

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Reducing Stress Through Relaxation Techniques – Get the Facts

Relaxation techniques are an important element in your aspirations to successfully manage stress. Relaxation is not plainly about having peace of mind or unwinding via a hobby. Rather, it is a process that reduces the wear and tear on both your body and mind.

It hardly matters if you already got your stress under control or the stress is the one taking over you. Either way, you will be able to get a lot from learning different relaxation techniques. Learning basic relaxation techniques is usually not expensive. Most of them are even low-risk and free of charge. Get started on living a healthier and stress-free life through some simple relaxation techniques below.

The Advantages Of Relaxation Techniques

With lots and lots of things to be busy on, relaxation techniques are usually relegated to the bottom of your priorities list. This also means that you are missing out on getting the most benefits out of relaxation techniques. By constantly practicing relaxation techniques, stress-related symptoms are reduced by:

* Slowing your heart and respiratory rates.

* Reducing anger, frustration, muscle tension, and chronic pain.

* Lowering blood pressure.

* Boosting confidence in dealing with adversity.

* Improving concentration.

* Increasing the flow of the blood to all major muscles.

Types Of Relaxation Techniques

Allied medical professionals like complementary and alternative medical practitioners, doctors, and psychotherapists are all able to teach different relaxation techniques. You may also be able to learn about various relaxation techniques by yourself. It all depends on what you prefer.

Relaxation techniques, in general, give emphasis on in increasing awareness of your own body and refocusing your attention to something calming or soothing. The most important thing is to continuously practice relaxation techniques in order to reap all of the rewards that come with it.

* Autogenic Relaxation – The word “autogenic” means “somethings that comes from within you”. When using this technique, both visual imagery and body awareness are used to decrease the level of stress. Repetition of words or suggestions in your mind is being done, helping you become relaxed and reducing muscle tension. For example, you might picture out a certain peaceful place while keeping your focus solely on relaxing: breathing slowly or slowly raising an extremity one by one.

* Progressive Muscle Relaxation – During this technique, the focus is slowly tensing and relaxing each of the muscle groups. This will aid in making you differentiate muscle tension from relaxation. There is also an increased sense of awareness of physical sensations. One particular method to help you get started is by tensing and relaxing your toe muscles then slowly move up until you reach your neck and head. Tense your muscles for 5 seconds the least, following it with 30 seconds of relaxation. Rinse and repeat.

* Visualization – This technique involves the formation of mental images in the pursuit of taking a visual journey to calming place or situation. While visualizing, it is important to try and use all of the basic senses as much as possible, including smell, sight, sound, and touch. For example, if you visualize yourself relaxing at the ocean, try imagining the sound of crashing waves and the warmth of the sun on your body. Always remember to keep your eyes closed and wear comfortable clothes. Then see to it that you are in a quiet place conducive for what you are going to do.

Other widely-used relaxation techniques include:

* Exercise

* Hypnosis

* Massage

* Meditating

* Listening to music

* Tai Chi

* Yoga

Practice Makes Perfect

Becoming increasingly aware of muscle tension and other physical manifestations brought about by stress is part of learning about different relaxation techniques. It is because it is important for you to know first how your body responds to stress for you to be able to think of the best action plan to try and fight it, preventing it from getting out of hand. These techniques are not learned overnight – they are skills that you gradually develop by practicing them on a daily basis. Be patient.

In the event that a relaxation technique prescribed to you begins to stress you out more instead of helping you relax, immediately consult your physician. The technique you are currently using may not be a perfect fit to you and a change might be needed.

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Massage Benefits All Who Take Part

Imagine going to a Chiropractor’s office to get a massage, and any kind of therapy that is available. An individual will go there in order to get relaxed due to high levels of stress. These types of stressors can range from school, work, and so forth. Regardless, their is eustress and distress, and it up to the individual on how he or she will react to various situations, whether it is positive or negative because not one person is alike.

When a person goes to get therapy done, whether it is physical or occupational. They will ultimately feel good while it is taking place, or after is is complete. Many choose to keep going back at least once a month or weeks, while others can go annually. Whatever the case, it is all worth it because they are able to function normally in society as well as help others feel good in the process too.

A Chiropractor is one that adjusts another’s back in order to prevent diseases that take place. Some specialize in therapy, while others do not. They have all sorts of machines to help with the curvature of the spine. A select few go as far as teaching their clients about pressure point, and having a Counselor available in order to reach the whole person. Patients will go in for these kinds of services because their needs are getting met, and will continue to go back.

However, anyone that is a Therapist. They can work in a variety of settings. Each of them can work in any medical office, under a Chiropractor, or in a hospital setting. Sometimes patients are told to go see these individuals due to doctor’s orders, or because they have a health condition that deems them for seeking additional help that is beyond a medical doctor’s control.

In most medical settings nowadays, a person is able to get a massage, or to see a Therapist. Without the help of these people, a person is struggling to make a difference in their life, and those around them. They may act out on those they love, or seek ways to make sure that hurt a friend or colleague. When a person gets a massage, their stress level goes down, and they are able to function fully without harming another. This generally happens immediately, or over a period of a couple of days.

Ultimately, when a person seeks a Chiropractor, their health will improve. They will become more active as well as seek to find better ways to take care of themselves. The same is also true of therapists that work in the medical field. These individuals assist those who are needing to reach full mobility or to help them mentally. Without the help of these individuals, life is not the same because they are not able to become considerate of others needs in the process.

People can make all the difference. No matter what occupation they have in medicine. The customers/patients are those that can make it all worth while, or can make it torture for the person treating them with their physical, or mental health issues. Sometimes this determines how long a person stays or not at their business.

We all need Chiropractors, Therapists, and for us to get a massage. With all three of these people working together, they empower individuals to overcome the obstacles that are bothering them at that time, and are able to make sure that have a higher self-esteem than when they sought out help. When people work together, the world is a better place.

Back pain or low back pain does not have to be something you live with. An experienced local chiropractic Toronto can help you restore your health and alleviate your lower back pain for good.

Stress Management: Ways to Counter Your Stress

When we heard about the word Stress, it often connotes to something bad. All of us experience some sort of stress in our everyday lives, however it is not usually a bad thing. Stress has a positive and negative impact in our lives depending on how you perceive it. If you look at stress positively, it gives you good results from these challenges. The feeling of fulfillment and satisfaction is felt because you were able to fight these challenges.

If you think you are not tough enough to take control of your stress and you are worried that it might cause chaos in your relationship, career, physical and emotional health, then this article is for you.

In the next paragraph you will be able to learn how to identify the root cause of your stress and how to manage it.

Stress management begins in identifying the source of your stress. Sometimes you overlooked your personal attitude as the main source of your stress. You may have more workloads than before and deadlines are coming up and you have little time to finish it. Try to look back and ask yourself, were you given enough time to work on these tasks? Yes, you are given enough time but you always procrastinate. Now, look what happened, you are stressed to meet your deadlines. So, in identifying the real cause of your stress is to monitor your attitude, habits and your excuses. Learn to accept that you have a role in maintaining and controlling over your stress. Without acceptance, your stress level will always go beyond your control.

Managing your stress is not an easy task. It takes a lot of perseverance, discipline and positive attitude. Here are some few tips to counter your stress. These tips are recommendations and it may or may not work for you, however you will gain more knowledge in coping up with stress.

1.Prevent unneeded stress

Not all stressful situations can be prevented because there are certain situations that need to be addressed to avoid major problems. However, there are some stressors that you can eliminate. One way to eliminate stress is to know your limits. Learn how to say “no” to additional workloads if you have reached your maximum limits. Another way is to avoid people that stress you up. Never get involved in a topic discussion that upsets you like religion, racism and etc.

2.Alter a stressful situation

There are stressful situation that you cannot resolve but by changing the situation, it will help you eliminate stress. Changing the situation is not easy because it takes a lot of compromising. The key in altering the situation is to learn how to properly communicate. One good example is to express your feelings, if you are upset of something or someone, don’t keep it to yourself because it will build up more and more, and the situation will remain the same. Express your feelings and thoughts to unload what bothers you most.

3.Be optimistic

Let’s face it, there are stressful situations that we cannot change but by adapting, it will make it more bearable. So, if you can’t change the situation, change yourself and your attitude. Respond to a stressful situation in a positive way, like if you are stuck in a traffic jam while going to the office. Make this stressful situation into an opportunity to be creative or to relax while listening to a good music. Reacting positively will make you more in control of the situation.

4.Take time to relax and rejuvenate.

As the famous quote says “All work and no play makes Jack a dull boy”. Always find time to unwind because it will give you a healthy mind and body. Taking a load off is very essential for you to become more productive and happy.

Stress is part of our daily lives and it is something that we cannot avoid. Just take these stressful situations into a positive opportunity for a better life.

Karissa C. Dupree enjoys writing for Superiormassagechairs.com and Discountfountains.com which sell modern bathroom cabinets and discount bathroom vanity cabinets as well as hosts of additional products.

Take Back Your Life!

Five months ago, a new patient came to my office with complaints of depression, memory loss, severe fatigue and occasional suicidal thoughts. The patient tried numerous prescription medications that did not help and was desperate to function in life again. I started with some blood work, immediately changed the diet, and added two supplements while awaiting test results. During the two month follow-up visit he reported slight improvements in symptoms. Test results revealed low testosterone levels, low Iodine levels, a low Vitamin D level, cholesterol was slightly high, and Thyroid levels were off. At that time, I added supplements to support the thyroid and neurotransmitters, instructed him to avoid allergic foods, and added Vitamin D.

By the fifth month he reported feeling 70-80% better! For the first time in 10 years he was able to take a long distance trip with his family. His family reported better eye contact, an increase in activity level, and he was almost off all prescription medications. With these changes he has now taken back his life. I like to mention this story because often people do not realize that correcting symptoms like anxiety, ADD, panic, OCD, sleep difficulties, etc. can change their lives. Sleep difficulties, anxiety, ADD, panic, etc. are forms of mental illness that are steadily growing in our society.

According to the National Institute of Mental Health, about 1 in 4 American adults suffer from a mental disorder. Mental illness is not a disease or an end all in life. I like to view it as a sign that your life is out of balance, an imbalance that can be restored. Insurance and pharmaceutical companies want you to think that mental illness can be cured with medication, I prefer to correct the underlying issue to prevent the use of medication. I favor a more holistic approach to these illnesses and feel that Dr. Gordon says it best:

“Depression is not a disease… It is a sign that our lives are out of balance, that we’re stuck” James Gordon, M.D.

Dr. James Gordon, recently released his book on depression called “Unstuck.” He describes depression as a state of being out of balance to the point that one feels “stuck” in their medical dilemma. The journey to healing begins with nutrition, supplements, rebalancing neurotransmitter levels, detoxifying, removal of allergies, Bio and Neuro feedback, breathing exercises, meditation, exercise and movement, and management of hormones.

6 Keys to Restore Balance & Take Back Your Life…

1. Diet is a key factor that effects your mental and physical health. The first step to improving your diet is to eliminate “fast food” or foods that have been heavily processed and packaged. These foods cause malnutrition because they do not contain nutrients your body needs to stay healthy. I recommend the Mediterranean Diet. The bulk of this diet comes from plant sources and incorporates fresh food, rather than frozen, canned, or preserved foods. This diet eliminates red meat and includes consuming small amounts of poultry, eggs, and dairy. It also includes multiple types of grains, legumes, colorful fruit, vegetables, and a variety of herbs. I am excited to recommend this versatile and non-fad diet as a way of promoting long-term health.

2. Inflammation is one of the most critical factors contributing to ill health. It is triggered by various infections, pollution, allergies, or injury. Inflammation is a by-product of our immune system’s response to these triggers. The Mediterranean Diet combined with a sensible vitamin and mineral regimen can help douse the fire of inflammation and promote cellular repair. Fish oil, amino acids, B vitamins, zinc and magnesium are particularly useful.

3. Stress plays a key role in producing conditions such as anxiety, panic and phobia. The brain perceives imminent danger and releases certain hormones to put the body in the “fight” or “flight” mode. Consistent levels of high stress keeps us in the “fight” or “flight” mode. The body and the brain continue to excrete stress hormones, creating more stress and increasing heart rate, chest pain, tingling of extremities, flushing, dizziness, etc.

4. Breathing Techniques help decrease symptoms of mental stress or anxiety by stimulating the relaxation response. Diaphragmatic breathing, forced expiration, and alternate nostril breathing are a few techniques that I demonstrate for interested patients. Meditation is a powerful tool that can be used to control brain waves. You can create your own bio- feedback process through the calming response of meditation.

5. Exercise is a well researched and excellent way to improve your mood. The list of therapies include Tai Chi, Xigong, Yoga, Drumming or dancing to rhythms. Did You Know. . . Over 1.6 million

6. Bio-feedback is a safe and effective tool that can be used to achieve mental health. A computer and neuroprocessor are used to show you a picture of your brain in action. Pleasant rewards such as soft music or beautiful scenery are used to encourage you to produce brain waves that lead to a stable or healthy mental state. This therapy is used to treat a wide range of conditions such as sleep difficulties, anxiety, mood fluctuations, poor concentration, depression, etc. The goal is to achieve emotional balance and control while reducing or removing the need for prescription medication, allowing you to take back your life.

Testing is recommended prior to bio-feedback. Testing may include saliva and urine to test for Adrenal and Neurotransmitter levels, blood work for Vitamin D and thyroid levels, and a urine test for Iodine levels. I may recommend supplements to control inflammation and to reach your optimal nutrient levels based on test results. Some patients report feeling “blue” or depressed during the winter months. This syndrome is sometimes referred to as Seasonal Affective Disorder (SAD). This may partially result from 3-4 hours of reduced sunlight. Increasing your exposure to sunlight by walking or doing other outdoor activities is an excellent way to counter this condition. Winter is a great time to perform focused breathing exercises or meditation to ‘tune in’ to your spiritual nature. We have developed several tools and approaches to improving mood and mental health. Please call if you would like to explore any of these ideas.

Prevention Tips For Healthy Mental Functioning

Develop a habit of doing daily meditation or quiet reflection

♦ Eat plenty of colorful fruits and vegetables, drink 8 glasses of water a day

♦ Take a multi vitamin

♦ Watch less television, exercise, get 8 hours of sleep

♦ Develop a plan to cope with grief or stress and seek help when needed

♦ Avoid dependence on pharmacological treatments (drugs) if possible

Neuro-Integration Questions and Answers

1. What is Neuro-Integration?

A process of biofeedback using multi-sensory brainwave therapy. This allows the brain to re-train itself to optimal, peak performance. N.I. works with your brain allowing you to see where changes are needed. Guiding your brain into normal patterns can allow you to have improved emotional and physical states.

2. How can Neuro-Integration help me? Neurofeedback works well for depression, anxiety, and insomnia it is also helpful for ADD/ ADHD, sleep disorder, headaches, chronic fatigue, firbromyalgia, pain, memory loss, and addictions. By changing abnormal brainwave patterns, individuals can be empowered to change their mental health.

3. How long are treatments? 30 minutes

4. How many treatments will I need? Treatments typically range from 10-40, depending on the individual. Sessions are usually 2-3 times a week. Some patients will notice benefits almost immediately, while others may need a series of sessions before noticing improvements.

About the Author: Dr. Varsha Rathod is a Board Certified Rheumatologist and Internist. Preventive Medicine has focused on a combination of traditional and holistic medicine since 1967. For more information about alternative solutions, visit http://www.preventivemedicinestl.com or call 314-997-5403.

About Massage Therapy Chiropractic Chiropractor

A massage therapy chiropractic chiropractor is able to compliment chiropractic care in a nice way. As the joints and muscles in the body are connected, it is important that the body is relaxed as much as possible. Stretching muscles will go along way to achieving this objective. Correct aligning of the body allows the free flowing of nerve impulses lymph glands and blood circulation.

There are numerous benefits to having a massage and they include relief of muscle tension and pain. Can avoid future injuries and pain. Helps one to relax and become more open to the adjustments needed.

Massage by one of these care givers is highly recommended. This can be done along side the application of pain relief. These can be done at the vast majority of offices.

Check to see if the insurance company covers chiropractic and massages. For the most part, they will cover at least a portion of this. Some practices charge as little as twenty-five dollars for thirty minutes.

The main way in which this is used is by manipulating the spine. There are also varieties of other pain relief options that can be applied. This is the reason that this is so effective.

Exercises can be suggested by the chiropractor and these can work wonders to tired and painful muscles. Just as is the case with prescription medication, one should follow through with the exercises that have been recommended. It has been proven that patients that follow through with suggested exercise regimes will experience long lasting relief from pain much more often than they will experience those who will not follow through.

Stretching for therapeutic purposes is also highly recommended. This is a great way to prevent the onset of the formation of scar tissue. Once the pain has stopped, one should continue to stretch. This is beneficial in so many ways. It protects one from new injuries, it increases the ability to be mobile, tissue becomes more flexible and general well-being is enhanced. Like the exercising, the chiropractor will give the patient suggested stretching to do. In time, one will be able to manage doing the exercises on one’s own.

Traction is another pain management technique that chiropractors use. Traction is applied in order to distract certain areas of the spine. This causes a separation in the vertebrae. The results of this are reduced nerve root pressure and decompression.

Hands on soft tissue methods are often used by chiropractors. This improves soft tissue functionality. This includes joint capsules, tendons, ligaments and muscles. These methods include Active Release Technique (ART) and soft tissue mobilization otherwise referred to as the Graston Technique.

Then there is physical muscle therapy, which involves using light electrical impulses that are transmitted to affected areas in the body. This is done via electrodes that are placed on the body. There are several types. A few are more for reducing inflammation and relieving pain, and others will give relief to muscle spasms. Others help to contract muscles and this reduces the onset of muscular atrophy. The benefits of massage therapy chiropractic chiropractor are evident and the results speak for themselves.

Back pain or low back pain does not have to be something you live with. An experienced local chiropractic Toronto can help you restore your health and alleviate your lower back pain for good.

Just Some of the Many Infrared Sauna Benefits

One thing is for certain when you talking about infrared sauna benefits. People enjoy saunas as part of relaxation. There are a number of special benefits that saunas can be used for like weight loss, medical treatment, relaxation, purifying of the body through increased release of toxins, and mental health and wellness.

Before discussing the specific infrared sauna benefits in the different areas it is important to know some basic information about saunas. One thing to remember is that there are many different types of saunas available. These different types of saunas include saunas intended for medical or health treatment, those intended for home use, indoor versions and even outdoor versions.

No matter what type of sauna you choose be sure to consider one of the newer versions with the infrared technology. Infrared saunas are considered to be much more useful ins some instances. The difference is that instead of air heating the sauna the heat comes from an infrared light source.

The main advantage of the new infrared technology for saunas is that it is better on your respiratory system. The air that is breathed is a better quality. This is because in a traditional sauna the respiratory system is exposed to hot temperatures which is not the case with the new technology.

When it comes to the overall quality of the sauna, one of the biggest infrared sauna benefits is that the heat is able to reach much deeper into the skin and body. The heat is therefore more effective. This means that the new infrared saunas can actually be used like medical saunas for medical treatments.

Some of the other infrared sauna benefits are that that the sauna is hot enough to help your body get rid of toxins more quickly. Some of the other stuff that can be moved through your body more quickly includes alcohol, nicotine and metals. The possibilities are endless when you consider that the quicker you get stuff like alcohol and nicotine out of your body the quicker you can stop being dependent upon them.

There are a number of specific medical conditions and symptoms that the infrared sauna can help to alleviate or make better. It has been proven that exposure to the sauna can help people get over the feelings of fatigue. Plus you will find that it is a great way to be able to help relieve muscle pain.

In addition to the infrared sauna benefits that you have read above this technology can actually help you with goals of weight loss. You will find that it will be easier to lose weight since you actually burn more calories then running for the same amount of time. Plus cellulite will become less apparent.

The infrared sauna is also good for mental health and wellness. You will feel happier and better about yourself. Plus the relaxation benefits with this will help.

With the new infrared sauna benefits from the new science and technology there are a number of different things that you will notice. You will feel better physically and mentally. Plus you might actually be able to have help with reaching a needed goal like to stop drinking or smoking or to lose weight.

Find the right home sauna to add to your home. Sauna showers and baths are the perfect way to unwind after a day at work and improve your health and mentality. Also available are infrared saunas, outdoor saunas, and steambaths.

Spa: The Superdrug Epidemic

As Pablo Picasso famously once stated “Beauty? To me it is a word without sense because I do not know where its meaning comes from nor where it leads to.

The Aztecs understood beauty as being born “without a face” only from taking part in society, establishing your position and learning from it could they become beautiful. They believed the face and the heart were very indivisible. Women were discouraged from dressing and making themselves up too lavishly.

In ancient Egypt, Cleopatra was famous for her beauty, her aesthetics were very different from today’s ideals being desired by women for her hook nose and the layers of fat which encircled her neck known by art historians as ‘Venus Rings’. However it was her attitude, intelligence, callousness and determination which allured men making her seem powerful and beautiful. It is these qualities which were a major influence to her success and status.

“Beauty isn’t worth thinking about; what’s important is your mind. You don’t want a fifty-dollar haircut on a fifty-cent head.” ~Garrison Keillor

In Fiji, the body traditionally represented the community. Therefore the bigger the body the more established and wealthy their community seemed. As Fiji is a country often wrapped in poverty a larger body is seen as being more beautiful, this is a similar trait in many poverty stricken countries such as Africa where bigger is seen as more beautiful.

In today’s society beauty is seen as showing your identity through the fashion you indulge in to the way you do your hair and makeup. People are billboards for themselves and in these western culture consumers have more money to spend on their appearances and are more able to change aspects of ourselves in which we do not like or are discouraged to have by our society, for example the wrong shaped nose today can be changed into perfection using plastic surgery.

Due to the interest in beauty there are world wide over 3000 makeup brands and this number is only including the well established brands there are also hundreds more of smaller local brands. On top of that there are 15,000 beauty salons and approximately 300 health spas listed in the yellow pages for the UK alone. In 2008 adults in the UK spent around £5.2 billion on beauty and grooming services. Not only do specified beauty retailers push new products but now also clothing retails such as Top Shop have their own personal range of makeup products to make consumers more beautiful. Superdrug the high street store which sell many brands of makeup, hair products, perfumes are now also to open their own academy as a trail in a couple of stores in the UK, the classes are free and aimed towards 16- 19 year olds. This scheme has been backed by the brands such as Barry M and Bourjois and at the end of each session goody bags are given out to the participants to encourage them.

Not only has culture affected us artificially through the ages but also through to the way we relax including Spa’s and their treatments. Once just hot water used by Romans has now developed to hot stones, aromatherapies, petal baths, massages all originating and being influenced by different cultures and eras.

Spas not only increase the feel good factor on the outside but also relax and rejuvenate the inside making the experience more luxurious to the user.

Thus maximizing the feeling of utter true beauty where the mind and body are entwined in a haven of relaxation and happiness as Garrison and Keillor said “Beauty isn’t worth thinking about; what’s important is your mind. You don’t want a fifty-dollar haircut on a fifty-cent head.” This is why people should just take a minute to themselves, stop worrying about their imperfections and stop for just a moment to be linked back to the blissful relationship they can endure through spa.

Camilla has been giving advice on Couples Spa Days for over 5 years, and now provides an enviable resource at http://www.ineedpampering.com which details the best Spa Days, Weekends and Pamper days on offer.

Top Ten Reasons to Meditate

You may have heard a lot about the benefits of meditation recently. It can get rid of your stress. Make you calm and centered.. Help you think more clearly. Improve your physical health. But is this true? Read on to find out the real reasons you should meditate.

The Top Ten Reasons to Meditate

1. You’ll Deal with Life Stress More Easily.

Things rarely turn out as we planned do they? Maybe you didn’t get the promotion you expected. Or you can’t afford the holiday you’ve been looking forward to for so long. This can cause a lot of stress. Meditation helps you see the bigger picture. To see that you are more than what happens to you. This gives you a great deal of strength to deal with life’s stresses.

2. You’ll be Much Healthier.

There’s a lot of scientific evidence that shows meditation is good for our health. It lowers blood pressure. Improves immune function and reduces the risk if heart attack. And the effects are progressive. The longer you meditate the more benefits you’ll see.

3. You’ll be Happier

Meditation is now used in hospital clinics to treat depression. Scientific studies have show that meditation changes how your brain works so you’re more resilient, mentally stronger and less likely to feel down.

4. It Takes Just 15 minutes a Day

You can get benefits from just 15 minutes a day. That’s about the time it takes to make and drink a cup of coffee. The most important thing is to keep at it. Practice every day and you’ll get results. A few minutes everyday is far better than 2 hours once a week.

5. It Doesn’t Have to Be Religious

Yes meditation started out in religions like Buddhism. But it doesn’t have to be religious. It can be modern, streamlined and effective. Of course if you are religious it will only support your faith.

6. You’ll Work Better

Meditation improves your concentration and focus. You become able to keep your mind on a task for longer without getting distracted.

7. You’ll be More Patient

Patience is often in short supply in our modern societies. Everything seems like it needs to be done yesterday. But does it really? Always? Meditation gives you the mental space to wait.

8. You Become an Expert on your Own Mind

Meditating can make you very familiar with the workings of your own mind. So you know what really makes you tick. You understand why you react the way you do.

9. You’ll be More Compassionate

You’ll also be able to see why other people behave the way they do. This really helps you to be more understanding of others.

10. You May See Who You Really Are

Traditionally this has always been the ultimate goal of meditation. To become enlightened. To understand your true self. Most people may not be interested in that side of meditation. But for those who are it can be a wonderful journey.

Mike Skinner is an experienced meditator and meditation researcher. Find out more about Easy Meditation Techniques at learning-modern-meditation.com

Self Abuse – I Hurt Therefore I Am

How can I hurt myself? Let me count the ways. But first let me distinguish between hurting myself and abusing myself. Hurting myself – self-harm is a term commonly used for physically abusing oneself by cutting, self inflicting blows, pulling out hair (Trichotillomania) skin or nails, starving or food misuse, extreme piercing, or purposely burning ones’ self. Abusing myself – self-abuse covers the entire spectrum of self-destructive behavior, which includes emotional and psychological abuse and unconsciously or indirectly exposing oneself to physical harm via reckless or dangerous behavior. Addiction is viewed as a symptom rather than a cause of self-abuse, but many addictions (i.e. any kind of substance abuse, unsafe sex and even gambling) can become a reckless behavior that leads to physical harm.

When people act in ways that seem abusive to themselves, we shame them. We disparage them as weak, selfish, suicidal. Sometimes we even ostracize them. Thus we are further punishing those who are already punishing themselves. But what do we gain from that reaction? Does this stop the self-abusive behavior? Does it make the underlying issues that instigated the self-abuse disappear?

Self-abuse is an acting out of negative emotions – but it is not about wanting to die or about wanting to hurt others. It is about trying to cope, trying to live. Why do people act out in this manner? It’s because the self-abuse is a recreation of abusive situations from the past that shaped these people. The feeling of being abused is familiar and connotes a way of communicating, because the people who abused them originally were probably people that either loved and took care of them or were supposed to love and take care of them. Hence, self-abusive behavior now as an adult becomes a way of them taking care of themselves.

The betrayal (social, physical, emotional) of children by trusted adults has devastating consequences. And while childhood trauma contributes to the initiation of self-destructive behavior, the lack of secure attachments helps to maintain it.

Here is a young woman’s account of why she abuses herself. “It helps me cope and is a way for me to vent the self hate I was given by my abusers, which I now turn in onto myself. I want the outside to show how I feel on the inside, because I feel I deserve it; because life without abuse is so unfamiliar it’s terrifying; because if I don’t harm myself everyone will decide I’m OK and leave me alone and I am not OK.”

(“Healing the Hurt Within”, 1999)

While self-mutilation is directly linked to childhood abuse – drug and alcohol abuse is more complex. There are those who use substances to self medicate an undetected or undiagnosed emotional disorder (i.e. Depression, Bipolar Disorder, ADD, etc). They self-abuse to relieve psychic pain – but not necessarily pain that arises from childhood abuse. And in families with a history of substance abuse, there is the genetic component – albeit many times a more complex one than susceptibility to addiction. There may be several generations of emotional disorder that led to the substance abuse – most likely Depression.

Let’s look at how self-abuse relieves the suffering. There is a cycle to this behavior, and in a way it is similar to the cycle of domestic abuse:

The person is plagued by memories of past traumatic events or intrusive, shameful and unacceptable thoughts. They are reacting to a negative or faulty self-belief (schema) that tells them that they are bad and worthless.

These feelings are trapped inside and build – just like steam in an engine.

The steam (rage) builds to a point where it has to find release – the person feels as if they will explode.

The person either self injures or turns toward an addictive/compulsive behavior that temporarily dissipates the rage. While the person is in this state they may or may not be conscious of how their behavior is controlling them. They may or may not “feel the pain”. If they self injure, they either disassociate from the feelings or may actually want to feel the pain in order to externalize and concretize the internal psychic pain that they continually experience. Once they have acted out, there is a sense of relief – almost an orgasmic sense of relief. It will not last.

How can people counteract this cycle? First they must understand and acknowledge it. They particularly need to look at the negative, faulty self-belief that tells them that they are worthless and prods them on. Where did this belief come from? Where is the evidence that it is true? Does holding on to this belief serve any purpose or does it just keep me down? Is it truly my belief or the way those around me made/make me feel? If you can reflect on it and slow yourself at this point; if you can come up with a counterargument to the one that has always led you down this path; then you can begin to take back control of your behavior.

The goal is to develop a new relationship with yourself and alternative methods for self-care. This is not an easy road. It may take time. But the first step is always a desire to change.

Los Angeles psychotherapist specializing in the treatment of sexual abuse, emotional abuse, depression & anxiety. Roni works with individuals & couples and leads a weekly AMAC (Adults Abused as Children) support group at the Family Resource Counseling Center.

How to Achieve a Calm Mind

The world seems to be in a hurry and often you get rushed into doing multitude of tasks in a limited time. You multitask. There are deadlines to meet, kids to pick-up, bills to pay, books to read, house to clean and so many others. You are happy for a while and then the whole routine starts again.These leave you with a flustered mind.

The disquiet mind agitates you. It ruffles and rattles you. There always seems to be a feeling of not being in control hanging over you. And you are left stressed.

Before your bewildered mind leads you to stress and before stress brings with it psychological and physiological disease, you must learn to calm your mind.

So how do you calm your mind? You can start by:

1. De-cluttering. Look around your house and your workplace. Are there papers and items that you know you have no use for? Throw them away. Be ruthless. This simple task of throwing away old papers, either work related or personal, can free up so much space and a clear working space helps to achieve a clear calm mind. De-cluttering is a science as well as an art and many books have been written on this. This short article can never cover all the techniques. A book that I would recommend on this is “How To Simplify Your Life” by Tiki Kustenmacher and Lothar J. Seiwert .

2. List everything. Yes, this simple and often overlooked technique can do wonders to free-up your mind. List down things that you want to do the next day on the end of every day. List down everything you want to do next week before the end of the present week. The same for the months and years. Have a list for things you want to do in your life. List down your goals and look at it often.

What is written down relieves your mind from storing it in your short term memory and cluttering it.

3. Focus. After writing down your list, you must go about and completing the tasks you have set for yourself. When you do this, focus only at the task at hand. It is normal that your mind will start wandering. You will be tempted by the phone call you want to make, the cup of coffee or the fax you are waiting for. Push all thoughts that not related to the task that is looking at. Develop the self discipline to concentrate doing one thing at a time

By having focus, you will discover that you need less time to accomplish a task. This leaves you with more time to do other things in your life.

4. Make time for yourself. Every day, for fifteen to twenty minutes, go to a place where you can be with yourself. Think about the things you have done for that day, the people you have met. Let your feelings go. This is the time you be true to yourself. This is the time, you don’t have to act or put on a show. This is the time you don’t have to impress anyone. Just be yourself. Let go.

A calm mind is necessary if you want your thinking to be clear. A calm mind is useful in a world that panics easily. A calm mind is your greatest ally in a world that is pushing and pulling you every day. A calm mind makes all things possible

For more tips on good living, visit Self Help 101

Yoga Tips to Help You Center Your Chee

Many studies have been done to show that yoga can make a difference in how your body handles stress. Many diseases have their origins in a stress reaction, and while doctors are not entirely sure how yoga works and makes a difference, practicing yoga can definitely help moderate the body’s reaction to stress.

Yoga brings together the mind, body and spirit. Yoga involves stretching the body and creating various poses, all the while monitoring your breathing and moderating it through different breathing techniques. There are many styles of yoga and each style can be said to have a different purpose. Flow yoga can be almost an aerobic workout, having you move through a set of poses quickly. Other styles concentrate on slowly relaxing into a pose, stretching the muscles and joints deeply.

The physical benefits of yoga are fairly straightforward. Yoga develops flexibility and using body weight, can develop great strength. Yoga elongates muscles and exercises joints. Learning yoga breathing can help you in other aspects of your workouts. If can help you increase your endurance in your aerobic activity. Yoga offers you the ability to center yourself and to disconnect from the stresses of daily life. The spiritual aspect of yoga can be something you find restorative, connecting with a spirit of the universe.

Regular yoga practice can be a great addition to traditional strength training workouts. Finding room for yoga in your weekly workouts can help increase your flexibility and increase your endurance. Yoga will help you calm your body and its reaction to stress. After you practice yoga for awhile, you will find that you sleep more soundly. You will find that you might have an enhanced sense of well being and that your general level of anxiety is reduced. You might also find that your health improves. Perhaps allergies you might have had could lessen. A medical condition you might have been battling might improve. You will feel more energized, stronger, and more content.

The ability of yoga to reduce stress is just one benefit of incorporating it into your weekly workout routine. Learning new yoga poses can be an interesting and creative way to add some new dimension to your workout, challenging your mind as well as your body. Yoga will also help you become more flexible, more centered, and just might help fight the aging process!

Yoga is one of many ways you can reduce stress and gain flexibility. If yoga is too difficult for you than you can try stretching exercise. This is a great way to work your way up to becoming able to do yoga. Yoga exercises can be extremely difficult and it is a good idea to work your way up to being able to do the poses.

Using yoga blocks can also help you balance and stabilize if you are not flexible enough to touch the ground in some cases. If you do not have yoga blocks then get creative and use something lying around the house to help you out.

Jake is a fitness junkie who writes to let people know the importance of working out and eating right. Jake suggests checking out the P90x DVD Set or the Turbo Fire Workout.

Get Rid of Stress by Gettting Away!

The ancient yogis knew that one of the best ways to beat stress and regain balance was with a retreat. And modern science has confirmed this. In fact even the act of planning your vacation reduces stress levels and increases happiness. Research studies have revealed that happiness levels rise for up to 8 weeks after planning a vacation (Journal Applied Research in Quality of Life, Feb 2010) and (Van Boven & Ashworth, 2007). Planning something fun and anticipating a break in daily routines is powerful stress relieving medicine!

Here are five more good reasons to take some time off:

1. Improve relationships: Spending enjoyable time with people you care about helps build stronger relationships and gives you the bond of happy memories. Vacation memories often last a lifetime!When we look back on our lives some of the most special moments are from vacations!

2. Learn a new hobby. A vacation could just be the context to learn how to play golf, deepen your yoga practice, scuba dive, take a cooking course, learn to write a novel, etc. Not only would this be fun but you would be developing a hobby that could be a great stress reliever when you get back home. A great tool to help you deal with stress on a regular basis.

3.Avoid burnout: Taking regular time off to relax will make your more productive, healthier and less likely to experience burnout. You’ll be better able to handle stress and become more resilient as well.

4.Increased creativity and problem solving: Getting away from the daily routine allows your mind and body to relax. New surroundings and experiences trigger creative problem solving and new perspectives. New ideas and solutions to old problems can more easily come to mind.

5.Enhance longevity: Studies show that people who do not take regular vacations have a shorter life span and a higher rate of heart disease than those who do. Many people don’t take their vacation time – don’t let this happen to you! You have worked for it and you deserve it. Besides you will be much more efficient at work once you have rested. Remember, even the best armies need rest after a few days march.

So what are you waiting for? Plan some time off now – even a long weekend away will make a world of difference in the way you feel! Another great idea is blend some time off with a healing modality such as yoga. In this setting your will combine the healing aspects of yoga with all the other benefits mentioned above. You’ll have time to think, gain perspective, regain balance and re-energize. And you’ll have lots of fun too!

Be sure to check the week long yoga retreat offered by www.letsdoyoga.com at Enchantment Resort in Sedona Arizona. This an amazing setting for a yoga retreat – red rock canyons, luxurious accomodations, great food, one of the world’s best spas, fantastic food, and of course the magic of Sedona – a beautiful backdrop for a retreat.

Howard VanEs has been teaching yoga for over 14 years and is the author of many books and audios on yoga. In addition to his public classes he leads retreats world wide. http://www.letsdoyoga.com He is also co-founder of http://www.mystressproofing.com

How To Lose Belly Fat Get Flat Stomach

So you have a problem in losing weight and in particular, getting rid of your belly fat? Your problem may be due to insulin resistance and a high level of the hormone called cortisol. Research has shown that high levels of cortisol stimulate the storage of fat around the tummy area.

There are several reasons why your cortisol level may be high and one of them is insulin. The more insulin you have in your bloodstream, the more cortisol you have. Thus as your insulin rises, your cortisol level rises proportionately.

Insulin resistance is when our bodies produce enough insulin to regulate the foods we eat, but is resisting the ability to absorb the insulin into the muscle cells in order to use carbohydrates as fuel for energy.

Thus begins the vicious cycle. Since our bodies resist the insulin feeding to our muscle cells, the hormone remains circulating in our bloodstream and creating havoc to our arteries and so our muscle turn to cannibalizing itself for energy. The problem is that the more muscles we lose, the lower our metabolic rate and when our metabolic rate is low, our bodies automatically burn less fat calories for energy. This is how many people put on unwanted weight.

This is the result of cortisol preventing our bodies from absorbing the insulin and so is breaking down the muscles into amino acids which can be converted into glucose by the liver. You are now left with less calorie burning muscle and more cortisol which in turn gives you a fat tummy. So in order to get rid of your belly fat and general body fat, you must reduce your cortisol level.

So what can you do to reduce your cortisol level without turning to harmful drugs? Well, simply avoid foods that have an impact on your blood sugar level. So a low carbohydrate diet is one of the answers to reduce your cortisol level. This is because carbohydrates when broken down is sugar and sugar raises the insulin level rapidly and thus your cortisol follow suit.

I am not asking you to avoid carbs completely, but choose your carbs wisely. Eat low glycemic carbs like high fiber bread instead of white bread or brown rice instead of polished processed white rice. Avoid high glycemic foods like cakes, pastries, chocolates and sweet stuffs that contain a lot of refined sugars such as soft drinks. Also abstain from foods that contain stimulants such as caffeine because as your caffeine consumption goes up, so does your cortisol.

Next, since cortisol is also known as the stress hormone, let it be known that any sort of stress will raise your cortisol level. Therefore, whenever possible, avoid stressful situations. Learn to say no when your work schedule becomes hectic. Finding ways to avoid stress by relaxation, meditation, going for walks and other means to bring down your stress level. In other words, be happy.

Be aware that intensive exercise is stressful to your body. Your body do not know whether your stress comes from work pressure, problems or from exercise. As long as it is under stress, then cortisol is being churned out in frightening numbers. So if you workout intensively in the gym, then get out early before your cortisol level builds up. So do not workout out intensively for more than 45 minutes each time. This is the reason why some people workout like crazy everyday for hours, but still can’t lose weight.

Next, get enough sleep. This is because when you don’t get enough sleep, your body will have to depend on cortisol to provide the energy it needs. Furthermore, not getting enough sleep is another form of stress which again increases cortisol production.

So if you want to get rid of your belly fat to get a flat stomach, then follow this guide together with healthy eating habits as well as a good exercise program and see your tummy getting flatter and flatter.

Chris Chew is a fitness, health and relationship consultant. Read his free articles at How To Eat And Lose Weight Off and How To Get Swimmers Physique

Stress and Cholesterol Levels | Dose Stress Increase Cholesterol Levels

Can Stress Lead To Development Of Heart Attack Or Heart Disease?

People with heart disease do complain of chest pains during emotional peaks. And it is not uncommon for heart attacks to occur during emotionally difficult times. Many people with underlying atherosclerosis exhibit stress-related heart symptoms. The topic whether stress can cause the development of heart disease is not very clear, because stress and peoples reaction to it are hard to study and measure. Some doctors believe that stress plays a major role in the development of heart disease and heart attacks. One recent study has traced that men who considered themselves highly anxious were three to four times more likely to have a sudden fatal heart attack than men who rated themselves low in anxiety.

Does Stress Raise Cholesterol Levels?

Some doctors claim that stress does not raise cholesterol levels. But a recent study found just the opposite true. It was found that within twenty minutes of starting a frustrating mental task, people had an increase of upto 5mg/dL in total cholesterol with a slightly low rise in LDL, triglyceride and HDL cholesterol.

Stress can affect the heart in other ways also. During stress bio-chemicals is released by the body which trigger processes that can harm the artery walls. They can also make blood thicker and more prone to clotting. Stress speeds up heartbeat, raises blood sugar levels and blood pressure, contributes to heartbeat irregularities and causes constriction of blood vessels. The arteries are narrowed when there are coronary spasms and thereby there is a reduction in the flow of blood to the heart. Anger a form of mental stress has been reported to trigger angina, heart attack and even sudden death.

Foods Increase and Raise Cholesterol Levels In Humans

Beef, variety meats, brain, cooked, simmered

Lamb, variety meats, brain, raw

Chicken, liver, all classes, cooked, simmered

Sponge cake

Other Causes Which Lead To Increase Cholesterol

High cholesterol levels are due to a variety of reasons which includes genetics, diet of person, and lifestyle of person. Less commonly thyroid or kidney related diseases which may affect blood cholesterol levels.

Heredity – Genes of people are also responsible to influence how the body metabolizes LDL (bad Cholesterol)

Weight – obesity is one of the primary causes of high cholesterol levels in body.

Age and sex- Females generally have lower cholesterol levels (total) than men of the same age.

Alcohol Intake – Moderate alcohol intake (1-2 drinks daily) increases good cholesterol but does not lower LDL (bad) cholesterol.

Mental stress – Mental stress is also responsible for increased levels of Cholesterol in body.

What Should Be Done If One Is Under Stress Or Tends To Overreact To Things?

People under stress and tending to overreact to situations should start taking good care of themselves. Avoid eating fatty foods, quit smoking and moderate their alcohol consumption. Reduce stress by exercising regularly. It uses bio-chemicals that are produced during a stressful episode. Some good ways to diffuse stress are through: social activities, learned relaxation techniques, meditation, yoga, talking it out with a friend or therapist, spiritual pursuits or just having fun.

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The Black Hole Called Stress

Tired after driving through a traffic jam? But all you did was sit and press the accelerator, hardly an exhausting activity. What then is that invisible black hole, the one that is sucking away all your energy from inside? You guessed it right. It’s the stress.

In simple words, you feel stressed out when you’re unable to handle threats. The threats could be real or in your head. What kind of threats are we talking about? It could be a small tut from a person listening to you. Or a long session of your boss’ yelling at the miserable work that you may have done.

What causes stress? A wide variety of events occur in our everyday life that stress us out. They can be mental, social or environmental. Mental stress is the result of various experiences in one’s life. A bad childhood may leave you with an irritable temper. Exams, interviews and deadlines also other examples of mental stress factors. The most common social factor is relationships. It could be a confusing love affair, peer pressure or even your relationship with your boss. Conditions like bright light, dripping water or unpleasant smells come under environmental factors. They are all states in which we were not meant to be in or not yet adapted to.

When you’re stressed out, you start damaging yourself both physically and mentally in both obvious and subtle ways. It causes increased blood pressure and heart rate. You tend to lose your energy in a very short while. You get defiant and feel like everyone around you is an idiot to bother you. When stressed out, you find it impossible to concentrate or focus on anything. All of this only results in bad relationships and performance. It sabotages your ability to act normally. Over time, it affects your health too. Stress is directly related to increased blood pressure and heart attacks.

A sad fact about stress is that it goes around in circles. Just take a for-instance situation. Your boss’ wife forgets his lunch. He yells at you to get some steam off. You get home tired and feeling stressed. You’re all aloof when your wife hugs you. She gets snarky and tells your son off for his bad homework. He goes to school the next day, and manages a meager C+ on his assignment. The path that stress takes can be traced on infinitely. But imagine how many people’s day would’ve been better if your Boss had had his lunch?

Scary as it might seem, stress can be dealt with rather easily. If you keep a few pointers in mind, and follow them wisely, you can conquer stress and live a better life!

The first and the most commonly known solution is humor. If stress is getting the better of you, read a joke, watch a funny clip or just randomly laugh. Laughter is the ultimate stress buster!

We know that stress increases your heart rate. It works both ways. If you could somehow reduce your heart rate, you will instantly feel relieved and less stressed out. Many breathing techniques exist that can calm down your mind and heart and bring them to order. A happy thought or a picture of scenery can also help. Hobbies that interest you are excellent ways to rid of stress.

Different people work differently. If you gave yourself a minute and thought about it, you can easily figure out what your personal stress buster is. Find that out, and lead a stress-free happy life!

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Stress Relief Tips

Stress is one of the main reasons why people get sick and end up in bad health. Stress relief is necessary when an individual feels that their current levels of stress are out of control. Stress can interfere with a person’s concentration, work, health and their personal life and relationships. The good thing is that there are ways to minimize stress, if not get rid of it almost 100%

It is certain that there will always be some element of tension in life, but it doesn’t have to be ridiculous. Given below are some helpful stress relief tips that will get you back on the right track:

1. Exercise – This one is perhaps the most obvious. Everyone tells you that you need more exercise, but you’ve failed to listen. There has got to be a reason why exercise is so important, right? When you exercise, it works your muscles and your heart. All of the pent up irritability you have flowing through your veins needs an outlet.

Everyone gets irritable, it’s a part of life. When something ticks us off, it causes frustration, tension, anxiety, and a host of other very unhealthy, yet natural, feelings. Thirty minutes per day of rigorous physical activity should be enough to keep those frustrations (not to mention teeth grinding, headaches, anxiety attacks – all of which are stress-related) to a minimum.

2. Eat Healthier – This does not mean that you have to throw out all of your ice cream, chocolate, and bon-bons, what this means is that you minimize the amount of unhealthy foods you consume. Although it may seem right, eating a fast-food burger and fries with a chocolate shake will not provide stress relief, at least not in the long term.

Eating unhealthy causes your blood pressure to rise, packs on the pounds, raises cholesterol and it raises your blood sugar. These things can easily lead to disease, which is the last thing you need. In the process of causing disease, eating unhealthy can make you so moody that you are unable to stand yourself, much less anyone else. Bad foods cause the body to work against itself, creating more stress. It is best to focus on making small changes in your diet. For example, instead of drinking a soda at every meal, grab a bottle of water instead.

3. Find Daily Quiet Time – Stress relief is easily found when you are mentally at ease. It may help to create a schedule and pave out a time of day where you get to do whatever you want. Give yourself about an hour to just sit and relax.

Write in your journal, meditate, listen to music, etc. Whatever you do, do not talk on the phone, surf the net, or watch television. Those things can easily excite the nervous system and create more stress. For stress management, what you need is some real relaxation time by yourself without the worries of bad news, other friend’s problems, work, etc.

Another thing that may help you to find stress relief is to get organized. Get rid of anything that you feel is holding you back. Try cleaning your house and getting rid of all of the excess clutter. Getting rid of clutter and organizing your home will help you to clear your mind and focus on things that are more important without feeling weighed down. By taking time to do each and everyone of these things, finding stress relief will be a breeze.

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Telltale Signs of Stress

Stress comes unannounced and manifests itself in your body in ways you cannot even guess. Most people cannot read the warning signs that signal you about stress. This can make your condition worse. Save yourself the trouble and be prepared to tackle stress with your healthiest foot forward. Here are a few symptoms of stress that you probably weren’t aware of:

The Irritating Eye Twitch

Those who have experienced it will know how troublesome this condition can be. Though it is temporary, an eye twitch can leave you irritated. As per medical professionals, blepharospasm or eye twitch can be prompted by stress. When it hits you, close your eyes and try to remain peaceful. Taking regular breaks from your computer screens can helpful as well.

Muscles that Just Keep Tweaking

The constant pain in your neck which you imagine is a result of sitting in front of your PC is actually a sign of stress. Stressful conditions can have an impact on your musculoskeletal system which brings about spasms in your muscles. Taking deep breaths and asking your spouse for a shoulder rub can help you de-stress and feel relaxed.

Painful Cavities

Who could imagine that good old cavities could have anything to with stress? Poor dental hygiene isn’t always the reason behind your cavities. If you have a habit of grinding your teeth, you’re in for trouble. Grinding teeth is generally in reaction to stress and over time it can hamper your dental framework. This can lead to cavities and you might not even come to know. To overcome this, make sure that you have fewer worries on your head and you’re done.

Constant Nausea

When your family or friends are sick, there is an increased possibility that you end up feeling like a patient yourself! Sudden stress can cause an upset stomach in a jiffy. This is mostly due to incessant worry which makes you obsess over an issue. To get over this symptom of stress, reduce your anxiety levels by voicing your worries. Dipping your hand sin tepid water can also be of great help.

Fits of Forgetfulness

When you need to remember things the most, you are prone to lapsing into forgetfulness! This happens with almost everyone at some point in their lives. It isn’t that your memory has suddenly gone for a toss but rather you are suffering from stress! When in stress, the hippocampus or memory center shrinks drastically making your memory sluggish. The moment your stress levels go down, it returns to its normal size. Taking long walks, doing physical activity and calming your nerves can soothe you and shake you out of forgetfulness.

Now that you know how dangerous stress is for you, you would certainly wish to keep away from it. Leading a healthy lifestyle free from excesses and over indulgence can surely keep you healthier and make you less prone to the vicious circle of stress. Remember the saying about a healthy mind residing in a healthy body? You can make it come true by listening to the needs of your body as well as the danger signals it sends out!

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Stress & Heart Disease

Stress can come from any situation or thought that makes you feel frustrated, angry, nervous, or even anxious. What is stressful to one person is not necessarily stressful to another. Anxiety is a feeling of apprehension or fear. The source of this uneasiness is not always known or recognized, which can add to the distress you feel.

Stress

• Blood clots may form during time of stress.
• Nervous system releases extra hormones that raise blood pressure.
• Increase heart rate brings a need for more oxygen, thus can bring chest pain in people who already have heart problems.

This is how stress can affect your behaviour….

There is never enough time to do all the things you have promised to do…. Let alone anything you want to do…. You’re snappy and irritable…. Can’t remember the last time you had a good night’s sleep … or a good laugh…Black coffee and cigarettes become your diet…

This is how stress can affect your physical well being….

You’re constantly weary… By the end of the day you ache all over… You’ve lost your appetite, or can’t stop eating… At times you feel light headed or dizzy, and notice your heart is pounding… You hate shaking hands with other people, because your hands are so sweaty…and you have yet another headache…

This is how stress can affect your thoughts and feelings….

You sometimes feel panicky and afraid for no reason… You can’t concentrate when reading or watching TV…. You feel low and everything you do seems such an effort….

Sudden stresses such as anger or great exertion are obviously undesirable where heart disease is already present. The heart has to beat harder and faster to prepare for coping with the situation. If the arteries feeding the heart muscle are damaged or diseased, they can’t bring enough blood for the heart to do its necessary work.

Living with too much stress over a long period of time means both your mind and body doesn’t get the rest they need. Fatigue is often ignored and mental or physical exhaustion can result. If you are already exhausted then you are less able to cope with additional sudden stress.

It hardly needs saying, but having a heart attack causes stress in its own right – and can bring on feelings of depression and anxieties about the future.

It’s also likely to cause anxiety for family and friends, and being aware of this can increase your worry. It’s not unusual for you to feel low, anxious or emotional for a while after a heart attack and care should be taken to ensure the stress involved doesn’t interfere with the recovery process.

A Stressful lifestyle is a pattern or habit hard to break. It takes determination to find out why or how you’ve become overloaded with cares or worries, and then it requires even more determination to change your lifestyle to reduce the stress.

Stress can build up in three main ways:

• Major life events
• Personality
• Unbalanced lifestyle

Events such as bereavement, moving house, changing job, major illness, a family crisis etc. can take a hidden toll. If a number of these events happen together in a short space of time, say within a year, either to you or to someone close to you, the stress level soon begins to rise.

Some of these events are completely beyond our control. However of those events youcan plan or control, try not to make too many major changes in one year. When such events do occur, don’t expect to be able to “carry on as normal” or “put on a brave face”; because you may not have the energy to do so.

Other people may not realise the pressures you’re under and they won’t make allowances for you if you pretend to be unaffected by what is happening to you.

Take time off work if it’s necessary; cry on someone’s shoulder if you feel like it; show you’re upset rather than bottling it up!

Certain people, by their nature, are more prone to stress. ‘Perfectionists’ and ‘born worriers’ are two examples.

Perfectionists have a high expectation of themselves and others so their stress level rises when they are let down by others or disappointed in themselves.

Worriers often anticipate problems before they arise, raising their stress levels before an event has even taken place!

When we can’t find ways of controlling our stress, it builds up and ‘overflows’ into what we call the ‘stress symptoms’ described at the beginning of this section.

So what can you do about it?

If you’re the kind of person who experiences stress regularly it is important to

Do something positive about it!

• Learn to be aware of the signs and signals that stress is building up.
• Try using relaxation techniques.
• Learn to dissipate tension with exercise and breathing techniques.

• Eat a well-balanced, healthy diet. Don’t overeat.
• Get adequate amounts of sleep.
• Exercise regularly.
• Limit caffeine and alcohol.
• Don’t use nicotine, cocaine, or other recreational drugs.
• Learn and practice relaxation techniques like guided imagery, progressive muscle relaxation, yoga, tai chi, or meditation.
• Take breaks from work.
• Make sure to balance fun activities with your responsibilities. Schedule some leisure time every day. Spend time with people you enjoy, including quality time with your family.
• Try learning to make things with your hands (like woodwork, or knitting), playing an instrument, or listening to soothing music.

Perfectionists set high standards for themselves and everyone else, but these standards are not always realistic. Learn to accept yourself and others as people with faults as well as good points. Remember, anger is a self-destructive emotion and rarely puts the situation right!

Find someone to talk to whose opinion you respect who will listen to you and give you new light on a worrying situation.

Worriers know they worry – yet often find it hard to pinpoint what they are worried about. This results in their worries being impossible to tackle and never really disappearing. Spend time identifying what really concerns you – writing them down can often help. Then decide which of your worries you can do something about.

These strategies can help! Remember, if you the Perfectionist are determined to change, you will make a really good job of it! Worry is self destructive and doesn’t solve problems

Anger and Stress

Does anger increase your risk of heart problems?

The hormone Adrenaline (sometimes referred to as the "flight or fright" hormone) increases when you are angry or stressed. High levels of adrenaline and similar stress hormones raise your blood pressure and cholesterol, both of which are risk factors for heart disease. Stress hormones can even damage your heart directly and make you more likely to engage in unhealthy behaviour’s like smoking or overeating. Therefore it’s best to try and not get too angry!

Unbalanced Lifestyles

To get the balance back into your life, you must take the advice given in this book, particularly in the sections on exercise, diet and smoking. In addition, it’s vitally important to include time for proper relaxation in your daily routine. Just half-an-hour each day is all that you need, time which is yours to do nothing but relax without feeling guilty!

Take a positive attitude to relaxation; it’s not being idle; it gives your body time to rest and repair, both physically and mentally. It also reduces the heart rate and, if practiced regularly, will lower your blood pressure.

What you can do about it!

• Learn to be aware of the signs and signals stress and anxiety are building up.
• Try and identify what is concerning you – sometimes writing it down helps!
• Avoid being an ostrich, problems rarely disappear by themselves. Try and deal with problems as they arise.
• Don’t be afraid to ask for help and advice. Sometimes, talking to someone whose opinion you respect may be all you need.
• Try using some relaxation techniques.
• Learn to dissipate the tension with exercise and breathing techniques.

The Stress of Pregnancy

It may be the most important moment of your life–the moment that you learn that you’re pregnant, or you find out that your wife is pregnant. It is a moment of infinite possibilities. You wonder whether your child will grow up to be the next Mozart or the next Marie Curie. You go through baby name books endlessly, wondering what to call your bundle of joy. You go to the paint store, hoping to pick out just the right shade for your child’s nursery. You register at a baby merchandise store, hoping to get just what you need for your baby shower.

However, while it can be a time of unbridled joy, pregnancy may also be a period of intense stress. You may be worried about the weight gain associated with pregnancy. Or you may be wondering whether your baby will be healthy. You may be anxious about your finances, especially if they weren’t good before the news of your baby’s arrival. You may also be wondering how your relationship with your spouse will change as a result of the pregnancy. You may even be wondering how your relationship with your parents will be altered as a result of your new baby. You may also be worried about the experience of childbirth and the amount of pain involved.

Most importantly, you might be stressed out about the responsibilities of parenthood. You may be wondering how good a mother or a father you’ll make. You may be wondering whether you’ll be a good provider, a good comforter, a good disciplinarian. You might be wondering about feeding schedules and middle-of-the-night diaper changes.

All of these worries are natural. However, it is important that your worries do not cause you intolerable anxiety. There are specific steps you can take to lessen the stress of pregnancy. If you hope to make the transition to parenthood as smooth as possible, it’s critical that you follow these simple relaxation techniques.

To begin with, it can be helpful to take a childbirth class. Even if you aren’t contemplating natural childbirth, such classes provide a wealth of information–information that can help put your mind at ease. You’ll receive information about how to have a healthy pregnancy, about proper diet for the prospective mother, about the process of childbirth, and about the care and feeding of your baby.

In addition, childbirth classes often provide you with information about relaxation techniques. These include not only breathing exercises, but imagery exercises that can help soothe your nerves. The good thing is that you’ll be going through the relaxation exercises with your partner, so you can both receive the benefit of them. Many childbirth educators encourage practicing these relaxation exercises right before you go to bed at night, so you can learn how to relax your muscles right before you try to go to sleep.

It may also be a good idea to attend La Leche League meetings during your pregnancy if you intend to breast-feed. Breast-feeding can be a daunting experience for a new mother, so you’ll want to get all the information you can about the process. The La Leche League meetings also put you in touch with experienced breast-feeding mothers who can help to coach you through the rough times. Some groups also provide a phone list that you can consult whenever you need advice–anytime of the day or night.

If you’re experiencing a great deal of pregnancy-related stress, it is also important that you discuss it with your obstetrician. He or she might have additional recommendations for you, as far as coping techniques are concerned. He or she can also let you know whether your stress is affecting your baby, which can be critically important in putting your mind at ease.

Pregnancy can and should be a joyous time. However, there is little doubt that there is a great deal of stress involved in the process. The more informed you are about pregnancy and childbirth, the better able you will be to cope. Seeking out other mothers and fathers during this critical time can also be important for your emotional well-being. By relying on other people for support, you can reduce your stress level significantly and truly enjoy the latter stages of your pregnancy.