The 7 Simple On The Job Tips
You can get so absorbed at your job that you easily forget about the important, healthy choices you need to make for yourself. Ever feel a bit dizzy sitting at your desk? You probably need to drink two or three glasses of water.
You can get so absorbed at your job that you easily forget about the important, healthy choices you need to make for yourself. Ever feel a bit dizzy sitting at your desk? You probably need to drink two or three glasses of water. Did you skip breakfast? That’s a no, no. That’s why you’re not feeling your normal self.
Below are seven simple on the job tips that will make a positive, quality difference in your life on the job. Try them out. Incorporate these tips into your at work lifestyle, and they will make a positive, quality difference in your life. Print one side of one sheet of paper for easy reference.
Tip #1. Say good morning, smile, be positive, always give a kind word, and above all be approachable.
Tip #2. - Climb the stairs. If you work on the fortieth floor, walk up the first five, or seven, or ten. Catch the elevator the rest of the way.
Tip #3. - Freely drink quality water throughout your work day. It must be at room temperature, and yes, you may add lemon.
Tip #4. - Sitting, bending or kneeling while you work? At intervals, stand erect, interlock your fingers behind your head and swing your elbows to the left, and then to the right ten times.
Tip #5. - Standing while you work? Purchase a decent, comfortable pair of shoes. During your breaks, take your shoes off, sit and put your feet up. Wiggle your toes and make circular foot movements. Get regular foot baths, soaks and massages. Save your feet.
Tip #6. - Eat a nutritious lunch. Get in the habit of eating food that will make a difference. Say no to donuts, croissants, pastries, danish… say no to processed foods. No coffee, tea, hot drinks, soft drinks, alcohol or sweet juices. Just say no to junk food.
Tip #7. - No eating between meals. If after a valiant fight, you still feel that you must eat something, eat an apple. It will help keep the doctor away.
_________
Author: Wycliffe Williams
Make A Positive and Quality Difference In Your Life
Don't Let the Holidays Derail Your Diet!
by GAIL M. DAVIS
Fall is upon us and it is that challenging season when our diets take the biggest hit! Between football games, Thanksgiving, office parties, Christmas Eve, Christmas day, Hanukkah, Kwanzaa, family gatherings, and New Year celebrations, the scale could show a whopping 10-15 pound gain!
Just because this is what usually happens, it is not what has to happen! There are several things that you can do to ensure that you do not end up with unwanted pounds when January 2nd, rolls around!
Most people believe that they have two choices when it comes to celebrating the holidays. One option is total deprivation. These people avoid all celebrations, or at the very least avoid the holiday food table. They feel sorry for themselves at office parties and get annoyed when their colleagues bring in holiday goodies to share.
The other option is the “blow out.” These people completely give up on their healthy eating for the month-long holiday season. They eat as though they will never again get the opportunity to enjoy such amazing food!
I would like to propose a third option and that is an obvious compromise. If you’ve been working hard to lose weight leading up to the holiday season, there’s no reason to go to extremes. You can still enjoy the festivities, and yes, the food and drink, without destroying all of your hard work! Make weight maintenance your holiday goal and take the necessary steps to achieve that success.
First of all, careful planning is imperative! Get a calendar for November and December and record all your special events. Each morning, review your calendar and mentally plan for the day. Nothing is as effective for weight loss as careful planning! Do not prepare for special events involving food by skipping meals. Instead, eat small, healthy meals prior to the event to keep your metabolism strong and your appetite in check. At the event, eat what you want but only small amounts! Eat slowly and savor each bite. Enjoy those special holiday foods that aren’t normally available.
Be careful when drinking. Alcohol will weaken your resolve and make it easier for you to make the wrong choices. Drink a glass of water between each drink, and consider cutting your drinks with club soda.
Amp up your workouts during the fall season! Add extra days of cardio to your weekly regime. Look for those special ways that you can burn more calories. Even standing burns more calories than sitting, so take advantage of your calorie-burning opportunities!
Finally, remind yourself often that the holidays are about friends and family. Enjoy your holidays without guilt, but make your holidays about your loved ones instead of about food. If you follow these simple steps, you can start the New Year as a happier, healthier you!
About the author:
Gail M. Davis is currently the webmaster of Easy Weight Loss Tips. She offers more quick weight loss tips on her website. Enjoy food and exercise logs, motivational inspiration, and healthy recipes by visiting her site today!
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Effective Stress Management for those with Busy lives!
By: Paul Duxbury
What would you do with increased stamina, decreased anxiety, and solid peace of mind? You would probably get more done in less time--at the very least, each day would be more enjoyable. In the long term, you would certainly experience better physical health and a longer life span.
The only thing standing between you and a higher level of general well-being is the unpreventable occurrence of stress. Daily stress can rob us of our potential, weakening every aspect of our lives. Consider the following:
* Stress breaks down the efficiency of the immune system leaving our bodies vulnerable to illness and disease.
* Stress causes heart problems and high blood pressure.
* Stress contributes to addictive behavior, causing alcoholism, eating disorders, nicotine addiction, and workaholic tendencies.
* Stress causes social withdrawal, perpetuating symptoms and leading to destructive isolation.
To avoid stress and related symptoms you must be proactive, nurturing your body and mind through a balanced diet, exercise, and reserved time for relaxation.
A Balanced Diet - We know that a balanced diet can improve your health, but can it really do anything for your stress level? Experts say it can. Research has found that good nutrition has a tremendous impact on our ability to ward off the damage stress can do to our systems. Sure, you’ll still feel tense, but with your body nutritionally armed for battle, you’ll handle things better. There are many things you can do to maximize your body’s fighting power.
One of the most significant things you can do is to reduce the amounts sugar and white flour in your diet. Sugar and white flour cause a host of problems you could do without. By reducing these items in your diet, you will be able to maintain better weight control, reduce the risk of heart disease, and increase your energy level. Why? Because items made with these products metabolize too fast in your blood system. The result is unhealthy spikes in your blood sugar, rapid depletion of energy, and damaging stress symptoms.
Exercise - In addition to eating right, exercise can be a tremendous help in fighting stress. As you get moving, your circulation delivers oxygen and nutritional elements throughout your body. The result is muscle relaxation, the release of mood elevating chemicals, and a strengthened immune system. Studies show that those who exercise regularly are less likely to suffer from stress related illness.
Relaxation. When your body relaxes, it reverses stress symptoms. You experience a sense of control as you eliminate the feelings of helplessness that often accompany stress. Find that one thing that really helps you to kick back and forget about things for a while. Here are some suggestions:
- Catering to our senses, such as sight, smell, and sound can reduce anxiety. So put on some favorite music, keep fresh cut flowers in view, and sink into a warm bubble bath.
- Reduce the clutter in your life. Passing a stack of papers as you leave for work, tripping over boxes, or stuffing a breakfast plate into a sink of dirty dishes, creates underlying tension that acts as a fuse when something gets you fired up.
- Deal head-on with anything that has been bothering you. Ignoring problems won’t make them go away--resolving them will.
- Get a good night’s sleep. Your body needs this time to heal and “reboot” in preparation for the next day’s challenges. Deny this basic need and you drain all of your systems of their strength.
Good nutrition, exercise, and learning to enjoy life will help you ward off dangerous stress symptoms. It’s important that you take steps now to ensure a healthy future. That is why I dedicate several sections of my ebook series, A Balanced Approach to Health, to teaching you how to reduce the levels of stress in your life, instantly improving your quality of life. You’ll learn: How to cope rather than stress, 13 affirmations to move beyond stress and its impacts, how to become a relaxation guru, and much more.
About the author:
Paul is Head of Training for a major UK Charitable Organisation with a wealth of experience in personal development, management development, e-learning and operational management. In addition to owning one of the UK's leading Ebook Provider http://www.pk-ebooks.co.uk. Paul also owns http://www.help-your-child-learn.co.uk and http://www.ebay-profits.co.uk
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Herbal Supplement | To Go or Not to Go?
Many people nowadays are turning to “organics” and “naturals” otherwise known as herbals. The rising popularity of herbal supplements has created a new fad if not a new health lifestyle. But before you join the bandwagon, here are some things you need to know about this mean, “green” dietary supplementing machine.
What is the difference between a drug and a dietary supplement?
According to the definition set by food and drug administrations in different countries, drugs are chemicals that can prevent, prolong the life, treat other effects of a health condition, improve the quality of life, and/or cure ailments and diseases, or alter the function of any part or chemicals inside the body. These drugs have approved therapeutic claims. For example, paracetamol is a drug given to bring down the body temperature in fever. Ascorbic acid is indicated for the treatment of scurvy. Iron supplements are given to treat mild cases of anemia.
Herbal supplements are not classified as drugs but as dietary supplements. The main difference is that they do not have approved therapeutic claims unlike in the case of drugs. Moreover, dietary supplements could either contain vitamins, minerals, herbals, or amino acids, all aimed to add to or supplement the diet of an individual. They are not intended to be taken alone as a substitute to any food or medicine.
Most of the manufactured medicines we now have once came from animals and plants. Through the years, chemists isolated the life-saving or life-curing components and separated them from the harmful ones. This lead to the further drug research and drug development that lead to the production of a different variety of drugs for many ailments and conditions from synthetic sources. But still we have semi-synthetic drugs, as well as drug that more or less approximate more natural composition. Since herbal supplements are made from a mixture of crude herbs reduced into powder or gel form, and later on packaged as tablets and capsules, there is a possibility that life-threatening or at least body chemistry-altering components are still present, thus the expression of concern from the medical community.
Is there a growing concern with the use of herbal supplements?
Yes. With the rising popularity of using and consuming anything herbal or organic is the proliferation of fake herbal supplements that threaten to endanger lives. If that’s the case, then why are herbal supplements given drug administration approvals? One way of ensuring the safety of the people is to have all candidate drugs, food, drinks, and dietary supplements registered with the proper authority. Otherwise, they would pose more risk with these things being sold in the black market for a hefty sum. We could ensure the quality and safety of herbal supplements if they get proper classification with the food and drug administration. Moreover, people may be able to file the proper complaints in the event a worsening of health condition is proven to be linked to the use of a particular herbal supplement.
Is using herbal supplements worth the risk?
Yes. It cannot be discounted that many who have tried herbal supplements experienced an improvement in their health—whether this is due to the herbals themselves or due to a placebo effect, as long as they do not worsen the condition of an individual, then using them is worth the risk. But of course, certain things must be considered before taking those herbal supplements:
Your doctor knows best.
First of all, clear your condition with your doctor. Ask him/her if taking a particular herbal supplement is safe given your health condition. People with heart, liver, or kidney trouble or malfunction, are usually not advised to take these, or at the minimum is to take these herbals in minimum amounts. All substances pass through the liver and kidney to be processed and filtered respectively. Kava, which is used to relieve people from stress, has been pulled out from the Canadian, Singaporean, and German markets because it contains substances that cause liver damage. Certain herbals such as Ephedra used for losing weight, contains chemicals with heart-inducing effects that can increase heart rate, which in turn can exhaust the heart and cause heart attacks in several documented cases by the American Medical Association.
Follow the directions for use.
Never take more herbal supplements than what is directed by the doctor or as instructed on the bottle. Each individual reacts differently to the components of herbal supplements. While it is perfectly safe for one individual to take in a supplement of primrose oil capsules, another person may be allergic to it. So, do not even think about downing one bottle of
It has no approved curative effect.
No matter how the product pamphlet or the label of the bottle sounds about how it has been found to be helpful in certain health conditions, these herbal supplements are not therapeutic. So do not substitute these for the medications prescribed by your doctor for the treatment of certain diseases, or for the maintenance of blood pressure, lowering of blood sugar and cholesterol, and fight off infections.
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How Natural Medicine Can Help You
When you get sick, you go to the doctor. And the doctor will, of course, prescribe medicines. You will go and buy medicines. You take them, and hopefully, you get well.
This is how the health profession goes on nowadays – a cycle of diagnosis and prescription.
If anyone were to give you herbs for medicine, you would probably say that that person was a quack.
But nowadays, studies are being conducted to see if there are really is any merit to what is called natural medicine.
Natural medicine is the use of natural methods, herbal medicines, and traditional practices to heal ailments. Every culture has a form of natural medicine. In ancient cultures, village medicine men served as the doctors of the community, passing on medical knowledge to the apprentices that followed them.
Many categories of the healing methods fall under natural medicine. Among these are traditional medicine, complementary medicine, and alternative medicine.
Usually, natural medicine refers to medical practices that were in place before the advent of modern medicine.
This includes herbal medicine, or phytotherapy, which is prevalent in Chinese, Ayurvedic(or Indian), and Greek medicine.
Upon the advent of modern medicine, many professionals discarded the use of herbs in favor of man-made medicine. The fact that these treatments are based on the healing properties of some herbs was forgotten.
For example, opium, digitalis, quinine, and aspirin all have their roots in traditional medicine.
Natural medicine can be considered as a lost art. This does not mean that it has lost efficacy over time. In some cases, natural therapy is actually better than modern medicine. This leads some doctors to seriously consider and study the possible uses of natural medicine
Before we continue, it is important to stress that not all the natural remedies are legitimate. It would help to only try those remedies which have been thoroughly studied and are relatively risk free.
Take herbal medicine for example. There are many well-documented and studied herbal remedies available. However, only those that deal with minor ailments such as cough, colds, fever, skin rashes, and its ilk are likely to be recommended by health professionals. These remedies are sometimes superior to synthetic medicine. This is because herbal medicines are less likely to cause negative side effects.
Currently there are numerous organizations that study the effects and advocacy of natural medicine – among which is herbal medicine. Some governments and health agencies openly advocate the use of natural methods since they are inexpensive and relatively risk-free.
As their studies compile, more herbs and treatments are added to the list of accepted medicines. However, many herbs and treatments have been proven to be bogus medicine. This represents a challenge for both the user and the agencies because they have to ascertain that the treatments they either use or advocate are legitimate.
There exist today many alternative medical treatments that fall under natural medicine. However, not all of them have been proven to be effective. You could mention homeopathy, aromatherapy, acupuncture, and other alternative medical treatments. It would pay to consult the experts as to the legitimacy of these treatments.
Natural medicine should also be thought of as an accompanying medicine. Right now, the current collective medical thought suggests that natural medicine be used only to supplement accepted modern medical practices. In that case of minor ailments your expert we actually advise you to take natural therapies instead.
The practice of modern medicine revolves around diagnosing an illness and prescribing treatments for such. Natural medicine is helpful because it suggests that treatment be not necessarily given only when sick. Natural medicine strives to make each patient practice good health habits. These habits include good diet, healthy living, and the regular natural treatment.
It is this same line of thought that leads our parents to tell us to eat our vegetables. Yes, a healthy lifestyle and will do no harm to our well-being. And this is the foundation of natural medicine – may it be massage, herbal medicine, aromatherapy or others.
It is funny but true that science, in its quest for excellence, is studying the knowledge of sages past. This, surprisingly, leads us back to the remedies nature offers. The possibilities of finding remedies to everyday illnesses in natural medicine are encouraging. So staying tuned to studying these remedies is worthwhile until we can verify that these therapies are truly helpful to our health and our society.
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How To Relax With Meditation
In our stressed out society, it is helpful to find effective tools to help us relax body, mind and spirit. Many individuals find that using a meditation technique can be a real lifesaver, primarily when you are in the midst of a difficult or troubling period of your life.
How do I Meditate? Is Meditation Difficult?
It's not as hard as you think. The idea revolves around focusing your thoughts on a particular relaxing image or experience over a specific time-even just a few minutes per day. This way, your mind is able to de-stress. Your stress is relieved so your body can recuperate and relax; toxic build ups are also decreased.
You will find that while you're meditating your breathing slows, your blood pressure is reduced, the muscles relax, apprehension and irritability are reduced. Stressful thoughts and lactic acid are eliminated, clearing your mind and heart. Headaches and stress are also lessened. These are only some of the documented mental and physical advantages to meditation.
Concentrating on just a single thing is the basis of meditation. Meditation is usually done for about 30 minutes, so be sure that you're in a comfortable position wearing comfortable clothing. You can lie on your bed, sit on your favorite couch, or select any position that you're very comfortable in.
Focus your attention on your breathing, an object, a sound, or even an object such as a beautiful flower. Keep your eyes closed or open, as you prefer. Whichever you choose, it is best to remain focused. If you experience any distractions or repetitive thoughts, simply notice them and let them settle down on their own. This is natural when you're just starting out; you will always feel your thoughts wandering but as you continue practicing meditation, you will soon improve. Your thoughts will never disappear totally, unless you become enlightened! What will improve is your reactions to your thoughts, and your feeling of being consumed by worries, anxiety, jealousy, pain and other disconcerting states of mind and body.
Try the following uncomplicated exercises and incorporate them into your meditation so that you can attain total relaxation.
Tense Relax. With this meditation technique, start by clenching your fists, then pull forearms firmly against the upper arms. Keep your leg muscles muscles tensed. Clench you jaws and close you eyes tightly. Breathe deeply and hold for about 5 seconds. Then let go of everything at once. Feel the sensations while your tension is being released.
Heaviness/ Warmth. This is done by feeling your legs and feet feeling heavier and warmer by the second. Envision that you are wearing lead boots. Try to envision that your central body area is also feeling warmer and relaxed. Tell yourself that you're forehead is getting cooler and relaxed. Breathe easily and regularly. Just feel all the heaviness and warmth cover your entire body.
Ideal Relaxation. In this process, close your eyes and try to imagine a heavenly relaxation spot within your mind. Choose any place, whether it's imagined or real. Envision that you're in that place. Feel mellow and comfortable in your imagined and ideal relaxation place. Enjoy that positive, special moment for as long as you want.
There isn't simply one meditation technique. Meditation is an ancient art, and books abound on the methods and practices used for centuries by a multitude of cultures and spiritual traditions. With practice, you will be able to recharge your energy and still your mind by using your breath. Your capability to feel the rewards of meditation will improve if you make a commitment to meditate daily. By simply sitting for a few minutes each day, feeling your body sensations, feelings and emotions without judgement or attachment, you will be cultivating mindfulness, and creating a path toward serenity, self-healing and stress reduction.
For more information, check out Absolute Natural Health - Meditation Guide. Unlock your free report on Alternative Medicines at Everything You Wanted To Know About Alternative Medicine. Copyright 2008 Ron King. This article may be reprinted if the resource box is left intact and the links live.***
Article Source: http://www.ArticleBiz.com
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You don't have to be a monk for meditation
Meditation refers to a state where your body and mind are consciously relaxed and focused. Practitioners of this art report increased awareness, focus, and concentration, as well as a more positive outlook in life.
Meditation is most commonly associated with monks, mystics and other spiritual disciplines. However, you don’t have to be a monk or mystic to enjoy its benefits. And you don’t even have to be in a special place to practice it. You could even try it in your own living room!
Although there are many different approaches to meditation, the fundamental principles remain the same. The most important among these principles is that of removing obstructive, negative, and wandering thoughts and fantasies, and calming the mind with a deep sense of focus. This clears the mind of debris and prepares it for a higher quality of activity.
The negative thoughts you have – those of noisy neighbors, bossy officemates, that parking ticket you got, and unwanted spam– are said to contribute to the ‘polluting’ of the mind, and shutting them out is allows for the ‘cleansing’ of the mind so that it may focus on deeper, more meaningful thoughts.
Some practitioners even shut out all sensory input – no sights, no sounds, and nothing to touch – and try to detach themselves from the commotion around them. You may now focus on a deep, profound thought if this is your goal. It may seem deafening at first, since we are all too accustomed to constantly hearing and seeing things, but as you continue this exercise you will find yourself becoming more aware of everything around you.
If you find the meditating positions you see on television threatening – those with impossibly arched backs, and painful-looking contortions – you need not worry. The principle here is to be in a comfortable position conducive to concentration. This may be while sitting cross-legged, standing, lying down, and even walking.
If the position allows you to relax and focus, then that would be a good starting point. While sitting or standing, the back should be straight, but not tense or tight. In other positions, the only no-no is slouching and falling asleep.
Loose, comfortable clothes help a lot in the process since tight fitting clothes have a tendency to choke you up and make you feel tense.
The place you perform meditation should have a soothing atmosphere. It may be in your living room, or bedroom, or any place that you feel comfortable in. You might want an exercise mat if you plan to take on the more challenging positions (if you feel more focused doing so, and if the contortionist in you is screaming for release). You may want to have the place arranged so that it is soothing to your senses.
Silence helps most people relax and meditate, so you may want a quiet, isolated area far from the ringing of the phone or the humming of the washing machine. Pleasing scents also help in that regard, so stocking up on aromatic candles isn’t such a bad idea either.
The monks you see on television making those monotonous sounds are actually performing their mantra. This, in simple terms, is a short creed, a simple sound which, for these practitioners, holds a mystic value.
You do not need to perform such; however, it would pay to note that focusing on repeated actions such as breathing, and humming help the practitioner enter a higher state of consciousness.
The principle here is focus. You could also try focusing on a certain object or thought, or even, while keeping your eyes open, focus on a single sight.
One sample routine would be to – while in a meditative state – silently name every part of you body and focusing your consciousness on that part. While doing this you should be aware of any tension on any part of your body. Mentally visualize releasing this tension. It works wonders.
In all, meditation is a relatively risk-free practice and its benefits are well worth the effort (or non-effort – remember we’re relaxing).
Studies have shown that meditation does bring about beneficial physiologic effects to the body. And there has been a growing consensus in the medical community to further study the effects of such. So in the near future, who knows, that mystical, esoteric thing we call meditation might become a science itself! ***
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The Natural Medicine
When you get sick, you go to the doctor. And the doctor will, of course, prescribe medicines. You will go and buy medicines. You take them, and hopefully, you get well.
This is how the health profession goes on nowadays – a cycle of diagnosis and prescription.
If anyone were to give you herbs for medicine, you would probably say that that person was a quack.
But nowadays, studies are being conducted to see if there are really is any merit to what is called natural medicine.
Natural medicine is the use of natural methods, herbal medicines, and traditional practices to heal ailments. Every culture has a form of natural medicine. In ancient cultures, village medicine men served as the doctors of the community, passing on medical knowledge to the apprentices that followed them.
Many categories of the healing methods fall under natural medicine. Among these are traditional medicine, complementary medicine, and alternative medicine.
Usually, natural medicine refers to medical practices that were in place before the advent of modern medicine.
This includes herbal medicine, or phytotherapy, which is prevalent in Chinese, Ayurvedic(or Indian), and Greek medicine.
Upon the advent of modern medicine, many professionals discarded the use of herbs in favor of man-made medicine. The fact that these treatments are based on the healing properties of some herbs was forgotten.
For example, opium, digitalis, quinine, and aspirin all have their roots in traditional medicine.
Natural medicine can be considered as a lost art. This does not mean that it has lost efficacy over time. In some cases, natural therapy is actually better than modern medicine. This leads some doctors to seriously consider and study the possible uses of natural medicine
Before we continue, it is important to stress that not all the natural remedies are legitimate. It would help to only try those remedies which have been thoroughly studied and are relatively risk free.
Take herbal medicine for example. There are many well-documented and studied herbal remedies available. However, only those that deal with minor ailments such as cough, colds, fever, skin rashes, and its ilk are likely to be recommended by health professionals. These remedies are sometimes superior to synthetic medicine. This is because herbal medicines are less likely to cause negative side effects.
Currently there are numerous organizations that study the effects and advocacy of natural medicine – among which is herbal medicine. Some governments and health agencies openly advocate the use of natural methods since they are inexpensive and relatively risk-free.
As their studies compile, more herbs and treatments are added to the list of accepted medicines. However, many herbs and treatments have been proven to be bogus medicine. This represents a challenge for both the user and the agencies because they have to ascertain that the treatments they either use or advocate are legitimate.
There exist today many alternative medical treatments that fall under natural medicine. However, not all of them have been proven to be effective. You could mention homeopathy, aromatherapy, acupuncture, and other alternative medical treatments. It would pay to consult the experts as to the legitimacy of these treatments.
Natural medicine should also be thought of as an accompanying medicine. Right now, the current collective medical thought suggests that natural medicine be used only to supplement accepted modern medical practices. In that case of minor ailments your expert we actually advise you to take natural therapies instead.
The practice of modern medicine revolves around diagnosing an illness and prescribing treatments for such. Natural medicine is helpful because it suggests that treatment be not necessarily given only when sick. Natural medicine strives to make each patient practice good health habits. These habits include good diet, healthy living, and the regular natural treatment.
It is this same line of thought that leads our parents to tell us to eat our vegetables. Yes, a healthy lifestyle and will do no harm to our well-being. And this is the foundation of natural medicine – may it be massage, herbal medicine, aromatherapy or others.
It is funny but true that science, in its quest for excellence, is studying the knowledge of sages past. This, surprisingly, leads us back to the remedies nature offers. The possibilities of finding remedies to everyday illnesses in natural medicine are encouraging. So staying tuned to studying these remedies is worthwhile until we can verify that these therapies are truly helpful to our health and our society.***
To easily receive updates on future articles, subcribe to Improving Yourself today. Thank you for your time and have a nice day everyone.
Recommended Daily Allowance for Relaxation
Stress is the curse of living in modern times. Everyone suffers from stress. And the stress we suffer takes a heavy toll on our bodies, emotions and minds.
Feeling stressed out, worn out by fatigue or just simply having a miserable day, the best thing to do is relax.
Watching television may be a form of relaxation for some, but is not a recommended method by experts. When we watch TV we are bombarded with commercials, ads, sounds and images. So how do we achieve relaxation? If there are thousands of ways we can get stressed, one of them is not meeting deadlines, there are also many ways we can relax.
In recent studies, experts have determined that heart disease is linked to anger and irritability is linked to mental stress. Too much stress brings about ischemia that can lead to or cause a heart attack. Relaxation takes on added importance in light of this matter. Managing your anger and attitude is significant to heart health, and relaxation can help you manage stress.
One way of relaxation is transcendental meditation. Recent studies have also shown that this method might reduce artery blockage, which is a major cause for heart attack and stroke. People practice transcendental meditation by repeating uttering soothing sounds while meditating, this is to achieve total relaxation. The researchers found that practitioners of transcendental meditation significantly reduced the thickness of their arterial wall compared with those who didn't practice transcendental meditation.
Another study on another method of relaxation, acupuncture, seems to reduce high blood pressure by initiating several body functions for the brain to release chemical compounds known as endorphins. Endorphin helps to relax muscles, ease panic, decrease pain, and reduce anxiety.
Yoga is also another method for relaxation and may also have similar effects like acupuncture. In another study, participants were subjected to several minutes of mental stress. Then they were subjected to various relaxation techniques, such as listening to nature sounds or classical music. Only those who did Yoga significantly reduced the time it took for their blood pressures to go back to normal. Yoga is a form of progressive relaxation.
Breathing is one of the easiest methods to relax. Breathing influences alamost all aspects of us, it affects our mind, our moods and our body. Simply focus on your breathing, after some time you can feel its effects right away.
There are several breathing techniques that can help you reduce stress.
Another easy way to achieve relaxation is exercise. If you feel irritated a simple half-hour of exercise will often settle things down. Although exercise is a great way to lose weight, it does not show you how to manage stress appropriately. Exercise should also be used in conjunction with other exercise method.
One great way of relaxation is getting a massage. To gain full relaxation, you need to totally surrender to the handling and touch of a professional therapist.
There are several types of massages that also give different levels of relaxation.
Another method of relaxation is Biofeedback. The usual biofeedback-training program includes a 10-hour sessions that is often spaced one week apart.
Hypnosis is one controversial relaxation technique. It is a good alternative for people who think that they have no idea what it feels like to be relaxed. It is also a good alternative for people with stress related health problems.
Drugs are extreme alternatives to relaxation. They are sometimes not safe and are not effective like the other relaxation methods. This method is only used by trained medical professionals on their patients.
These relaxation techniques are just some of the ways you can achieve relaxation. Another reason why we need to relax, aside from lowering blood pressure in people and decreasing the chances of a stroke or a heart attack, is because stress produces hormones that suppress the immune system, relaxation gives the immune system time to recover and in doing so function more efficiently.
Relaxation lowers the activities within the brains' limbic system; this is the emotional center of our brain.
Furthermore, the brain has a periodic need for a more pronounced activity on the right-hemisphere. Relaxation is one way of achieving this.
Relaxation can really be of good use once a relaxation technique is regularly built into your lifestyle. Choose a technique that you believe you can do regularly.***
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4 Easy Ways To Stop Smoking
There are more deaths caused by smoking cigarettes than any other. With all the negative effects of smoking, there’s no wonder why so many people have tried to quit. It can be a difficult addiction to fight though.
The good news is that there are a lot of treatments on the market that can help you fight the addiction that smoking causes. It’s true that no treatment is 100% effective, but it is true that these treatments will greatly increase your chances of success. I’ve listed some of the most popular treatments below:
Nicotine Gum
The gum has become very popular in recent years. It contains nicotine that’s released through the action of chewing. The idea is that whenever you get a craving for a cigarette, you simply have some gum instead.
Nicotine Patch
This is another popular treatment. Unlike the gum, you use it all the time. The patch sticks to your skin and can be concealed under most clothing. It works by slowly releasing nicotine into your blood stream through the skin. Like it gum, it come in different strengths, so you can gradually reduce the amount you use until you don’t need it at all.
Stop Smoking Pills
One popular attribute of these pills is that they don’t contain any nicotine. This is important for people who are trying to limit their dependence on the drug itself. Many of these pills are also used to treat depression.
Quit Smoking injections
This method is popular because it may only take one dose to help the smoker quit. It works by blocking the nicotine receptors in the brain, which inhibits the craving for nicotine.
All of these treatments have been found to work in the majority of people. It’s important to talk to your doctor before starting any treatment program. Your doctor will be able to go over any possible side effects. He’ll be happy that you’ve decided to make the decision to quit and live a healthier life.
For more information on the harmful effects of smoking, please visit: Stop Smoking Today a website that specializes the fight against smoking including the benefits of nicotine gum
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Author: Tim Bock
A Simple New Year’s Resolution: "Eat An Apple A Day"
The apple has been a celebrated fruit since the beginning of time. Long before the United States Department of Agriculture [USDA] announced the four major food groups with the appropriate servings in the USDA food pyramid, people throughout the world were able to recognize the healthy attributes of the apple. The popular 19th century quotation, “an apple a day keeps the doctor away” has been repeated numerous times throughout the world for decades.
OK, so what’s so great about apples anyway? And why is the apple such a revered fruit? Why should we eat one apple each day? Let us examine some of the many reasons. First, a little background information about the almighty apple.
As one of the most popular fruits in the world today, there are at least 7,500 different varieties of apples, from the Granny Smith to the Red Delicious. Apples vary in shape, color, texture, firmness, crispness, acidity, juiciness, sweetness, nutritional value and harvesting period. Whether you start with Adam and Eve or the anthropological data on Stone Age man in Europe, the apple was there. Archeologists even found a fossilized imprint of an apple seed from the Neolithic period in England. Greek and Roman mythology refer to apples as symbols of love and beauty. According to legend, the only time Johnny Appleseed got sick was at his deathbed at the age of 80. William Tell gained fame by shooting an apple off his son’s head at the order of invaders of Switzerland.
Yes, the apple indeed carries great historical value, and high nutritional value as well. If apples were packaged with a nutrition label, you would know that a medium sized apple is only 80 calories, has zero fat, zero cholesterol and zero sodium. Apples deliver vitamins A, B1, B2 and C, as well as boron and calcium that are crucial to maintaining strong bones and preventing osteoporosis.
Today, medical practitioners recognize the apple’s abundant quantity of fiber. Most Americans only consume about 12 grams of fiber each day. However, in order to maintain proper digestive and bowel function, 25 grams of fiber daily is recommended. Fiber cleanses our internal organs and arteries like a street cleaner rids our streets of trash and debris. Fiber aids in the digestion of fat, reduces high cholesterol and regulates blood sugar. Apples are a wonder food for people with coronary artery disease, as well as diabetics because fiber can slow glucose absorption.
Drinking eight glasses of water a day is also a way that we can clean our insides…sort of like an internal shower. Fruit, such as the apple, is high in water content. Fruit and water help jump start weight loss and cleanse toxic cells back to health. An apple a day with eight glasses of water can boost your metabolism, strengthen your immune system, lower your risk of illness and promote better overall health. Yet, more good reasons to eat apples.
Eating an apple along with drinking water is a very simple resolution to drive your personal health goals for the New Year. By the end of the year, you will find yourself asking, “which variety of apple should I eat?” as opposed to “why should we eat one apple each day?”
For a variety of reasons, eat an apple a day.
Until next time, be well.
Herbal Supplements | Is It Worth The Risk?
Many people nowadays are turning to “organics” and “naturals” otherwise known as herbals. The rising popularity of herbal supplements has created a new fad if not a new health lifestyle. But before you join the bandwagon, here are some things you need to know about this mean, “green” dietary supplementing machine.
What is the difference between a drug and a dietary supplement?
According to the definition set by food and drug administrations in different countries, drugs are chemicals that can prevent, prolong the life, treat other effects of a health condition, improve the quality of life, and/or cure ailments and diseases, or alter the function of any part or chemicals inside the body. These drugs have approved therapeutic claims. For example, paracetamol is a drug given to bring down the body temperature in fever. Ascorbic acid is indicated for the treatment of scurvy. Iron supplements are given to treat mild cases of anemia.
Herbal supplements are not classified as drugs but as dietary supplements. The main difference is that they do not have approved therapeutic claims unlike in the case of drugs. Moreover, dietary supplements could either contain vitamins, minerals, herbals, or amino acids, all aimed to add to or supplement the diet of an individual. They are not intended to be taken alone as a substitute to any food or medicine.
Most of the manufactured medicines we now have once came from animals and plants. Through the years, chemists isolated the life-saving or life-curing components and separated them from the harmful ones. This lead to the further drug research and drug development that lead to the production of a different variety of drugs for many ailments and conditions from synthetic sources. But still we have semi-synthetic drugs, as well as drug that more or less approximate more natural composition. Since herbal supplements are made from a mixture of crude herbs reduced into powder or gel form, and later on packaged as tablets and capsules, there is a possibility that life-threatening or at least body chemistry-altering components are still present, thus the expression of concern from the medical community.
Is there a growing concern with the use of herbal supplements?
Yes. With the rising popularity of using and consuming anything herbal or organic is the proliferation of fake herbal supplements that threaten to endanger lives. If that’s the case, then why are herbal supplements given drug administration approvals? One way of ensuring the safety of the people is to have all candidate drugs, food, drinks, and dietary supplements registered with the proper authority. Otherwise, they would pose more risk with these things being sold in the black market for a hefty sum. We could ensure the quality and safety of herbal supplements if they get proper classification with the food and drug administration. Moreover, people may be able to file the proper complaints in the event a worsening of health condition is proven to be linked to the use of a particular herbal supplement.
Is using herbal supplements worth the risk?
Yes. It cannot be discounted that many who have tried herbal supplements experienced an improvement in their health—whether this is due to the herbals themselves or due to a placebo effect, as long as they do not worsen the condition of an individual, then using them is worth the risk. But of course, certain things must be considered before taking those herbal supplements:
Your doctor knows best.
First of all, clear your condition with your doctor. Ask him/her if taking a particular herbal supplement is safe given your health condition. People with heart, liver, or kidney trouble or malfunction, are usually not advised to take these, or at the minimum is to take these herbals in minimum amounts. All substances pass through the liver and kidney to be processed and filtered respectively. Kava, which is used to relieve people from stress, has been pulled out from the Canadian, Singaporean, and German markets because it contains substances that cause liver damage. Certain herbals such as Ephedra used for losing weight, contains chemicals with heart-inducing effects that can increase heart rate, which in turn can exhaust the heart and cause heart attacks in several documented cases by the American Medical Association.
Follow the directions for use.
Never take more herbal supplements than what is directed by the doctor or as instructed on the bottle. Each individual reacts differently to the components of herbal supplements. While it is perfectly safe for one individual to take in a supplement of primrose oil capsules, another person may be allergic to it. So, do not even think about downing one bottle of
It has no approved curative effect.
No matter how the product pamphlet or the label of the bottle sounds about how it has been found to be helpful in certain health conditions, these herbal supplements are not therapeutic. So do not substitute these for the medications prescribed by your doctor for the treatment of certain diseases, or for the maintenance of blood pressure, lowering of blood sugar and cholesterol, and fight off infections.
Don't Worry, Be Happy (2)
Manage Your Stress
Are you surviving or are you living? Are you enjoying your life? Do you ever pinch yourself to be sure it is you who is living this great life? If you are not smiling and gently nodding "yes", then this article is for you!
One of my favorite movie lines of all time was Mel Gibson's character William Wallace in the movie Braveheart who said (as he was preparing to be tortured to death), "Every man dies. Not every man really lives."
We are often so preoccupied with the idea of getting healthy or living longer. Anti-aging medicine practices are bursting at the seams from baby-boomers looking to extend their life for as long as they can.
Would it surprise you to learn that your happiness is one of the greatest factors in determining your current health, your longevity and the level of health you will enjoy for the rest of your life? Just as health is not simply the absence of symptoms, happiness is not simply the absence of stress. Happiness must be cultivated on its own, despite stress; like a flower garden that grows despite a few weeds. Everyone has stress, so to wait for it to be gone so you can be happy is not realistic.
As part of your goals, it is important to find out what makes you happy and for you to work on making whatever those things are, a bigger part of your life. Happiness comes in many forms. Below are the aspects of happiness I think matter to most people. Give them some thought!
* Family
* Hobbies
* Sports/Exercise
* Travel
* Love & Romance
* Reading & Learning
* Praying
* Helping others
* Animals or Pets
A word of warning: because you enjoy something doesn't mean you should make it a business or career! This often takes the joy right out of something!
I believe that many of us are unhappy and we turn to things that can give us short-term feelings of happiness, but can be major pitfalls for us over the long term. Be careful not to confuse these items with happiness:
* Money
* Sex
* Food
* Gambling
* Tobacco
* Drugs
* Alcohol
So how might we be happy, despite our stress? The secret is to realize and understand that stress is a perception: the amount of weight you give a situation is how much stress you will experience from it. Take some time to think about a few of the situations in your life that have really "stressed you out". Looking back, was it really that stressful? Did you really have to put that much worry or anguish into it? Chances are, probably not so much. So what about all of the "little stressors" you experience everyday? Now there is even less to be stressed about, right?
Learn to let go, to keep your center and to realize "this, too, shall pass". I have a colleague that uses a magic line with me when I start to get stressed. He says, in his very grandfatherly way, "Remain calm". I love when he says that, and sometimes I really need to hear it!
So I say to you, "remain calm". Find your center. Find what makes you happy. Be happy. Put your stress in perspective. Let it play a necessary role to keep you moving and learning and growing, but don't let stress run your life.
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Author: Dr. Brett Saks, he is a Doctor of Chiropractic (DC), Doctor of Naturopathic Medicine (NMD), author and lecturer. His book “The Bio-Logikal Diet: Your Guide to Optimal Health” helps readers develop the knowledge to make better, more informed lifestyle choices that they can implement in their daily lives.
Don't Worry, Be Happy (1)
Happy as You Want to Be
Almost everyone have heard the hit single 'Don't Worry, Be Happy' by Bobby McFerrin. The song has a very catchy way of conveying its message of being happy to everyone. Bobby Mcferiin's simple message surely made a lot of people by telling them not to worry.
Living a happy, resilient and optimistic life is wonderful, and is also good for your health. Being happy actually protects you from the stresses of life. Stress is linked to top causes of death such as heart disease, cancer and stroke.
One of the better things ever said is - 'The only thing in life that will always remain the same is change', and in our life we have the power to make the necessary changes if we want to. Even if we find ourselves in an unbearable situation we can always find solace in the knowledge that it too would change.
Social networks or relationships are essential to happiness. People are different, accept people for who or what they are, avoid clashes, constant arguments, and let go of all kinds of resentments. If arguments seem unavoidable still try and make an effort to understand the situation and you might just get along with well with
Happiness is actually found in everyone, increasing it is a way to make a life more wonderful and also more healthy.
To be happy is relatively easy, just decide to be a happy person. Abraham Lincoln observed that most people for most of the time can choose how happy or stressed, how relaxed or troubled, how bright or dull their outlook to be. The choice is simple really, choose to be happy.
There are several ways by which you can do this.
Being grateful is a great attitude. We have so much to be thankful for. Thank the taxi driver for bringing you home safely, thank the cook for a wonderful dinner and thank the guy who cleans your windows. Also thank the mailman for bringing you your mails, thank the policeman for making your place safe and thank God for being alive.
News is stressful. Get less of it. Some people just can't start their day without their daily dose of news. Try and think about it, 99% of the news we hear or read is bad news. Starting the day with bad news does not seem to be a sensible thing to do.
A religious connection is also recommended. Being part of a religious group with its singing, sacraments, chanting, prayers and meditations foster inner peace.
Manage your time. Time is invaluable and too important to waste. Time management can be viewed as a list of rules that involves scheduling, setting goals, planning, creating lists of things to do and prioritizing. These are the core basics of time management that should be understood to develop an efficient personal time management skill. These basic skills can be fine tuned further to include the finer points of each skill that can give you that extra reserve to make the results you desire.
Laugh and laugh heartily everyday. Heard a good joke? Tell your friends or family about it. As they also say -'Laughter is the best medicine'.
Express your feelings, affections, friendship and passion to people around you. 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.
Working hard brings tremendous personal satisfaction. It gives a feeling of being competent in finishing our tasks. Accomplishments are necessary for all of us, they give us a sense of value. Work on things that you feel worthy of your time.
Learning is a joyful exercise. Try and learn something new everyday. Learning also makes us expand and broaden our horizons. And could also give us more opportunities in the future.
Run, jog, walk and do other things that your body was made for. Feel alive.
Avoid exposure to negative elements like loud noises, toxins and hazardous places.
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."
A Healthy Life | Start Now!
How many times have you gone to sleep at night, swearing you'll go to the gym in the morning, and then changing your mind just eight hours later because when you get up, you don't feel like exercising?
While this can happen to the best of us, it doesn't mean you should drop the ball altogether when it comes to staying fit. What people need to realize is that staying active and eating right are critical for long-term health and wellness -- and that an ounce of prevention is worth a pound of cure. The more you know about how your body responds to your lifestyle choices, the better you can customize a nutrition and exercise plan that is right for you. When you eat well, increase your level of physical activity, and exercise at the proper intensity, you are informing your body that you want to burn a substantial amount of fuel. This translates to burning fat more efficiently for energy.
In other words, proper eating habits plus exercise equals fast metabolism, which, in turn gives you more energy throughout the day and allows you to do more physical work with less effort.
The true purpose of exercise is to send a repetitive message to the body asking for improvement in metabolism, strength, aerobic capacity and overall fitness and health. Each time you exercise, your body responds by upgrading its capabilities to burn fat throughout the day and night, Exercise doesn't have to be intense to work for you, but it does need to be consistent.
I recommend engaging in regular cardiovascular exercise four times per week for 20 to 30 minutes per session, and resistance training four times per week for 20 to 25 minutes per session. This balanced approach provides a one-two punch, incorporating aerobic exercise to burn fat and deliver more oxygen, and resistance training to increase lean body mass and burn more calories around the block.
Here's a sample seven days exercise program that may work for you:
* Warm Up -- seven to eight minutes of light aerobic activity intended to increase blood flow and lubricate and warm-up your tendons and joints.
* Resistance Training -- Train all major muscle groups. One to two sets of each exercise. Rest 45 seconds between sets.
* Aerobic Exercise -- Pick two favorite activities, they could be jogging, rowing, biking or cross-country skiing, whatever fits your lifestyle. Perform 12 to 15 minutes of the first activity and continue with 10 minutes of the second activity. Cool down during the last five minutes.
* Stretching -- Wrap up your exercise session by stretching, breathing deeply, relaxing and meditating.
When starting an exercise program, it is important to have realistic expectations. Depending on your initial fitness level, you should expect the following changes early on.
* From one to eight weeks -- Feel better and have more energy.
* From two to six months -- Lose size and inches while becoming leaner. Clothes begin to fit more loosely. You are gaining muscle and losing fat.
* After six months -- Start losing weight quite rapidly.
Once you make the commitment to exercise several times a week, don't stop there. You should also change your diet and/or eating habits,' says Zwiefel. Counting calories or calculating grams and percentages for certain nutrients is impractical. Instead, I suggest these easy-to-follow guidelines:
* Eat several small meals (optimally four) and a couple of small snacks throughout the day
* Make sure every meal is balanced -- incorporate palm-sized proteins like lean meats, fish, egg whites and dairy products, fist-sized portions of complex carbohydrates like whole-wheat bread and pasta, wild rice, multigrain cereal and potatoes, and fist-sized portions of vegetable and fruits
* Limit your fat intake to only what's necessary for adequate flavor
* Drink at least eight 8-oz. glasses of water throughout the day
* I also recommend that you take a multi-vitamin each day to ensure you are getting all the vitamins and minerals your body needs.
I suppose that's all I can think of for now. I should extend my thanks to a doctor friend of mine. Without him, I wouldn't be able to write this article, or keep my sanity.
Enjoy life, we all deserve it.