Be Healthy and Relax

Archive for June, 2009

Do you have a desire to improve the quality of life you lead? Do you really want to look and feel better than what you are or you were ever before? The answer would most likely be yes from every person.

Now the point is this that why aren’t you getting what you want?  Let’s glance at some of the reasons. Negative thoughts, beliefs, feelings and ideas, ineffective coping skills while dealing with problems, self-defeating behaviors, lack of self-love and forgiveness, ignorance of better ways to achieve your goal, obsessive-compulsive addictions and thoughts.

The main problem is self-defeating cycle. This common cycle of being “good” at sticking to a sensible eating plan and being “bad” when you slip is very frustrating. But when it comes to our favorite food, our self-defeating attitude weakens. Lots of psychologists make out that behavior modification strategies rather than diets can help us break this self-defeating cycle and make it as everlasting lifestyle changes.

What is behavior modification?

It starts with a change in self-talk and thought which then helps us change our attitudes about our eating, our bodies and our weight which ultimately helps us changing our behavior. In language of weight loss, our behavior will be reflected by how we feel inside. When we feel good about ourselves, we start loving our self; we can’t help but be attractive to others. This is the ultimate objective—to feel better about ourselves inside, so that our body and personality will reflect confidence and light to others.

How to win the weight management battle?

When it comes to weight loss, many people are searching for the rapid fixes and the fad diets to come back with their weight problems, when in reality these are the programs that are hindering their weight loss in the long run. To win this weight management battle you need to understand the dynamics of the relationship you have with food. There is always a right and a wrong way to do a thing. Do the right things you will get great results. This battle can be easily won by using the correct knowledge and correct tools.

Stop Dieting:

Do not skip meals. Eating normally throughout the day will stimulate your metabolism. To lose weight, you should eat, or it will result in slowing the rate of metabolism. Skipping meals can decrease your metabolism.

Watch your thoughts:

Do you think “I will never lose weight” or “I feel fat”? Watch for thoughts that are negative or are not supportive of your goals.  Realize that “fat” is not a feeling. Try to exactly make out the emotion that you are having that may be driving your need to eat, overeat, or suffer from low self-esteem. Our thoughts show the way to our actions, so if we can stop our hopeless and self-critical thoughts, we can modify behavior more readily, with more enthusiasm and get what we want.

Novel influenza A (H1N1), a new flu virus of swine origin was first detected in Mexico in March and then in United States in April, 2009. The first swine flu patient in the United States was confirmed by laboratory testing at CDC on April 15, 2009 and second on April 17, 2009. It was quickly determined that the virus was contagious and was spreading from person-to-person. To better coordinate the public health response, on April 22, 2009 CDC (Centrer for Disease Control and Prevention) activated its Emergency Operations Center. On April 26, 2009, the US Government declared a public health emergency.

Swine Flu spreads in the similar way that regular seasonal influenza viruses spread. It spreads mainly through the coughs and sneezes of people who are suffering from swine flu. This flu is affecting mostly older children and young adults.

According to CDC, each one of 50 US states and the District of Columbia and Puerto Rico, now reports the confirmed cases of swine flu. According to the CDC, by June 1, 2009 more than 10,000 total cases have been confirmed. But confirmed cases are considered to represent only about one-twentieth the actual numbers of cases. Considering that a calculation brings the estimated total to more than 200,000 cases nationwide.  Even though the swine flu brings mild symptoms, 17 deaths in the US have been linked to the H1N1 virus.

Current state of Swine flu….

At this time, most people who have become ill with novel H1N1 in the US have recovered without requiring medical treatment and have experienced typical flu symptoms.

CDC is observing the situation carefully, to support the public health response and to collect information about this virus and its characteristics. The chase for a vaccine is well in progress, with the hope of having such a vaccine available before flu season starts in the US this fall.

According to a 10^th June ’09 report published in New York Times, the virus is now widespread in the United States and continues to spread globally. The W.H.O. has recommended in opposition to attempts to contain it, arguing that it has already spread too widely. According to health officials, the number of new cases is declining in Mexico.

As the virus has continued to spread without causing large numbers of deaths or even hospitalizations, many experts have been questioning whether the new strain of flu is deadlier than normal seasonal flu.

Many people assume dry skin shows the way to wrinkles and if we apply moisturizers, we can prevent them. Too bad that’s not true! Research shows 90% of wrinkles are caused by the sun’s UVA light and damage from sun is the number one cause of premature aging in women and men.

Do you know that even at low-level exposures, UVA light breaks down collagen, which causes wrinkles? Fortunately we have options for sun protection. These are SPF moisturizers, basic sunscreens or tinted moisturizers.

What are Sunscreens?

Sunscreen is a pharmaceutical product designed to protect skin from the sun’s harmful ultraviolet radiation (UVR).  These products contain a physical blocker (zinc oxide or titanium dioxide) which protects the skin from UVB (UVR which can cause sunburn) and UVA (UVR which damages the skin with more long-term effects, such as premature skin aging).  Even though its effectiveness does depend on the amount of physical blocker in the product, they typically have a SPF (sun protection factor) of 30+. The best quality sunscreen will have 6% or more zinc oxide and/or titanium dioxide.

Sunscreens are made with 17 active ingredients. These ingredients come into two categories: absorbers (which create a chemical reaction to absorb UVR) and reflectors (which are physical barriers that reflect or block UV rays away from the skin). The majority sunscreens have a mixture of absorbers and/or reflectors. They are available in creams, mousses, lotions and moisturizers.

Benefits of sunscreen

Sunscreen lotions are extremely safe and effective. When worn daily, sunscreens help to minimize the harmful effects of UVB and UVA on DNA.  They also help shield important proteins like collagen, elastin, and keratin, which keep skin smooth and firm. Some daily moisturizers now include zinc oxide or titanium dioxide as these ingredients are well known to help stop or even reverse some signs of aging.

Sunscreen lotions may be quite effective in preventing all kinds of skin cancers, including squamous cell skin cancers and its precursors, as well as melanoma, the most deadly form of skin cancer.

The long-term effects of not using sunscreen

When you don’t use sunscreen lotions, your skin have no sun protection and you are exposed to ultraviolet radiation (UVR).  Whether from the sun or tanning beds, you invite skin damage, skin cancer, immune suppression, and cataracts. The increase in the number of diagnosed cases of these problems is primarily the result of our lifestyle choices as well as environmental carelessness, such as ozone depletion.

Given this knowledge, which is backed by decades of scientific studies, you can and should take measures to protect yourself by following these steps:

• Avoid unprotected UVR exposure at any time but particularly between 10:00 AM and 4:00 PM which are the hours of peak ultraviolet radiation

• Wear sun protective clothing, including a long-sleeve shirt, a hat with a three-inch brim and sunglasses.

• Apply sunscreen with a SPF of 30 or higher to all unprotected skin 15-20 minutes before exposure and reapply it every two hours while exposed.

Does trouble falling asleep, or tossing and turning in the middle of the night describe you? How about waking too early or finding yourself dull in the morning?

… Don’t you worry as you are not alone: millions of people fight problems of falling and staying asleep.

By improving your daytime habits and generating a better sleep environment, you can set the stage for good sleep. Making a good bedtime routine or avoiding common pitfalls by making simple changes can bring you consistently better sleep. Here are some techniques:

• You should exercise during the daytime. Regular exercise is not only good for health, but it also makes it easier to fall asleep and sleep better. If you don’t like exercising, go for a 15 minutes walk before you go to sleep.

• Some people can take a short nap and still sleep well at night. But, if you are having trouble sleeping at night, try to eliminate napping. If you must nap, don’t take long naps (over 30 minutes) during the day.

• Digestion takes away a tremendous portion of our available energy. What you eat makes a tremendous difference in how much energy you have and how much you need to sleep at night. The easiest foods to digest are fruits and vegetables. Include fruits, vegetables and nuts in your diet to improve your digestion system. Also avoid heavy fatty meals late at night. Fatty food takes a very long time to digest and takes up lots of our available energy.

• You might be shocked to know that caffeine can cause sleep problems even up to ten to twelve hours after drinking it. Don’t drink coffee, tea or any other stimulants within 6 hours of bed time.

• Before going to sleep do not watch TV in the bed. Read a book, take a bath… do something relaxing or tire yourself.

• Do not drink much of liquids before sleep; it may result in frequent bathroom trips throughout the night.

• There should be fresh air in the room (open the windows or get an air refresher).

• If you can, maintain the room temperature. Most people sleep best in a slightly cooler room.

• Do not eat at least two hours before going to bed.

• Avoid the things that may cause worry or anxiety. Try to make the time before sleep a time of peace and quiet.

• Avoid the intake of alcohol, it may make you fall asleep faster but it reduces your overall sleep quality.

• Try to maintain a regular bedtime schedule, including weekends.

• Relaxing techniques like meditation before sleep can also be very helpful.

Start following these simple tips and within one or two weeks you will feel how your sleep starts improving.

Touching your body where it hurts seems to be a basic instinct, like running from danger or eating when you’re hungry. Massage is a natural remedy, no matter how humble or low-tech it may look like, but can be a powerful healer. Massage requires acting on and manipulating the body through pressure and is done manually or with some mechanical aids. Massage can be done by a massage therapist or by health care professionals like chiropractors, osteopaths, athletic trainers, or physical therapists. Many different kinds of oils can be used including coconut oil, sesame oil, grape seed oil, macadamia oil, pecan oil, and mustard oil. Aromatherapy oils like neroli oil and pine oil can as well be mixed with carrier oils.

There are many massage techniques, we hear great things about getting a massage from friends and family but rarely know what type of massage is right for us. Four very common forms of massage in the United States have been described below:

Deep tissue massage focuses on the deeper layers of your muscles and tissues that connect the muscles. This type of massage is good for people who suffer from lower back pains, stiff neck and sore shoulders that are often caused by chronic tension.

When there is constant muscle tension, bands of rigid muscle tissue are formed in the ligaments, muscles and tendons. These rigid bands then block blood circulation which leads to pain and inflammation. Deep tissue massage actually breaks down rigid muscle tissues and pain and inflammation is relieved.

Hot stone massage is a variation of what many people would consider classic massage. Heated flat stones are positioned at certain points of the body; the skilled massage practitioner may also hold the heated stones to massage parts of the body.

Hot stone massage is great for people that would be good candidates for deep tissue massage but prefer a lighter softer touch to their massages. The heat of the hot stones warms and relaxes the muscles and nervous system. In hot stone massage, a massage therapist can perform a deep tissue massage but do not have to apply as much pressure.

Swedish massage is one of the most well known massage technique practiced. Swedish massage is also the foundation for many other massage practices such as deep tissue massage, sports massage or aromatherapy massage. Swedish massage is good for people who suffer with constant back pain, stress or stress related conditions, regular headaches, muscle strains and sprains and post injury rehabilitation.

Swedish massage increases the oxygen flow in the blood, releases toxins from the muscles which relieve aches, tensions and thus improving a person’s flexibility. The Swedish massage practitioner uses 5 different movements as part of the massage; long gliding strokes (Effleurage), rubbing (Friction), shaking (Vibration), tapping (Tapotement) and kneading on specific muscles (Petrissage).

Aromatherapy massage is a massage technique where a massage therapist performs classic massage and incorporates the use of concentrated plant oils that are called essential oils within the massage lotion or oil. Aromatherapy is good for people who suffer from stress related issues.

The principle behind aromatherapy is that the nostrils are connected to the limbic system that controls our emotions and also influences our hormones and nervous system. Aroma the essential oils sends messages to the limbic system that will influence a persons blood pressure, immune system, digestion, stress level, heart rate and breathing.

Massage has several health benefits. Here are a few of them:

• Muscles massage decreases the tension in the muscles and reduces muscular pain. Strenuous exertion results in the accumulation of lactic acid in the muscles, massage helps to get rid of this acid accumulation and thus imparts a feeling of freshness.

• Massage stimulates the glands located at the skin level and hence keeps skin fresh and hydrated.

• Massage increases the circulation of the blood in the part being massaged, so that the part is supplied with more nutrients, and its healing powers are improved. The accelerated circulation even helps in reducing swelling.

• Massage increases the capacity of the blood to carry oxygen and to utilize it effectively. Hence it helps in fast recovery from injuries and burns.

• Back pain and strong headaches are also treated with massage sessions.

• Massage helps to open the pores of the skin thus resulting in the elimination of toxins from the body through perspiration

• Massage gives the mental benefits as well, as it stimulates a state of mental relaxation and reduces stress. It also helps to release endorphins, a substance that is released by the brain and gives a sense of well being and alleviates pain.

• Stress affects us both mentally and physically, and reducing stress is one of the most noticed benefits of massage therapy. We cannot deny that Massage helps in overall health improvement.