Health Heitamag: June 2009

Wednesday, June 24, 2009

Managing Well Being to Naturally Manage Stress

Managing stress is becoming more important as our environment becomes more tension-inducing every year. From traffic jams to work-related stress, there are more stimuli that can make the heart race and the adrenaline flow than at any time in the past. What is the best way to improve physical and psychological well-being? Exercise is a proven stress-reliever. It releases endorphins that counteract stress hormones, and improve mood. It's always difficult to start an exercise program, so it makes sense to start gradually and work your way up. Stretching and flexing the muscles in the neck, back, shoulders, arms and abdomen help to take away tension and make it easier for the muscles to relax. Exercises that improve cardiovascular function benefit the heart and lungs and affect the blood. This causes chemical changes in the body and the release of and balance of hormones that improve overall mood. Starting and sticking with a regular exercise plan also encourages a healthy concept of self, giving one a better outlook on things and a line of defense against stressors. There are also relaxation techniques, or exercises that are extremely helpful in managing and reducing stress. One such technique is trying to touch the shoulder to the ears. Hold your shoulder for a few seconds and then let the shoulders drop. Rotate one shoulder toward the rear and then the other, do each shoulder up to ten times and then do both shoulders together. Another exercise that is good for relaxing and good for the body is to lie down with knees bent, press the back down so that all parts of the back touch the surface, while doing so pull in hard on the stomach muscles. Then just relax them. This helps to let go of tension as well as firm abdominal muscles and strengthens the back. Many people find specific exercise programs such as Pilates, tai chi and yoga to be very relaxing. Getting adequate sleep can do wonders for the body and mind. Just going to bed a half an hour earlier at night, or taking a short nap during the day, can reenergize the body and recharge the mind, If you've had enough sleep, you can make clear, thoughtful decisions. If a nap is not possible make sure you take time to relax or take a break. Even a fifteen minute respite from work, school, or regular daily activities is advisable for quiet, privacy and introspection. Taking a brisk walk or even just going outside or to another room, the change in scenery can eliminate existing stress or to counter it before it gets to be too much. It is also necessary to eat properly. Eat an adequate and nutritious breakfast each day. Hunger cannot only leave you less able to cope with stress but can also be considered a stressor in itself. It is also important to make sure to eat a well balanced diet for optimal health. Avoiding or reducing the consumption of caffeine containing substances is a simple and effective way to reduce tension and stress. Caffeine stimulates the sympathetic nervous system in a similar fashion as stress as do other substances like alcohol and tobacco that people often use as a means of reducing stress.

posted by Healthy Life @ 8:59 PM

Wednesday, June 17, 2009

Taking a Natural Approach to Stress Management

One of the biggest problems we have today is dealing with stress. Everyone gets stressed from time to time. Stress is actually a normal function of the body. Under certain conditions stress can be helpful. One in four people suffer from the adverse health affects that stress can cause. It is estimated that seventy to ninety percent of adult visits to doctors are due to stress-related complaints. These problems cost an estimated 300 billion dollars annually in healthcare expenses. Even though everyone can suffer from stress, the way we experience can be very different. There are some common symptoms and causes, however. What causes one person to be highly stressed may not bother another in the least. When we are anxious, hurried, worried or feel threatened, our bodies begin to tense up. This reaction probably benefited us in caveman days-the well-known "fight or flight" reaction which prepared us for battle and allowed us to hunt prey. In the modern environment, the stress hormones released do not dissipate in the way that they did in our early history-we feel stressed, but don't engage in physical activity. As a result, these stress hormones attack the organs and create long-term problems if not dealt with adequately. Constant worry or mental anguish creates chronic tension. This tension begins to take a toll on the body, mind and emotions. This chronic tension can result in anger, depression, fatigue, physical pain, irritability and many other unpleasant and undesirable reactions. If we can identify what it is that causes stress, then we can effectively manage it. There are several common approaches to alleviating stress that can help most people. These approaches don't have to use drugs, but a natural approach that can produce long-term beneficial effects. One of the best ways to reduce stress is to plan ahead. We can't know everything that will happen, but there is an advantage to getting there on time or even a bit early. Be prepared, and not just if you're a Boy Scout. Plan to arrive early for appointments; if you're held up in traffic, you still arrive at the meeting stress-free. Be prepared also means: make sure that you have enough gas in your car, enough change for the bus, enough of the basic supplies at home such as food staples, and have extra keys made for those times when they get misplaced. Getting things ready ahead of time removes time-imposed stress. Prepare a lunch the day before. Pick out your clothes the night before. Be prepared to wait. If you have a few minutes before the appointment, have a book or magazine handy. This will help you to deflect concerns about the upcoming meeting. Get organized. Create a place for everything at home and at your workplace. Put things away when you are finished with them so that you know where they are. Learn to say no and to delegate responsibilities and chores when possible. Taking on too much will surely lead to stress. By making these simple adjustments you are taking a natural approach to stress management.

posted by Healthy Life @ 8:59 PM

Wednesday, June 10, 2009

Coping with Infertility and Insensitive Comments

Hardly a person experiences infertility without receiving the insensitive comments usually made often by people we hold very near and dear. Whether it’s the “I’m attempting to help you by suggesting that you are the problem and you just need to relax” remarks or the “God is punishing you because you are not a good person” type of comment. Whatever the situation may be, there are a few guidelines to handle such insensitivity (violence is not one of them). In the beginning the “just relax” remarks are not so annoying. However, after awhile these remarks become very annoying and seemingly rude. To handle these comments, try to remember that they are not intentionally trying to hurt your feelings but rather they are trying to reassure you that everything will be ok. You can simply and politely reply, “I wish it were that easy for everyone, but unfortunately some of us have to try a little harder." This type of reply respectfully lets them know that there may be other obstacles that you are facing. If you’d like, you can simply explain to the person this type of comment suggests that they are not considering a possible medical condition and can come off as very insensitive. Be polite but sincere about how the remarks make you feel but do not hold in the ill feelings trying to ignore them, this only adds to the stress. Then, there are the other insensitive remarks. With these comments, evaluate who is making them. It’s not worth responding to someone who is intentionally trying to hurt your feelings. Seriously, anyone who makes such a comment is not worthy of a reply. Cordially terminate the conversation and never discuss the issue with them again. The main point here is not to get visably annoyed. Your anger will only serve the purpose of amusing them. In cases of the insensitive mil (mother in law) the above rule still applies. Because of the nature of the relationship, she is more likely to be a constant source of irritation. However, it doesn’t mean that you have to discuss the subject if you don’t think that it will be beneficial. If your relationship is such that you can have a heart to heart with her, then do so. If not, then let it be and refuse (politely) to discuss this issue with her. Here, you and your husband will need to discuss the issue and find ways to cordially get her to stop. Sometimes simply hearing it from her son is sufficient. Remember your aim is to reduce the stress in your life and one way is to refuse to let such a situation to be a major source of stress in your life. Keep your eye on the prize and let it fuel determination instead of malice. Infertility is most often mentally, physically and emotionally taxing. My personal advice is try not be discouraged. Either you have to address the issue personally and try to clarify and resolve it or forgive it and move on. The emphasis here is on the move on. Forgiving someone, doesn’t mean you have to be a constant source of ridicule. Remember all of the things that you have to be happy about and use them as a source of happiness. It’s normal to feel upset and distressed. Fortunately for you, they do not control your fate. They can only be a major source of stress, and only if you allow it. The ball is in your court on this one.

posted by Healthy Life @ 8:59 PM

Wednesday, June 3, 2009

Acne Treatment - The Real Secret to Quickly Heal Your Acne

cne is an all too common skin condition
, and in some cases the chemicals used to treat it can further damage the skin. Here are some tips that will help you heal your acne:

No scrubbing or rubbing.

You can't scrub your acne away. In fact abrasive or frequent washing can lead to dry skin and irritated acne. Your skin will respond best to kind attention. Gently wash your face no more than twice a day with a mild cleanser and pat your skin dry with a clean towel. If you exercise hard and sweat a lot you may want to wash your face afterwards.

Don't pop pimples.

Don't pop or squeeze pimples, as it could lead to inflammation and infection. It could also push the infected materials deep into the skin and create more swelling. Squeezing or popping pimples could lead to permanent scars on the face.

Breathe deeply.

It is advisable to breathe deeply when you feel stressed. Doctors have found out that there is a direct link between stress and acne. Studies have shown that there is increased amount of androgen production when a person is under stress. Not only mental but physical stress such as allergies, surgery etc could activate the androgen production. When androgen is activated the sebaceous glands pumps out more oil/sebum leading to acne.

Use honey.

Apply a honey mask once a week. Honey is regarded as a disinfectant and also it has medicinal properties believed to heal minor blemishes. It has the properties of destroying the bacteria present in the skin.

Pay kind attention to your skin.

Use a mild cleanser no more than twice a day and gently wash and dry your skin. Apply a noncomedogenic (won't clog your pores) sunscreen.

Patience is a virtue.

Be patient. Healing takes time. Unfortunately this doesn't happen overnight. Results are generally seen in a few weeks, but may take up to 8 weeks or more. Don't be tempted by over night promises. So give your acne treatment a fighting chance.

Use sunscreen.

Many acne medications contain ingredients that can make your skin extra sensitive to sunlight and ultraviolet light from tanning booths. Read the label warnings, avoid tanning booths, and always use a sunscreen with at least an SPF of 15. Sun exposure can actually irritate acne even if you are not using an acne medication. So don't make sunbathing a part of your lifestyle and always use sunscreen.

More is not better.

If you use more acne medication than directed by your doctor you can actually worsen your acne. Many over-the-counter acne treatments contain active ingredients such as benzoyl peroxide or salicylic acid. Too much of either of these can cause your skin to become excessively dry or irritated. It can take time for your skin to adapt to new medications. Remember that it may take up to 8 weeks for any acne medication to have a noticeable effect. Use the medication exactly as directed by your doctor and if you don't see an improvement within 8 weeks talk with your dermatologist.

Use only noncomedogenic products.

When purchasing cosmetics, sunscreen or other skin care products, make sure the label reads noncomedogenic. These products, as well as those labeled nonacnegenic, won't clog your pores and therefore won't cause or make your acne worse.

Here's the rub.

Headbands and hats can aggravate your acne as they rub against your forehead. Try to avoid these things when possible.

Don't touch your face.

It's amazing how often we touch our faces during an average day. Our hands have oil on them and of course bacteria too, both of which can make acne worse. So avoid touching your face or leaning your chin on your hand. Be sure that other objects that come in contact with your face like cell phones, telephone receivers, eye glasses, etc are clean.

Wash your face.

It is advisable to wash your face at least twice a day with sulfur-based soap. Once when you wake up and again when you go to bed. Do not scrub; just give it a smooth touch. Washing your skin over and over again will create more trouble than help you.

Cut your hair.

If you have long hair it is advisable to cut it short. Your hair contains oil and when you move, the dust particles do mix up with your hair and when your hair bangs on your face or neck or forehead or the affected area, the situation could worsen. Also wash your hair on a daily basis.

Eat fruits and vegetables.

Eat plenty of fresh fruits and vegetables daily.

Drink lots of water.

Drink at least 8 glasses of water daily. Water helps in cleaning and hydrating the skin and maintaining overall health.

Change your pillowcase.

Wash or change your pillowcase every day.

Exercise.

Exercise moderately as it helps in blood circulation and helps eliminate toxins.

Review your environment.

Pollution, airborne grease (such as in a fast food restaurant), irritating clothing - all these can aggravate your acne. It isn't always possible to avoid all the various irritants that may contribute to your acne. You can, however, make educated decisions that may help to minimize their impact. Loosen tight, irritating clothing or find fabrics that breathe better and don't aggravate your acne.

Daniel Bell is a former acne sufferer, and webmaster of www.mm-acnetreatments.info - a site dedicated to provide valuable information about acne treatment . You can publish this article on your site or newsletter if the authors byline is included and all links are hyperlinked.

posted by Healthy Life @ 8:59 PM

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