The most successful treatment, according to a study in The Journal of the American Medical Association in May, is a combination of cognitive behavior therapy for insomnia and medication, but the long-term outcome is improved when medication is discontinued during treatment. Perlis says eight weeks of therapy shows benefits.
Medication, whether an over- the- counter aid (antihistamines) or prescription hypnotics (Ambien, Lunesta), can have side effects, according to a 2005 study by independent panels of health professionals for the National Institutes of Health.
For people with brief bouts of restlessness, Shives suggest:
•Listen to audiobooks or classical music in the dark.
•Read using one of the little book lights so you don't have light shining on you.
•Do not check e-mail or play video games because lights signal the brain to wake up, she says.
The second you start to stress out? Shives says get out of bed.
"What we think happens with chronic insomnia is people start a negative association with their own bed and bedroom," she says. "It becomes the bed of thorns or the land of trouble.
"If I start to walk by my bedroom, I start to yawn. It is a sleepy-time haven for me."
Friday, July 31, 2009
Dig out of that fitness rut
The most effective way to add variety to your training program is through periodization, which means making systematic changes to your training at regular intervals.
What is it?
Periodization is a training technique that athletes have been using for decades to achieve optimal results at the competitive level of sports. Typically, they break the training year down into cycles or periods of time with a specific training focus to avoid plateaus, prevent injury and make greater gains in strength, power, muscle size and performance.
Recently, the American College of Sports Medicine released new guidelines for resistance training for all healthy adults. This is based on a progressive model using periodization to develop muscle strength, power and endurance. Establishing an orderly method of progressing your workout intensity, volume and type of exercise performed toward a specific goal will force the body to continue to adapt and make strength gains.
What is it?
Periodization is a training technique that athletes have been using for decades to achieve optimal results at the competitive level of sports. Typically, they break the training year down into cycles or periods of time with a specific training focus to avoid plateaus, prevent injury and make greater gains in strength, power, muscle size and performance.
Recently, the American College of Sports Medicine released new guidelines for resistance training for all healthy adults. This is based on a progressive model using periodization to develop muscle strength, power and endurance. Establishing an orderly method of progressing your workout intensity, volume and type of exercise performed toward a specific goal will force the body to continue to adapt and make strength gains.
Chiropractors: How much can they really heal?
Chiropractors are best known for treating back and neck pain. But can their hands-on manipulations of the spine also help with colic, asthma, ear infections, allergies and digestive issues?
Chiropractors are now established as mainstream health-care providers. Many health plans and Medicaid now cover their services, and they regularly care for clients ranging from the chronically ill to professional and Olympic athletes.
Chiropractors typically apply a sudden force to a region of the spine to help loosen a stiff joint, which they say allows the body's natural healing process to take over. During an initial visit, the chiropractor typically takes a health history and performs a physical exam, focusing on the spine. X-rays may be taken, and spinal "adjustments" may be applied with a patient lying face-down or sideways on a table.
Experts say there is evidence the treatments can lessen lower back pain, even if researchers have yet to figure out exactly why.
We have anecdotal evidence that people seem to get healthier -- when you manipulate the spine and affect the nervous system, dramatic things sometimes happen -- but that's the most we can say at this point.
Chiropractors are now established as mainstream health-care providers. Many health plans and Medicaid now cover their services, and they regularly care for clients ranging from the chronically ill to professional and Olympic athletes.
Chiropractors typically apply a sudden force to a region of the spine to help loosen a stiff joint, which they say allows the body's natural healing process to take over. During an initial visit, the chiropractor typically takes a health history and performs a physical exam, focusing on the spine. X-rays may be taken, and spinal "adjustments" may be applied with a patient lying face-down or sideways on a table.
Experts say there is evidence the treatments can lessen lower back pain, even if researchers have yet to figure out exactly why.
We have anecdotal evidence that people seem to get healthier -- when you manipulate the spine and affect the nervous system, dramatic things sometimes happen -- but that's the most we can say at this point.
5 Steps to motivation
Write down what you want. Write down exactly what you want and why that goal is so important to you. If you do only this step you'll be ahead of the game. Ask yourself who, what, when, how, and where. Don't ask "why" questions. They are too open-ended and you'll find yourself asking "why" over and over and over again without finding an answer.
Aim high. Aim really high when you think about what you want. If it's a low goal you're going to have a hard time getting motivation to get it done. If you could have your dream life, what would it be? Go for it!
Make a plan. Make a plan by imagining you have achieved your goal. Working backwards from that point ask yourself what happened that helped you get there. Write down those steps.
Take action. Meditation, visualization, positive thinking are all awesome tools, but action is vital. Nothing will happen without taking action to get it done. Make an action list of daily things that you can do to get to where you want to go.
Be accountable. Get an accountability partner. It has been shown that when people are accountable to a person or a group they are more likely to be persistent in taking action. Have a daily list of actions that you can take to accomplish your goal and meet with your partner every day.
Aim high. Aim really high when you think about what you want. If it's a low goal you're going to have a hard time getting motivation to get it done. If you could have your dream life, what would it be? Go for it!
Make a plan. Make a plan by imagining you have achieved your goal. Working backwards from that point ask yourself what happened that helped you get there. Write down those steps.
Take action. Meditation, visualization, positive thinking are all awesome tools, but action is vital. Nothing will happen without taking action to get it done. Make an action list of daily things that you can do to get to where you want to go.
Be accountable. Get an accountability partner. It has been shown that when people are accountable to a person or a group they are more likely to be persistent in taking action. Have a daily list of actions that you can take to accomplish your goal and meet with your partner every day.
Learn the best time of day to take vitamins
The body performs different functions at different times of the day. Many people suggest adding food supplements at varied times of the day to accommodate for the digestion and assimilation of these nutrients.
At night, many suggest taking calcium. This is because calcium is utilized at night, and also because calcium can help you get to sleep when taken at bed time. Magnesium is needed to work hand-in-hand with calcium. Many people take magnesium along with calcium, in the same supplements, at bedtime, although some suggest that magnesium is best absorbed in the day time. If the calcium supplement contains magnesium, taking both at the same time is appropriate.
Many vitamins are best ingested with food, so taking them at meal time is advised. It's easy to remember to take vitamins with meals, since you are eating and drinking at that time, anyway.
Fat-soluble vitamins need fat in order to be absorbed, so they should always be taken with meals that contain fat. Fat-soluble vitamins include vitamins A, vitamin D, vitamin E and vitamin K.
Vitamin C lasts only a few hours in the bloodstream. It should be repeated every three hours for best results, or the entire dose should be divided up to take a third with each meal.
Fiber is best ingested in the morning upon rising. That way it will do its work in the colon without being impeded by food. Fiber can cause vitamins to not absorb, as it can act as a coating to the intestines, so it is best to not take vitamins before fiber. Iron is especially not absorbed well with fiber.
Probiotics are taken with meals and sometimes before a meal, usually about 20 minutes. Digestive enzymes are taken with meals as well, for best effect.
Stimulating vitamins, such as vitamin C, should not be taken before bedtime, as it can keep a person awake. Some even suggest that citrus juice and vitamin C cause nightmares, but this is unconfirmed.
At night, many suggest taking calcium. This is because calcium is utilized at night, and also because calcium can help you get to sleep when taken at bed time. Magnesium is needed to work hand-in-hand with calcium. Many people take magnesium along with calcium, in the same supplements, at bedtime, although some suggest that magnesium is best absorbed in the day time. If the calcium supplement contains magnesium, taking both at the same time is appropriate.
Many vitamins are best ingested with food, so taking them at meal time is advised. It's easy to remember to take vitamins with meals, since you are eating and drinking at that time, anyway.
Fat-soluble vitamins need fat in order to be absorbed, so they should always be taken with meals that contain fat. Fat-soluble vitamins include vitamins A, vitamin D, vitamin E and vitamin K.
Vitamin C lasts only a few hours in the bloodstream. It should be repeated every three hours for best results, or the entire dose should be divided up to take a third with each meal.
Fiber is best ingested in the morning upon rising. That way it will do its work in the colon without being impeded by food. Fiber can cause vitamins to not absorb, as it can act as a coating to the intestines, so it is best to not take vitamins before fiber. Iron is especially not absorbed well with fiber.
Probiotics are taken with meals and sometimes before a meal, usually about 20 minutes. Digestive enzymes are taken with meals as well, for best effect.
Stimulating vitamins, such as vitamin C, should not be taken before bedtime, as it can keep a person awake. Some even suggest that citrus juice and vitamin C cause nightmares, but this is unconfirmed.
Yoga takes away stress, pounds, toxins, cholesterol and cravings
Yoga is one of the most holistic activities there is, focusing on mind, body, and spirit. When done properly, the benefits are endless. It can ease your anxiety, improve your coordination, strength, and posture, and help you lose pounds and inches. That's because it combines deep breathing, relaxing meditation, and limbering poses.
Breathe Deeply, Burn Fat
When you breathe deeply and consciously - instead of taking short, shallow breaths - you not only feel more relaxed, you burn more calories. Studies have shown that regular deep breathing burns up to 140% more calories than riding a stationary bike!
To lose the most weight, practice Bikram yoga, which is a mix of low-key twisting poses and cardio exercises performed in a room where the temperature has been raised higher than 100 degrees, or Ashtanga Yoga, which combines complex yoga poses with deep breathing techniques.
The twisting poses stimulate your internal organs, which in turn boosts your metabolism, helping you to lose weight. And because Bikram yoga is practiced in such hot temperatures, your body sweats out toxins, which also helps you to shed pounds. Yoga also reduces stress hormones and increases insulin sensitivity, so your body kicks into a fat-burning mode and burns food as fuel rather than storing it as fat.
Inverted Yoga-Decreased Cholesterol
You can control your cholesterol and blood pressure by doing yoga and eating plant-based foods (meat, eggs, and dairy products are the only dietary sources of cholesterol.) When you practice inverted yoga poses, including the plough pose, the headstand, and the crane pose, your legs and abdomen are higher than your heart, which increases your circulation and allows blood to flow throughout your body. Inverted yoga poses not only improve your cardiovascular health, they stimulate your brain and glandular system, and relieve pressure on your abdominal organs. Another type of yoga, known as integrative yoga therapy, is sometimes used to alleviate certain medical conditions, including clinical depression, asthma, back pain, arthritis, and even insomnia and multiple sclerosis.
Karmic Benefits of Yoga
While yoga undoubtedly has many physical benefits, it can also be good for your soul. One of the main tenants of yoga is ahimsa, a Sanskrit term meaning to do no harm to any living being. It is one of the reasons why serious yoga practitioners advocate a total vegetarian diet.
Breathe Deeply, Burn Fat
When you breathe deeply and consciously - instead of taking short, shallow breaths - you not only feel more relaxed, you burn more calories. Studies have shown that regular deep breathing burns up to 140% more calories than riding a stationary bike!
To lose the most weight, practice Bikram yoga, which is a mix of low-key twisting poses and cardio exercises performed in a room where the temperature has been raised higher than 100 degrees, or Ashtanga Yoga, which combines complex yoga poses with deep breathing techniques.
The twisting poses stimulate your internal organs, which in turn boosts your metabolism, helping you to lose weight. And because Bikram yoga is practiced in such hot temperatures, your body sweats out toxins, which also helps you to shed pounds. Yoga also reduces stress hormones and increases insulin sensitivity, so your body kicks into a fat-burning mode and burns food as fuel rather than storing it as fat.
Inverted Yoga-Decreased Cholesterol
You can control your cholesterol and blood pressure by doing yoga and eating plant-based foods (meat, eggs, and dairy products are the only dietary sources of cholesterol.) When you practice inverted yoga poses, including the plough pose, the headstand, and the crane pose, your legs and abdomen are higher than your heart, which increases your circulation and allows blood to flow throughout your body. Inverted yoga poses not only improve your cardiovascular health, they stimulate your brain and glandular system, and relieve pressure on your abdominal organs. Another type of yoga, known as integrative yoga therapy, is sometimes used to alleviate certain medical conditions, including clinical depression, asthma, back pain, arthritis, and even insomnia and multiple sclerosis.
Karmic Benefits of Yoga
While yoga undoubtedly has many physical benefits, it can also be good for your soul. One of the main tenants of yoga is ahimsa, a Sanskrit term meaning to do no harm to any living being. It is one of the reasons why serious yoga practitioners advocate a total vegetarian diet.
The truth about sunscreen
Will sunscreens protect me?
They can help, the FDA says. Some brands say "waterproof" on their front label even though their back labels say, "Rinse with water to remove." So don't count on "sunblock" to block the sun, and don't count on "waterproof" products to stay on in the water. Be sure to reapply often.
What SPF should I use?
You need an SPF (sun protection factor) of at least 15. Use an SPF of at least 30 if you're at the beach, pool or tennis court. It takes two shot glasses of lotion to cover the average bather, and most people put on only about half that amount. So the higher SPF can help.
Is SPF the only factor I should consider?
No. An SPF rating measures a sunscreen's protection against UVB (ultraviolet B) rays but not against UVA (ultraviolet A) rays, which can also cause wrinkles and skin cancer. For UVA ray protection, check the sunscreen label for the ingredient avobenzone or mexoryl.
When should I apply sunscreen?
Apply 30 minutes before getting into the sun so your skin can soak up your sunscreen, and reapply every 90 minutes -- more often if you go in the water, sweat a lot or towel off.
Can I put sunscreen on my baby?
Sunscreen is OK after about 6 months of age. Still, keep babies out of the sun as much as possible, and re-apply often. If you must take an infant younger than 6 months to the beach, keep him or her in a stroller and use a "baby sun protective cover" with a UPF (ultraviolet protection factor) rating.
Is it safe to go to the beach?
Wear sunscreen when you go in the water. When you get out, get under an umbrella.
Can dark-skinned people get sunburns?
Dark-skinned people are less susceptible because the melanin that gives their skin its color absorbs UV radiation, Keri says, "but they can still burn."
What about tanning lotions that bronze the skin?
They're OK, Keri says, as long as the active ingredient is dihydroxyacetone (or DHA), which reacts with dead cells on your skin to turn you tan. Some tanning creams include protective ingredients with SPFs of 15 or higher.
Can I get a safe tan at a tanning salon?
The Skin Cancer Foundation warns against them altogether.
I hear the human body needs Vitamin D and gets it from unprotected exposure to the sun. Will I get enough if I take so many protective measures?
This is a matter of debate in the medical community. Some doctors, including rheumatologist James Dowd, author of the "The Vitamin D Cure," advise at least some unprotected exposure to the sun. The known benefits of Vitamin D -- which can be blocked by SPFs rated 8 or higher -- include helping calcium build strong bones, and researchers have looked in the vitamin's role in staving off colon cancer, multiple sclerosis, diabetes and heart disease.
Many dermatologists, say the risks of damage from unprotected exposure outweigh the potential benefits, and that Vitamin D can be obtained in foods and supplements. Good sources include salmon, mackerel, sardines, fortified milk or cereals such as Kashi or Total.
They can help, the FDA says. Some brands say "waterproof" on their front label even though their back labels say, "Rinse with water to remove." So don't count on "sunblock" to block the sun, and don't count on "waterproof" products to stay on in the water. Be sure to reapply often.
What SPF should I use?
You need an SPF (sun protection factor) of at least 15. Use an SPF of at least 30 if you're at the beach, pool or tennis court. It takes two shot glasses of lotion to cover the average bather, and most people put on only about half that amount. So the higher SPF can help.
Is SPF the only factor I should consider?
No. An SPF rating measures a sunscreen's protection against UVB (ultraviolet B) rays but not against UVA (ultraviolet A) rays, which can also cause wrinkles and skin cancer. For UVA ray protection, check the sunscreen label for the ingredient avobenzone or mexoryl.
When should I apply sunscreen?
Apply 30 minutes before getting into the sun so your skin can soak up your sunscreen, and reapply every 90 minutes -- more often if you go in the water, sweat a lot or towel off.
Can I put sunscreen on my baby?
Sunscreen is OK after about 6 months of age. Still, keep babies out of the sun as much as possible, and re-apply often. If you must take an infant younger than 6 months to the beach, keep him or her in a stroller and use a "baby sun protective cover" with a UPF (ultraviolet protection factor) rating.
Is it safe to go to the beach?
Wear sunscreen when you go in the water. When you get out, get under an umbrella.
Can dark-skinned people get sunburns?
Dark-skinned people are less susceptible because the melanin that gives their skin its color absorbs UV radiation, Keri says, "but they can still burn."
What about tanning lotions that bronze the skin?
They're OK, Keri says, as long as the active ingredient is dihydroxyacetone (or DHA), which reacts with dead cells on your skin to turn you tan. Some tanning creams include protective ingredients with SPFs of 15 or higher.
Can I get a safe tan at a tanning salon?
The Skin Cancer Foundation warns against them altogether.
I hear the human body needs Vitamin D and gets it from unprotected exposure to the sun. Will I get enough if I take so many protective measures?
This is a matter of debate in the medical community. Some doctors, including rheumatologist James Dowd, author of the "The Vitamin D Cure," advise at least some unprotected exposure to the sun. The known benefits of Vitamin D -- which can be blocked by SPFs rated 8 or higher -- include helping calcium build strong bones, and researchers have looked in the vitamin's role in staving off colon cancer, multiple sclerosis, diabetes and heart disease.
Many dermatologists, say the risks of damage from unprotected exposure outweigh the potential benefits, and that Vitamin D can be obtained in foods and supplements. Good sources include salmon, mackerel, sardines, fortified milk or cereals such as Kashi or Total.
Probiotics supplement may help after gastric bypass surgery
Taking a probiotics supplement after gastric bypass surgery helps patients lose weight faster and avoid vitamin B deficiency, a new study finds.
Probiotics are the "good" bacteria found in yogurt and in dietary supplements that aid digestion.
After three months, the probiotics group had a 47.6 percent weight loss, compared with 38.5 percent in the control group. Patients in the probiotics group also had higher levels of vitamin B-12 three months after surgery than those in the control group -- 1,214 picograms per milliliter as opposed to 811 picograms per milliliter, a significant difference since B-12 deficiency is common after gastric bypass surgery.
The study appears in the July issue of the Journal of Gastrointestinal Surgery.
Probiotics are the "good" bacteria found in yogurt and in dietary supplements that aid digestion.
After three months, the probiotics group had a 47.6 percent weight loss, compared with 38.5 percent in the control group. Patients in the probiotics group also had higher levels of vitamin B-12 three months after surgery than those in the control group -- 1,214 picograms per milliliter as opposed to 811 picograms per milliliter, a significant difference since B-12 deficiency is common after gastric bypass surgery.
The study appears in the July issue of the Journal of Gastrointestinal Surgery.
Wednesday, July 29, 2009
Why we've all gone nuts over almonds
Numerous clinical studies conducted over the last 13 years have shown that a handful of almonds a day as part of a diet low in saturated fat helps to lower cholesterol levels and keep your heart healthy. (That's about 23 nuts, in case you're wondering what constitutes a handful).
Almonds were – and still are – popular ingredients in lotions and potions that cleanse, exfoliate, moisturise and nourish. And once scoffed, the vitamin E in almonds (a similar amount to that found in broccoli and green tea) helps our skin and hair stay radiant, while the calcium, magnesium and zinc look after the rest of us - though it's in the eating where almonds rule.
And you shouldn't do without almonds when you are on the go, either. Think about carrying a 30g portion in your handbag – far healthier than munching on a bag of crisps or a chocolate bar when the hunger pangs strike.
Plus, you'll feel full for longer than scoffing either of the latter – almonds increase satiety, and may play a valuable role in weight management (dieters take note). In fact, one ounce of almonds contains only one gram of saturated fat and 13 grams of good mono and polyunsaturated fats.
Almonds were – and still are – popular ingredients in lotions and potions that cleanse, exfoliate, moisturise and nourish. And once scoffed, the vitamin E in almonds (a similar amount to that found in broccoli and green tea) helps our skin and hair stay radiant, while the calcium, magnesium and zinc look after the rest of us - though it's in the eating where almonds rule.
And you shouldn't do without almonds when you are on the go, either. Think about carrying a 30g portion in your handbag – far healthier than munching on a bag of crisps or a chocolate bar when the hunger pangs strike.
Plus, you'll feel full for longer than scoffing either of the latter – almonds increase satiety, and may play a valuable role in weight management (dieters take note). In fact, one ounce of almonds contains only one gram of saturated fat and 13 grams of good mono and polyunsaturated fats.
Spiritual Outlook Can Affect Mental Health in Breast Cancer
Among breast cancer patients, a positive religious attitude is not linked to measures of well-being, but a negative religious or spiritual outlook can lead to worse emotional and mental health, a recent study suggests.
The researchers found that patients who were disillusioned about their faith or had a negative religious or spiritual outlook were more likely to have depressive symptoms, lower life satisfaction and worse overall mental health than those with a positive religious or spiritual attitude.
The researchers found that patients who were disillusioned about their faith or had a negative religious or spiritual outlook were more likely to have depressive symptoms, lower life satisfaction and worse overall mental health than those with a positive religious or spiritual attitude.
Today's stress is different: Important tips on how to de-stress in changing times
#1: Connect with Others
Many people connect with others to relieve stress, but often connect only from the mind without an open heart. This is not as effective in releasing stress as when your genuine heart feelings are engaged.
#2. Decrease drama
Another effective way to help stop personal energy drain from stress and reduce the anxiety is to practice not feeding "drama" in our thoughts and conversations.
#3. Heart-Focused Breathing
Research has shown that heart-focused practices can help to quickly reduce stress, anxiety or emotional overload. They help you shift stress-producing attitudes more easily and reset your stress tolerance baseline. Moreover you can do them anytime and anywhere.
#4. Practice Appreciation and Gratitude
Another important tip for reducing stress is to spend some time each day sending genuine feelings of appreciation to someone or something--be it children, family members, a pet, or anything you appreciate.
Many people connect with others to relieve stress, but often connect only from the mind without an open heart. This is not as effective in releasing stress as when your genuine heart feelings are engaged.
#2. Decrease drama
Another effective way to help stop personal energy drain from stress and reduce the anxiety is to practice not feeding "drama" in our thoughts and conversations.
#3. Heart-Focused Breathing
Research has shown that heart-focused practices can help to quickly reduce stress, anxiety or emotional overload. They help you shift stress-producing attitudes more easily and reset your stress tolerance baseline. Moreover you can do them anytime and anywhere.
#4. Practice Appreciation and Gratitude
Another important tip for reducing stress is to spend some time each day sending genuine feelings of appreciation to someone or something--be it children, family members, a pet, or anything you appreciate.
Stress and your body
So what is stress? The dictionary defines stress as a constraining force or influence; a physical, chemical, or emotional factor that causes bodily or mental tension and may be a factor in disease causation.
Chronic stress can produce physical or psychological damage by overloading the "fear response" system. Today we are aware of the association between chronic stress and cardiovascular disease, irritable bowel syndrome and peptic ulcer disease and worsening of other medical conditions such as diabetes, autoimmune disorders, and chronic pain.
Job stress is associated with health complaints, psychological problems, increased absenteeism, poor work productivity, as well as low job satisfaction. Stress originating in the work place negatively affects the personal and family relationships of workers and in certain situations is associated with aggression and violence both in the work place and at home.
So, in sum, we can effectively deal with stress in the following ways:
1. Take an inventory of what we have control over and what we do not.
2. Consider changing some of our stress-related activities, events and reactions. This may be a simple thing such as having your spouse take over math homework if that is a battle ground. Or it may mean re-evaluating your work hours.
3. With stress-related health conditions being so common, it would be reasonable to begin addressing stress management with a visit to a primary care physician for a general health screen.
4. Get regular sleep and exercise, which are basic health recommendations, yet very valuable. Adequate sleep and exercise enable us to garner more reserve to handle daily stress.
5. We should take time to recreate. This seems counter-productive in a busy life, but yet it is this slower, unstructured leisure time that can free us to be more creative and responsive.
6. There should be a place for music, art, dance and entertainment in our lives.
7. Laughter, remember releases the brain's "feel good" chemicals and is therefore, good medicine.
8. Develop a sense of inner peace and balance through meditation and/ or spiritual nurturing from structured religious practice or personal devotion to relieve stress.
9. Spend more time alone or more time with positively focused people. Find what you need to protect your individual emotional balance.
Even with all of these suggestions, however, people can find themselves too overwhelmed or burned out to make positive life changes on their own. Good counseling may be necessary, which may come through a relationship with a friend, a member of the clergy or a mental health professional. Professional counseling can determine if the stress in one's life is leading to other health problems, including clinical depression or anxiety. With help we can choose not to pay the physical and emotional price caused by work-related stress.
Chronic stress can produce physical or psychological damage by overloading the "fear response" system. Today we are aware of the association between chronic stress and cardiovascular disease, irritable bowel syndrome and peptic ulcer disease and worsening of other medical conditions such as diabetes, autoimmune disorders, and chronic pain.
Job stress is associated with health complaints, psychological problems, increased absenteeism, poor work productivity, as well as low job satisfaction. Stress originating in the work place negatively affects the personal and family relationships of workers and in certain situations is associated with aggression and violence both in the work place and at home.
So, in sum, we can effectively deal with stress in the following ways:
1. Take an inventory of what we have control over and what we do not.
2. Consider changing some of our stress-related activities, events and reactions. This may be a simple thing such as having your spouse take over math homework if that is a battle ground. Or it may mean re-evaluating your work hours.
3. With stress-related health conditions being so common, it would be reasonable to begin addressing stress management with a visit to a primary care physician for a general health screen.
4. Get regular sleep and exercise, which are basic health recommendations, yet very valuable. Adequate sleep and exercise enable us to garner more reserve to handle daily stress.
5. We should take time to recreate. This seems counter-productive in a busy life, but yet it is this slower, unstructured leisure time that can free us to be more creative and responsive.
6. There should be a place for music, art, dance and entertainment in our lives.
7. Laughter, remember releases the brain's "feel good" chemicals and is therefore, good medicine.
8. Develop a sense of inner peace and balance through meditation and/ or spiritual nurturing from structured religious practice or personal devotion to relieve stress.
9. Spend more time alone or more time with positively focused people. Find what you need to protect your individual emotional balance.
Even with all of these suggestions, however, people can find themselves too overwhelmed or burned out to make positive life changes on their own. Good counseling may be necessary, which may come through a relationship with a friend, a member of the clergy or a mental health professional. Professional counseling can determine if the stress in one's life is leading to other health problems, including clinical depression or anxiety. With help we can choose not to pay the physical and emotional price caused by work-related stress.
Tuesday, July 28, 2009
How meditation helps beat stress
Scientists have achieved a breakthrough in understanding how relaxation techniques like yoga, meditation, and prayer improve health.
Research collaborators from the Benson-Henry Institute for Mind/Body Medicine at Massachusetts General Hospital and the Genomics Center at Beth Israel Deaconess Medical Center say that such relaxation techniques work by changing patterns of gene activity that affect how the body responds to stress.
“It’s not all in your head. What we’ve found is that when you evoke the relaxation response, the very genes that are turned on or off by stress are turned the other way. The mind can actively turn on and turn off genes,” says Dr Herbert Benson of the institute.
Research collaborators from the Benson-Henry Institute for Mind/Body Medicine at Massachusetts General Hospital and the Genomics Center at Beth Israel Deaconess Medical Center say that such relaxation techniques work by changing patterns of gene activity that affect how the body responds to stress.
“It’s not all in your head. What we’ve found is that when you evoke the relaxation response, the very genes that are turned on or off by stress are turned the other way. The mind can actively turn on and turn off genes,” says Dr Herbert Benson of the institute.
Find the perfect exercise music online
Music can encourage you to exercise longer. It can also lessen fatigue and other distractions.
It's all about beats per minute
Certain types of music are better than others for working out. You want a steady beat. That way, you can synchronize your movements with the beat. The songs' BPM should match your heart rate during your workout. Choose slower songs for warming up and for cooling down. Save the faster songs for when you've hit your stride.
The ideal tempo will vary from person to person. To find the ideal tempo, take your heart rate during a workout.
If you're walking, look for songs between 115 and 118 BPM. Power walkers should aim for 137 to 139 BPM. Runners will want tracks between 147 and 160.
You can download optimized playlists
Fitness magazines often publish workout playlists. But you'll also find sites and services that offer them.
For example, iTunes offers Nike Sport Music playlists. There are a few different series. You'll find mixes created for Nike by various bands. You'll also find workout mixes created by other iTunes users.
You'll also find mixes hosted by professional athletes. The athletes offer encouragement and motivation.
Hella Sound offers original running music ranging from 140 to 185 BPM. You can download 30 minutes of music for $5.
Analyze the BPM for music you already own
BPM Analyzer is a free program for Windows and Mac. Drag and drop your music collection into the program. It analyzes the individual tracks. You'll find the BPM for each song.
BPM Analyzer will automatically update your files' music tags with the BPM. This will help you create the ideal workout playlist. Just create and arrange your playlists based on BPM.
It's all about beats per minute
Certain types of music are better than others for working out. You want a steady beat. That way, you can synchronize your movements with the beat. The songs' BPM should match your heart rate during your workout. Choose slower songs for warming up and for cooling down. Save the faster songs for when you've hit your stride.
The ideal tempo will vary from person to person. To find the ideal tempo, take your heart rate during a workout.
If you're walking, look for songs between 115 and 118 BPM. Power walkers should aim for 137 to 139 BPM. Runners will want tracks between 147 and 160.
You can download optimized playlists
Fitness magazines often publish workout playlists. But you'll also find sites and services that offer them.
For example, iTunes offers Nike Sport Music playlists. There are a few different series. You'll find mixes created for Nike by various bands. You'll also find workout mixes created by other iTunes users.
You'll also find mixes hosted by professional athletes. The athletes offer encouragement and motivation.
Hella Sound offers original running music ranging from 140 to 185 BPM. You can download 30 minutes of music for $5.
Analyze the BPM for music you already own
BPM Analyzer is a free program for Windows and Mac. Drag and drop your music collection into the program. It analyzes the individual tracks. You'll find the BPM for each song.
BPM Analyzer will automatically update your files' music tags with the BPM. This will help you create the ideal workout playlist. Just create and arrange your playlists based on BPM.
Older people get a brain boost from exercise, but too much might be a bad thing
Two studies recently showed how exercise provides a boost to mental acuity. Those who engaged in more moderate activity did better overall on brain function tests, and those who did more strenuous exercise throughout the years performed more poorly on the tests. Researchers noted that though long-term strenuous exercise has a protective effect for breast cancer, it could have harmful effects on cognition, although larger-scale studies are necessary to better understand the implications for recommending activity and lifestyle regimens.
Need motivation to exercise? Give yourself a pep talk
Staying motivated is the key to staying on track, and experts say positive self-talk can be a powerful tool for getting the workout you want and getting over that first-month hump.
Here are some tips for talking yourself through your workout:
Reason with yourself: People argue that they don't have enough time, but the fact is, to get in shape, you have to make the time to exercise.
Remind yourself why you do it: Everyone has different motivations for getting in shape, but most often clients are looking for overall improved health.
Accent the positive, eliminate the negative: Guilt doesn't work. Instead focus on the positive feelings you get from working out, Jenks says.
Change your tactics as you progress: It's easy to get stuck in a fitness rut. If you're feeling bored with your routine, or not progressing the way you used to, change things up.
Overcome your frustration by seeking help with your workout from a personal trainer, or incorporate new modalities like classes or free weights into your routine. Increase the frequency of your workouts, or the duration, and soon you'll start to see new improvements, he advises.
Set goals. Start with simple goals and then progress to longer-range goals. Remember to make your goals realistic and achievable.
Think variety. Alternate walking or biking with swimming or a low-impact aerobics class.
Make physical activity part of your daily routine. Schedule workouts as you would any other important activity.
Put it on paper. Chart your progress and accomplishments.
Have fun. You're more likely to stick with an exercise program if you're having fun. If you're not enjoying your workouts, try something different - join a volleyball or softball league, take a ballroom dancing class.
Here are some tips for talking yourself through your workout:
Reason with yourself: People argue that they don't have enough time, but the fact is, to get in shape, you have to make the time to exercise.
Remind yourself why you do it: Everyone has different motivations for getting in shape, but most often clients are looking for overall improved health.
Accent the positive, eliminate the negative: Guilt doesn't work. Instead focus on the positive feelings you get from working out, Jenks says.
Change your tactics as you progress: It's easy to get stuck in a fitness rut. If you're feeling bored with your routine, or not progressing the way you used to, change things up.
Overcome your frustration by seeking help with your workout from a personal trainer, or incorporate new modalities like classes or free weights into your routine. Increase the frequency of your workouts, or the duration, and soon you'll start to see new improvements, he advises.
Set goals. Start with simple goals and then progress to longer-range goals. Remember to make your goals realistic and achievable.
Think variety. Alternate walking or biking with swimming or a low-impact aerobics class.
Make physical activity part of your daily routine. Schedule workouts as you would any other important activity.
Put it on paper. Chart your progress and accomplishments.
Have fun. You're more likely to stick with an exercise program if you're having fun. If you're not enjoying your workouts, try something different - join a volleyball or softball league, take a ballroom dancing class.
Monday, July 27, 2009
Golf fitness exercises to improve your game
The first category of golf exercises involves elongating (i.e. stretching) muscles that may be "tight". If muscles associated with the golf swing are in a shortened position, this will cause movement restrictions, thus decreasing ranges of motion, which can cause compensations within the biomechanics of the swing. Golf fitness exercises within this category are commonly referred to as static stretches.
The second category of golf fitness exercises activates the nervous system to coordinate the finite muscular actions required in the execution of the golf swing. We must keep in mind the golf swing is one of the most intricate athletic actions in sports today, and it requires precision in terms of timing and sequencing to execute correctly. Any error in timing or sequencing will result in poor execution of the golf swing.
Begin the Spider by placing yourself in a standard push-up position, back flat, hands shoulder width apart, and eyes looking down. Start by lifting your left foot and placing it outside the left hand. Slowly attempt to press your left forearm down towards the floor, keeping your left hand on the floor. Lower your forearm as low to the floor as possible, and hold for one second. Return to the starting position of the exercise and repeat with your right hand and foot. Perform 5-10 repetitions of this dynamic golf exercise.
Golf exercises within a pre-round warm up program can take as little as 10 minutes to complete and provide numerous benefits to your golf swing. Remember, the execution of the golf swing requires certain levels of mobility and stability within the muscular system of the body. Golf exercises can assist in the development of these requirements of the swing.
The second category of golf fitness exercises activates the nervous system to coordinate the finite muscular actions required in the execution of the golf swing. We must keep in mind the golf swing is one of the most intricate athletic actions in sports today, and it requires precision in terms of timing and sequencing to execute correctly. Any error in timing or sequencing will result in poor execution of the golf swing.
Begin the Spider by placing yourself in a standard push-up position, back flat, hands shoulder width apart, and eyes looking down. Start by lifting your left foot and placing it outside the left hand. Slowly attempt to press your left forearm down towards the floor, keeping your left hand on the floor. Lower your forearm as low to the floor as possible, and hold for one second. Return to the starting position of the exercise and repeat with your right hand and foot. Perform 5-10 repetitions of this dynamic golf exercise.
Golf exercises within a pre-round warm up program can take as little as 10 minutes to complete and provide numerous benefits to your golf swing. Remember, the execution of the golf swing requires certain levels of mobility and stability within the muscular system of the body. Golf exercises can assist in the development of these requirements of the swing.
In depth: Fitness goals that matter most (Slideshow)
The Minimum Commitment
Experts say people need to be moderately to vigorously active and develop strength and flexibility. Ideally, you should spend at least 30 minutes a day, five days out of the week on cardiovascular conditioning. Additional time, about 20 minutes, should be allotted for strength-training exercises twice a week. Finally, flexibility exercises can be done in eight to 10 minutes three times a week.
Making the Time
One should strike a balance between planned exercise, like a 5:30 a.m. run, and more improvisational exercise, like taking a mid-afternoon break to do a few coordination or flexibility activities like balancing on one foot or stretching the major muscle groups.
Cardiovascular Speed and Endurance
When improving speed and cardiovascular endurance it's important to use your heart rate as a baseline for goal-setting. A general rule of thumb is to subtract your age from the number 210. Fifty percent of this amount is the maximum heart rate for fat-burning while 70% to 85% of that amount is ideal for cardiovascular fitness. For more casual exercisers, a good gauge of output is working at a pace that allows you to hold a conversation with a little bit of effort.
Building Strength
Developing strength in the upper body, hamstrings, quadriceps, calves and hips is essential for overall fitness. This doesn't always have to be accomplished through weight lifting, but it is an effective approach. Two to three weight-lifting sessions of the proper load can produce a 40% strength gain for a casual exerciser within two to three months.
Coordination
Though it's not a measure of your physical ability, coordination is important in preventing injury and increasing efficiency. These activities include balancing on an unstable surface like a wobble board or doing one-legged squats.
Flexibility
Stretching for just a few minutes a day can help accomplish this goal, as can weekly yoga or Pilates classes. Flexibility exercises offer an added bonus when that quiet time and limited movement is used as a form of stress management.
Preventing Injury
Injuries often happen when weak muscles and tendons strain to complete an eccentric contraction--in other words, when they're lengthening. That's why it's crucial to use proper techniques when strength training.
Recovery
Exercisers should alternate between heavy and light workouts and take a day off after a particularly strenuous day.
Experts say people need to be moderately to vigorously active and develop strength and flexibility. Ideally, you should spend at least 30 minutes a day, five days out of the week on cardiovascular conditioning. Additional time, about 20 minutes, should be allotted for strength-training exercises twice a week. Finally, flexibility exercises can be done in eight to 10 minutes three times a week.
Making the Time
One should strike a balance between planned exercise, like a 5:30 a.m. run, and more improvisational exercise, like taking a mid-afternoon break to do a few coordination or flexibility activities like balancing on one foot or stretching the major muscle groups.
Cardiovascular Speed and Endurance
When improving speed and cardiovascular endurance it's important to use your heart rate as a baseline for goal-setting. A general rule of thumb is to subtract your age from the number 210. Fifty percent of this amount is the maximum heart rate for fat-burning while 70% to 85% of that amount is ideal for cardiovascular fitness. For more casual exercisers, a good gauge of output is working at a pace that allows you to hold a conversation with a little bit of effort.
Building Strength
Developing strength in the upper body, hamstrings, quadriceps, calves and hips is essential for overall fitness. This doesn't always have to be accomplished through weight lifting, but it is an effective approach. Two to three weight-lifting sessions of the proper load can produce a 40% strength gain for a casual exerciser within two to three months.
Coordination
Though it's not a measure of your physical ability, coordination is important in preventing injury and increasing efficiency. These activities include balancing on an unstable surface like a wobble board or doing one-legged squats.
Flexibility
Stretching for just a few minutes a day can help accomplish this goal, as can weekly yoga or Pilates classes. Flexibility exercises offer an added bonus when that quiet time and limited movement is used as a form of stress management.
Preventing Injury
Injuries often happen when weak muscles and tendons strain to complete an eccentric contraction--in other words, when they're lengthening. That's why it's crucial to use proper techniques when strength training.
Recovery
Exercisers should alternate between heavy and light workouts and take a day off after a particularly strenuous day.
How to stop multitasking and lower stress
Plan a real vacation
It doesn’t matter if you go to Tahiti or your town pool, taking at least four or five days off dramatically lowers your stress level.
Take a mental siesta
Instead of racing through your to-do list, schedule in time every single day to just chill out. Doing something pleasurable helps you tune into the moment—which will snap you out of stress mode.
Up the good stuff
To feel less burned out, do a little more of the things you love and a smidgen less drudge work.
Hit pause
Feeling overwhelmed with a project? A five-minute breather will actually make you more productive. When you slow down and regain peace of mind, you’ll be happier and more efficient.”
It doesn’t matter if you go to Tahiti or your town pool, taking at least four or five days off dramatically lowers your stress level.
Take a mental siesta
Instead of racing through your to-do list, schedule in time every single day to just chill out. Doing something pleasurable helps you tune into the moment—which will snap you out of stress mode.
Up the good stuff
To feel less burned out, do a little more of the things you love and a smidgen less drudge work.
Hit pause
Feeling overwhelmed with a project? A five-minute breather will actually make you more productive. When you slow down and regain peace of mind, you’ll be happier and more efficient.”
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