This will be the most important piece of information that you will ever read about weight training.
Repetitions… Your entire training career is composed of millions of them. You group them in sets and they are the basis of each workout. Performing them correctly is the difference between success and failure. A perfect repetition, seemingly simple, has many components and is powerfully effective. I am going to explain how to perform the perfect rep and why it is so important.
At the impressionable age of 14 I was lucky enough to be introduced to the world of weight training by a competitive bench presser and ex-Olympic wrestler. He was a cartoonish 5 foot 3, 65 kilo powerhouse with a barrel chest and black pony-tail mullet down to his arse. At his gym in Bellingen he would ensure that I learned and retained precise lifting technique during my first 12 months of training. Thank-you Kevin. Under his supervision I went on to become the Australian School-boys Bench Press Champion at the ripe old of age of 15 with a lift of 87.5 kilograms (192.5 pounds) at a HUGE (laughs) body-weight of 66 kgs (145 lbs). That was after only 6 months of training. Technique and intensity is EVERYTHING!
Kevin sold the gym to a great man called Scott who became a very close friend of mine, a fantastic training partner and the catalyst for my career in Personal Training. He looked somewhat normal in comparison to Kevin sporting a natural, balanced, muscular bodybuilder’s physique. His basic training philosophy was to hit each muscle group from every angle with perfect form designating set and exercise volume in proportion to the size of the muscle group, i.e. back being the most complex and largest received the most exercises while biceps being one of the smallest received the least. I learned a lot from him. Exercise form was always at the fore-front of his teachings.
>From Kevin I discovered that each exercise has an optimum movement path to generate maximum power safely. Scott showed me a broad range of exercises and how to apply good technique to each of them for consistent effectiveness and efficiency. I have taken these lessons with me throughout my career and applied them to my training and the hundreds of exercises that I have created myself.
Anyone who knows me will find that I am extremely particular about good exercise technique. I pay very close attention to the body position and movement pattern adjusting fine components so that the exercise is totally optimised. I must annoy the hell out of my clients sometimes. It works though.
WHY IS PERFECT EXERCISE TECHNIQUE SO IMPORTANT?
Reduced Risk Of Injury…
If you are to remain injury-free throughout your training career you must practise safe, tight, controlled lifting technique for every single repetition. If the movement is as close to biomechanical perfection as possible you will receive maximum stimulation with minimum risk. Injuries will halt your progress every time and can be very serious. Any chance to avoid them should be harnessed, implemented and retained.
Decreased ‘Cheating’ And Involvement Of Unrelated Muscle Groups…
If your form is sloppy there is a good chance that you are not hitting the target muscle as completely as you could be. As soon as your technique declines other muscle groups come into play assisting during the lift, often in an unsafe manner. A classic one is allowing your torso to swing during a bicep curl using your lower back, glutes and hamstrings to get the weight up. There is not only the danger of hurting yourself there is also the probability that you are not taking the target muscles to failure. Keep the form tight and you will stimulate the muscle safely and entirely.
Decreased Involvement And Fatigue From Ancillary Muscle Groups…
Related to the last point the execution of a perfect repetition every time will ensure the target muscle is isolated and fully fatigued before the ancillary muscles (assisting muscles) give out. To make this more clear I will describe two examples where this is a common occurrence. Example 1: when you perform a back exercise if you do not focus on engaging and isolating the targeted muscles of the back then the forearms and biceps will crash and burn before the back is fully worked. Example 2: when you perform a chest exercise if you do not focus on isolating the pectorals during the movement then the triceps and anterior deltoids will give out first impeding the progress of the chest. It is easy for ancillary muscles to come into play during an exercise if your form is sloppy because they are there to assist the movement. But because they are smaller and weaker if you do not make sure that the target muscle is completely fatigued first they will always give out holding backyour progress.
Increased Motor Neuron Innervation And Muscle Fiber Activation…
If you isolate the target muscle group and contract it slowly and intensely through the entire movement you will activate the greatest amount of muscle fibers. A safe and full range of motion (ROM) will involve muscle fibers from the origin (initial attachment) right across to the insertion (final attachment) of the muscle. A slow, intense, precise movement during the entire concentric contraction (muscle shortening) and eccentric contraction (muscle lengthening) will innervate more motor neurons ‘firing’ more muscle fibers. This will facilitate a maximum activation of the muscle fibers and total muscle contraction maximizing strength and muscle gain.
Improved Mind-Muscle Connection…
The mind-muscle connection is your ability to feel the target muscle contract completely and under total control during the execution of an exercise. Usually a muscle group that you find difficult to feel and to develop is one that you have a poor mind-muscle connection with. Consistent, strict form on all of your repetitions will help you gain control of these stubborn body-parts. The mind-muscle connection improves when the path from your motor cortex (the control centre of your brain for movement) to the working muscle becomes more efficient.
Improved Focus, Discipline, Intensity And Quality Of Training…
This level of precision for every single repetition that you perform during your workout demands a massive amount discipline, will-power and intensity. You control the movement of every exercise and apparatus as though it were part of your body. Be patient and apply it to all exercises performed until it becomes second nature. By this stage it will feel awkward to train with sloppy technique and you won’t miss it because you will become stronger and more muscular and injury-free.
COMPONENTS OF A REPETITION
1. Starting Point – where the body is in the appropriate position to begin the Repetition.
2. Concentric Contraction – where the muscle shortens as the weight is lifted through the predetermined Range of Motion (ROM). Also called ‘The Positive Phase’.
3. Mid Point – the point of greatest contraction at the top of the Repetition where you pause briefly before releasing the weight.
4. Eccentric Contraction – where the muscle lengthens as the weight is released to the Finishing Point. Also called ‘The Negative Phase’.
5. Finishing Point – same as the Starting Point.
GUIDELINES TO PERFORMING THE PERFECT REP
Learn And Practice Proper Technique…
Take the time to study the extensive step-by-step video exercise descriptions on my website http://www.GlobalWeightTraining.com. They are demonstrations personally performed by me explaining all the muscles involved, the detailed technique and what the repetitions should look like during a set. There are over 300 hundred exercises; learn them before you perform them.
Apply And Maintain Proper Technique…
Once you have learnt the exercise guidelines make sure you apply them to your training in the gym precisely and consistently. If you forget how to do something go back to the site and look it up.
Repetition Speed…
The repetition speed should for muscle growth and strength in bodybuilding, shaping and toning and for general health should be medium (1-2 seconds) during the Concentric Contraction (where the weight is lifted) and slow (2-5 seconds) during the Eccentric Contraction (where the weight is released). The exact seconds required for each phase of the repetition depends on the size of the range of motion (ROM) of each individual exercise. Example; Calf exercises have a smaller ROM so the time required to perform the repetitions slowly would be reduced. Squats, on the other hand, have a large ROM so the time required to perform the repetitions slowly would be increased. Performing exercise with speed is not without merit and it is prevalent in functional training, power-training, and sport-specific training but there is an increased risk of tissue injury with the sudden force exerted when lifting. There is also greater focus on the tendons, ligaments, bones and joints rather than the muscles.
Ancillary Muscles And Stabilizers…
You cannot perform an exercise safely or effectively unless your body is positioned in accordance with the guidelines for that exercise. This means that once you are set your ancillary muscles (the direct assisting muscles for the movement) and the stabilizers (the muscles that hold the rest of the body in the correct place) must be engaged so that a perfect repetition is performed every time. This will make your body safe, strong and functional.
Abdominals And Core Muscles…
It doesn’t matter which exercise you are performing your mid-section must be switched on for total maximum gains. The abdominals and the core inner muscles of the spine are the superstructure of the body which holds everything together under the stresses of exercise. They lock you safely into the correct position and maintain it during the set. Engaging them properly will stabilise the body, increase your total strength, increase the strength of the abdominals and core muscles themselves, protect the spine and facilitate the implementation of perfect repetitions for all exercises. * To use your mid-section properly during exercise pull your lower abs in towards the spine, pull in the obliques, contract the entire abdominal complex and lift the chest *
Symmetry And Precision Of Movement…
To be certain that both sides of your body develop evenly you must ensure that each exercise is executed symmetrically. Human bodies are never built with faultless balance and the rigours of life make that deviation from perfect symmetry even more profound. To diminish the impact of this continuing you need to train in front of a mirror as much as possible or utilise the constant critical eye of a training partner. This will allow you to supervise and fine-tune your exercise technique at all times reducing imbalances of strength, muscularity and functionality.
Range Of Motion…
Most of the time you need to use a full range of motion (ROM) to stimulate the all of the muscle fibers from the origin, across the belly (the middle bulk), to the insertion of the muscle. If you cheat and continuously use partial repetitions you will lose flexibility and miss out on muscle and strength gains from the outer angles. There is a limit, however, to how large the ROM should be. It is individual to each exercise and should be large enough for maximum muscle fiber stimulation without causing any joint or tissue injury from over-extension. There are techniques and set sequences that are based on partial repetitions but they have their own strict technique and should be used sparingly for shock tactics and variety.
Breathing…
You need to breathe properly during each repetition to maintain a continuous delivery of oxygen around the body to the working muscles. It will also reduce the build-up of carbon-dioxide. This will give you the energy to power through the set and decrease the onset of blood lactate accumulation (OBLA – that awful burn from lactic acid which is caused from glycogen being burnt for energy without the presence of oxygen). Breathing properly also takes the pressure off your cardio-vascular system facilitating normal function under conditions of high stress from intense exercise. It is important to keep the blood pressure down and unnecessary strain off the body as no-one is unbreakable. Another advantage of full, rhythmic breathing is that it will pace the tempo of your repetitions. You can’t take slow, full breaths if your reps are fast and messy.
BASIC BREATHING TECHNIQUE DURING A REPETITION
1. Take a slow, deep intake of breath as the weight is released (when the target muscle stretches and lengthens during the eccentric contraction).
2. Breath out more forcefully as the weight is lifted (when the target muscle engages and shortens during the concentric contraction)
3. There are alternate breathing techniques but this one is simple and safe so remember: breathe in when the weight is released and breathe out when the weight is lifted.
INTENSITY
Finally we come to my favourite word; Intensity. To cause the greatest amount of muscle fiber damage and to induce growth producing chemistry within the body you need to push each set to absolute failure or beyond. By that I mean that you make sure you grind out each repetition with perfect technique until it is not possible to perform another without losing your form. To go beyond failure you must utilise a training partner or spotter or perform intensity increasing techniques which are described on our website http://www.GlobalWeightTraining.com. You must however maintain precise technique for each repetition throughout the set no matter what your goal is or how far you push yourself.
There you have it my friends. I have given you the key. Place it in the lock and turn it. Don’t look back. There is so much out there to learn, understand and apply to your training. You may get a little lost among it all but if you know how to perform ‘The Perfect Rep’ every time the most basic element of successful training will be with you forever. Good luck and have fun…
About The Author
Joey Sheather is the head trainer at Global Weight Training, which provides step-by-step instructions on how to get into shape in the shortest possible time.
Tuesday, March 3, 2009
Sunday, March 1, 2009
Cure Arthritis Naturally- Are Painkillers Causing More Pain than Relief
Your arthritis is flaring up again and you immediately go to the medicine cabinet and pop a painkiller. After an hour you might not feel a thing but did you cause more future pain than relief?
The answer to that question is complicated but more often than not; the answer is Yes, you did cause more harm than good! But, you are part of the almost 40 million arthritic victims who might be using painkillers to treat their arthritis. So let me ask you?
Have you used a painkiller in the last week to treat the pain from a hurting joint?
Has your doctor ever prescribed a painkiller for your arthritic pain?
Are you wondering if taking these synthetic medications might become a lifetime pattern?
If you answered 'yes' to any of these questions, you should know that you can cure arthritis naturally and throw away the painkillers that might be causing more future pain than relief. And you could do that in less than three weeks.
The Problem with Painkillers
Personally, I believe painkillers do have their place in society. As a natural health guru, I have even taken my fair share of pain killers to remedy a headache or a sore back. But, the problem begins when people mix arthritis and pain killers. Let me explain.
First off, it is important to know that curing arthritis can only occur if you begin to rebuild your cartilage or rebuild your muscles around the afflicted joint. Typically, arthritis sufferers take some form of medication to reduce the inflammation and eliminate the pain. However, the problem occurs when the joint is aching and the brain is not registering it. You might go the whole day thinking you felt great but in the process, take 6 months off the life of the stressed joint without even knowing it. With that said, the unaware arthritic patient severely hurts the joint and the existing cartilage.
Think about that time when you were driving and the 'check engine' light comes on. By putting black tape over the light, you might forget about the problem; but you will eventually have to deal with a bigger problem. This is very similar to taking painkillers to treat your arthritis pain.
Finally, painkillers could also cause bleeding or other intestinal problems which could be fatal. In fact, last year it was reported that over 2,000 arthritic sufferers died because of intestinal problems due to conventional treatments.
Allow Your Body to Help
If you have done any studying on the human body, you will know that it is a pretty miraculous organism. Even Einstein said that studying the human body gives him his belief in an intelligent creator. But whatever, your beliefs; the human body was no accident.
Even the most respected scientists are dumbfounded at how intricate and amazing the human body is. And arthritic doctors and researchers are just as dumbfounded. Because the human body can actually cure arthritis naturally with fitness, proper dieting, and proper vitamins and minerals.
And most of this research wasn't discovered until this past decade when scientists began looking at diets and lifestyles of primitive tribes.
But the mysterious thing was that not one arthritis case could be discovered?
Curing Arthritis Naturally and Permanently
I don't blame you for being skeptical. Most of our thousands of customers were skeptical at first but tried our report's recommendations because of our guaranteed-results promise. But, if you are a little curious about the natural treatment; here are some recommendations that will allow you to begin to feel some results in the next couple weeks.
5 Tips for Treatment
1. What are you drinking? Begin a can fast immediately and that begins with your beverages. If something is canned or processed, it has preservatives and many synthetic ingredients that you can barely pronounce. Begin this week with a water flush which could be difficult but is doable. For the caffeine kick in the morning eat your favorite choice of apple. Again, difficult but doable.
2. Your sugar intake! Arthritis has been associated with high levels of sugar. Begin to wean yourself off of sweets and replace it with your favorite fruit or smoothie.
3. Workout! I bet you never thought you would hear those words. But you must begin a weight training program to build up muscle mass to support your body and joints. Though you might gain some weight (muscle weighs more than fat); you will look a lot slimmer and feel a ton better. Our report has some great suggestions for beginners or novices.
4. You Diet! This is one of the biggest problems leading to the pain. A good rule of thumb is always go fresh and healthy. If it is processed or canned; it is usually bad for your body. For pages of information about your nutrition and dieting; see our website today.
5. Breathe! Most people's bodies are starving for oxygen. To discover how you can give your joints more oxygen and less pain; learn about 3 breathing exercises that you can do at work and the proper posture rule.
6. Finally, deer velvet. Here is your free-be. Deer velvet is the secret agent that will help re-build your cartilage. To discover more about this Russian discovery, please check out our site.
What supplements will save me from pain? What vitamins does my body lack? What breathing exercises (you can do at work) will blast oxygen to my joints. Why does your body need a toxin flush? What foods should you eat and NOT eat? What herbs have helped millions of sufferers? And what can we learn from a deer about arthritis and rebuilding joint cartilage?
If you want to cure arthritis naturally, that will save you from the medication and the surgery, please check out our Arthritis Natural Treatment Report that gives a step-by-step remedy and is guaranteed to show results. You can start your treatment today by visiting our safe and secure website.
http://www.www-arthritis.com/akarth
The answer to that question is complicated but more often than not; the answer is Yes, you did cause more harm than good! But, you are part of the almost 40 million arthritic victims who might be using painkillers to treat their arthritis. So let me ask you?
Have you used a painkiller in the last week to treat the pain from a hurting joint?
Has your doctor ever prescribed a painkiller for your arthritic pain?
Are you wondering if taking these synthetic medications might become a lifetime pattern?
If you answered 'yes' to any of these questions, you should know that you can cure arthritis naturally and throw away the painkillers that might be causing more future pain than relief. And you could do that in less than three weeks.
The Problem with Painkillers
Personally, I believe painkillers do have their place in society. As a natural health guru, I have even taken my fair share of pain killers to remedy a headache or a sore back. But, the problem begins when people mix arthritis and pain killers. Let me explain.
First off, it is important to know that curing arthritis can only occur if you begin to rebuild your cartilage or rebuild your muscles around the afflicted joint. Typically, arthritis sufferers take some form of medication to reduce the inflammation and eliminate the pain. However, the problem occurs when the joint is aching and the brain is not registering it. You might go the whole day thinking you felt great but in the process, take 6 months off the life of the stressed joint without even knowing it. With that said, the unaware arthritic patient severely hurts the joint and the existing cartilage.
Think about that time when you were driving and the 'check engine' light comes on. By putting black tape over the light, you might forget about the problem; but you will eventually have to deal with a bigger problem. This is very similar to taking painkillers to treat your arthritis pain.
Finally, painkillers could also cause bleeding or other intestinal problems which could be fatal. In fact, last year it was reported that over 2,000 arthritic sufferers died because of intestinal problems due to conventional treatments.
Allow Your Body to Help
If you have done any studying on the human body, you will know that it is a pretty miraculous organism. Even Einstein said that studying the human body gives him his belief in an intelligent creator. But whatever, your beliefs; the human body was no accident.
Even the most respected scientists are dumbfounded at how intricate and amazing the human body is. And arthritic doctors and researchers are just as dumbfounded. Because the human body can actually cure arthritis naturally with fitness, proper dieting, and proper vitamins and minerals.
And most of this research wasn't discovered until this past decade when scientists began looking at diets and lifestyles of primitive tribes.
But the mysterious thing was that not one arthritis case could be discovered?
Curing Arthritis Naturally and Permanently
I don't blame you for being skeptical. Most of our thousands of customers were skeptical at first but tried our report's recommendations because of our guaranteed-results promise. But, if you are a little curious about the natural treatment; here are some recommendations that will allow you to begin to feel some results in the next couple weeks.
5 Tips for Treatment
1. What are you drinking? Begin a can fast immediately and that begins with your beverages. If something is canned or processed, it has preservatives and many synthetic ingredients that you can barely pronounce. Begin this week with a water flush which could be difficult but is doable. For the caffeine kick in the morning eat your favorite choice of apple. Again, difficult but doable.
2. Your sugar intake! Arthritis has been associated with high levels of sugar. Begin to wean yourself off of sweets and replace it with your favorite fruit or smoothie.
3. Workout! I bet you never thought you would hear those words. But you must begin a weight training program to build up muscle mass to support your body and joints. Though you might gain some weight (muscle weighs more than fat); you will look a lot slimmer and feel a ton better. Our report has some great suggestions for beginners or novices.
4. You Diet! This is one of the biggest problems leading to the pain. A good rule of thumb is always go fresh and healthy. If it is processed or canned; it is usually bad for your body. For pages of information about your nutrition and dieting; see our website today.
5. Breathe! Most people's bodies are starving for oxygen. To discover how you can give your joints more oxygen and less pain; learn about 3 breathing exercises that you can do at work and the proper posture rule.
6. Finally, deer velvet. Here is your free-be. Deer velvet is the secret agent that will help re-build your cartilage. To discover more about this Russian discovery, please check out our site.
What supplements will save me from pain? What vitamins does my body lack? What breathing exercises (you can do at work) will blast oxygen to my joints. Why does your body need a toxin flush? What foods should you eat and NOT eat? What herbs have helped millions of sufferers? And what can we learn from a deer about arthritis and rebuilding joint cartilage?
If you want to cure arthritis naturally, that will save you from the medication and the surgery, please check out our Arthritis Natural Treatment Report that gives a step-by-step remedy and is guaranteed to show results. You can start your treatment today by visiting our safe and secure website.
http://www.www-arthritis.com/akarth
Home Remedies for Constipation – Constipation Relief Tips
Irregularity amounts to constipation. Constipation is related to the digestive system. It is a condition that affects the individual by a hardening of feces, which experience biological difficulty in egesting. Extreme discomfort and outright pain is inflicted upon the afflicted. If not treated, in its early stages by home remedies for constipation bowel obstruction can develop. Dietary, hormonal, anatomical, side effects of medications, illnesses or disorder are the major causes of constipation.
Amid the process of considerations towards home remedies for constipation is for the ailing individual to initially identify the circumstances of their respective condition. Defining constipation is realized through the following determinations – inconsistent movement of the bowels, as in three or less fecal evacuations within a week; complications upon defecation, involving considerable straining or pushing, at a minimum of higher intensity of twenty-five percent, associated with a internal sensing of hardened stools; upon the process of defecation, an insufficient evacuation of the bowels. Hence, as the afflicted has ascertained the intensity of the constipation, a better judgment can be implored in a treatment within home remedies for constipation.
Detecting the cause of an individual's constipation is quite significant, in both alleviating and avoiding a reoccurrence of the condition within the digestive system. Such self-analysis will significantly aid in the choice of home remedies for constipation. The more common contributors to bouts of constipation include inadequate chewing of food; lack of ample ingest of fluids in creating dehydration; excessive mineral intakes of aluminum, calcium and iron; limited or decreased locomotion in physical activity; onset of hypothyroidism, in decreasing the actions of the thyroid glands; hypokalemia; injury to the anus and sphincter; prescriptions, to include codeine, loperamide, morphine, and particular antidepressants of a tricyclic composition; underlying illnesses; inherent and acute porphyria; unintentional poisoning through lead; suppressed defecation, clinically termed as dyschezia; intestinal or rectal constrictions, which impede the passage of feces; Strictures, clinically referred to as stenosis; diverticula, whereas certain food particles become trapped within various pockets of the digestive system; tissues involving the areas of the bowels in the development of tumors; a foreign matter of embodiment, termed as a bezoar; anxiety or unfamiliarity with environment, clinically referred to as psychosomatic constipation; irritable bowel syndrome, that is associated with constipation of a predominant circumstance, to include intense abdominal pain and discomfort; cessation of the smoking of tobacco; surgery to the abdomen; and childbirth. Some form of home remedies for constipation can aid all of the proceeding maladies.
For those individuals who are not presenting complex medical problems, though are suffering from constipation, can greatly benefit from a number of practical and dietary consumables as home remedies for constipation. In such proven argument against over-the-counter and non-prescribed usage of retail laxatives, as these forms of relief from constipation can lead to an issue, whereas the action of the chronically afflicted individual's bowels develop a co-dependency upon increased use of such formulations. Therefore, in normal case scenarios, home remedies for constipation are the options preferred by general consensus. Such forms of natural intervention, in the alleviation of constipation, include the afflicted individual's adequate intake of liquids, mainly good quality water, along with fibers from a dietary source. The fiber options are merely the inclusion of ample vegetables, fruits and whole grain breads, to incorporate a better balance in the daily diet, along with such considerations in supplementing the diet of the ailing with linseeds, all, to encourage the natural approach towardshome remedies for constipation.
Other approaches in the relieving of constipation, from an alternative and practical mode, which supports physical or mechanical home remedies for constipation include such supportive treatments as colonic irrigation; enemas of naturally-based composition; adequate exercise; diet budgeting, as to balance intake, as appropriate; and certain herbs.
Focusing on exercise as to one of the natural relievers in pursuit of home remedies for constipation, is, perhaps, more of a preventative measure towards the avoidance in the progressive development of undesirable constipation. Exercising, among home remedies for constipation can be tailored to suit any or most individuals' lifestyles to some level or degree.
In conclusion, barring other medical issues that may possibly contribute or complicate, where constipation is an issue, home remedies for constipation is among the optimal choices.
Amid the process of considerations towards home remedies for constipation is for the ailing individual to initially identify the circumstances of their respective condition. Defining constipation is realized through the following determinations – inconsistent movement of the bowels, as in three or less fecal evacuations within a week; complications upon defecation, involving considerable straining or pushing, at a minimum of higher intensity of twenty-five percent, associated with a internal sensing of hardened stools; upon the process of defecation, an insufficient evacuation of the bowels. Hence, as the afflicted has ascertained the intensity of the constipation, a better judgment can be implored in a treatment within home remedies for constipation.
Detecting the cause of an individual's constipation is quite significant, in both alleviating and avoiding a reoccurrence of the condition within the digestive system. Such self-analysis will significantly aid in the choice of home remedies for constipation. The more common contributors to bouts of constipation include inadequate chewing of food; lack of ample ingest of fluids in creating dehydration; excessive mineral intakes of aluminum, calcium and iron; limited or decreased locomotion in physical activity; onset of hypothyroidism, in decreasing the actions of the thyroid glands; hypokalemia; injury to the anus and sphincter; prescriptions, to include codeine, loperamide, morphine, and particular antidepressants of a tricyclic composition; underlying illnesses; inherent and acute porphyria; unintentional poisoning through lead; suppressed defecation, clinically termed as dyschezia; intestinal or rectal constrictions, which impede the passage of feces; Strictures, clinically referred to as stenosis; diverticula, whereas certain food particles become trapped within various pockets of the digestive system; tissues involving the areas of the bowels in the development of tumors; a foreign matter of embodiment, termed as a bezoar; anxiety or unfamiliarity with environment, clinically referred to as psychosomatic constipation; irritable bowel syndrome, that is associated with constipation of a predominant circumstance, to include intense abdominal pain and discomfort; cessation of the smoking of tobacco; surgery to the abdomen; and childbirth. Some form of home remedies for constipation can aid all of the proceeding maladies.
For those individuals who are not presenting complex medical problems, though are suffering from constipation, can greatly benefit from a number of practical and dietary consumables as home remedies for constipation. In such proven argument against over-the-counter and non-prescribed usage of retail laxatives, as these forms of relief from constipation can lead to an issue, whereas the action of the chronically afflicted individual's bowels develop a co-dependency upon increased use of such formulations. Therefore, in normal case scenarios, home remedies for constipation are the options preferred by general consensus. Such forms of natural intervention, in the alleviation of constipation, include the afflicted individual's adequate intake of liquids, mainly good quality water, along with fibers from a dietary source. The fiber options are merely the inclusion of ample vegetables, fruits and whole grain breads, to incorporate a better balance in the daily diet, along with such considerations in supplementing the diet of the ailing with linseeds, all, to encourage the natural approach towardshome remedies for constipation.
Other approaches in the relieving of constipation, from an alternative and practical mode, which supports physical or mechanical home remedies for constipation include such supportive treatments as colonic irrigation; enemas of naturally-based composition; adequate exercise; diet budgeting, as to balance intake, as appropriate; and certain herbs.
Focusing on exercise as to one of the natural relievers in pursuit of home remedies for constipation, is, perhaps, more of a preventative measure towards the avoidance in the progressive development of undesirable constipation. Exercising, among home remedies for constipation can be tailored to suit any or most individuals' lifestyles to some level or degree.
In conclusion, barring other medical issues that may possibly contribute or complicate, where constipation is an issue, home remedies for constipation is among the optimal choices.
Female Pattern Baldness: Diagnosis and Treatments
Clinical features of pattern baldness in women usually occur during early teens and late middle age. This is shown by the gradual thinning of hair over the frontal area. Usually, pattern baldness in women is not accompanied by increased shedding of hair, but unlike telogen effluvium, hair loss may be seen from the start. The scalp becomes more and more visible as the disease progresses.
Most of the time, the central part of the head widens due to diffused reduction of the hair’s density, which involves the frontal scalp and crown. Some women may experience hair loss on some small areas of the frontal scalp while others may experience the effect on the entire scalp including the areas of parietal and occipital. During hair loss, women usually retain a rim of hair along the frontal hairline.
Laboratory Evaluation
Most women with pattern baldness have normal menstruation, normal fertility, and normal endocrine function, including correct levels of circulating androgens. Therefore, they would only need extensive hormonal testing when symptoms and signs of androgen excess become really visible. Laboratory measurement of serum total or free testosterone, dehydroepiandrosterone sulfate and prolactin are appropriate when hirsutism, severe unresponsive cystic acne, virilization, or galactorrhoea are present. Measurement of serum thyrotropin, serum iron and ferritin, and complete blood count may eliminate common causes of hair loss.
Differential Diagnosis of Androgenetic Alopecia
Androgenetic alopecia in women can be confused with the former condition. This is in spite of the fact that features of chronic telogen effluvium are distinct. Anyway, horizontal sections of a scalp biopsy help to distinguish the two conditions once the ratio of terminal hairs shrinks.
Morphology
As time goes by, the hairs in pattern baldness become progressively miniaturized. These hairs include the papillae and matrices, as well as the hair shafts. However, the degree of hair loss in women is not as extreme as it is with some men. Women with pattern hair loss have a mosaic of variable-diameter hairs in the affected region of the top of the scalp. Increased spacing between hairs makes the central part appear wider over the frontal scalp compared to the occipital scalp.
In some cases, hair volume may still appear normal but the hair would stop growing to its previous length and normally results to thin distal ends. Female pattern hair loss is seen on women by visual decrease in hair density while in men, it is by baldness on the affected areas.
Treatment of Androgenetic Alopecia
Hair loss is a result of abnormal hair cycle. Because of this, it is theoretically reversible. However, the current treatment options have limits in their performance and in some cases, only small improvements in hair density can be seen. Advanced pattern baldness may already be difficult to treat because irreparable damages may have already taken place on the follicular stem cell when inflammation surrounded the bulge area of the follicle. Some systematic treatment plans for this case include:
• The current treatment for pattern baldness is Minoxidil. The exact mechanism by which Minoxidil works is not known but the treatment appears to affect the hair follicle in three ways: it increases the span of time follicles spend in anagen, it rouses follicles that are in catagen and it enlarges the actual follicles. In effect, vellus hairs enlarge and are converted to terminal hairs, and shedding is reduced.
• Exogenous estrogen can be used to treat pattern baldness, but this regimen is no longer much in use because of Minoxidil’s efficacy.
• Finasteride has been effective on men with pattern baldness but definitely it was risky on women. This regimen is not advisable for women who are still in their childbearing age because of the presence of 5a-reductase inhibitors that may cause external genitalia abnormalities in male fetuses.
• Hairstyling, teasing, coloring, permanents, and the use of hair spray are means of coping with the cosmetic effects of pattern baldness. However, when the hair loss is grave, the affected person may opt to use wigs.
• Hair transplantation is another option since it has already been accepted in treating pattern baldness on men. Now, it is also being used to treat female hair loss although only a very few women go for this type of treatment because of the cost and the possible trauma that may go with it.
• For those women who have encountered ineffective and unsuccessful treatments for hair loss, surgery may be another option and thus, the most suited method for them.
Conclusion
Pattern hair loss in women is made up of many factors whose traits are genetically determined. It is possible that both androgen-dependent and androgen-independent mechanisms contribute to this strange form of hair loss. In women, it is usually patterned with the most marked thinning over the frontal and parietal scalp, and with greater density over the occipital scalp. Unusual hair loss in women may frustrate self-esteem, psychological well being, and body image. Because of this, it is quite vital for the physician to inform their affected patients that hair loss could bring about adverse effects on the quality of a person’s life.
Most of the time, the central part of the head widens due to diffused reduction of the hair’s density, which involves the frontal scalp and crown. Some women may experience hair loss on some small areas of the frontal scalp while others may experience the effect on the entire scalp including the areas of parietal and occipital. During hair loss, women usually retain a rim of hair along the frontal hairline.
Laboratory Evaluation
Most women with pattern baldness have normal menstruation, normal fertility, and normal endocrine function, including correct levels of circulating androgens. Therefore, they would only need extensive hormonal testing when symptoms and signs of androgen excess become really visible. Laboratory measurement of serum total or free testosterone, dehydroepiandrosterone sulfate and prolactin are appropriate when hirsutism, severe unresponsive cystic acne, virilization, or galactorrhoea are present. Measurement of serum thyrotropin, serum iron and ferritin, and complete blood count may eliminate common causes of hair loss.
Differential Diagnosis of Androgenetic Alopecia
Androgenetic alopecia in women can be confused with the former condition. This is in spite of the fact that features of chronic telogen effluvium are distinct. Anyway, horizontal sections of a scalp biopsy help to distinguish the two conditions once the ratio of terminal hairs shrinks.
Morphology
As time goes by, the hairs in pattern baldness become progressively miniaturized. These hairs include the papillae and matrices, as well as the hair shafts. However, the degree of hair loss in women is not as extreme as it is with some men. Women with pattern hair loss have a mosaic of variable-diameter hairs in the affected region of the top of the scalp. Increased spacing between hairs makes the central part appear wider over the frontal scalp compared to the occipital scalp.
In some cases, hair volume may still appear normal but the hair would stop growing to its previous length and normally results to thin distal ends. Female pattern hair loss is seen on women by visual decrease in hair density while in men, it is by baldness on the affected areas.
Treatment of Androgenetic Alopecia
Hair loss is a result of abnormal hair cycle. Because of this, it is theoretically reversible. However, the current treatment options have limits in their performance and in some cases, only small improvements in hair density can be seen. Advanced pattern baldness may already be difficult to treat because irreparable damages may have already taken place on the follicular stem cell when inflammation surrounded the bulge area of the follicle. Some systematic treatment plans for this case include:
• The current treatment for pattern baldness is Minoxidil. The exact mechanism by which Minoxidil works is not known but the treatment appears to affect the hair follicle in three ways: it increases the span of time follicles spend in anagen, it rouses follicles that are in catagen and it enlarges the actual follicles. In effect, vellus hairs enlarge and are converted to terminal hairs, and shedding is reduced.
• Exogenous estrogen can be used to treat pattern baldness, but this regimen is no longer much in use because of Minoxidil’s efficacy.
• Finasteride has been effective on men with pattern baldness but definitely it was risky on women. This regimen is not advisable for women who are still in their childbearing age because of the presence of 5a-reductase inhibitors that may cause external genitalia abnormalities in male fetuses.
• Hairstyling, teasing, coloring, permanents, and the use of hair spray are means of coping with the cosmetic effects of pattern baldness. However, when the hair loss is grave, the affected person may opt to use wigs.
• Hair transplantation is another option since it has already been accepted in treating pattern baldness on men. Now, it is also being used to treat female hair loss although only a very few women go for this type of treatment because of the cost and the possible trauma that may go with it.
• For those women who have encountered ineffective and unsuccessful treatments for hair loss, surgery may be another option and thus, the most suited method for them.
Conclusion
Pattern hair loss in women is made up of many factors whose traits are genetically determined. It is possible that both androgen-dependent and androgen-independent mechanisms contribute to this strange form of hair loss. In women, it is usually patterned with the most marked thinning over the frontal and parietal scalp, and with greater density over the occipital scalp. Unusual hair loss in women may frustrate self-esteem, psychological well being, and body image. Because of this, it is quite vital for the physician to inform their affected patients that hair loss could bring about adverse effects on the quality of a person’s life.
How To Get A Man To Quit Smoking
It’s my job to hypnotize people to stop smoking. I also hypnotize people to create outrageous new possibilities in their lives. But helping people rid themselves of a life-threatening, debilitating habit is what makes me jump out of bed in the morning.
So if you’d like to know how to help a man make the decision and take the actions to stop smoking, you’re in the right place. But you need to understand some things first:
1. Men Vs. Women Smokers
Many of my smoking cessation clients are women. They awaken one day with this feeling inside and say: I’m going to stop smoking!
Sometimes it’s because they want to get pregnant. Or because they worry about the link between smoking and various cancers, heart conditions, or other diseases that affect women. Sometimes it’s because they know they smell like smoke, or they’re wasting money, or it’s getting harder to breathe when they exercise.
Sometimes it’s because a cute little girl said, “Mommy, I wanna smoke, just like you.”
So they make the decision, and then call me and ask how soon they can come in. If I said, “Five minutes from now,” they’d manage to arrive on time, no matter how far away they live. That’s how women smokers act when they quit for good. But men? Well…
2. Men Are Different And What That Means
I’m going to be doing some generalizing here, so buckle your seatbelt and know that I’m trying to make important points that apply to many male smokers, if not all. Mea culpa, but I believe it’s important.
To a man, smoking means something different than to a woman.
To a woman (alert: I’m generalizing again), it’s a way to hang out with her smoking friends; something to do with her hands; an ill-advised method for keeping her weight down (she believes) and a way to create some smoke curls that (she believes) make her look elegant, graceful, and interesting.
To a man, though he won’t admit it, it’s tied up with his manhood.
It doesn’t really matter how, when or why he began smoking, but here are the favorites:
he learned at his father’s knee
he tried his first cigarette with a crowd of other boys
he took it up because John Wayne smoked
he wanted to rebel
he wanted to feel okay as a loner
he’ll look like he’s doing something so the woman he loves will leave him alone
he smokes outside his office building so he can bond with his boss
he started (again) because George Clooney looked so cool smoking in Good Night and Good Luck (substitute any hot male star in any noteworthy film)
Regardless which scenario, it’s about masculinity and what that means to him.
3. Ways To Encourage A Man To Stop Smoking
There are four or five solid ways to get a guy to stop smoking. And a hundred ways to make him smoke more in your attempt to get him to stop. If you’re a woman who loves a man who smokes, you know many of the hundred. When I retire, I may compile them all. In the meantime, here are some of the ways that have been tried.
4. Worst Ways
nagging him
getting his mother to nag him
showing him articles that say smoking = death
showing him articles that say smoking leads to a long list of horrible diseases
asking his doctor to tell him, especially if he finds out you did
saying he stinks, literally
saying you won’t have sex with him if he continues to smoke
saying his cough sounds symptomatic of something horrible
reminding him he swore he would stop
naming friends, relatives and celebrities who are ill or dead due to smoking
These don’t work because for most men because every time you make the argument, it will trigger an answer that proves it’s not true for him. Remind him that so-and-so died of lung cancer, and he’ll remember that so-and-so smoked filterless cigarettes, smoked more often and longer.
Every time you nag, he’ll offer himself a counter-example. Every time you demonstrate why he shouldn’t smoke, he’ll see how his situation is different.
Soon he may tune out your voice entirely when he knows a stop-smoking argument is coming.
5. Best Ways
A. He discovers for himself—physical effects in his own body, or stories about a close friend who is very sick, or news stories, or a very smart doctor who knows how to talk to men directly without being an alarmist. He makes the decision.
B. A child tells him, innocently and disingenuously. Kids say the darnedest things. And spoken with such innocence, it could make a stone cry. Especially if the child is the man’s own blood. (Bribery is okay for this good cause; just make sure the kid stays quiet.)
C. He reads an article that hits so close to home, he can’t ignore it. He just “happened” to find this article in the house.
D. He hears from his wife or a beloved daughter these words: “I’m having a baby!” A first (grand)child or a late-in-life baby are especially compelling.
E. A combination of any of the above.
6. What To Say When A Man Tells You He Is Stopping Smoking
Be pleasantly surprised, even if you were prepping this for months. Be pleased, and don’t offer to help. Let him ask.
Avoid saying “It’s about time” or “I told you you’d better.” Instead try “That’s great.” Then stop. If he looks like he is trusting you not to nag, you might quietly add “Can I do anything?” but if you’ve been a nag, steer clear of even that.
Don’t ask about his progress, let him tell you. If he chooses to talk, be supportive and proud of him, as if the idea was all his. Because, truthfully, it was.
Enjoy knowing you got what you wanted. Keep this enjoyment private
So if you’d like to know how to help a man make the decision and take the actions to stop smoking, you’re in the right place. But you need to understand some things first:
1. Men Vs. Women Smokers
Many of my smoking cessation clients are women. They awaken one day with this feeling inside and say: I’m going to stop smoking!
Sometimes it’s because they want to get pregnant. Or because they worry about the link between smoking and various cancers, heart conditions, or other diseases that affect women. Sometimes it’s because they know they smell like smoke, or they’re wasting money, or it’s getting harder to breathe when they exercise.
Sometimes it’s because a cute little girl said, “Mommy, I wanna smoke, just like you.”
So they make the decision, and then call me and ask how soon they can come in. If I said, “Five minutes from now,” they’d manage to arrive on time, no matter how far away they live. That’s how women smokers act when they quit for good. But men? Well…
2. Men Are Different And What That Means
I’m going to be doing some generalizing here, so buckle your seatbelt and know that I’m trying to make important points that apply to many male smokers, if not all. Mea culpa, but I believe it’s important.
To a man, smoking means something different than to a woman.
To a woman (alert: I’m generalizing again), it’s a way to hang out with her smoking friends; something to do with her hands; an ill-advised method for keeping her weight down (she believes) and a way to create some smoke curls that (she believes) make her look elegant, graceful, and interesting.
To a man, though he won’t admit it, it’s tied up with his manhood.
It doesn’t really matter how, when or why he began smoking, but here are the favorites:
he learned at his father’s knee
he tried his first cigarette with a crowd of other boys
he took it up because John Wayne smoked
he wanted to rebel
he wanted to feel okay as a loner
he’ll look like he’s doing something so the woman he loves will leave him alone
he smokes outside his office building so he can bond with his boss
he started (again) because George Clooney looked so cool smoking in Good Night and Good Luck (substitute any hot male star in any noteworthy film)
Regardless which scenario, it’s about masculinity and what that means to him.
3. Ways To Encourage A Man To Stop Smoking
There are four or five solid ways to get a guy to stop smoking. And a hundred ways to make him smoke more in your attempt to get him to stop. If you’re a woman who loves a man who smokes, you know many of the hundred. When I retire, I may compile them all. In the meantime, here are some of the ways that have been tried.
4. Worst Ways
nagging him
getting his mother to nag him
showing him articles that say smoking = death
showing him articles that say smoking leads to a long list of horrible diseases
asking his doctor to tell him, especially if he finds out you did
saying he stinks, literally
saying you won’t have sex with him if he continues to smoke
saying his cough sounds symptomatic of something horrible
reminding him he swore he would stop
naming friends, relatives and celebrities who are ill or dead due to smoking
These don’t work because for most men because every time you make the argument, it will trigger an answer that proves it’s not true for him. Remind him that so-and-so died of lung cancer, and he’ll remember that so-and-so smoked filterless cigarettes, smoked more often and longer.
Every time you nag, he’ll offer himself a counter-example. Every time you demonstrate why he shouldn’t smoke, he’ll see how his situation is different.
Soon he may tune out your voice entirely when he knows a stop-smoking argument is coming.
5. Best Ways
A. He discovers for himself—physical effects in his own body, or stories about a close friend who is very sick, or news stories, or a very smart doctor who knows how to talk to men directly without being an alarmist. He makes the decision.
B. A child tells him, innocently and disingenuously. Kids say the darnedest things. And spoken with such innocence, it could make a stone cry. Especially if the child is the man’s own blood. (Bribery is okay for this good cause; just make sure the kid stays quiet.)
C. He reads an article that hits so close to home, he can’t ignore it. He just “happened” to find this article in the house.
D. He hears from his wife or a beloved daughter these words: “I’m having a baby!” A first (grand)child or a late-in-life baby are especially compelling.
E. A combination of any of the above.
6. What To Say When A Man Tells You He Is Stopping Smoking
Be pleasantly surprised, even if you were prepping this for months. Be pleased, and don’t offer to help. Let him ask.
Avoid saying “It’s about time” or “I told you you’d better.” Instead try “That’s great.” Then stop. If he looks like he is trusting you not to nag, you might quietly add “Can I do anything?” but if you’ve been a nag, steer clear of even that.
Don’t ask about his progress, let him tell you. If he chooses to talk, be supportive and proud of him, as if the idea was all his. Because, truthfully, it was.
Enjoy knowing you got what you wanted. Keep this enjoyment private
Kidney Stones Report- Try a Natural Kidney Stones Cure before Lithotripsy
If you have kidney stones then your doctor probably has suggested lithotripsy. The newest kidney stones treatment has been label as the least painful and most efficient treatment by some doctors. And they are correct. However, did your doctor tell you that you can also try a natural kidney stones cure to dissolve and pass your kidney stones at the comfort of your own home. Probably not!
If you are among the more than one million Americans who will treat kidney stones this year; you might want to pay close attention! Because though your doctor does have a professional opinion about how you should treat your kidney stones, your doctor also has his interests and his profession in mind. In other words, the medical profession would lose billions of dollars each year if all kidney stone sufferers turned to natural health.
And before we go any further… Fact! Almost 90% of kidney stones can be dissolved with an acidic drink flush which naturally dissolves calcium-formed kidney stones.
Lithotripsy- Cancel Your Treatment!
I am sure your doctor has given you details about your treatment. But if you have forgot! Lithotripsy is a shortened word for extracorporeal shockwave lithotripsy which is a medical procedure that is painless, non-invasive (they don't cut you open) and can be performed under one hour.
Lithotripsy has been gaining popularity because patients remain conscious during the treatment which could take place on a water-filled mattress or a shallow tub of water. The doctors use x-rays to locate the kidney stones and apply external bursts of high-energy shockwaves to where the stones are located. Between 60 to 120 shocks per minute will be delivered to the area which will cause the stones to break into smaller pieces allowing them to pass through the system.
You will be able to leave that day.
But do you need to spend 1-2 paychecks for a kidney stones treatment?
Money Doesn't Grow on Trees
I have always been amused by this expression but I wish I could make a banner and show it to the most lucrative industry to the 21st century, the medical industry. And when it comes to kidney stones, the medical industry is making a killing. In fact, I have some customers who have spent over $20,000+ for their kidney stones alone after multiple treatments and surgeries. But does it really have to be this way?
I would disagree! Though lithotripsy is highly effective, you can save thousands of dollars by dissolving and preventing future kidney stones at home.
What do you think people did when they had kidney stones fifty years ago? Probably not surgery like we know it now! Most people's kidney stones would pass on their own by a little altering of the diet. And most people didn't realize it until the pain was gone and forgotten. And some didn't realize they were doing exactly what they should be… drinking water and eating acidic foods.
Prevention is the Best Medicine
After you dissolve and pass your kidney stones with our Kidney Stones Report. We would recommend the following kidney stones prevention tips. As a wise sage once said, "Prevention is the Best Medicine".
1. Drink Water. Most people get kidney stones because they don't drink enough water. You should have a goal to drink 10-12 glasses of water each day. A good rule of thumb is to drink half of your body weight in ounces each day.
2. Vitamin Intake. Vitamin C and D can increase your risk of kidney stones when you take more than the daily recommendations. Read the labels and follow them closely.
3. Calcium Intake. Though you might think it would be better to get less calcium, after all, kidney stones are typically made up of calcium. This is incorrect! You should actually aim to get your recommended amount of calcium each day.
4. Low Sodium. You should also cut the sodium out of your diet. Begin by trying to get less than 2400 mg per day. If you are a healthy eater; you are probably good to go. If you don't even know where the food labels are located; it might be time to get an introductory course of food labels. Take a look today.
5. Low Protein. You should also try to decrease your protein intake. If you are meat and potatoes person; this tip might apply to you. However, most people are not going to fall in this category.
6. Your Weight. Being overweight or obese can also be a cause for kidney stones. You should begin to learn how to maintain a healthy weight. Do you know what your body mass index (BMI) is? Do you have a bigger waist than you should? Our Kidney Stones Report can give you helpful tips to lose body fat and feel like you want.
7. Inactivity. Most of our jobs are conducive to inactiveness but you should try to stay active regularly. Go to the gym. Go for a hike. Do some yard work.
If you are among the more than one million Americans who will treat kidney stones this year; you might want to pay close attention! Because though your doctor does have a professional opinion about how you should treat your kidney stones, your doctor also has his interests and his profession in mind. In other words, the medical profession would lose billions of dollars each year if all kidney stone sufferers turned to natural health.
And before we go any further… Fact! Almost 90% of kidney stones can be dissolved with an acidic drink flush which naturally dissolves calcium-formed kidney stones.
Lithotripsy- Cancel Your Treatment!
I am sure your doctor has given you details about your treatment. But if you have forgot! Lithotripsy is a shortened word for extracorporeal shockwave lithotripsy which is a medical procedure that is painless, non-invasive (they don't cut you open) and can be performed under one hour.
Lithotripsy has been gaining popularity because patients remain conscious during the treatment which could take place on a water-filled mattress or a shallow tub of water. The doctors use x-rays to locate the kidney stones and apply external bursts of high-energy shockwaves to where the stones are located. Between 60 to 120 shocks per minute will be delivered to the area which will cause the stones to break into smaller pieces allowing them to pass through the system.
You will be able to leave that day.
But do you need to spend 1-2 paychecks for a kidney stones treatment?
Money Doesn't Grow on Trees
I have always been amused by this expression but I wish I could make a banner and show it to the most lucrative industry to the 21st century, the medical industry. And when it comes to kidney stones, the medical industry is making a killing. In fact, I have some customers who have spent over $20,000+ for their kidney stones alone after multiple treatments and surgeries. But does it really have to be this way?
I would disagree! Though lithotripsy is highly effective, you can save thousands of dollars by dissolving and preventing future kidney stones at home.
What do you think people did when they had kidney stones fifty years ago? Probably not surgery like we know it now! Most people's kidney stones would pass on their own by a little altering of the diet. And most people didn't realize it until the pain was gone and forgotten. And some didn't realize they were doing exactly what they should be… drinking water and eating acidic foods.
Prevention is the Best Medicine
After you dissolve and pass your kidney stones with our Kidney Stones Report. We would recommend the following kidney stones prevention tips. As a wise sage once said, "Prevention is the Best Medicine".
1. Drink Water. Most people get kidney stones because they don't drink enough water. You should have a goal to drink 10-12 glasses of water each day. A good rule of thumb is to drink half of your body weight in ounces each day.
2. Vitamin Intake. Vitamin C and D can increase your risk of kidney stones when you take more than the daily recommendations. Read the labels and follow them closely.
3. Calcium Intake. Though you might think it would be better to get less calcium, after all, kidney stones are typically made up of calcium. This is incorrect! You should actually aim to get your recommended amount of calcium each day.
4. Low Sodium. You should also cut the sodium out of your diet. Begin by trying to get less than 2400 mg per day. If you are a healthy eater; you are probably good to go. If you don't even know where the food labels are located; it might be time to get an introductory course of food labels. Take a look today.
5. Low Protein. You should also try to decrease your protein intake. If you are meat and potatoes person; this tip might apply to you. However, most people are not going to fall in this category.
6. Your Weight. Being overweight or obese can also be a cause for kidney stones. You should begin to learn how to maintain a healthy weight. Do you know what your body mass index (BMI) is? Do you have a bigger waist than you should? Our Kidney Stones Report can give you helpful tips to lose body fat and feel like you want.
7. Inactivity. Most of our jobs are conducive to inactiveness but you should try to stay active regularly. Go to the gym. Go for a hike. Do some yard work.
The Scientific Truth About Muscle Growth Once And For All - Part 2
This is essentially why the average person is missing out on half their potential gains by only performing their exercises in one way.
In short, the science of muscle growth and the current practice of world class trainers indicates that the FASTEST way to humanly pack on as much lean muscle as possible requires your resistance training program to blend both heavy strength based movements with looser form that still overloads the target muscles correctly together with lighter movements that create maximise the 'pump' or what is known as 'occlusion' of blood flow.
Why?
For many years science has known that overloading muscles with progressively heavier weights leads to lean muscle growth. However, many people including elite bodybuilders adamantly trained for the pump and yet still grew and often phenomenally at that. It is only recently that science has been able to discover why training for the pump or occlusion creates muscle growth.
The most CRITICAL point is this though: Whilst the two styles of training stimulate muscle growth, they do so through DIFFERENT pathways meaning that if you only train in one style, you are missing out on the muscle stimulating benefits of the other.
So essentially the secret for maximum muscle growth is out: learn how to create YOUR perfect blend of heavy power training that still hits its target muscles dead on and tight controlled movements to maximize occlusion.
Using this ground-breaking science, the Ultimate Body Success Program will once and for all help you to create a weight training program that isn't some confused collection of hype fuelled madness that had no basis in reality and the actual physiological science of muscle growth. Using the concepts of Specific Targeted Overload (STO) and Maximum Occlusion (MO) you will be able to know EXACTLY what you are trying to achieve with each and every rep of each and every set. Body part by body part you will be able to maximize the potential of each and every exercise to precisely stimulate one of the two scientifically proven mechanisms for muscle growth instead of just doing a set and having absolutely no idea if it helped stimulate new growth.
No matter how often you are able to train you will be able to design training programs for yourself like an expert because you will have a crystal clear idea of what each and every exercise, set and rep is designed to do. You will finally be able to train with an unprecedented degree of certainty and precision that will ignite new growth like never before training totally in synch with how your body builds lean muscle mass.
In short, the science of muscle growth and the current practice of world class trainers indicates that the FASTEST way to humanly pack on as much lean muscle as possible requires your resistance training program to blend both heavy strength based movements with looser form that still overloads the target muscles correctly together with lighter movements that create maximise the 'pump' or what is known as 'occlusion' of blood flow.
Why?
For many years science has known that overloading muscles with progressively heavier weights leads to lean muscle growth. However, many people including elite bodybuilders adamantly trained for the pump and yet still grew and often phenomenally at that. It is only recently that science has been able to discover why training for the pump or occlusion creates muscle growth.
The most CRITICAL point is this though: Whilst the two styles of training stimulate muscle growth, they do so through DIFFERENT pathways meaning that if you only train in one style, you are missing out on the muscle stimulating benefits of the other.
So essentially the secret for maximum muscle growth is out: learn how to create YOUR perfect blend of heavy power training that still hits its target muscles dead on and tight controlled movements to maximize occlusion.
Using this ground-breaking science, the Ultimate Body Success Program will once and for all help you to create a weight training program that isn't some confused collection of hype fuelled madness that had no basis in reality and the actual physiological science of muscle growth. Using the concepts of Specific Targeted Overload (STO) and Maximum Occlusion (MO) you will be able to know EXACTLY what you are trying to achieve with each and every rep of each and every set. Body part by body part you will be able to maximize the potential of each and every exercise to precisely stimulate one of the two scientifically proven mechanisms for muscle growth instead of just doing a set and having absolutely no idea if it helped stimulate new growth.
No matter how often you are able to train you will be able to design training programs for yourself like an expert because you will have a crystal clear idea of what each and every exercise, set and rep is designed to do. You will finally be able to train with an unprecedented degree of certainty and precision that will ignite new growth like never before training totally in synch with how your body builds lean muscle mass.
The Scientific Truth About Muscle Growth Once And For All - Part 1
What if you finally had the scientific TRUTH about muscle growth once and for all? What if you knew how to train to stimulate ALL of your body's own natural growth mechanisms? It would mean that you'd be packing on lean muscle mass as fast as humanly possible.
Without understanding that there are two key mechanisms for muscle growth the vast majority of guys training in the gym, even those who may have trained for years are missing out on up to fifty percent of their potential gains. This is basically like wasting HALF your precious training time.
Why does this occur? Well there are two basic 'schools of thought' when it comes to weight training and over the years they have been often at odds at to which is the best way to train with heated debate, science and real-world examples to illustrate the superiority of their own viewpoints. In one corner we have the classic bodybuilding crowd who have always focused on the pump and isolating each individual muscle and feeling the tension throughout the entire range of motion. This culture has also permeated into most formal 'gym instructor' doctrine as it is generally a safe way to train the masses.
The other way of thinking has much of its roots in powerlifting and strength training and has a much greater emphasis on progressively hitting the muscles with heavier weights in order to make them adapt and grow stronger and bigger. The focus is much more on overloading the muscles by using looser form and momentum to be able to hit the target muscles with more weight than would otherwise be possible. They believe that whilst the muscle wouldn't be under as much direct tension, the sheer stimulus it receives from the heavier weights more than compensates for this and is a better way to pack on lean muscle.
Most people in the gym tend to be one or the other, often depending on whom they listened to when they first started out or whom they currently take their training influence from. However is this a logical position to take?
NO.
Stay Tuned For Part 2!
Without understanding that there are two key mechanisms for muscle growth the vast majority of guys training in the gym, even those who may have trained for years are missing out on up to fifty percent of their potential gains. This is basically like wasting HALF your precious training time.
Why does this occur? Well there are two basic 'schools of thought' when it comes to weight training and over the years they have been often at odds at to which is the best way to train with heated debate, science and real-world examples to illustrate the superiority of their own viewpoints. In one corner we have the classic bodybuilding crowd who have always focused on the pump and isolating each individual muscle and feeling the tension throughout the entire range of motion. This culture has also permeated into most formal 'gym instructor' doctrine as it is generally a safe way to train the masses.
The other way of thinking has much of its roots in powerlifting and strength training and has a much greater emphasis on progressively hitting the muscles with heavier weights in order to make them adapt and grow stronger and bigger. The focus is much more on overloading the muscles by using looser form and momentum to be able to hit the target muscles with more weight than would otherwise be possible. They believe that whilst the muscle wouldn't be under as much direct tension, the sheer stimulus it receives from the heavier weights more than compensates for this and is a better way to pack on lean muscle.
Most people in the gym tend to be one or the other, often depending on whom they listened to when they first started out or whom they currently take their training influence from. However is this a logical position to take?
NO.
Stay Tuned For Part 2!
Six Pack Abs - 3 Mistakes to Avoid at All Cost
If you are working out to develop six pack abs then you need to be aware of the three biggest mistakes described in this article and avoid them at all cost!
First, you need to understand the difference between getting six pack abs and simply losing body fat. Getting six pack abs is a all about having extremely low levels of body fat. For men this is around 8% and for women around 15%. Training and eating to get body fat levels this low is much different than someone who just starts a diet and wants to lose 20-30lbs.
If you are just trying to lose a lot of weight, then making small changes to your diet will help you make a lot of progress very fast. For example, if you were to only drink water, unsweetened iced tea, and green tea, then you will not be consuming any calories from beverages. For someone who just wants to lose weight, a small modification such as this can make a big difference.
For someone who wants to get six pack abs, the process is much more detailed. Here are two mistakes that most people make when they try to develop six pack abs.
Six Pack Abs Mistake #1: They try to do too many crunches and ab exercises.
While crunches and other ab exercises will help to build a stronger core, they will not help you get down to a low level of body fat. Trying to use endless reps of ab exercises simply does not build enough muscle or work your body hard enough to burn significant calories.
The myth of "spot" reduction is where a lot of people get caught up. The concept of spot reduction basically states that if you want to lose fat in a certain part of the body you should work the muscle underneath it. Our bodies do not store fat in one specific place, therefore you cannot lose fat in one specific place either.
I guarantee you will never see someone who has six pack abs in the front and is flabby around the rest of their midsection. If spot reduction actually worked this is what would happen. In the real world however, you need to focus on losing body fat all over in order to developing six pack abs.
Six Pack Abs Mistake #2: Trying to use infomercial ab gimmicks
When you see an advertisement for an "miracle" piece of ab equipment, the people who are using them usually have great bodies, low body fat, and a great six pack. However I can guarantee you one thing, and that is they did not get that way to using one single piece of abdominal exercise equipment.
Like we just talked about with why lots of crunches do not help you get six pack abs, the same holds true for any ab crunch machine or anything else you see on an advertisement.
This all goes back to the false concept that working the abs with lots of exercises will directly lead to a six pack. All the people who have the best abs got them by exercising their whole body and by adhering to a very strict diet. Not by using some ab crunch gimmick for "two easy payments of $29.95." Six Pack Abs Mistake #3: Eating too many calories.
Sounds overly simplistic doesn't it?
This is one of the most important core concepts that is crucial to understanding how to lose body fat and develop six pack abs. So many people try to eat healthy and still have trouble losing weight. Sometimes they think they have something physiologically wrong with them and their bodies simply cannot lose weight.
Before you fall into this trap and start seeking "miracle" quick fixes, you need to know that not being able to lose body fat is simply a matter of taking in too many calories. If you try keeping a food journal for a week and counting the calories you consume you will be amazed at the insight it will give you.
Even if you eat 400 extra calories a day from little snacks here and there (which is not difficult at all), you will be taking in an extra 2,800 calories per week. For some people, taking in an extra 500-1000 calories per day can easily come from foods that are extremely calorie dense but do not help you feel full. Such foods include bagels, donuts, muffins, potato chips, soda, any kind of fast food, and more.
So before you think that getting six pack abs or simply losing body fat is impossible for you, try taking a few days to really track what you are eating. You will be surprised that losing weight can really be as simple as cutting out small calories dense foods from your diet.
A wise man once said that having sexy six pack abs feels better than the best tasting food in the world. Remember this concept and start taking action today. Good luck!
First, you need to understand the difference between getting six pack abs and simply losing body fat. Getting six pack abs is a all about having extremely low levels of body fat. For men this is around 8% and for women around 15%. Training and eating to get body fat levels this low is much different than someone who just starts a diet and wants to lose 20-30lbs.
If you are just trying to lose a lot of weight, then making small changes to your diet will help you make a lot of progress very fast. For example, if you were to only drink water, unsweetened iced tea, and green tea, then you will not be consuming any calories from beverages. For someone who just wants to lose weight, a small modification such as this can make a big difference.
For someone who wants to get six pack abs, the process is much more detailed. Here are two mistakes that most people make when they try to develop six pack abs.
Six Pack Abs Mistake #1: They try to do too many crunches and ab exercises.
While crunches and other ab exercises will help to build a stronger core, they will not help you get down to a low level of body fat. Trying to use endless reps of ab exercises simply does not build enough muscle or work your body hard enough to burn significant calories.
The myth of "spot" reduction is where a lot of people get caught up. The concept of spot reduction basically states that if you want to lose fat in a certain part of the body you should work the muscle underneath it. Our bodies do not store fat in one specific place, therefore you cannot lose fat in one specific place either.
I guarantee you will never see someone who has six pack abs in the front and is flabby around the rest of their midsection. If spot reduction actually worked this is what would happen. In the real world however, you need to focus on losing body fat all over in order to developing six pack abs.
Six Pack Abs Mistake #2: Trying to use infomercial ab gimmicks
When you see an advertisement for an "miracle" piece of ab equipment, the people who are using them usually have great bodies, low body fat, and a great six pack. However I can guarantee you one thing, and that is they did not get that way to using one single piece of abdominal exercise equipment.
Like we just talked about with why lots of crunches do not help you get six pack abs, the same holds true for any ab crunch machine or anything else you see on an advertisement.
This all goes back to the false concept that working the abs with lots of exercises will directly lead to a six pack. All the people who have the best abs got them by exercising their whole body and by adhering to a very strict diet. Not by using some ab crunch gimmick for "two easy payments of $29.95." Six Pack Abs Mistake #3: Eating too many calories.
Sounds overly simplistic doesn't it?
This is one of the most important core concepts that is crucial to understanding how to lose body fat and develop six pack abs. So many people try to eat healthy and still have trouble losing weight. Sometimes they think they have something physiologically wrong with them and their bodies simply cannot lose weight.
Before you fall into this trap and start seeking "miracle" quick fixes, you need to know that not being able to lose body fat is simply a matter of taking in too many calories. If you try keeping a food journal for a week and counting the calories you consume you will be amazed at the insight it will give you.
Even if you eat 400 extra calories a day from little snacks here and there (which is not difficult at all), you will be taking in an extra 2,800 calories per week. For some people, taking in an extra 500-1000 calories per day can easily come from foods that are extremely calorie dense but do not help you feel full. Such foods include bagels, donuts, muffins, potato chips, soda, any kind of fast food, and more.
So before you think that getting six pack abs or simply losing body fat is impossible for you, try taking a few days to really track what you are eating. You will be surprised that losing weight can really be as simple as cutting out small calories dense foods from your diet.
A wise man once said that having sexy six pack abs feels better than the best tasting food in the world. Remember this concept and start taking action today. Good luck!
High Blood Pressure: Causes,Symptoms,Treatment
Blood pressure is the force of the blood pushing against the walls of the arteries. Blood pressure is the result of two forces: from the heart as it pumps blood into the arteries and throughout the circulatory system, and the force of the arteries as they resist blood flow. Blood pressure is measured by putting a blood pressure cuff around your arm, inflating the cuff and listening for the flow of blood. Blood pressure is always given as these two numbers, the systolic and diastolic pressures. Blood pressure is traditionally measured with a device called a sphygmomanometer. Blood pressure is measured in millimeters of mercury (mm Hg). Blood pressure is generally felt to be abnormally high at a level of 140/90, and some sort of definitive therapy and follow-up should be started at this level. High blood pressure is called the silent killer because it usually has no symptoms.
Blood is carried from the heart to all parts of your body in vessels called arteries. Blood does not flow regularly like water from a tap:-When the heart contracts (systole), the blood is propelled into the main arteries that act as a pressurised reservoir.
Pressure in a hose can be regulated either by controlling the rate at which fluid passes through it or by widening it. Pressure inside your arteries can cause the muscles that line the walls of the arteries to thicken. Your blood pressure is at its highest when the heart beats, pumping the blood. When the heart is at rest, between beats, your blood pressure falls. Still, for most of your waking hours, your blood pressure stays pretty much the same when you are sitting or standing still.
Heart disease is the UK’s biggest killer, claiming thousands of lives each year. Heart failure is when your heart cannot pump blood around the body as well as it should, and this can cause you to become short of breath and can cause your ankles to swell. Heart attack High blood pressure is a major risk factor for heart attacks.
Various disorders and drugs can cause the compensatory mechanisms to malfunction, and high blood pressure may result. Causes In most instances of high blood pressure, no known cause can be identified. Doctors do not know what causes high blood pressure in 90 to 95 percent of people who have it. For some people, just being in a medical setting causes their blood pressure to rise.
Symptoms When blood pressure is too low, the first organ to malfunction is usually the brain. Symptoms that may occur include: Confusion Chest pain Ear noise or buzzing Irregular heartbeat Nosebleed Tiredness Vision changes. What is treatment, medication, medicines, remedy, drugs, cure of lowering high Blood pressure or Hypertension? . Although high blood pressure, also known as hypertension, can cause headaches, dizziness and problems with vision, the majority of people with the condition do not display any noticeable symptoms.
Treatment
Treatment is focused on reducing water retention and lowering blood pressure to normal limits. Treatment for high blood pressure depends on the severity of the disease and whether you have other health problems, such as heart failure or diabetes, or you are pregnant. Treatment of primary high blood pressure, especially moderate or severe high blood pressure, decreases the risk of heart failure, coronary artery disease, heart attack, abnormal heartbeats, stroke, and kidney disease, and reduces the risk of death from these conditions. Treatment for high blood pressure must be highly individualized and based on your risk factors, such as diabetes, smoking, and heart disease. Treatment when blood pressure increases slightly and the woman is not near the end of her pregnancy, bed rest may help reduce the pressure. Treatment begins with changes you can make in your lifestyle to help lower your blood pressure and reduce your risk of heart disease .
High blood pressure is called the silent killer because it usually has no symptoms. When high blood pressure is not found and treated, it can cause: The heart to get larger, which may lead to heart failure. If your blood pressure is in the prehypertension range, it is more likely that you will end up with high blood pressure unless you take action to prevent it. High blood pressure is dangerous because it makes the heart work too hard and contributes to atherosclerosis (hardening of the arteries). If your blood pressure is between 120/80 mmHg and 139/89 mmHg, then you have prehypertension. The good news is that if your blood pressure is high, it can be lowered by making changes to your lifestyle, for example changing your diet, exercising and losing weight, and when needed, with tablets. The medical community?s knowledge of high blood pressure is great, but far from perfect. High blood pressure is more common: In patients whose families have high blood pressure In those over 35 years old In males In Afro-Americans In women on oral contraceptives. The only way to know whether you have high blood pressure is to have it taken by a person who knows how (those automatic machines you sit at in the supermarket are not necessarily kept accurate condition.
Blood is carried from the heart to all parts of your body in vessels called arteries. Blood does not flow regularly like water from a tap:-When the heart contracts (systole), the blood is propelled into the main arteries that act as a pressurised reservoir.
Pressure in a hose can be regulated either by controlling the rate at which fluid passes through it or by widening it. Pressure inside your arteries can cause the muscles that line the walls of the arteries to thicken. Your blood pressure is at its highest when the heart beats, pumping the blood. When the heart is at rest, between beats, your blood pressure falls. Still, for most of your waking hours, your blood pressure stays pretty much the same when you are sitting or standing still.
Heart disease is the UK’s biggest killer, claiming thousands of lives each year. Heart failure is when your heart cannot pump blood around the body as well as it should, and this can cause you to become short of breath and can cause your ankles to swell. Heart attack High blood pressure is a major risk factor for heart attacks.
Various disorders and drugs can cause the compensatory mechanisms to malfunction, and high blood pressure may result. Causes In most instances of high blood pressure, no known cause can be identified. Doctors do not know what causes high blood pressure in 90 to 95 percent of people who have it. For some people, just being in a medical setting causes their blood pressure to rise.
Symptoms When blood pressure is too low, the first organ to malfunction is usually the brain. Symptoms that may occur include: Confusion Chest pain Ear noise or buzzing Irregular heartbeat Nosebleed Tiredness Vision changes. What is treatment, medication, medicines, remedy, drugs, cure of lowering high Blood pressure or Hypertension? . Although high blood pressure, also known as hypertension, can cause headaches, dizziness and problems with vision, the majority of people with the condition do not display any noticeable symptoms.
Treatment
Treatment is focused on reducing water retention and lowering blood pressure to normal limits. Treatment for high blood pressure depends on the severity of the disease and whether you have other health problems, such as heart failure or diabetes, or you are pregnant. Treatment of primary high blood pressure, especially moderate or severe high blood pressure, decreases the risk of heart failure, coronary artery disease, heart attack, abnormal heartbeats, stroke, and kidney disease, and reduces the risk of death from these conditions. Treatment for high blood pressure must be highly individualized and based on your risk factors, such as diabetes, smoking, and heart disease. Treatment when blood pressure increases slightly and the woman is not near the end of her pregnancy, bed rest may help reduce the pressure. Treatment begins with changes you can make in your lifestyle to help lower your blood pressure and reduce your risk of heart disease .
High blood pressure is called the silent killer because it usually has no symptoms. When high blood pressure is not found and treated, it can cause: The heart to get larger, which may lead to heart failure. If your blood pressure is in the prehypertension range, it is more likely that you will end up with high blood pressure unless you take action to prevent it. High blood pressure is dangerous because it makes the heart work too hard and contributes to atherosclerosis (hardening of the arteries). If your blood pressure is between 120/80 mmHg and 139/89 mmHg, then you have prehypertension. The good news is that if your blood pressure is high, it can be lowered by making changes to your lifestyle, for example changing your diet, exercising and losing weight, and when needed, with tablets. The medical community?s knowledge of high blood pressure is great, but far from perfect. High blood pressure is more common: In patients whose families have high blood pressure In those over 35 years old In males In Afro-Americans In women on oral contraceptives. The only way to know whether you have high blood pressure is to have it taken by a person who knows how (those automatic machines you sit at in the supermarket are not necessarily kept accurate condition.
Alcohol and Drug Addiction Relief with Ayurveda
Ayurvedic relief from addictions like drugs, alcohol, smoking and over eating helps people come back to enjoying their life without addictions to any harmful substances. Ayurveda is unique system of lifestyle that helps people lead healthy lives. Ayurvedic addiction recovery therapies work with the willpower of the person.
As a first step to recover from the addiction, the person must identify he is slave to an addiction and should have a desire to recover from alcohol addiction, drug addiction or addiction to smoking. Over eating is also a behavioral problem that has far reaching consequences on one's health.
One detrimental factor to free one from addictions is the withdrawal symptoms. The addicts feel they are punished for abandoning the use of drugs, alcohol or cigarette.
Ayurveda approaches this problem systematically and Ayurvedic system of cure from addictions is based on treating the cause instead of symptoms. The alcohol consumption or smoking is only a symptom. Underlying reasons can be stress or mental tension. The person tries to dissolve his worries in alcohol, but he or she ends up more worried and disheartened.
Ayurveda aims at removing the root cause of the addiction. Ayurveda aims at replacing the addictive behavior with some constructive behavior. For instance, smokers will be given herbal cigarettes, which satisfy their urge to smoke, but removes the toxins added to their body.
This herbal approach is supplemented with counseling, guided meditation, massage therapy, aromatherapy, etc which help in complete recovery of the addiction without withdrawal symptoms.
The inertia or the mental conditioning of the person to give up the habit is the first thing that needs attention.
Ayurveda also recommends personalized treatment programs based on the physical constitution of the person. Physical constitution, called DOSHA in Ayurvedic terms gives clues to effectiveness in recovery from any addictions.
Each type of persons have specific herbal formulations that help in removing toxic wastes accumulated to the body, strengthen internal tissues and easily recover the person from addiction.
The important factor is the mental preparedness of the person to accept he/she has some addictions and honest desire to recover. After getting the person in right mental condition, it is easy to recover from any life-threatening bad habits.
As a first step to recover from the addiction, the person must identify he is slave to an addiction and should have a desire to recover from alcohol addiction, drug addiction or addiction to smoking. Over eating is also a behavioral problem that has far reaching consequences on one's health.
One detrimental factor to free one from addictions is the withdrawal symptoms. The addicts feel they are punished for abandoning the use of drugs, alcohol or cigarette.
Ayurveda approaches this problem systematically and Ayurvedic system of cure from addictions is based on treating the cause instead of symptoms. The alcohol consumption or smoking is only a symptom. Underlying reasons can be stress or mental tension. The person tries to dissolve his worries in alcohol, but he or she ends up more worried and disheartened.
Ayurveda aims at removing the root cause of the addiction. Ayurveda aims at replacing the addictive behavior with some constructive behavior. For instance, smokers will be given herbal cigarettes, which satisfy their urge to smoke, but removes the toxins added to their body.
This herbal approach is supplemented with counseling, guided meditation, massage therapy, aromatherapy, etc which help in complete recovery of the addiction without withdrawal symptoms.
The inertia or the mental conditioning of the person to give up the habit is the first thing that needs attention.
Ayurveda also recommends personalized treatment programs based on the physical constitution of the person. Physical constitution, called DOSHA in Ayurvedic terms gives clues to effectiveness in recovery from any addictions.
Each type of persons have specific herbal formulations that help in removing toxic wastes accumulated to the body, strengthen internal tissues and easily recover the person from addiction.
The important factor is the mental preparedness of the person to accept he/she has some addictions and honest desire to recover. After getting the person in right mental condition, it is easy to recover from any life-threatening bad habits.
Eye Care in Ayurveda
Not many people know there is a specialized branch in Ayurveda that deals with eye care. Eye care or netra chikitsa comes in Shalakya Tantra (Urdhwanga chikitsa in Malayalam), one among the eight branches of Ayurveda.
Shalakya tantra is Ayurvedic equivalent of ENT. It deals with all diseases affecting parts above neck. Ancient Ayurvedic texts describe 76 types of eye diseases. Though there are not cure to all of the diseases, there are solid directions to effectively manage any eye condition and manage better eyesight.
Here are some eye care habits you can follow to better manage your eye health.
The first principle is not to stare at any object for long times or don't try to figure out a distant object in such a way that you tire your eyes. Blinking of eye is a natural process and don't suppress the feeling to blink your eyes.
Don't attempt reading or watching TV in dim light or too bright light (bright sunlight).
Being part of your body, your eyes too require rest. Don't cut in on the time to sleep.
Splash your eyes with fresh water early in the morning and several times in the day.
Staring computer screen for longer hours is a recipe for eye fatigue. Take a break from your job every 30 minutes. Close your eyes for a few seconds or take a small walk.
Diet
Food items rich in vitamins, especially Vitamin A is necessary to maintain good eye health. Carrot and other colored vegetables are good sources of vitamin A. Apples, chick peas, radish, whole wheat bread, etc too are good for eyes.
Drink lot of water during the day time. Don't allow dehydration to happen. It tires your eyes, just as it does to your body.
Shalakya tantra is Ayurvedic equivalent of ENT. It deals with all diseases affecting parts above neck. Ancient Ayurvedic texts describe 76 types of eye diseases. Though there are not cure to all of the diseases, there are solid directions to effectively manage any eye condition and manage better eyesight.
Here are some eye care habits you can follow to better manage your eye health.
The first principle is not to stare at any object for long times or don't try to figure out a distant object in such a way that you tire your eyes. Blinking of eye is a natural process and don't suppress the feeling to blink your eyes.
Don't attempt reading or watching TV in dim light or too bright light (bright sunlight).
Being part of your body, your eyes too require rest. Don't cut in on the time to sleep.
Splash your eyes with fresh water early in the morning and several times in the day.
Staring computer screen for longer hours is a recipe for eye fatigue. Take a break from your job every 30 minutes. Close your eyes for a few seconds or take a small walk.
Diet
Food items rich in vitamins, especially Vitamin A is necessary to maintain good eye health. Carrot and other colored vegetables are good sources of vitamin A. Apples, chick peas, radish, whole wheat bread, etc too are good for eyes.
Drink lot of water during the day time. Don't allow dehydration to happen. It tires your eyes, just as it does to your body.
Retain Sharp Memory at Old Age with Vegetables
Vegetables, green and colored have the capacities to retain sharp memory even at old age - say different researches conducted at different Universities of the USA.
Rush University, Chicago conducted a six year study under the leadership of Dr Martha Claire Morris. The 3700 subjects that take vegetables regularly exhibited better mental cognitive skills and memory. The memory of people who take vegetables three times a day was sharper by 40% than people who took vegetables once a day.
Vitamin E, which is common in leafy vegetables enhances mental powers and memory skills. Including different vegetables in daily diet and taking an abundance of vegetables ensures supply of different nutrients to the body.
Gooseberry, another fruit rich in Vitamin C also makes an essential part of older people's diet. Gooseberry is a memory booster and promotes memory capacity of the old age people. Chyavanaprash given to young students is an Ayurvedic formulation, which has gooseberry in good proportion.
In addition to vegetables, you can also take lots of fruits and nuts. Almond, cashew, etc make good contenders for your diet. Researches after research certify you that the active biological contents in fruits and plant parts have positive impact on human health.
Ayurvedic herbs like Brahmi and Gotu Kola are also known to promote brain activity in children, which are equally beneficial to people in the old age too. Shankupushpi is another herb, which is also helpful in maintaining good memory in the old age.
In addition what you eat, you must also concentrate on giving some mental stimulation to the aging brain or else it will soon start deteriorating. Simple mental games make wonderful brain stimulators and that too is helpful in keeping your mind in good condition.
Rush University, Chicago conducted a six year study under the leadership of Dr Martha Claire Morris. The 3700 subjects that take vegetables regularly exhibited better mental cognitive skills and memory. The memory of people who take vegetables three times a day was sharper by 40% than people who took vegetables once a day.
Vitamin E, which is common in leafy vegetables enhances mental powers and memory skills. Including different vegetables in daily diet and taking an abundance of vegetables ensures supply of different nutrients to the body.
Gooseberry, another fruit rich in Vitamin C also makes an essential part of older people's diet. Gooseberry is a memory booster and promotes memory capacity of the old age people. Chyavanaprash given to young students is an Ayurvedic formulation, which has gooseberry in good proportion.
In addition to vegetables, you can also take lots of fruits and nuts. Almond, cashew, etc make good contenders for your diet. Researches after research certify you that the active biological contents in fruits and plant parts have positive impact on human health.
Ayurvedic herbs like Brahmi and Gotu Kola are also known to promote brain activity in children, which are equally beneficial to people in the old age too. Shankupushpi is another herb, which is also helpful in maintaining good memory in the old age.
In addition what you eat, you must also concentrate on giving some mental stimulation to the aging brain or else it will soon start deteriorating. Simple mental games make wonderful brain stimulators and that too is helpful in keeping your mind in good condition.
Diabetes and Food Style: Turn Your Food into Your Medicine
Fast paced life of modern world has necessitated us to give only lower priority to nutrition. This is at a time when nutrition awareness of everyone is high. Instead of taking well cooked food items, fruits and juices, people go after carbonated drinks, fast 'junk' food, frozen and preserved food, microwave food. People also don’t take the time to enjoy and appreciate the food they eat. Today most of us just need any food that fills the belly for sometime.
This food habits have given rise to a variety of health problems. Significantly important one among them is diabetes.
Ayurvedic principles tell us food is one important element that keeps a person in a balanced state of body, mind and soul. Taking healthy food translates into healthy body.
Ayurvedic view on diabetes is no different. There are times when diabetes can attack without any warning sign. Ayurvedic food style combined with certain herbal applications helps one effectively manage his or her condition of diabetes.
High sugar level is the most dreaded thing about diabetes. Ayurveda recommends food items that don't release excess sugar into the blood. Food items that are too sweet, ice cream, chocolate, friend food items, white flour, preserved food, fast food, junk food etc are to be avoided. Bad habits like smoking and drinking should be given up.
Ayurveda recommends Ayurvedic herbal tea for diabetic patients. Replace sugar with honey or jaggery (thickened molasses - sarkkara) or better still palm jaggery (thickened palm molasses - karippatti).
The advantages or drinking more than eight glass of water everyday is not easily told in an essay. Drink a minimum of 8-15 glass of water in the day time. After sunset take only minimal quantities of water. Another thing is to drink plenty of water an hour before a meal and an hour after the meals. Drinking water close to meals dilute the digestive fire (in Ayurveda it is called pitta) and makes the process of digestion difficult.
Take fruits like grapes, fig, pomegranate, citrus fruits etc. Bitter melon (bitter gourd, karela) is used as medicine for diabetes.
The point about Ayurvedic management of diabetes is never a hard task. All you will have to do is to incorporate Ayurvedic principles as your daily routine. Having healthy food and exercise regime itself can help one control his or her diabetes to a great extent.
Include turmeric and garlic as spices, bitter gourd as vegetable, triphala as a laxative and drinking lot of water as daily habit. These are not very difficult to follow. You can't eat or drink all the food items you have. But living a sweeter life sometimes means giving up some sweet for tongue food items.
This food habits have given rise to a variety of health problems. Significantly important one among them is diabetes.
Ayurvedic principles tell us food is one important element that keeps a person in a balanced state of body, mind and soul. Taking healthy food translates into healthy body.
Ayurvedic view on diabetes is no different. There are times when diabetes can attack without any warning sign. Ayurvedic food style combined with certain herbal applications helps one effectively manage his or her condition of diabetes.
High sugar level is the most dreaded thing about diabetes. Ayurveda recommends food items that don't release excess sugar into the blood. Food items that are too sweet, ice cream, chocolate, friend food items, white flour, preserved food, fast food, junk food etc are to be avoided. Bad habits like smoking and drinking should be given up.
Ayurveda recommends Ayurvedic herbal tea for diabetic patients. Replace sugar with honey or jaggery (thickened molasses - sarkkara) or better still palm jaggery (thickened palm molasses - karippatti).
The advantages or drinking more than eight glass of water everyday is not easily told in an essay. Drink a minimum of 8-15 glass of water in the day time. After sunset take only minimal quantities of water. Another thing is to drink plenty of water an hour before a meal and an hour after the meals. Drinking water close to meals dilute the digestive fire (in Ayurveda it is called pitta) and makes the process of digestion difficult.
Take fruits like grapes, fig, pomegranate, citrus fruits etc. Bitter melon (bitter gourd, karela) is used as medicine for diabetes.
The point about Ayurvedic management of diabetes is never a hard task. All you will have to do is to incorporate Ayurvedic principles as your daily routine. Having healthy food and exercise regime itself can help one control his or her diabetes to a great extent.
Include turmeric and garlic as spices, bitter gourd as vegetable, triphala as a laxative and drinking lot of water as daily habit. These are not very difficult to follow. You can't eat or drink all the food items you have. But living a sweeter life sometimes means giving up some sweet for tongue food items.
Ayurvedic Beauty Care
Ayurvedic beauty care mostly is Ayurvedic lifestyle itself. However there are some additional usages of ointments and including healthy food items in your diet.
Ayurvedic beauty care includes employing techniques for skin care, hair care, eye care, foot care and to keep optimum body mass. There is no place for ama (bodily toxic wastes) in the body. Complete nutrition to body is necessary for good beauty care.
Healthy Ayurvedic lifestyle is natural Ayurvedic beauty care. Balance lifestyle in such a manner that there is little scope for stress or accumulation or bodily or mental toxins. Ayurvedic beauty care deals not only with external beauty. It also deals with inner feelings like happiness, calmness and mental stability. No one can hide sadness with makeup.
Daily exercise, especially yoga is an important aspect of Ayurvedic beauty care. Women who want to keep their youthful beauty needs to practice yoga on a daily basis. Practicing yoga can also relieve women off menstrual problems and can help them with easy delivery at the end of their pregnancy.
Ayurvedic beauty care do include the use of natural cosmetics derived from such plants like sandalwood, turmeric, henna (mehndi), aloe vera and many naturally available beauty care products. The application of which is determined by the body and skin type of the person. A knowledgeable Ayurveda beauty care expert can tell the exact body and skin nature of a person and give advice on exact type of cosmetics to use.
Once started, Ayurvedic beauty care continues to give a glowing face and confident look wherever you go.
Ayurvedic beauty care includes employing techniques for skin care, hair care, eye care, foot care and to keep optimum body mass. There is no place for ama (bodily toxic wastes) in the body. Complete nutrition to body is necessary for good beauty care.
Healthy Ayurvedic lifestyle is natural Ayurvedic beauty care. Balance lifestyle in such a manner that there is little scope for stress or accumulation or bodily or mental toxins. Ayurvedic beauty care deals not only with external beauty. It also deals with inner feelings like happiness, calmness and mental stability. No one can hide sadness with makeup.
Daily exercise, especially yoga is an important aspect of Ayurvedic beauty care. Women who want to keep their youthful beauty needs to practice yoga on a daily basis. Practicing yoga can also relieve women off menstrual problems and can help them with easy delivery at the end of their pregnancy.
Ayurvedic beauty care do include the use of natural cosmetics derived from such plants like sandalwood, turmeric, henna (mehndi), aloe vera and many naturally available beauty care products. The application of which is determined by the body and skin type of the person. A knowledgeable Ayurveda beauty care expert can tell the exact body and skin nature of a person and give advice on exact type of cosmetics to use.
Once started, Ayurvedic beauty care continues to give a glowing face and confident look wherever you go.
Top Ten Tips To Prevent Hair Loss
Though people with an overdose of philosophy say it not what is outside, but inside the skull that counts, people suffering from hair loss wish it is the other way round. People of 'almost' all cultures are obsessed with thickly growing hair.
Ayurveda has identified this obsession a few centuries ago and has given the directions to minimize hair loss and better hair growth in its scheme of beauty care, which is commonly called lavanya sutra or the sutra for lavanyam or beauty.
Though lavanyam is referred to feminine beauty, hair loss tips are beneficial for the tougher sex too.
Here are top ten tips to prevent hair loss and ensure healthy hair growth.
1. Gently massage your scalpel with fingertips after applying a hair oil like coconut oil or sesame oil.
2. Eat Indian gooseberry in any form early in the day. Don't take gooseberry based products later in the night as it can affect your beautiful dental line.
3. Boil fresh or dried and powdered Indian gooseberry (also called amla) in coconut oil. Apply this for nourishing hair growth.
4. Eat all types of vegetables and fruits. This will ensure supply of vitamins and minerals essential for the healthy growth of hair. Vitamins and minerals are good for your health too.
5. Also eat protein rich food items – tuna, lean meat, whole milk are beneficial.
6. While bathing, wash your head with cold water only. It is winter and water is ice-cold, you can make it luke-warm. It is ok to wash your body with cold water.
7. Apply brahmi oil on your scalpel before going to bed. Good for hair growth and brain.
8. Dandruff is a cause of hair loss. Squeeze half a lemon to half a liter of water and rinse your hair and scalpel with this water as a cure to dandruff. Do this no more than three times a week and for up to a month.
9. Rosemary oil is an aromatherapy oil, which can be applied to your hair once in a week to reduce hair fall.
10. Crush a few leaves and flowers of hibiscus (shoe flower) with two or three glasses of water. The water becomes thick with the juice and use this water to wash your hair. Thoroughly cleanses your hair and gives dark bright color to your hair.
Never apply soap or high power shampoo on your head, as it can affect healthy growth of hair.
Ayurveda has identified this obsession a few centuries ago and has given the directions to minimize hair loss and better hair growth in its scheme of beauty care, which is commonly called lavanya sutra or the sutra for lavanyam or beauty.
Though lavanyam is referred to feminine beauty, hair loss tips are beneficial for the tougher sex too.
Here are top ten tips to prevent hair loss and ensure healthy hair growth.
1. Gently massage your scalpel with fingertips after applying a hair oil like coconut oil or sesame oil.
2. Eat Indian gooseberry in any form early in the day. Don't take gooseberry based products later in the night as it can affect your beautiful dental line.
3. Boil fresh or dried and powdered Indian gooseberry (also called amla) in coconut oil. Apply this for nourishing hair growth.
4. Eat all types of vegetables and fruits. This will ensure supply of vitamins and minerals essential for the healthy growth of hair. Vitamins and minerals are good for your health too.
5. Also eat protein rich food items – tuna, lean meat, whole milk are beneficial.
6. While bathing, wash your head with cold water only. It is winter and water is ice-cold, you can make it luke-warm. It is ok to wash your body with cold water.
7. Apply brahmi oil on your scalpel before going to bed. Good for hair growth and brain.
8. Dandruff is a cause of hair loss. Squeeze half a lemon to half a liter of water and rinse your hair and scalpel with this water as a cure to dandruff. Do this no more than three times a week and for up to a month.
9. Rosemary oil is an aromatherapy oil, which can be applied to your hair once in a week to reduce hair fall.
10. Crush a few leaves and flowers of hibiscus (shoe flower) with two or three glasses of water. The water becomes thick with the juice and use this water to wash your hair. Thoroughly cleanses your hair and gives dark bright color to your hair.
Never apply soap or high power shampoo on your head, as it can affect healthy growth of hair.
Developing a Proper Eating Plan
Skipping meals doesn’t help weight loss
Many people begin a diet plan without knowing the proper way to eat. They may eat the right foods, but the way they eat those foods can have a positive or negate impact on weight loss. If you think you can skip meals and enhance weight loss, you will be quite disappointed with the results.
Develop an Eating Schedule
One of the key items to consistent weight loss is having a set schedule to eat your meals. Although sometimes this is difficult with the work schedules and lifestyles we lead, it’s an essential part of weight loss. In fact, the schedules that most of us keep today are likely to be contributing factors to overweight—as much if not more so than the type of foods we eat. It is unnatural to expect the body to go for hours on end without food. We began life as babies eating every 3-4 hours, and it’s only natural that the body should continue to expect that.
How Your Eating Schedule Affects Weight Loss
Although it is natural to think that if we eat less food we will be able to lose more weight, that is not always the case. If we eat less food, we must also eat on a regular schedule. Attempting to lose weight by eating one or two meals a day is not going to work. In fact, you will probably gain weight because your body will revert to starvation mode thus slowing down your metabolism. That means you can eat one meal a day of under 1,000 calories and still not lose weight! On the other hand, you can consume 1,200-1,500 calories per day in 3-6 meals and lose weight easily.
Many people claim if they eat breakfast or eat three meals a day they will gain weight, but it’s not in the fact that they are eating three meals per day but in the food they are eating during those meals. Nothing says you have to eat three course meals for breakfast, lunch, and dinner, but you do need to eat at least three meals daily. Even if you eat some fruit and whole grain cereal with skim milk for breakfast and a garden salad with low calorie dressing for lunch, you are eating healthy while staying on schedule.
Avoid Eating on the Run
Our fast lifestyles today are forcing many of us to grab something quick and eat at our desks or in the car. In many cases that means we are not eating meals that are healthy nor are we allowing ourselves to take the time to sit down and enjoy a leisurely meal. Eating a piece a fruit while in the car may not hurt too much but that piece of fruit will eventually turn into a high calorie pastry for breakfast and a fast food trip for lunch to save time. We have to slow down and take the time to eat our food so that the body can digest it properly. If your schedule is so hectic that you don’t have time for breakfast and lunch, it’s time to slow down before it takes a toll on your health in ways other than those that affect your waistline.
Do Not Eat Too Close to Bedtime
Another mistake many of us make with our fast-paced lifestyles is eating a complete dinner late at night. There may be occasions when it can not be avoided, but for the most part, you want to have your evening meal at least four hours before you retire for the night. If you work late, you may want to reverse your eating schedule so that you have your heavy meal for lunch and eat a light dinner.
Many people begin a diet plan without knowing the proper way to eat. They may eat the right foods, but the way they eat those foods can have a positive or negate impact on weight loss. If you think you can skip meals and enhance weight loss, you will be quite disappointed with the results.
Develop an Eating Schedule
One of the key items to consistent weight loss is having a set schedule to eat your meals. Although sometimes this is difficult with the work schedules and lifestyles we lead, it’s an essential part of weight loss. In fact, the schedules that most of us keep today are likely to be contributing factors to overweight—as much if not more so than the type of foods we eat. It is unnatural to expect the body to go for hours on end without food. We began life as babies eating every 3-4 hours, and it’s only natural that the body should continue to expect that.
How Your Eating Schedule Affects Weight Loss
Although it is natural to think that if we eat less food we will be able to lose more weight, that is not always the case. If we eat less food, we must also eat on a regular schedule. Attempting to lose weight by eating one or two meals a day is not going to work. In fact, you will probably gain weight because your body will revert to starvation mode thus slowing down your metabolism. That means you can eat one meal a day of under 1,000 calories and still not lose weight! On the other hand, you can consume 1,200-1,500 calories per day in 3-6 meals and lose weight easily.
Many people claim if they eat breakfast or eat three meals a day they will gain weight, but it’s not in the fact that they are eating three meals per day but in the food they are eating during those meals. Nothing says you have to eat three course meals for breakfast, lunch, and dinner, but you do need to eat at least three meals daily. Even if you eat some fruit and whole grain cereal with skim milk for breakfast and a garden salad with low calorie dressing for lunch, you are eating healthy while staying on schedule.
Avoid Eating on the Run
Our fast lifestyles today are forcing many of us to grab something quick and eat at our desks or in the car. In many cases that means we are not eating meals that are healthy nor are we allowing ourselves to take the time to sit down and enjoy a leisurely meal. Eating a piece a fruit while in the car may not hurt too much but that piece of fruit will eventually turn into a high calorie pastry for breakfast and a fast food trip for lunch to save time. We have to slow down and take the time to eat our food so that the body can digest it properly. If your schedule is so hectic that you don’t have time for breakfast and lunch, it’s time to slow down before it takes a toll on your health in ways other than those that affect your waistline.
Do Not Eat Too Close to Bedtime
Another mistake many of us make with our fast-paced lifestyles is eating a complete dinner late at night. There may be occasions when it can not be avoided, but for the most part, you want to have your evening meal at least four hours before you retire for the night. If you work late, you may want to reverse your eating schedule so that you have your heavy meal for lunch and eat a light dinner.
Self-care Strategies for Managing Depression, Anxiety, and Other Emotions
Depression, anxiety, and other emotional problems are issues that many people struggle with. Often, these problems interfere with everyday life and general well-being. I have read a statistic saying that 80% of the population in North America will suffer from some degree of depression at some point in their lives.
There are self-care strategies that you can learn to help you get through your days with a bit more ease if you find you are struggling with managing your emotions or find yourself on a bit of a roller-coaster of emotion at times. Even during bouts of low-self-esteem, self-care and emotional management techniques can help.
In this article, I am going to share some information that I teach to my clients in counselling sessions as well as to members of self-care workshops. If you have any questions about something I have included here, please do not hesitate to contact me and ask.
Good grounding tools are very helpful for better daily living. By grounding, I mean the tool(s) used to help calm yourself in an emotionally upset time. Now don’t get me wrong, I believe it is important to process and feel your emotions at times as this is the body’s way of healing emotional upset to be able to set it aside. Sometimes this can be done at home using some of the tools listed here and sometimes people need the help of a professional to heal some deeper wounds or to help you get over a hurdle. However, there will be times when it is not appropriate to feel upsetting or disturbing emotions, and it is then useful to know way to ‘ground’ or set the emotion aside and come back to it later at a more appropriate time.
Fundamentally, all of these strategies are about you being in control of your emotions instead of your emotions being in control of you. It can be helpful to know that our bodies have processes already designed into our nervous systems to take care of emotions. Emotions have a lifespan of about 45 to 50 minutes. They do not last forever.
Please note that not every technique will work for everyone. Every person will have some that work for them and some that don’t. Once you have found techniques that work for you, it can be helpful to write them up, or type them and print them out, and keep them handy to ensure you'll use them when you need them.
The main concept to understand is that when you are feeling a lot of emotion, you are functioning from the right side of your brain where your negative emotional centre lies. It is commonly noted in psychology that when you are trapped, in a way, on the right side of your brain, your left side is functioning at a lower capacity. The left side of your brain is thought to be the rational or logical side of the brain. It is therefore helpful to get your left side more activated, but sometimes it needs some help during emotionally charged times. There are many ways to do this, but again, find the strategies that work for you.
Strategies:
Shifting your focus away from the emotion and back to your body can be very useful. This can be done by tapping your feet back and forth and really feeling how your feet connect with the floor.
Another way to shift the focus back to the body is to notice how your body feels on the chair you are sitting in. Notice your back on the back of the chair, your arms on the arm of the chair, your legs, and how your hands are placed.
Next, notice your breath. Long deep breaths in through the nose and out through the mouth if you can. Really feel the breath going into the body. Breath is very life sustaining and supportive – it is a very good thing to connect with at times of feeling emotionally upset. This can help ground and soothe the body and shift your focus away from an upsetting emotion.
Now, the counseling modality I use most of in my practice is something called EMDR (which stands for Eye Movement Desensitization and Reprocessing). You can read some information about EMDR if you click on the tap in the menu bar of the website. Some of the grounding strategies I am including here are the tools I use to end sessions with clients so that things are not left open and my clients can get home safely, go back to work, or whatever it that they need to do that day.
The most important of these tools sounds very simple but it is very effective. All you have to do is move your eyes up and down in a vertical line. No need to move your head, just your eyes. Turning your body to face a doorframe or the corner of a room can help. You can think of a metaphorical door in your mind closing your emotional self and centering the body.
Becoming more aware of your physical surroundings can help shift your awareness and activate the left side of the brain. This can be done through naming objects you see in the room around you, naming colours that you see, as well and sounds that you hear.
Another way to get both sides of your brain working if you are feeling a strong emotion is to access them both at the same time. This an be done by looking at a piece of art such as a painting or a sculpture – not a photograph though - and count at the same time. You do not need to analyze the art. Just by looking at it, the right side of your brain is accessed. By counting (1,2,3,4,5,6,7,8,9,10 – as far up as you need to go), you activate the left side of the brain. If you are aware of a feeling and do these two things together, the feeling should dissipate.
Going for a walk, or other physical activity, can help the body feel better and help release the emotion. I strongly believe in the term “walk it off”.
Reading is something that many people do to take their minds off their worries. Some sort of distraction can help shift your focus away from the emotion.
Cooking can be another good, healthy distraction. By the way, eating healthily and getting some exercise are two of the best things you can do for depression.
Journalling, or writing, is very helpful for some to help you handle an emotionally charged situation. It helps give clarity to thoughts and allows for some distance from them by looking at them. Some people find writing very therapeutic. If it is not the right thing for you, that is okay. Keep in mind, you do not always have to go back and read what you wrote. Sometimes its just nice to have a place to get it out in the moment.
Other creative outlets are very helpful as well. Doing some art – which does not have to look like anything – helps get emotion out. This is a similar idea to journalling. What colour would anger be? What would it look like?
If you are able to do some art and give your thoughts or feelings some creative expression, follow-up with some good self-care like a nice bath, a walk, or a warm drink.
The ‘Container’ is a very common therapeutic tool. To some, the concept of the container might not sound very useful, but when practiced and developed, it does wonders for helping set emotions, upsetting thoughts, or memories aside when it is not a good time to be aware of them.
The container is about using imagery, or the power of you imagination (your mind) to help you when you need it. Our minds are pretty powerful so I encourage you to give this one a shot and see how it goes. When I first heard of this exercise, I also did not think it would be helpful. Was I ever wrong. Even last week on the street I had a member of a group I had run come up to me and tell me how helpful the container is and expressed, “Its just great.”
The container is about imagining some sort of container that is big enough, and strong enough, to hold whatever you might ever need to put in it. One stipulation is that it shouldn’t be something that you see all the time in your day as you may be getting a constant reminder of what you are trying to forget (for the time-being). It can be made of any material and can be any colour. It needs some sort of door or lid to keep what ever you put in there safe inside. It may need a lock of some sort. Examples could be a warehouse, a safe or vault, a big box, or plastic container.
To use, or access, your container when you need it, it is helpful to have a really clear picture of it first (drawing it can help). You might picture the items you would like to go into your container individually being placed inside. You might just get a felt sense of it being set aside and placed into the container. Some people like to have some sort of animation to help take the items into the container such as a pack man motion or some sort of suction.
Now, an important idea pertaining to the Container is that you are not trying to make the things you place into it disappear or say that they are not important. It is about setting things aside and coming back to them at a later time when you can better deal with them such as in counselling, talking to a friend, or journalling about it at home.
Sometimes it is helpful to have some sort of nozzle or valve on the container so that you can more easily be in control of what comes out when it is time to take something out.
The Safe Place is another very common therapeutic strategy and is a very useful tool for many. I originally learned of the ‘safe place’ in relation to working with sexual abuse survivors. However, as the years have progressed, I have found that this tool is very useful for anyone. Again, this strategy utilizes our minds by using imagery to help calm the body and the mind. The safe place works by closing your eyes and imagining yourself in a place (which can be real or imaginary). It can be any place at all that you find soothing and comforting. Some people call this place a relaxation place or a happy place. It is helpful if there are not people who are currently a part of your life in your safe place because if that relationship were to ever go sour for a time, it would affect your safe place.
The safe place can be somewhere you have been, a place that you liked when you were a kid, a place you have always dreamed of going, or an imaginary place such as somewhere in outer space. It is helpful to notice all the colours that are there, the sounds, the objects. The clearer the image is for you, it will easier it will be for you to access it and to use it when you need it.
Imagine yourself in this place and notice how it makes you feel. Do you feel calm, more relaxed, at peace? Whatever the feeling is, notice also where you can feel it in your body. Allow yourself to stay there as long as you need to calm yourself.
Anther strategy to help alleviate emotional distress is the Spiral Technique. For this exercise, allow yourself to feel the emotion and close your eyes. Which direction would the spiral be turning? Ok, now change the direction – this will decrease the intensity of the emotion. Try practicing it and see if you can have work for you.
Practicing something referred to as ‘Dual Awareness’ can really help get you through when nothing else seems to be helping. For this concept, it is helpful to note that the emotion is caused from a past experience. However, you are feeling that past experience being triggered in the present. Be aware of these 2 things at the same time: the emotion being connected to a past experience and yourself in your present surroundings. Tell yourself, “I can allow myself to know I am okay right now”. The feeling will eventually pass – your body will take care of it in its own in time. It will not last forever. Sometimes you might feel as if you just need to hang on. Find something to help you connect with your current surroundings.
Design your surroundings so that they reflect calm and relaxation. Your surrounds can greatly affect your mood. Soothing pictures, some spiritual objects, or other calming objects help create an atmosphere of better emotional health.
Spend time talking to friends when you can. Be aware of their boundaries so that you do not go too far with pushing limits. It is important to share with people who will be understanding and supportive.
When dealing with issues of anger, there are healthy ways to process it. Anger has a lot of energy to it and wants to have a physical way to get out of your system. Going to the gym, for a walk, or for a run can help. Screaming into or punching pillows can also help. Stress balls are good as well. Find a healthy way to get the energy out. Anger serves a purpose of letting us know that something needs to be different but, just as it can be done with other emotions, anger too can find a positive outlet.
Rescue Remedy is a homeopathic product that is becoming more and more common as it is helpful to calm your nerves. You might give this a try and carry it around with you if you find it helpful. It can be found at many health food stores.
If spirituality is important to you, you can get in tune with your body at times of feeling emotional upset by visualizing your chakra system and aligning the chakras. Be aware of centering the body along this system. Finding other spiritual beliefs or outlets can help as well.
It is important to remember that practicing these tools will help. Repetition is the best way to learn something new. Also, please keep in mind that this is not a comprehensive list. There are many ways to ground and self-soothe during times of emotional upset.
In closing, I would like to mention that something I try to encourage to all of my clients and to others in my life as well, is to always attempt to have good self-care. Taking care of what you eat, how much sleep you are getting, limiting the amount of caffeine is in your diet, and getting some exercise will go a long way to helping your body take care of you and help support you better during times of emotional upset.
I hope some of the things on this list will help you.
©2008 Janel Ball
Janel Ball, MA, RCC, MBACP
Healing Solutions Professional Counselling Services
http://healingsolutions.ca
604-809-0351
There are self-care strategies that you can learn to help you get through your days with a bit more ease if you find you are struggling with managing your emotions or find yourself on a bit of a roller-coaster of emotion at times. Even during bouts of low-self-esteem, self-care and emotional management techniques can help.
In this article, I am going to share some information that I teach to my clients in counselling sessions as well as to members of self-care workshops. If you have any questions about something I have included here, please do not hesitate to contact me and ask.
Good grounding tools are very helpful for better daily living. By grounding, I mean the tool(s) used to help calm yourself in an emotionally upset time. Now don’t get me wrong, I believe it is important to process and feel your emotions at times as this is the body’s way of healing emotional upset to be able to set it aside. Sometimes this can be done at home using some of the tools listed here and sometimes people need the help of a professional to heal some deeper wounds or to help you get over a hurdle. However, there will be times when it is not appropriate to feel upsetting or disturbing emotions, and it is then useful to know way to ‘ground’ or set the emotion aside and come back to it later at a more appropriate time.
Fundamentally, all of these strategies are about you being in control of your emotions instead of your emotions being in control of you. It can be helpful to know that our bodies have processes already designed into our nervous systems to take care of emotions. Emotions have a lifespan of about 45 to 50 minutes. They do not last forever.
Please note that not every technique will work for everyone. Every person will have some that work for them and some that don’t. Once you have found techniques that work for you, it can be helpful to write them up, or type them and print them out, and keep them handy to ensure you'll use them when you need them.
The main concept to understand is that when you are feeling a lot of emotion, you are functioning from the right side of your brain where your negative emotional centre lies. It is commonly noted in psychology that when you are trapped, in a way, on the right side of your brain, your left side is functioning at a lower capacity. The left side of your brain is thought to be the rational or logical side of the brain. It is therefore helpful to get your left side more activated, but sometimes it needs some help during emotionally charged times. There are many ways to do this, but again, find the strategies that work for you.
Strategies:
Shifting your focus away from the emotion and back to your body can be very useful. This can be done by tapping your feet back and forth and really feeling how your feet connect with the floor.
Another way to shift the focus back to the body is to notice how your body feels on the chair you are sitting in. Notice your back on the back of the chair, your arms on the arm of the chair, your legs, and how your hands are placed.
Next, notice your breath. Long deep breaths in through the nose and out through the mouth if you can. Really feel the breath going into the body. Breath is very life sustaining and supportive – it is a very good thing to connect with at times of feeling emotionally upset. This can help ground and soothe the body and shift your focus away from an upsetting emotion.
Now, the counseling modality I use most of in my practice is something called EMDR (which stands for Eye Movement Desensitization and Reprocessing). You can read some information about EMDR if you click on the tap in the menu bar of the website. Some of the grounding strategies I am including here are the tools I use to end sessions with clients so that things are not left open and my clients can get home safely, go back to work, or whatever it that they need to do that day.
The most important of these tools sounds very simple but it is very effective. All you have to do is move your eyes up and down in a vertical line. No need to move your head, just your eyes. Turning your body to face a doorframe or the corner of a room can help. You can think of a metaphorical door in your mind closing your emotional self and centering the body.
Becoming more aware of your physical surroundings can help shift your awareness and activate the left side of the brain. This can be done through naming objects you see in the room around you, naming colours that you see, as well and sounds that you hear.
Another way to get both sides of your brain working if you are feeling a strong emotion is to access them both at the same time. This an be done by looking at a piece of art such as a painting or a sculpture – not a photograph though - and count at the same time. You do not need to analyze the art. Just by looking at it, the right side of your brain is accessed. By counting (1,2,3,4,5,6,7,8,9,10 – as far up as you need to go), you activate the left side of the brain. If you are aware of a feeling and do these two things together, the feeling should dissipate.
Going for a walk, or other physical activity, can help the body feel better and help release the emotion. I strongly believe in the term “walk it off”.
Reading is something that many people do to take their minds off their worries. Some sort of distraction can help shift your focus away from the emotion.
Cooking can be another good, healthy distraction. By the way, eating healthily and getting some exercise are two of the best things you can do for depression.
Journalling, or writing, is very helpful for some to help you handle an emotionally charged situation. It helps give clarity to thoughts and allows for some distance from them by looking at them. Some people find writing very therapeutic. If it is not the right thing for you, that is okay. Keep in mind, you do not always have to go back and read what you wrote. Sometimes its just nice to have a place to get it out in the moment.
Other creative outlets are very helpful as well. Doing some art – which does not have to look like anything – helps get emotion out. This is a similar idea to journalling. What colour would anger be? What would it look like?
If you are able to do some art and give your thoughts or feelings some creative expression, follow-up with some good self-care like a nice bath, a walk, or a warm drink.
The ‘Container’ is a very common therapeutic tool. To some, the concept of the container might not sound very useful, but when practiced and developed, it does wonders for helping set emotions, upsetting thoughts, or memories aside when it is not a good time to be aware of them.
The container is about using imagery, or the power of you imagination (your mind) to help you when you need it. Our minds are pretty powerful so I encourage you to give this one a shot and see how it goes. When I first heard of this exercise, I also did not think it would be helpful. Was I ever wrong. Even last week on the street I had a member of a group I had run come up to me and tell me how helpful the container is and expressed, “Its just great.”
The container is about imagining some sort of container that is big enough, and strong enough, to hold whatever you might ever need to put in it. One stipulation is that it shouldn’t be something that you see all the time in your day as you may be getting a constant reminder of what you are trying to forget (for the time-being). It can be made of any material and can be any colour. It needs some sort of door or lid to keep what ever you put in there safe inside. It may need a lock of some sort. Examples could be a warehouse, a safe or vault, a big box, or plastic container.
To use, or access, your container when you need it, it is helpful to have a really clear picture of it first (drawing it can help). You might picture the items you would like to go into your container individually being placed inside. You might just get a felt sense of it being set aside and placed into the container. Some people like to have some sort of animation to help take the items into the container such as a pack man motion or some sort of suction.
Now, an important idea pertaining to the Container is that you are not trying to make the things you place into it disappear or say that they are not important. It is about setting things aside and coming back to them at a later time when you can better deal with them such as in counselling, talking to a friend, or journalling about it at home.
Sometimes it is helpful to have some sort of nozzle or valve on the container so that you can more easily be in control of what comes out when it is time to take something out.
The Safe Place is another very common therapeutic strategy and is a very useful tool for many. I originally learned of the ‘safe place’ in relation to working with sexual abuse survivors. However, as the years have progressed, I have found that this tool is very useful for anyone. Again, this strategy utilizes our minds by using imagery to help calm the body and the mind. The safe place works by closing your eyes and imagining yourself in a place (which can be real or imaginary). It can be any place at all that you find soothing and comforting. Some people call this place a relaxation place or a happy place. It is helpful if there are not people who are currently a part of your life in your safe place because if that relationship were to ever go sour for a time, it would affect your safe place.
The safe place can be somewhere you have been, a place that you liked when you were a kid, a place you have always dreamed of going, or an imaginary place such as somewhere in outer space. It is helpful to notice all the colours that are there, the sounds, the objects. The clearer the image is for you, it will easier it will be for you to access it and to use it when you need it.
Imagine yourself in this place and notice how it makes you feel. Do you feel calm, more relaxed, at peace? Whatever the feeling is, notice also where you can feel it in your body. Allow yourself to stay there as long as you need to calm yourself.
Anther strategy to help alleviate emotional distress is the Spiral Technique. For this exercise, allow yourself to feel the emotion and close your eyes. Which direction would the spiral be turning? Ok, now change the direction – this will decrease the intensity of the emotion. Try practicing it and see if you can have work for you.
Practicing something referred to as ‘Dual Awareness’ can really help get you through when nothing else seems to be helping. For this concept, it is helpful to note that the emotion is caused from a past experience. However, you are feeling that past experience being triggered in the present. Be aware of these 2 things at the same time: the emotion being connected to a past experience and yourself in your present surroundings. Tell yourself, “I can allow myself to know I am okay right now”. The feeling will eventually pass – your body will take care of it in its own in time. It will not last forever. Sometimes you might feel as if you just need to hang on. Find something to help you connect with your current surroundings.
Design your surroundings so that they reflect calm and relaxation. Your surrounds can greatly affect your mood. Soothing pictures, some spiritual objects, or other calming objects help create an atmosphere of better emotional health.
Spend time talking to friends when you can. Be aware of their boundaries so that you do not go too far with pushing limits. It is important to share with people who will be understanding and supportive.
When dealing with issues of anger, there are healthy ways to process it. Anger has a lot of energy to it and wants to have a physical way to get out of your system. Going to the gym, for a walk, or for a run can help. Screaming into or punching pillows can also help. Stress balls are good as well. Find a healthy way to get the energy out. Anger serves a purpose of letting us know that something needs to be different but, just as it can be done with other emotions, anger too can find a positive outlet.
Rescue Remedy is a homeopathic product that is becoming more and more common as it is helpful to calm your nerves. You might give this a try and carry it around with you if you find it helpful. It can be found at many health food stores.
If spirituality is important to you, you can get in tune with your body at times of feeling emotional upset by visualizing your chakra system and aligning the chakras. Be aware of centering the body along this system. Finding other spiritual beliefs or outlets can help as well.
It is important to remember that practicing these tools will help. Repetition is the best way to learn something new. Also, please keep in mind that this is not a comprehensive list. There are many ways to ground and self-soothe during times of emotional upset.
In closing, I would like to mention that something I try to encourage to all of my clients and to others in my life as well, is to always attempt to have good self-care. Taking care of what you eat, how much sleep you are getting, limiting the amount of caffeine is in your diet, and getting some exercise will go a long way to helping your body take care of you and help support you better during times of emotional upset.
I hope some of the things on this list will help you.
©2008 Janel Ball
Janel Ball, MA, RCC, MBACP
Healing Solutions Professional Counselling Services
http://healingsolutions.ca
604-809-0351
Why Almost Everyone Is Wrong About Stomach Exercises And Abdominal Muscles
"Stomach exercises" are among the most frequently asked about and searched on (via internet) yet misunderstood subjects in the entire field of health, fitness and exercise. Regardless of age, experience or gender, everyone wants a flat "stomach" because the abdominal region is the true showcase of your physique. Since the abs are usually the last place to "shape up" and "lean out," then most people would say that if you've got abs, you've got it all.
Well, in my way of thinking, this is only partially true. There's more to a complete physique than "abdominal exercises" and "six pack abs" and most people are completely wrong about "stomach exercises" and ""stomach muscles." (you'll find out why in just a moment)...
The Difference Between "6-Pack Abs" And Truly "Fit Abs"
Having a great looking set of abs is very much a matter of low body fat. But make no mistake, just being lean and seeing a "six-pack" doesn't mean you are strong, fit or conditioned. Real fitness means more than visible muscle development, it means strength, endurance, and stability, and this type of true functional fitness does not come from merely eating the right foods or reducing your body fat.
Nutrition is so important that you could even say that "abs are made in the kitchen, not in the gym" and you would not be telling a lie. But this clever maxim is not telling the whole truth either. Great abs come from nutrition AND training, not one or the other. The training develops them. The nutrition uncovers them.
Don Juan Ponce de Leon arrived in America in 1493 looking for a fountain of youth and today in the "stomach exercise" marketplace, it seems that far too many people are looking for a "magic fountain" in order to flatten their waistlines.
Ponce never found the fountain of youth and you will never find a magical solution for flat abs. There are no short cuts. It takes a change in lifestyle to get a change in health, physique and performance. That includes nutrition AND training. There's No Such Thing As "Stomach Exercises"
THIS is your stomach! Proper choice of exercise is a critical factor in your quest for a firm and flat waistline. But you will never get a great "stomach" from ANY "stomach exercise" because your stomach is a part of your digestive tract, not your skeletal muscular system! So let's get the terminology straight, shall we? The area of you body you really want to improve is called your "core region." Many people refer to it as the "abdominal region."
However, training only with "ab exercise" is NOT the optimal approach. The abdominals only include the front (anterior) side of your body and if the only type of training you do is abdominal training, you may be unwittingly setting yourself up for lower back problems. If you don't think this is serious, then consider this statistic: According to the
American Chiropractic Association, more than 31 million Americans are suffering from low back pain at any given time. So would you like to trade great abs for a bad back? I didn't think so. The good news is that you can kill two birds with one stone. You can develop great abdominal muscles, great core muscles and a strong, pain-free back by using exercises that focus not on the "stomach," (which is not a muscle you train at all), not on the "abdominals," (which is only part of the muscles you need to target), but on the entire core.
The core is the key to your success. The core is the entire complex of muscles around your hip and waist region from your lower rib cage to the bottom of your pelvis. If you just focus on "abdominal exercises" alone (or "stomach" exercises, LOL), you will develop what I refer to as a "one dimensional body." I focus on training the body as a whole, or "multi-dimensional training" to develop a complete person and to develop effective and powerful athletes.
What every program I write has in common is that I do not attempt to "isolate" the abdominals (or train the "stomach muscles!") It's all about the core and about integrating your body as a unit so you function better in daily life. As you do core-focused exercise programs you are improving not only your muscular system but also the systems that drives your muscular system - that is, the nervous system.
This may very well be the most important secret for getting better results in your workout programs. The more efficiently your nervous system works, the better your results will be. Core workouts that improve both muscular strength and conditioning while also improving neural drive and develop stronger neural control of the associated muscles.
This type of training for your core may very well be the most important secret for getting better results in your workout programs.
* THIS is why my "brand" of core training gets results in women who have had C-sections, or other abdominal surgeries when nothing else worked
* THIS is why the core exercises I recommend will flatten out a "pooching" belly, which is a result of deep muscular weakness and lack of neuromuscular control (It's NOT just a body fat problem!)
* THIS is why my clients have overcome lower back when all else failed
* THIS is why my workout program have helped men and women recover from embarrassing incontinence
* THIS is how I have helped hundreds of new moms regain their flat and firm midsections after having their babies
* THIS is why my clients remain injury free, while so many other training programs are actually the CAUSE of injuries * And THIS is why my type of training - PROGRESSIVE CORE TRAINING - develops amazing athletes - top wrestlers, PGA golfers, and pro boxers with powerful punches and abs of steel. I've written an entire book about core training ("Firm And Flatten Your Abs), which you learn more about on the Flatten Your Abs home page, as well as dozens of articles which you can read elsewhere on this site (or you can subscribe to my biweekly newsletter).
The purpose of this article was not to give more workout routines (there are plenty of core training workouts to be found on this site and in my book and lots more to come in upcoming issues of my newsletter). The purpose of this article was to "install" 3 incredibly important lessons into your brain:
* You can't train your "stomach" because your stomach is an internal organ of digestion not a skeletal muscle!
* You can't totally "isolate" your abdominals because your abdominals do not work in isolation, they work in conjunction with the rest of your body (and "isolation" as with only doing crunches, is not the optimal approach anyway).
* You get more by training your core! You become a better athlete, you help prevent injuries, you get stronger and you get that coveted 6-pack abs look. I hope the "morals" of these lessons have already sunk in and will become a part of your own fitness philosophy... and the next time you hear someone talk about "stomach exercises", you'll now be able to get a good chuckle out of that.
Well, in my way of thinking, this is only partially true. There's more to a complete physique than "abdominal exercises" and "six pack abs" and most people are completely wrong about "stomach exercises" and ""stomach muscles." (you'll find out why in just a moment)...
The Difference Between "6-Pack Abs" And Truly "Fit Abs"
Having a great looking set of abs is very much a matter of low body fat. But make no mistake, just being lean and seeing a "six-pack" doesn't mean you are strong, fit or conditioned. Real fitness means more than visible muscle development, it means strength, endurance, and stability, and this type of true functional fitness does not come from merely eating the right foods or reducing your body fat.
Nutrition is so important that you could even say that "abs are made in the kitchen, not in the gym" and you would not be telling a lie. But this clever maxim is not telling the whole truth either. Great abs come from nutrition AND training, not one or the other. The training develops them. The nutrition uncovers them.
Don Juan Ponce de Leon arrived in America in 1493 looking for a fountain of youth and today in the "stomach exercise" marketplace, it seems that far too many people are looking for a "magic fountain" in order to flatten their waistlines.
Ponce never found the fountain of youth and you will never find a magical solution for flat abs. There are no short cuts. It takes a change in lifestyle to get a change in health, physique and performance. That includes nutrition AND training. There's No Such Thing As "Stomach Exercises"
THIS is your stomach! Proper choice of exercise is a critical factor in your quest for a firm and flat waistline. But you will never get a great "stomach" from ANY "stomach exercise" because your stomach is a part of your digestive tract, not your skeletal muscular system! So let's get the terminology straight, shall we? The area of you body you really want to improve is called your "core region." Many people refer to it as the "abdominal region."
However, training only with "ab exercise" is NOT the optimal approach. The abdominals only include the front (anterior) side of your body and if the only type of training you do is abdominal training, you may be unwittingly setting yourself up for lower back problems. If you don't think this is serious, then consider this statistic: According to the
American Chiropractic Association, more than 31 million Americans are suffering from low back pain at any given time. So would you like to trade great abs for a bad back? I didn't think so. The good news is that you can kill two birds with one stone. You can develop great abdominal muscles, great core muscles and a strong, pain-free back by using exercises that focus not on the "stomach," (which is not a muscle you train at all), not on the "abdominals," (which is only part of the muscles you need to target), but on the entire core.
The core is the key to your success. The core is the entire complex of muscles around your hip and waist region from your lower rib cage to the bottom of your pelvis. If you just focus on "abdominal exercises" alone (or "stomach" exercises, LOL), you will develop what I refer to as a "one dimensional body." I focus on training the body as a whole, or "multi-dimensional training" to develop a complete person and to develop effective and powerful athletes.
What every program I write has in common is that I do not attempt to "isolate" the abdominals (or train the "stomach muscles!") It's all about the core and about integrating your body as a unit so you function better in daily life. As you do core-focused exercise programs you are improving not only your muscular system but also the systems that drives your muscular system - that is, the nervous system.
This may very well be the most important secret for getting better results in your workout programs. The more efficiently your nervous system works, the better your results will be. Core workouts that improve both muscular strength and conditioning while also improving neural drive and develop stronger neural control of the associated muscles.
This type of training for your core may very well be the most important secret for getting better results in your workout programs.
* THIS is why my "brand" of core training gets results in women who have had C-sections, or other abdominal surgeries when nothing else worked
* THIS is why the core exercises I recommend will flatten out a "pooching" belly, which is a result of deep muscular weakness and lack of neuromuscular control (It's NOT just a body fat problem!)
* THIS is why my clients have overcome lower back when all else failed
* THIS is why my workout program have helped men and women recover from embarrassing incontinence
* THIS is how I have helped hundreds of new moms regain their flat and firm midsections after having their babies
* THIS is why my clients remain injury free, while so many other training programs are actually the CAUSE of injuries * And THIS is why my type of training - PROGRESSIVE CORE TRAINING - develops amazing athletes - top wrestlers, PGA golfers, and pro boxers with powerful punches and abs of steel. I've written an entire book about core training ("Firm And Flatten Your Abs), which you learn more about on the Flatten Your Abs home page, as well as dozens of articles which you can read elsewhere on this site (or you can subscribe to my biweekly newsletter).
The purpose of this article was not to give more workout routines (there are plenty of core training workouts to be found on this site and in my book and lots more to come in upcoming issues of my newsletter). The purpose of this article was to "install" 3 incredibly important lessons into your brain:
* You can't train your "stomach" because your stomach is an internal organ of digestion not a skeletal muscle!
* You can't totally "isolate" your abdominals because your abdominals do not work in isolation, they work in conjunction with the rest of your body (and "isolation" as with only doing crunches, is not the optimal approach anyway).
* You get more by training your core! You become a better athlete, you help prevent injuries, you get stronger and you get that coveted 6-pack abs look. I hope the "morals" of these lessons have already sunk in and will become a part of your own fitness philosophy... and the next time you hear someone talk about "stomach exercises", you'll now be able to get a good chuckle out of that.
Lose Weight Through Dancing
If you have ever wanted to learn how to dance and lose weight at the same time then this is for you. Dancing regularly is one of the best ways of keeping fit and healthy while having fun at the same time. Louis Van Amstel from the program "Dancing with the stars", teaches you how to do all your favoriate dance routines that you may have seen on the show.
Dancing is a great way to lose weight as it is one of the best cardio workouts with the least amount of effort. Most people don't consider dancing as a way of losing weight, they just do it for fun. What people do not realise is by dancing regularly they are toning and sculpting their bodies at the same time. Within a few weeks you will see inches coming off your waistline without you realising because you are enjoying yourself.
Louis Van Amstel is one of the worlds best dance teachers, he has been training people for years and has further enhanced his reputation by being on the dance TV program. Even he used to get stuck dancing when he first started, but once you learn some basic steps you are away. From his video lessons you will be able to learn some steps in as little as 20 minutes. In his video you will learn;
The Cha Cha - Its fun, works on your body well and is easy to learn.
FoxTrot - You can incorporate this into a lot of dances and is very romantic.
Jive - Fast paced and very exciting, great cardio workout.
Rhumba - Very sexy dance, great for losing weight from your weist and hips.
Salsa - Very creative and easy moves, seductive dance.
Samba - Another high energy routine, excellent on the eye and the body.
Tango - Easy to learn, another sexy, seductive and thrilling dance.
Waltz - This is a more structured and softer dance, fantastic for the hips and thighs.
Dancing is a great way to lose weight as it is one of the best cardio workouts with the least amount of effort. Most people don't consider dancing as a way of losing weight, they just do it for fun. What people do not realise is by dancing regularly they are toning and sculpting their bodies at the same time. Within a few weeks you will see inches coming off your waistline without you realising because you are enjoying yourself.
Louis Van Amstel is one of the worlds best dance teachers, he has been training people for years and has further enhanced his reputation by being on the dance TV program. Even he used to get stuck dancing when he first started, but once you learn some basic steps you are away. From his video lessons you will be able to learn some steps in as little as 20 minutes. In his video you will learn;
The Cha Cha - Its fun, works on your body well and is easy to learn.
FoxTrot - You can incorporate this into a lot of dances and is very romantic.
Jive - Fast paced and very exciting, great cardio workout.
Rhumba - Very sexy dance, great for losing weight from your weist and hips.
Salsa - Very creative and easy moves, seductive dance.
Samba - Another high energy routine, excellent on the eye and the body.
Tango - Easy to learn, another sexy, seductive and thrilling dance.
Waltz - This is a more structured and softer dance, fantastic for the hips and thighs.
Forget Dry Skin and Have a Queen's Face
Our skin is the biggest organ and the most delicate also. It requires constant moisturizing, hydration and pores kept free from blockages, for you to have a radiant complexion. When we sweat, the built in toxins are released through our skin pores, thus keeping our skin clean and healthy.
When you are young, the skin has inherent natural oils that it secretes to keep the skin healthy and supple. However, as we age, the skin gets drier and loses its ability to produce oils, so you need extra application of natural organic creams and lotions for intense moisturizing of the skin.
When the skin loses moisture, it becomes very dry and cracks appear or skin peels and becomes irritated. Usually, the fungi and microbial infections sets in damaged dry skin and later flares up. Dry skin not only does not look good but the accumulation of dead skin cells, need constant exfoliation. The best way to achieve normal, healthy skin is to have a regular skin care routine which will make you look attractive and have a flawless skin. As you age, the skin loses its moisture content very fast and signs o aging show up fast. It is beneficial to use good authentic organic skin care products, which will help you attain the proper PH balance in your skin.
Some home beauty tips are very effective when you have dry skin. Mash up a banana and add some honey and little milk to make a paste. You can also add a few drops of your favorite essential oil like sandal, rose or lavender to get the perfect fragrance. Apply this rejuvenating face mask and leave it on for at least 10 to 15 minutes. Wash it off with warm water and apply pure almond oil or avocado oil as moisturizer. Repeat this process once a day for a fortnight and see the difference!
The best way to clean your dry/damaged skin is to use a mild soap and use extra moisturizers like pure oils for maximum benefits. Avoid any alcohol based skin care product as it tends to dry out the skin. Alkaline soaps and skin care lotions should be used. Drinking plenty of water every day and eating a balanced diet certainly helps you have an acne free, well nourished beautiful skin. Protect your skin from the harsh rays of the sun and use a soft, gentle sunscreen lotion when ever you go out. Follow the tips and you will see your dull, luster less dry facial skin transform into a supple, soft and beautiful complexioned young face.
When you are young, the skin has inherent natural oils that it secretes to keep the skin healthy and supple. However, as we age, the skin gets drier and loses its ability to produce oils, so you need extra application of natural organic creams and lotions for intense moisturizing of the skin.
When the skin loses moisture, it becomes very dry and cracks appear or skin peels and becomes irritated. Usually, the fungi and microbial infections sets in damaged dry skin and later flares up. Dry skin not only does not look good but the accumulation of dead skin cells, need constant exfoliation. The best way to achieve normal, healthy skin is to have a regular skin care routine which will make you look attractive and have a flawless skin. As you age, the skin loses its moisture content very fast and signs o aging show up fast. It is beneficial to use good authentic organic skin care products, which will help you attain the proper PH balance in your skin.
Some home beauty tips are very effective when you have dry skin. Mash up a banana and add some honey and little milk to make a paste. You can also add a few drops of your favorite essential oil like sandal, rose or lavender to get the perfect fragrance. Apply this rejuvenating face mask and leave it on for at least 10 to 15 minutes. Wash it off with warm water and apply pure almond oil or avocado oil as moisturizer. Repeat this process once a day for a fortnight and see the difference!
The best way to clean your dry/damaged skin is to use a mild soap and use extra moisturizers like pure oils for maximum benefits. Avoid any alcohol based skin care product as it tends to dry out the skin. Alkaline soaps and skin care lotions should be used. Drinking plenty of water every day and eating a balanced diet certainly helps you have an acne free, well nourished beautiful skin. Protect your skin from the harsh rays of the sun and use a soft, gentle sunscreen lotion when ever you go out. Follow the tips and you will see your dull, luster less dry facial skin transform into a supple, soft and beautiful complexioned young face.
Tips To Get Beautiful Nails - For A Beautiful You!
Not just your face but even your hands say it loud when you need to get that perfect impression in a board meeting or on a special person. Your perfectly manicured nails look good and say it loud about how well you maintain yourself. However, nail care is essential for both men and women and few tips that will help you get that perfect nails sitting at home. So, say good bye to expensive salons and French manicurists.
If you devote a little care even once in 15 days your nail will look beautiful, giving you an edge over the others in today's world of competition.
1. Get a basic nail kit that has the necessary tools but is not prohibitively expensive as brand names do not mean great nails! Nail kits are available at every drug store so you can find one that suits you easily.
2. Wash your hands with a herbal based soap and lukewarm water and let it dry. When the nails are soft, they are easy to cut and file. However, be careful as improper filing can weaken the nails. Use a nail file and shape up your nails according to our desire with easy, gentle strokes. File from the side to the middle along the edge of the nail for the best results. Do not apply pressure on the top which will cause then to crack and break.
3. If you apply nail polish, do not put a thick coat and leave it. Beautiful, well manicured nails require 2 to3 coats of nail polish applications to give them that smooth, glossy finish.
4. As with hair and skin, nails also require attention. A well balanced diet and drinking plenty of water keeps the nails shiny and smooth while dehydrated nails look chipped and dry too.
5. Regular nail care is important and occasionally do apply cuticle oil to moisturize and soften your cuticles and nails. This will help the nails to look fresh and smooth, even without nail polish.
6. Never use alcohol based lotions or nail polish removers as they tend to weaken the nails and dehydrate them. The chances of fungi and other microbial infections increase when the nails are cracked and brittle. Always go in for natural, organic nail care products to safe guard tour skin and nails.
7. Unhealthy habits of biting nails also lead to unhygienic nails and spoil the look of the hands. So, if you are prone to it, give it up! If you follow these tips, you will have healthy, beautiful nails and hands in a short time span.
If you devote a little care even once in 15 days your nail will look beautiful, giving you an edge over the others in today's world of competition.
1. Get a basic nail kit that has the necessary tools but is not prohibitively expensive as brand names do not mean great nails! Nail kits are available at every drug store so you can find one that suits you easily.
2. Wash your hands with a herbal based soap and lukewarm water and let it dry. When the nails are soft, they are easy to cut and file. However, be careful as improper filing can weaken the nails. Use a nail file and shape up your nails according to our desire with easy, gentle strokes. File from the side to the middle along the edge of the nail for the best results. Do not apply pressure on the top which will cause then to crack and break.
3. If you apply nail polish, do not put a thick coat and leave it. Beautiful, well manicured nails require 2 to3 coats of nail polish applications to give them that smooth, glossy finish.
4. As with hair and skin, nails also require attention. A well balanced diet and drinking plenty of water keeps the nails shiny and smooth while dehydrated nails look chipped and dry too.
5. Regular nail care is important and occasionally do apply cuticle oil to moisturize and soften your cuticles and nails. This will help the nails to look fresh and smooth, even without nail polish.
6. Never use alcohol based lotions or nail polish removers as they tend to weaken the nails and dehydrate them. The chances of fungi and other microbial infections increase when the nails are cracked and brittle. Always go in for natural, organic nail care products to safe guard tour skin and nails.
7. Unhealthy habits of biting nails also lead to unhygienic nails and spoil the look of the hands. So, if you are prone to it, give it up! If you follow these tips, you will have healthy, beautiful nails and hands in a short time span.
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