Stress free in 10 mints...
1. Do Nothing
At least once during the day, take 5 - 10 minutes to sit quietly and do
nothing. Focus on the sounds around you, your emotions and any tension in
your neck, shoulders, arms, chest, etc.
2. Laugh Out Loud
Keep something handy that makes you laugh. It could be a collection of your
favorite comic strips, or a funny eMail from, say, your child or a friend.
You could even take a few moments to think watching your favorite comedy
serial. Turn to this every so often during your day.
3. Tune In
When you face a daunting task, play soothing music - be it classical,
country or jazz. At work you can use the CD drive on your computer to keep
the music at the ready.
4. Think Happy
Focus on someone or something you care deeply about for anywhere from 15
seconds to 5 minutes. Or picture a scene from a peaceful vacation. A phrase
that makes you feel positive about yourself and the world can also work.
5. Hit The Road
Get up from your desk, the couch - wherever you may be - and take a 10
minute walk.
6. Breathe Easy
For 5 minutes, slow your breathing down to about 6 deep-belly breaths a
minute. In other words, inhale for about 5 seconds, exhale for about 5.
7. Rise Relaxed
Right before bed, and after the alarm goes off in the morning, take 5
minutes to relax your entire body. Start by tensing your toes; consciously
relax them. Move on to the muscles in your feet, and then your calves, upper
legs, move upwards until you end by scrunching up and then relaxing the
muscles in your face . . .
Showing posts with label Health And Beauty Tips. Show all posts
Showing posts with label Health And Beauty Tips. Show all posts
4 Exercises That Will Help You Change Your Body Faster
4 Exercises That Will Help You Change Your Body Faster Than Any Other Exercises You May Have Tried
1. Lunges with a barbell. Properly executed, this exercise is the king (or queen) of total body reshaping exercises.
2. Indoor Rock Climbing. No other exercise will work as many muscles (both large and small) at the same time than using a Computerized Indoor Rock Climbing Wall!
3. 100 Rep Squats ? while standing straight, in the squat position, holding either a pair or dumbbells at your sides or a light barbell across your shoulders (behind your neck) ? you slowly squat to parallel, without using any jerking motions. Then when standing back up, you refrain from locking out your legs at the top position. Repeating this sequence for as many times as you possible can, upto 100 reps. When you can perform 100 reps, you simply add more weight. If you need a break during the set of 100 reps ? for health reasons ? then take one ? but before then, once you get back up continue where you left off until you've performed 100 reps. This type of volume training drives a massive amount of oxygenated blood throughout your entire body improving your endurance, melting body fat, cleaning out your lymphatic system, and boosting your metabolism.
100 Rep Squat Details:
Using a straight barbell or dumbbells, with very little weight and your feet flat on the floor spaced about 12 - 14 inches apart, bend into a full parallel squat position (as one of our friendly personal trainers to assist you the first time you try this one - and always use a smith machine or a squat rack for safety purposes).
Perform as many squats as you possibly can without stopping or altering your form. Then stop and rack the weight. Rest for 15 - 30 second (or until you catch your breath), then pick the weigh back up and continue until you need another short break.
Repeat this format until you've completed 100 repetitions. Your goal is to squat 100 repetitions in one set. Once you reach that goal, simply add 5 or 10 pound to the bar.
It's important that you start this exercise with guidance first (Use a personal if you have access to one, not just anyone who is working out in the gym that day) and start with a very light weight, preferably just the weight of the bar.
I promise, if you keep your form strict, and you perform this exercise as outlined here, you'll have one of the best lower body's on your block (including the tightest rear-end around).
1. Lunges with a barbell. Properly executed, this exercise is the king (or queen) of total body reshaping exercises.
2. Indoor Rock Climbing. No other exercise will work as many muscles (both large and small) at the same time than using a Computerized Indoor Rock Climbing Wall!
3. 100 Rep Squats ? while standing straight, in the squat position, holding either a pair or dumbbells at your sides or a light barbell across your shoulders (behind your neck) ? you slowly squat to parallel, without using any jerking motions. Then when standing back up, you refrain from locking out your legs at the top position. Repeating this sequence for as many times as you possible can, upto 100 reps. When you can perform 100 reps, you simply add more weight. If you need a break during the set of 100 reps ? for health reasons ? then take one ? but before then, once you get back up continue where you left off until you've performed 100 reps. This type of volume training drives a massive amount of oxygenated blood throughout your entire body improving your endurance, melting body fat, cleaning out your lymphatic system, and boosting your metabolism.
100 Rep Squat Details:
Using a straight barbell or dumbbells, with very little weight and your feet flat on the floor spaced about 12 - 14 inches apart, bend into a full parallel squat position (as one of our friendly personal trainers to assist you the first time you try this one - and always use a smith machine or a squat rack for safety purposes).
Perform as many squats as you possibly can without stopping or altering your form. Then stop and rack the weight. Rest for 15 - 30 second (or until you catch your breath), then pick the weigh back up and continue until you need another short break.
Repeat this format until you've completed 100 repetitions. Your goal is to squat 100 repetitions in one set. Once you reach that goal, simply add 5 or 10 pound to the bar.
It's important that you start this exercise with guidance first (Use a personal if you have access to one, not just anyone who is working out in the gym that day) and start with a very light weight, preferably just the weight of the bar.
I promise, if you keep your form strict, and you perform this exercise as outlined here, you'll have one of the best lower body's on your block (including the tightest rear-end around).
Natural Acne Treatment
Natural Acne Treatment
Apart from physician's medications, Acne can also be treated very effectively by using natural methods. Conventional treatments for acne have been proved usually quite successful. Natural methods may also include usage of cleansing agents and lotions made with Benzoyl peroxide, gels or creams made modified forms of vitamin A, and antibiotics applied to the skin or taken orally.
Home grown methods have been adopted to treat acne, now a day; diet being one of the most important factors. A diet based on whole, unprocessed foods may benefit people with acne. People with Acne should try to eat at least five servings of vegetables per day and at least one serving of fruit per day. They must avoid eating refined sugar, fried foods, trans fats such as milk, milk products, margarine, shortening, and other hydrogenated vegetable oils.
Foods rich in healthy omega-3 oils such as ground flaxseeds and sardines should be increased. Chocolate, caffeine, carbonated beverages; iodized salt, shellfish, wheat and/or milk products may aggravate acne. Drinking many glasses of fluids and water tends to reduce the effects of acne. Increased in take of fiber rich food along with fresh vegetables, fruit and grains help the patient to reduce the effects of acne.
Vitamin A may help to reduce sebum production. However, high doses of vitamin A can carry a risk of decreased bone density, birth defects, headache, and muscle and joint pain. Sexually active women of childbearing age must not take more than 5,000 IU per day, unless they are under the guidance of a professional physician and are using at least two reliable forms of birth control. Adequate intake of beta-carotene, vitamin E, and zinc will also help reduce the effects of severe acne. Unhealthy fats such as margarine, hydrogenated oils and processed foods must be avoided at all costs.
Zinc, especially in the form of zinc gluconate or zinc sulfate, will help prevent acne. Zinc helps heal blemishes, scars, reduces inflammation, and reduces androgenic hormonal effects on the skin. Increase the intake of zinc in the diet. Vitamin B6 may help reduce the occurrence of premenstrual or mid-cycle acne. This vitamin is essential for the proper metabolism of steroid hormones and can reduce the sensitivity of skin to the effects of testosterone.
Many herbal preparations are also used to decrease the effects of acne. An herbal blend that can help with acne consists of equal parts of the herbal extracts of sarsaparilla, yellow dock, burdock, and cleavers. These herbs are believed to be potent blood and lymph cleansers. Half a teaspoon per day of this blend can be taken three times per day combined with a healthy diet.
For a possible acne treatment, massaging the effect area gently may help treating acne. It can help to increase circulation and lymphatic drainage and speed the healing of blemishes.
Apart from these measures, regular exercises, and meditation and breathing exercises may help in reducing the effects of sever acne.
Apart from physician's medications, Acne can also be treated very effectively by using natural methods. Conventional treatments for acne have been proved usually quite successful. Natural methods may also include usage of cleansing agents and lotions made with Benzoyl peroxide, gels or creams made modified forms of vitamin A, and antibiotics applied to the skin or taken orally.
Home grown methods have been adopted to treat acne, now a day; diet being one of the most important factors. A diet based on whole, unprocessed foods may benefit people with acne. People with Acne should try to eat at least five servings of vegetables per day and at least one serving of fruit per day. They must avoid eating refined sugar, fried foods, trans fats such as milk, milk products, margarine, shortening, and other hydrogenated vegetable oils.
Foods rich in healthy omega-3 oils such as ground flaxseeds and sardines should be increased. Chocolate, caffeine, carbonated beverages; iodized salt, shellfish, wheat and/or milk products may aggravate acne. Drinking many glasses of fluids and water tends to reduce the effects of acne. Increased in take of fiber rich food along with fresh vegetables, fruit and grains help the patient to reduce the effects of acne.
Vitamin A may help to reduce sebum production. However, high doses of vitamin A can carry a risk of decreased bone density, birth defects, headache, and muscle and joint pain. Sexually active women of childbearing age must not take more than 5,000 IU per day, unless they are under the guidance of a professional physician and are using at least two reliable forms of birth control. Adequate intake of beta-carotene, vitamin E, and zinc will also help reduce the effects of severe acne. Unhealthy fats such as margarine, hydrogenated oils and processed foods must be avoided at all costs.
Zinc, especially in the form of zinc gluconate or zinc sulfate, will help prevent acne. Zinc helps heal blemishes, scars, reduces inflammation, and reduces androgenic hormonal effects on the skin. Increase the intake of zinc in the diet. Vitamin B6 may help reduce the occurrence of premenstrual or mid-cycle acne. This vitamin is essential for the proper metabolism of steroid hormones and can reduce the sensitivity of skin to the effects of testosterone.
Many herbal preparations are also used to decrease the effects of acne. An herbal blend that can help with acne consists of equal parts of the herbal extracts of sarsaparilla, yellow dock, burdock, and cleavers. These herbs are believed to be potent blood and lymph cleansers. Half a teaspoon per day of this blend can be taken three times per day combined with a healthy diet.
For a possible acne treatment, massaging the effect area gently may help treating acne. It can help to increase circulation and lymphatic drainage and speed the healing of blemishes.
Apart from these measures, regular exercises, and meditation and breathing exercises may help in reducing the effects of sever acne.
Protein Principles for Diabetes
Protein Principles for Diabetes
Dietary considerations can present a Hobson's choice in diabetes. Even when the intake is nutritious, assimilating it can be another matter. Then there is the problem of progression of diabetic complications if one ends up with excess glucose or fat in the system. Excess carbohydrates in a meal, and the resulting uncontrolled blood sugar levels can be detrimental to any number of tissues, from the lens of the eye, to the neurons, small blood vessels and the kidneys. Fat is also a problem with increase incidences of atherosclerosis, large vessel disease and cardiac complications. What, then is the appropriate macronutrient for the diabetic population? Enough medical literature exists to suggest that in diabetes, proteins are probably the best bet.
Proteins are the natural choice of the body when faced with diabetes. In uncontrolled diabetes, muscle protein is broken down into amino acids to be converted into glucose by the liver. If left to fend for itself, this can create a commotion within the body. Since proteins have to supply enough energy to substitute for carbohydrates, proteins are broken down faster than they are made. The body ends up with a protein deficit, a situation with subtle, yet far-reaching effects on normal body functions. Importantly, for diabetics, a protein deficit has been shown to impair resistance to infections (Ganong WF). Replenishing the depleting protein stores is a vital requirement of all diabetic diets.
Importance of proteins in a diabetic has been well documented. The American Associations of Clinical Endocrinologists have made it clear that not much evidence exists to indicate that the patients with diabetes need to reduce their intake of dietary proteins. The AACE recommends that 10-20% of the calorie intake in diabetes should come from proteins (AACE Diabetes Guidelines). It is in fact believed that this is one nutrient that does not increase blood glucose levels in both diabetics and healthy subjects (Gannon et al).
Nutrition therapy for diabetes has progressed from prevention of obesity or weight gain to improving insulin's effectiveness and contributing to improved metabolic control (Franz MJ). In this new role, a high protein diet (30% of total food energy) forms a very pertinent part of nutrition therapy. One of the most important causes for type II diabetes is obesity. Excess body fat raises insulin resistance and higher levels of insulin are required to bring down blood sugars as the weight increases (Ganong WF). Another problem with excess fat is the clogging of arteries with atherosclerotic plaques that is responsible for a wide range of diabetic complications. Any mechanism that reduces body fat decreases insulin resistance and improves blood glucose control. Parker et al have also shown that a high protein diet decreased abdominal and total fat mass in women with type II diabetes. Other studies by Gannon et al. and Nuttall et al have verified that blood glucose levels and glycosylated hemoglobin (a marker of long term diabetic control) reduce after 5 weeks on a diet containing 30% of the total food energy in the form of proteins and low carbohydrate content. It is speculated that a high protein diet has a favorable effect in diabetes due to the ability of proteins and amino acids to stimulate insulin release from the pancreas. Thus, a high protein diet is not only safe in diabetes, but can also be therapeutic, resulting in improved glycemic control, and decreased risk of complications related to diabetes.
The benefits of a high protein diet do not end here. Individual protein components of such a diet, when aptly chosen, can have other advantages as well. Dietary supplements containing proteins like whey and casein come highly recommended. Casein is a milk protein and has the ability to form a gel or clot in the stomach. The ability to form this clot makes it very efficient in nutrient supply. The clot is able to provide a sustained, slow release of amino acids into the blood stream, sometimes lasting for several hours (Boirie et al. 1997). A slow sustained release of nutrients matches well with the limited amount of insulin that can be produced by the pancreas in diabetes. A protein supplement containing casein can thus increase the amount of energy assimilated from every meal and, at the same time, reduce the need for pharmacological interventions to control blood sugar.
Whey proteins and caseins also contain "casokinins" and "lactokinins', (FitzGerald) which have been found to decrease both systolic and diastolic blood pressure in hypertensive humans (Seppo). In addition, whey protein forms bioactive amine in the gut that promotes immunity. Whey protein contains an ample supply of the amino acid cysteine. Cysteine appears to enhance glutathione levels, which has been shown to have strong antioxidant properties -- antioxidants mop up free radicals that induce cell death and play a role in aging.
Thus, development of a protein supplement containing casein and whey can provide an apt high protein diet and its health benefits to individuals suffering from diabetes, obesity and hypercholesterolemia.
Dietary considerations can present a Hobson's choice in diabetes. Even when the intake is nutritious, assimilating it can be another matter. Then there is the problem of progression of diabetic complications if one ends up with excess glucose or fat in the system. Excess carbohydrates in a meal, and the resulting uncontrolled blood sugar levels can be detrimental to any number of tissues, from the lens of the eye, to the neurons, small blood vessels and the kidneys. Fat is also a problem with increase incidences of atherosclerosis, large vessel disease and cardiac complications. What, then is the appropriate macronutrient for the diabetic population? Enough medical literature exists to suggest that in diabetes, proteins are probably the best bet.
Proteins are the natural choice of the body when faced with diabetes. In uncontrolled diabetes, muscle protein is broken down into amino acids to be converted into glucose by the liver. If left to fend for itself, this can create a commotion within the body. Since proteins have to supply enough energy to substitute for carbohydrates, proteins are broken down faster than they are made. The body ends up with a protein deficit, a situation with subtle, yet far-reaching effects on normal body functions. Importantly, for diabetics, a protein deficit has been shown to impair resistance to infections (Ganong WF). Replenishing the depleting protein stores is a vital requirement of all diabetic diets.
Importance of proteins in a diabetic has been well documented. The American Associations of Clinical Endocrinologists have made it clear that not much evidence exists to indicate that the patients with diabetes need to reduce their intake of dietary proteins. The AACE recommends that 10-20% of the calorie intake in diabetes should come from proteins (AACE Diabetes Guidelines). It is in fact believed that this is one nutrient that does not increase blood glucose levels in both diabetics and healthy subjects (Gannon et al).
Nutrition therapy for diabetes has progressed from prevention of obesity or weight gain to improving insulin's effectiveness and contributing to improved metabolic control (Franz MJ). In this new role, a high protein diet (30% of total food energy) forms a very pertinent part of nutrition therapy. One of the most important causes for type II diabetes is obesity. Excess body fat raises insulin resistance and higher levels of insulin are required to bring down blood sugars as the weight increases (Ganong WF). Another problem with excess fat is the clogging of arteries with atherosclerotic plaques that is responsible for a wide range of diabetic complications. Any mechanism that reduces body fat decreases insulin resistance and improves blood glucose control. Parker et al have also shown that a high protein diet decreased abdominal and total fat mass in women with type II diabetes. Other studies by Gannon et al. and Nuttall et al have verified that blood glucose levels and glycosylated hemoglobin (a marker of long term diabetic control) reduce after 5 weeks on a diet containing 30% of the total food energy in the form of proteins and low carbohydrate content. It is speculated that a high protein diet has a favorable effect in diabetes due to the ability of proteins and amino acids to stimulate insulin release from the pancreas. Thus, a high protein diet is not only safe in diabetes, but can also be therapeutic, resulting in improved glycemic control, and decreased risk of complications related to diabetes.
The benefits of a high protein diet do not end here. Individual protein components of such a diet, when aptly chosen, can have other advantages as well. Dietary supplements containing proteins like whey and casein come highly recommended. Casein is a milk protein and has the ability to form a gel or clot in the stomach. The ability to form this clot makes it very efficient in nutrient supply. The clot is able to provide a sustained, slow release of amino acids into the blood stream, sometimes lasting for several hours (Boirie et al. 1997). A slow sustained release of nutrients matches well with the limited amount of insulin that can be produced by the pancreas in diabetes. A protein supplement containing casein can thus increase the amount of energy assimilated from every meal and, at the same time, reduce the need for pharmacological interventions to control blood sugar.
Whey proteins and caseins also contain "casokinins" and "lactokinins', (FitzGerald) which have been found to decrease both systolic and diastolic blood pressure in hypertensive humans (Seppo). In addition, whey protein forms bioactive amine in the gut that promotes immunity. Whey protein contains an ample supply of the amino acid cysteine. Cysteine appears to enhance glutathione levels, which has been shown to have strong antioxidant properties -- antioxidants mop up free radicals that induce cell death and play a role in aging.
Thus, development of a protein supplement containing casein and whey can provide an apt high protein diet and its health benefits to individuals suffering from diabetes, obesity and hypercholesterolemia.
Computer Gaming Addiction - Good or Bad
Computer Gaming Addiction - Good or Bad
Do you know anyone who plays computer games all the time? Perhaps their personal relationships, work and social life are suffering due to their desire to constantly play computer games? If this is the case, this person you know may have a computer game addiction.
With the rising popularity of online games where players must build their players up to higher levels to compete against other online players, it has become increasingly more common that people are using these games as an outlet to escape their regular life.
Parents of teens or even young children who are addicted to games often struggle with methods of returning their children to a normal life again. Treating computer addiction is not the same as treating other addictions as you usually can not completely remove the source of the addiction - the computer. In extreme cases this may work, however with teens and adults this is generally not an option as they are able to reacquire a computer themselves.
Treating computer gaming addiction should begin immediately as warning signs are noticed. These warning signs are things like the child or person spending upwards of 6 hours every day playing games. Also any personality changes, irritability and social withdrawal are triggers that computer gaming addiction is taking hold.
It may be the case that the computer game addict simply loses track of time when playing games. To combat this, place a simple timer near their computer. Set it for a set amount time (two hours is a good start), and suggest to them that once the timer goes off it is a sign that they have a breather and head out into the sunshine.
There are many other ways to cut down the amount of hours someone spends playing games. Whilst you may not be able to find a quick cure, it is a long term project that needs to be worked at on a day to day basis.
Do you know anyone who plays computer games all the time? Perhaps their personal relationships, work and social life are suffering due to their desire to constantly play computer games? If this is the case, this person you know may have a computer game addiction.
With the rising popularity of online games where players must build their players up to higher levels to compete against other online players, it has become increasingly more common that people are using these games as an outlet to escape their regular life.
Parents of teens or even young children who are addicted to games often struggle with methods of returning their children to a normal life again. Treating computer addiction is not the same as treating other addictions as you usually can not completely remove the source of the addiction - the computer. In extreme cases this may work, however with teens and adults this is generally not an option as they are able to reacquire a computer themselves.
Treating computer gaming addiction should begin immediately as warning signs are noticed. These warning signs are things like the child or person spending upwards of 6 hours every day playing games. Also any personality changes, irritability and social withdrawal are triggers that computer gaming addiction is taking hold.
It may be the case that the computer game addict simply loses track of time when playing games. To combat this, place a simple timer near their computer. Set it for a set amount time (two hours is a good start), and suggest to them that once the timer goes off it is a sign that they have a breather and head out into the sunshine.
There are many other ways to cut down the amount of hours someone spends playing games. Whilst you may not be able to find a quick cure, it is a long term project that needs to be worked at on a day to day basis.
CAN ASPIRIN PROTECT AGAINST CANCER?
CAN ASPIRIN PROTECT AGAINST CANCER?
Aspirin May Protect Against Cancer
Advil, Motrin, Nuprin, Aleve Do Not Appear to Have Same Benefits
By Charlene Laino
WebMD Medical News
Reviewed by Louise Chang, MD
April 17, 2007 (Los Angeles) -- Humble aspirin comes through again. Already known to protect against heart disease, the popular painkiller also appears to lower a woman's risk of developing or dying from cancer, a new study shows.
But other NSAIDs -- nonsteroidal anti-inflammatory drugs -- like Advil,
Motrin, Nuprin, and Aleve, do not, the research suggests.
"If you're already taking aspirin for its heart-protective properties, you
may be getting an added benefit," says researcher Aditya Bardia, MD, MPH, of the Mayo Clinic in Rochester, Minn.
But that doesn't mean women should start popping aspirin in hopes of warding off cancer, he tells WebMD.
"Aspirin may have anticancer effects, but it also has it own risks, chiefly
an increased risk of gastrointestinal bleeding. Talk to your doctor about
the risks and benefits," Bardia says.
Bardia notes that previous studies on the topic have had conflicting
results, with some showing that both aspirin and nonaspirin NSAIDs protect against cancer, particularly colon and breast cancer, and others suggesting they do not.
The new study, presented at the annual meeting of the American Association for Cancer Research, is noteworthy both for its large size and long follow-up, he says.
Study Results
The study included 22,507 cancer-free postmenopausal women aged 55 and over who participated in the Iowa Women's Health Study. At the start of the study, all the women were asked about their use of aspirin and other NSAIDs.
Of the total, 72% said they used aspirin, 39% used nonaspirin NSAIDs, and 28% used both aspirin and nonaspirin NSAIDs.
Over the next 12 years, 3,487 women developed cancer and 3,581 died,
including 1,193 who died from cancer. Results showed that those who used
aspirin at least once a week were 15% less likely to develop cancer and 9% less likely to die from it than women who never used the painkiller. The more aspirin they took, the greater the benefit: Women who took it six or more times a week were 19% less likely to develop cancer and 18% less likely to die from than nonusers.
But regular use of the other NSAIDs offered no such protection, Bardia says. Additionally, current smokers did not appear to get the same benefits from aspirin, although former and never smokers did, he says.
Researchers Surprised
Mike Xu, PhD, a member of the ovarian cancer program at Fox Chase Cancer Center in Philadelphia, says his own studies in mice show aspirin protects against ovarian cancer.
Xu tells WebMD he is surprised the other NSAIDs studied didn't offer
benefits as well.
All of the drugs block the effects of enzymes known as Cox-1 and Cox-2 that play a key role in making prostaglandins. Prostaglandins can drive
inflammation, pain, and swelling and possibly stimulate cancer development in a number of organs throughout the body, so blocking them should prevent these effects, he explains.
"I would have expected similar results with all of the drugs," Xu says.
The researchers did not look at a newer type of prescription NSAID called
Cox-2 inhibitors that affect only Cox-2 enzymes and not Cox-1. Two of them -- Bextra and Vioxx -- are no longer sold because of concerns about their side effects. The third, Celebrex, is still available.
SOURCES: Annual Meeting of the American Association for Cancer Research, Los Angeles, April 14-18, 2007. Aditya Bardia, MD, MPH, Mayo Clinic, Rochester, Minn. Mike Xu, PhD, ovarian cancer program, Fox Chase Cancer Center,
Philadelphia.
© 2007 WebMD, Inc. All rights reserved.
Aspirin May Protect Against Cancer
Advil, Motrin, Nuprin, Aleve Do Not Appear to Have Same Benefits
By Charlene Laino
WebMD Medical News
Reviewed by Louise Chang, MD
April 17, 2007 (Los Angeles) -- Humble aspirin comes through again. Already known to protect against heart disease, the popular painkiller also appears to lower a woman's risk of developing or dying from cancer, a new study shows.
But other NSAIDs -- nonsteroidal anti-inflammatory drugs -- like Advil,
Motrin, Nuprin, and Aleve, do not, the research suggests.
"If you're already taking aspirin for its heart-protective properties, you
may be getting an added benefit," says researcher Aditya Bardia, MD, MPH, of the Mayo Clinic in Rochester, Minn.
But that doesn't mean women should start popping aspirin in hopes of warding off cancer, he tells WebMD.
"Aspirin may have anticancer effects, but it also has it own risks, chiefly
an increased risk of gastrointestinal bleeding. Talk to your doctor about
the risks and benefits," Bardia says.
Bardia notes that previous studies on the topic have had conflicting
results, with some showing that both aspirin and nonaspirin NSAIDs protect against cancer, particularly colon and breast cancer, and others suggesting they do not.
The new study, presented at the annual meeting of the American Association for Cancer Research, is noteworthy both for its large size and long follow-up, he says.
Study Results
The study included 22,507 cancer-free postmenopausal women aged 55 and over who participated in the Iowa Women's Health Study. At the start of the study, all the women were asked about their use of aspirin and other NSAIDs.
Of the total, 72% said they used aspirin, 39% used nonaspirin NSAIDs, and 28% used both aspirin and nonaspirin NSAIDs.
Over the next 12 years, 3,487 women developed cancer and 3,581 died,
including 1,193 who died from cancer. Results showed that those who used
aspirin at least once a week were 15% less likely to develop cancer and 9% less likely to die from it than women who never used the painkiller. The more aspirin they took, the greater the benefit: Women who took it six or more times a week were 19% less likely to develop cancer and 18% less likely to die from than nonusers.
But regular use of the other NSAIDs offered no such protection, Bardia says. Additionally, current smokers did not appear to get the same benefits from aspirin, although former and never smokers did, he says.
Researchers Surprised
Mike Xu, PhD, a member of the ovarian cancer program at Fox Chase Cancer Center in Philadelphia, says his own studies in mice show aspirin protects against ovarian cancer.
Xu tells WebMD he is surprised the other NSAIDs studied didn't offer
benefits as well.
All of the drugs block the effects of enzymes known as Cox-1 and Cox-2 that play a key role in making prostaglandins. Prostaglandins can drive
inflammation, pain, and swelling and possibly stimulate cancer development in a number of organs throughout the body, so blocking them should prevent these effects, he explains.
"I would have expected similar results with all of the drugs," Xu says.
The researchers did not look at a newer type of prescription NSAID called
Cox-2 inhibitors that affect only Cox-2 enzymes and not Cox-1. Two of them -- Bextra and Vioxx -- are no longer sold because of concerns about their side effects. The third, Celebrex, is still available.
SOURCES: Annual Meeting of the American Association for Cancer Research, Los Angeles, April 14-18, 2007. Aditya Bardia, MD, MPH, Mayo Clinic, Rochester, Minn. Mike Xu, PhD, ovarian cancer program, Fox Chase Cancer Center,
Philadelphia.
© 2007 WebMD, Inc. All rights reserved.
How to recover from a heart attack
How to recover from a heart attack
EVERYONE MUST KNOW THIS
Let's say it's 6.15p m and you're going home (alone of
course), after an unusually hard day on the job.
You're really tired, upset and frustrated.
Suddenly you start experiencing severe pain in your
chest that starts to adiate out into your arm and up
< B>into your jaw. You are only about five miles from the
hospital nearest your home. Unfortunately you don't
know if you'll be able to make it that far. You have
been trained in CPR, but the guy that taught the
course did not tell you how to perform it on yourself.
HOW TO SURVIVE A HEART ATTACK WHEN ALONE
Since many people are alone when they suffer a heart
attack, without help,the person whose heart is beating
improperly and who begins to feel faint, has only
about 10 seconds left before losing consciousness.
However,these victims can help themselves by coughing
repeatedly and very vigorously. A deep breath should
be taken before each cough, and the cough must be deep
and prolonged, as when producing sputum from deep
inside the chest.
A breath and a cough must be repeated about every two
seconds without let-up until help arrives, or until
the heart is felt to be beating normally again.
Deep breaths get oxygen into the lungs and coughing
movements squeeze the heart and keep the blood
circulating. The squeezing pressure on the heart also
helps it regain normal rhythm. In this way, heart
attack victims can get to a hospital. Tell as many
other people as possible about this. It could save
their lives!!
A cardiologist says If everyone who gets this mail
sends it to 10 people, you can bet that we'll save at
least one life. BE A FRIEND AND PLEASE SEND
EVERYONE MUST KNOW THIS
Let's say it's 6.15p m and you're going home (alone of
course), after an unusually hard day on the job.
You're really tired, upset and frustrated.
Suddenly you start experiencing severe pain in your
chest that starts to adiate out into your arm and up
< B>into your jaw. You are only about five miles from the
hospital nearest your home. Unfortunately you don't
know if you'll be able to make it that far. You have
been trained in CPR, but the guy that taught the
course did not tell you how to perform it on yourself.
HOW TO SURVIVE A HEART ATTACK WHEN ALONE
Since many people are alone when they suffer a heart
attack, without help,the person whose heart is beating
improperly and who begins to feel faint, has only
about 10 seconds left before losing consciousness.
However,these victims can help themselves by coughing
repeatedly and very vigorously. A deep breath should
be taken before each cough, and the cough must be deep
and prolonged, as when producing sputum from deep
inside the chest.
A breath and a cough must be repeated about every two
seconds without let-up until help arrives, or until
the heart is felt to be beating normally again.
Deep breaths get oxygen into the lungs and coughing
movements squeeze the heart and keep the blood
circulating. The squeezing pressure on the heart also
helps it regain normal rhythm. In this way, heart
attack victims can get to a hospital. Tell as many
other people as possible about this. It could save
their lives!!
A cardiologist says If everyone who gets this mail
sends it to 10 people, you can bet that we'll save at
least one life. BE A FRIEND AND PLEASE SEND
A Banana A Day Keeps the Doctor Away!
A Banana A Day Keeps the Doctor Away!
If you want a quick fix for flagging energy levels there's no better snack than a banana.
Containing three natural sugars - sucrose, fructose and glucose - combined with fiber; a banana gives an instant, sustained and substantial boost of energy.
Research has proved that just two bananas provide enough energy for a strenuous 90-minute workout. No wonder the banana is the number one fruit with the world's leading athletes. But energy isn't the only way a banana can help us keep fit. It can also help overcome or prevent a substantial number of illnesses and conditions making it a must to add to your daily diet.
*
Anemia:
o
High in iron, bananas can stimulate the production of hemoglobin in the blood and so helps in cases of anemia.
*
Blood Pressure:
o
This unique tropical fruit is extremely high in potassium yet low in salt, making it the perfect food for helping to beat blood pressure. So much so, the US Food and Drug Administration has just allowed the banana industry to make official claims for the fruit's ability to reduce the risk of blood pressure and stroke.
*
Brain Power:
o
200 students at a Twickenham (Middlesex) school were helped through their exams this year by eating bananas at breakfast, break and lunch in a bid to boost their brain power. Research has shown that the potassium-packed fruit can assist learning by making pupils more alert.
*
Constipation:
o
High in fiber, including bananas in the diet can help restore normal bowel action, helping to overcome the problem without resorting to laxatives.
*
Depression:
o
According to a recent survey undertaken by MIND amongst people suffering from depression, many felt much better after eating a banana. This is because bananas contain trypotophan, a type of protein that the body converts into serotonin known to make you relax, improve your mood and generally make you feel happier.
*
Hangovers:
o
One of the quickest ways of curing a hangover is to make a banana milkshake, sweetened with honey. The banana calms the stomach and, with the help of the honey, builds up depleted blood sugar levels, while the milk soothes and re-hydrates your system.
*
Heart-burn:
o
Bananas have a natural antacid effect in the body so if you suffer from heart-burn, try eating a banana for soothing relief.
*
Morning Sickness:
o
Snacking on bananas between meals helps to keep blood sugar levels up and avoid morning sickness.
*
Mosquito bites:
o
Before reaching for the insect bite cream, try rubbing the affected area with the inside of a banana skin. Many people find it amazingly successful at reducing swelling and irritation.
*
Nerves:
o
Bananas are high in B vitamins that help calm the nervous system. Overweight and at work? Studies at the Institute of Psychology in Austria found pressure at work leads to gorging on comfort food like chocolate and crisps. Looking at 5,000 hospital patients, researchers found the most obese were more likely to be in high-pressure jobs. The report concluded that, to avoid panic-induced food cravings, we need to control our blood sugar levels by snacking on high carbohydrate foods such as bananas every two hours to keep levels steady.
*
PMS:
o
Forget the pills eat a banana. The vitamin B6 it contains regulates blood glucose levels, which can affect your mood.
*
Ulcers:
o
The banana is used as the dietary food against intestinal disorders because of its soft texture and smoothness. It is the only raw fruit that can be eaten without distress in over-chronic ulcer cases. It also neutralizes over-acidity and reduces irritation by coating the lining of the stomach.
*
Temperature Control:
o
Many other cultures see bananas as a 'cooling' fruit that can lower both the physical and emotional temperature of expectant mothers. In Thailand, for example, pregnant women eat bananas to ensure their baby is born with a cool temperature.
*
Seasonal Affective Disorder (SAD):
o
Bananas can help SAD sufferers because they contain the natural mood enhancer, trypotophan.
*
Smoking:
o
Bananas can also help people trying to give up smoking, as the high levels of Vitamin C, A1, B6, B12 they contain, as well as the potassium and magnesium found in them, help the body recover from the effects of nicotine withdrawal.
*
Stress:
o
Potassium is a vital mineral, which helps normalize the heartbeat, sends oxygen to the brain and regulates your body's water-balance. When we are stressed, our metabolic rate rises, there by reducing our potassium levels. These can be rebalanced with the help of a high-potassium banana snack.
*
Strokes:
o
According to research in 'The New England Journal of Medicine' eating bananas as part of a regular diet can cut the risk of death by strokes by as much as 40%!
*
Warts:
o
Those keen on natural alternatives swear that, if you want to kill off a wart, take a piece of banana skin and place it on the wart, with the yellow side out. Carefully hold the skin in place with a plaster or surgical tape!
So you see, a banana really is a natural remedy for many ills. In fact, bananas have an exciting nutritional story. They are a good source of fiber, vitamin C, and potassium. One banana has 16% of the fiber, 15% of the vitamin C, and 11% of the potassium we need every day for good health! When you compare it to an apple, it has four times the protein, twice the carbohydrate, three times the phosphorus, five times the vitamin A and iron, and twice the other vitamins and minerals.
Here it is, different ways to eat your Banana:
*
Breakfast:
o
Add sliced bananas to cold cereal; make banana pancakes or banana muffins; make a banana and yogurt shake; add bananas to a bowl of mixed fruit; mix with low fat yogurt.
*
Lunch:
o
Eat a banana with your lunch; add sliced bananas to a fruit salad; make a banana and peanut butter sandwich.
*
Snack:
o
Eat a banana! Make a smoothie.
*
Dessert:
o
Top low fat yogurt or low fat ice cream with sliced bananas; make a low fat banana milk shake.
Now you can say, "A Banana a day keeps the doctor away!"
If you want a quick fix for flagging energy levels there's no better snack than a banana.
Containing three natural sugars - sucrose, fructose and glucose - combined with fiber; a banana gives an instant, sustained and substantial boost of energy.
Research has proved that just two bananas provide enough energy for a strenuous 90-minute workout. No wonder the banana is the number one fruit with the world's leading athletes. But energy isn't the only way a banana can help us keep fit. It can also help overcome or prevent a substantial number of illnesses and conditions making it a must to add to your daily diet.
*
Anemia:
o
High in iron, bananas can stimulate the production of hemoglobin in the blood and so helps in cases of anemia.
*
Blood Pressure:
o
This unique tropical fruit is extremely high in potassium yet low in salt, making it the perfect food for helping to beat blood pressure. So much so, the US Food and Drug Administration has just allowed the banana industry to make official claims for the fruit's ability to reduce the risk of blood pressure and stroke.
*
Brain Power:
o
200 students at a Twickenham (Middlesex) school were helped through their exams this year by eating bananas at breakfast, break and lunch in a bid to boost their brain power. Research has shown that the potassium-packed fruit can assist learning by making pupils more alert.
*
Constipation:
o
High in fiber, including bananas in the diet can help restore normal bowel action, helping to overcome the problem without resorting to laxatives.
*
Depression:
o
According to a recent survey undertaken by MIND amongst people suffering from depression, many felt much better after eating a banana. This is because bananas contain trypotophan, a type of protein that the body converts into serotonin known to make you relax, improve your mood and generally make you feel happier.
*
Hangovers:
o
One of the quickest ways of curing a hangover is to make a banana milkshake, sweetened with honey. The banana calms the stomach and, with the help of the honey, builds up depleted blood sugar levels, while the milk soothes and re-hydrates your system.
*
Heart-burn:
o
Bananas have a natural antacid effect in the body so if you suffer from heart-burn, try eating a banana for soothing relief.
*
Morning Sickness:
o
Snacking on bananas between meals helps to keep blood sugar levels up and avoid morning sickness.
*
Mosquito bites:
o
Before reaching for the insect bite cream, try rubbing the affected area with the inside of a banana skin. Many people find it amazingly successful at reducing swelling and irritation.
*
Nerves:
o
Bananas are high in B vitamins that help calm the nervous system. Overweight and at work? Studies at the Institute of Psychology in Austria found pressure at work leads to gorging on comfort food like chocolate and crisps. Looking at 5,000 hospital patients, researchers found the most obese were more likely to be in high-pressure jobs. The report concluded that, to avoid panic-induced food cravings, we need to control our blood sugar levels by snacking on high carbohydrate foods such as bananas every two hours to keep levels steady.
*
PMS:
o
Forget the pills eat a banana. The vitamin B6 it contains regulates blood glucose levels, which can affect your mood.
*
Ulcers:
o
The banana is used as the dietary food against intestinal disorders because of its soft texture and smoothness. It is the only raw fruit that can be eaten without distress in over-chronic ulcer cases. It also neutralizes over-acidity and reduces irritation by coating the lining of the stomach.
*
Temperature Control:
o
Many other cultures see bananas as a 'cooling' fruit that can lower both the physical and emotional temperature of expectant mothers. In Thailand, for example, pregnant women eat bananas to ensure their baby is born with a cool temperature.
*
Seasonal Affective Disorder (SAD):
o
Bananas can help SAD sufferers because they contain the natural mood enhancer, trypotophan.
*
Smoking:
o
Bananas can also help people trying to give up smoking, as the high levels of Vitamin C, A1, B6, B12 they contain, as well as the potassium and magnesium found in them, help the body recover from the effects of nicotine withdrawal.
*
Stress:
o
Potassium is a vital mineral, which helps normalize the heartbeat, sends oxygen to the brain and regulates your body's water-balance. When we are stressed, our metabolic rate rises, there by reducing our potassium levels. These can be rebalanced with the help of a high-potassium banana snack.
*
Strokes:
o
According to research in 'The New England Journal of Medicine' eating bananas as part of a regular diet can cut the risk of death by strokes by as much as 40%!
*
Warts:
o
Those keen on natural alternatives swear that, if you want to kill off a wart, take a piece of banana skin and place it on the wart, with the yellow side out. Carefully hold the skin in place with a plaster or surgical tape!
So you see, a banana really is a natural remedy for many ills. In fact, bananas have an exciting nutritional story. They are a good source of fiber, vitamin C, and potassium. One banana has 16% of the fiber, 15% of the vitamin C, and 11% of the potassium we need every day for good health! When you compare it to an apple, it has four times the protein, twice the carbohydrate, three times the phosphorus, five times the vitamin A and iron, and twice the other vitamins and minerals.
Here it is, different ways to eat your Banana:
*
Breakfast:
o
Add sliced bananas to cold cereal; make banana pancakes or banana muffins; make a banana and yogurt shake; add bananas to a bowl of mixed fruit; mix with low fat yogurt.
*
Lunch:
o
Eat a banana with your lunch; add sliced bananas to a fruit salad; make a banana and peanut butter sandwich.
*
Snack:
o
Eat a banana! Make a smoothie.
*
Dessert:
o
Top low fat yogurt or low fat ice cream with sliced bananas; make a low fat banana milk shake.
Now you can say, "A Banana a day keeps the doctor away!"
Do animals also have blood groups like humans?
Do animals also have blood groups like humans?
In man blood group is applied to single factor. This factor is agglutinogen and is also called antigen. It is found on the surface of red blood corpuscles.
Accordingly a person with `A' antigen is designated as a person with A-group, with `B' antigen as B-group, with both A and B antigens as AB-blood group and a person without any antigens is designated as O-blood group.
In the case of animals blood group is applied to combinations of blood factors. So it is preferable to call it as blood group systems rather then blood groups. Each system has many factors, which are together called blood group factors.
Dr. J. Moustgaard, of the Royal Veterinary & Agricultural College, Copenhagen has identified in cattle ten group systems namely A,B,C,FV,J,L,M,SU, Z and R'S'. Except J and L, all the other group systems have more than one group factor. For example the group factors of the group system A are designated as A{-1}, A{-2}, D, H, Z'.
The grouping factors are particular serum proteins. Acquiring of each protein is an inherited character. So examination of blood sample from within a breed might eventually prove a very useful means of selection. It might also indicate what mating could be expected to result in infertility.
The B-group system only has greater number of grouping factors. It has nearly 27 group factors, which are called phenogroups. Some of these are unique to particular breeds.
They are particularly valuable in determining incorrectly stated parentage. In dogs serum major groups have been recognised in the USA and they are referred to as A to G.
In veterinary practice blood transfusion is used in cases of haemorrhage and shock and to a lesser extent as part of the treatment of certain infectious diseases.
In cattle the donor and recipient are usually in the same herd. This fact lessens the risk of introducing infection and incompatibility does not arise.
But normal antibodies against the blood group factor-J are sometimes found in cattle. Thus if the donor's blood is J-positive and the recipient's blood contains normal antibody called anti-J the so-called transfusion reaction might be expected immediately following blood transfusion. These reactions are dyspnoea, muscular twisting, increased salivation and circulatory disturbances.
However, if an animal has been exposed to repeated blood transfusions, a different situation will arise. The animal will now have formed antibodies against the blood group antigens it does not have itself. It is therefore by no means unlikely that the blood of donor and the recipient are incompatible.
If this is so, transfusion will set off strong transfusion reactions. Such reaction can occur on the second or on subsequent blood transfusion.
In man blood group is applied to single factor. This factor is agglutinogen and is also called antigen. It is found on the surface of red blood corpuscles.
Accordingly a person with `A' antigen is designated as a person with A-group, with `B' antigen as B-group, with both A and B antigens as AB-blood group and a person without any antigens is designated as O-blood group.
In the case of animals blood group is applied to combinations of blood factors. So it is preferable to call it as blood group systems rather then blood groups. Each system has many factors, which are together called blood group factors.
Dr. J. Moustgaard, of the Royal Veterinary & Agricultural College, Copenhagen has identified in cattle ten group systems namely A,B,C,FV,J,L,M,SU, Z and R'S'. Except J and L, all the other group systems have more than one group factor. For example the group factors of the group system A are designated as A{-1}, A{-2}, D, H, Z'.
The grouping factors are particular serum proteins. Acquiring of each protein is an inherited character. So examination of blood sample from within a breed might eventually prove a very useful means of selection. It might also indicate what mating could be expected to result in infertility.
The B-group system only has greater number of grouping factors. It has nearly 27 group factors, which are called phenogroups. Some of these are unique to particular breeds.
They are particularly valuable in determining incorrectly stated parentage. In dogs serum major groups have been recognised in the USA and they are referred to as A to G.
In veterinary practice blood transfusion is used in cases of haemorrhage and shock and to a lesser extent as part of the treatment of certain infectious diseases.
In cattle the donor and recipient are usually in the same herd. This fact lessens the risk of introducing infection and incompatibility does not arise.
But normal antibodies against the blood group factor-J are sometimes found in cattle. Thus if the donor's blood is J-positive and the recipient's blood contains normal antibody called anti-J the so-called transfusion reaction might be expected immediately following blood transfusion. These reactions are dyspnoea, muscular twisting, increased salivation and circulatory disturbances.
However, if an animal has been exposed to repeated blood transfusions, a different situation will arise. The animal will now have formed antibodies against the blood group antigens it does not have itself. It is therefore by no means unlikely that the blood of donor and the recipient are incompatible.
If this is so, transfusion will set off strong transfusion reactions. Such reaction can occur on the second or on subsequent blood transfusion.
Reflections: 10 Tips for Stress-Free Work
Reflections: 10 Tips for Stress-Free Work
According to Michael Mercer, an industrial psychologist
* Get along with people. "Low-stress employees invariably have smooth working relationships with practically everyone," Mercer said. To achieve this, find things you have in common with others and act friendly with "absolutely everybody"--from the president down to those who clean the office.
* Always be diplomatic and tactful. Avoid acting angrily or impatiently even when you re frustrated. "Expressing anger in the workplace usually results in direct or indirect retaliation, which surely increases stress," Mercer said.
* Learn what is expected of you. Find out your boss s expectations of you and the expectations of your boss s boss. "These people will make or break your career and greatly affect your stress levels," Mercer said. "By meeting their expectations you simultaneously can get ahead plus decrease a possible cause of stress."
* Be a team player with your boss and co-workers. "Team players are appreciative and receive much less grief than employees who act rebelliously or act like loners," he said.
* Give three compliments a day at work. "People love receiving compliments and will try to make your life easier since you made them feel good with a compliment," Mercer said. "They ll remember the compliment when you ask for a favor."
* Set goals for yourself--personal and work-related. High-stress people rarely do things to accomplish their goals. Low-stress people, on the other hand, spend more than half their time doing things that help them achieve their short-term or long-term goals.
To determine how much time you devote to achieve goals, write down everything you did in the past seven days. On a separate paper, list three short-term goals (to achieve in the next three months) and three long-term goals (to achieve in three years). Then go back to your seven-day list and note anything that helped you accomplish short-term or long-term goals.
"Typically people spend less than five percent of their time doing activities that will achieve their goals," Mercer said. "People feel more frustrated when they don t accomplish their goals."
* Prepare a daily "to-do" list. "Every day before leaving work, write a list of what you need to do the next work day," Mercer said. That little bit of organization can help prevent you from being overwhelmed by tasks that
need to be done.
* Keep a neat desk or work space. We re not talking obsessive neatness here. Mercer said his desk is nine by four feet--all of which is covered with paper except for a 2-by-2-foot space in front of him. He reserves that space for things he is working on at that moment.
* Exercise at least a little every day. Even a 10-minute walk will help. "People bottle up emotional tension or stress in their muscles," Mercer said. By exercising a little, you can release emotional and physical stress--and be more clearheaded when deciding how to tackle a stressful situation.
* Consider changing jobs. "If the above nine tips don t help you, then it may be time to find a new job," Mercer said. If all else fails, Mercer cites an often-used quote: "If you can t stand the heat, get out of the kitchen."
* * *
No matter how much pressure you feel at work, if you could find ways to relax for at least five minutes every hour, you d be more productive. Most stress we bring on ourselves through bad habits and bad attitudes. Take a pencil and paper and write down everything in your day that produces stress, checking the aggravations that create the greatest stress. Analyze all the ways you might change these situations. If you talked with a co-worker, would it ease the stress? If you got up half an hour earlier, could you stop running and take time to walk, or even stroll? Do you exercise at least twenty minutes a day? If you don t, you should, because it will relieve stress and allow you to work and sleep better.--Dr. Joyce Brothers
Physiologists have shown that one reason people are touchy, easily insulted or grieved, is that they go through life with jaws set, faces strained and muscles tense. This causes them to jump at the slightest noise, or the slightest insult to their egos. They say their nerves are on edge, but it is mainly their muscles, from eyelids to toes, that are jumping. When all your muscles are relaxed and at ease, your nerves and ego will also be at ease. -- Albert Edward Wiggam
* * *
(UPI) Worker stress in the U.S. has tripled since 1995 and is a major factor in those workdays that are missed, we are told in CCH s ninth annual “Unscheduled Absence Survey published in September of 1999. Stress is responsible for nearly a fifth of all no-shows, the survey reports, up 316 percent from 1995. The survey, which queried 305 human resources executives across the U.S., estimates absenteeism costs employers an average $603 per employee per year. For some large companies that can total as much as $3.4 million annually.
According to Michael Mercer, an industrial psychologist
* Get along with people. "Low-stress employees invariably have smooth working relationships with practically everyone," Mercer said. To achieve this, find things you have in common with others and act friendly with "absolutely everybody"--from the president down to those who clean the office.
* Always be diplomatic and tactful. Avoid acting angrily or impatiently even when you re frustrated. "Expressing anger in the workplace usually results in direct or indirect retaliation, which surely increases stress," Mercer said.
* Learn what is expected of you. Find out your boss s expectations of you and the expectations of your boss s boss. "These people will make or break your career and greatly affect your stress levels," Mercer said. "By meeting their expectations you simultaneously can get ahead plus decrease a possible cause of stress."
* Be a team player with your boss and co-workers. "Team players are appreciative and receive much less grief than employees who act rebelliously or act like loners," he said.
* Give three compliments a day at work. "People love receiving compliments and will try to make your life easier since you made them feel good with a compliment," Mercer said. "They ll remember the compliment when you ask for a favor."
* Set goals for yourself--personal and work-related. High-stress people rarely do things to accomplish their goals. Low-stress people, on the other hand, spend more than half their time doing things that help them achieve their short-term or long-term goals.
To determine how much time you devote to achieve goals, write down everything you did in the past seven days. On a separate paper, list three short-term goals (to achieve in the next three months) and three long-term goals (to achieve in three years). Then go back to your seven-day list and note anything that helped you accomplish short-term or long-term goals.
"Typically people spend less than five percent of their time doing activities that will achieve their goals," Mercer said. "People feel more frustrated when they don t accomplish their goals."
* Prepare a daily "to-do" list. "Every day before leaving work, write a list of what you need to do the next work day," Mercer said. That little bit of organization can help prevent you from being overwhelmed by tasks that
need to be done.
* Keep a neat desk or work space. We re not talking obsessive neatness here. Mercer said his desk is nine by four feet--all of which is covered with paper except for a 2-by-2-foot space in front of him. He reserves that space for things he is working on at that moment.
* Exercise at least a little every day. Even a 10-minute walk will help. "People bottle up emotional tension or stress in their muscles," Mercer said. By exercising a little, you can release emotional and physical stress--and be more clearheaded when deciding how to tackle a stressful situation.
* Consider changing jobs. "If the above nine tips don t help you, then it may be time to find a new job," Mercer said. If all else fails, Mercer cites an often-used quote: "If you can t stand the heat, get out of the kitchen."
* * *
No matter how much pressure you feel at work, if you could find ways to relax for at least five minutes every hour, you d be more productive. Most stress we bring on ourselves through bad habits and bad attitudes. Take a pencil and paper and write down everything in your day that produces stress, checking the aggravations that create the greatest stress. Analyze all the ways you might change these situations. If you talked with a co-worker, would it ease the stress? If you got up half an hour earlier, could you stop running and take time to walk, or even stroll? Do you exercise at least twenty minutes a day? If you don t, you should, because it will relieve stress and allow you to work and sleep better.--Dr. Joyce Brothers
Physiologists have shown that one reason people are touchy, easily insulted or grieved, is that they go through life with jaws set, faces strained and muscles tense. This causes them to jump at the slightest noise, or the slightest insult to their egos. They say their nerves are on edge, but it is mainly their muscles, from eyelids to toes, that are jumping. When all your muscles are relaxed and at ease, your nerves and ego will also be at ease. -- Albert Edward Wiggam
* * *
(UPI) Worker stress in the U.S. has tripled since 1995 and is a major factor in those workdays that are missed, we are told in CCH s ninth annual “Unscheduled Absence Survey published in September of 1999. Stress is responsible for nearly a fifth of all no-shows, the survey reports, up 316 percent from 1995. The survey, which queried 305 human resources executives across the U.S., estimates absenteeism costs employers an average $603 per employee per year. For some large companies that can total as much as $3.4 million annually.
7 techniques to help u relax
7 techniques to help u relax..Today's fast-paced lifestyles force us to push our minds and bodies to the limit, usually at the expense of our physical and mental well-being. When we become stressed, our bodies switch to a mode called the 'fight or flight response', which is characterized by increased heart rate, blood pressure, higher breathing rate, etc. Over time, these reactions increase cholesterol levels, disturb intestinal activities, depress the immune system, and leave us feeling 'stressed out.'
"Relaxation techniques are great tools for dealing with stress and promoting long-term health by slowing down the body and calming the mind," says Ashish Verma, Hyderabad-based relaxation and wellness training consultant. "Used daily, these techniques can lead to a healthier outlook towards stressful situations and a decline in stress-related disorders such as anxiety, high blood pressure, high cholesterol, diabetes, insomnia, etc."
Here are some techniques you might want to consider:
1. Deep breathing
A simple but effective method of relaxation. "It works well in conjunction with other relaxation techniques such as Progressive Muscular Relaxation, imagery and meditation for reducing stress," says Ravi Tripathi, a yoga teacher based at Kanpur. Here's how to do it:
. Inhale. Close your mouth, loosen your shoulders, and inhale as slowly and deeply as you can.
. Hold. Keep the air in your lungs as you slowly count to 6.
. Exhale. Release the air through your mouth, again slowly counting to 6.
. Repeat. Go over the inhale-hold-exhale cycle 5-10 times.
2. Progressive Muscular Relaxation (PMR)
This is good for relaxing your body, especially when your muscles are tense. It requires slowly tensing and then releasing every muscle group individually, from the toes all the way up to the face. "It is useful for calming nerves before an important presentation or performance, and for quieting down when you are highly stressed," says Ashish Verma.
3. Meditation
"The concept behind meditation is to consciously relax your body and focus your thought processes on one particular thing for a prolonged period. Your mind thus remains occupied and diverted from issues causing you stress," says Tripathi. Follow these steps:
? Sit comfortable and quietly.
? Close your eyes.
? Relax your body muscles (you can use a technique like Progressive Muscular Relaxation for this).
? Focus on your breathing.
? Breathe in deeply, then exhale. Count your breaths (gives you something to do with your mind, helping avoid distraction).
? Repeat this for 10 or 15 minutes.
4. Self-hypnosis
"This is when you hypnotise yourself. Affirmations are often used -- positive statements we repeat to ourselves to counter stress and unpleasant thoughts. An example of an affirmation is 'I feel vibrant and alive. I love how I feel'," says Verma. Sit down at a quiet, comfortable place. Relax your body. Imagine waves of relaxation running down your body from your head downwards, washing away stress. Feel the muscles in your body relaxing as waves of relaxation wash over them.
Next, utilise suggestion to deepen the state of relaxation. You can do this by simply saying to yourself: 'I am tired and sleepy. I can feel my arms and legs getting heavier. I am becoming more and more tired?' Once you feel completely relaxed, add the affirmations you have prepared too.
5. Yoga
If you have tried it, you already know that it can help you achieve your goals with more focus and renewed spirit. "Yogic breathing reduces blood pressure and brings intense relaxation. Furthermore, it gives you improved appearance via better posture, muscle and skin-tone, if practiced regularly. Bones and muscles are strengthened and joints become more flexible. It is also amazing to see how much more positive a person's outlook on life becomes within just a few months of practice," says Tripathi.
6. Imagery
You may have noticed how particular environments can be very relaxing, while others can be extremely stressful. This is the idea behind the use of imagery in stress reduction. "You use your imagination to recreate a scene, place or event that you recall as being relaxing, safe, peaceful, beautiful and happy. You can bring all your senses into the image by, for instance, imagining sounds of running water and birds, the smell of cut grass, etc. Use the imagined place as a peaceful retreat from stress and pressure," says Verma.
7. Music or suggestion CDs
Another approach is listening to calming music or relaxation tapes. Soothing music has a lot of power to influence your thoughts and feelings. "It takes no effort from your side to listen to these. Moreover, they can be very welcome at the end of a long day," says Verma. Examples of such audio CD titles are Yoga Nidra - Complete Relaxation by Yogacharya Arunkumar (approximately Rs 150) and Ragas for Relaxation (a collection of Indian classical music by various artists for approximately Rs 295).
With continued practice in the techniques enumerated above, you may experience renewed energy, better concentration, better ability to deal with problems, more efficiency in daily activities, less indigestion, headaches, nausea, and less frequent emotional responses like anger, anxiety, crying, anxiety, apprehension and frustration.
Sounds good, doesn't it? What are you waiting for?
"Relaxation techniques are great tools for dealing with stress and promoting long-term health by slowing down the body and calming the mind," says Ashish Verma, Hyderabad-based relaxation and wellness training consultant. "Used daily, these techniques can lead to a healthier outlook towards stressful situations and a decline in stress-related disorders such as anxiety, high blood pressure, high cholesterol, diabetes, insomnia, etc."
Here are some techniques you might want to consider:
1. Deep breathing
A simple but effective method of relaxation. "It works well in conjunction with other relaxation techniques such as Progressive Muscular Relaxation, imagery and meditation for reducing stress," says Ravi Tripathi, a yoga teacher based at Kanpur. Here's how to do it:
. Inhale. Close your mouth, loosen your shoulders, and inhale as slowly and deeply as you can.
. Hold. Keep the air in your lungs as you slowly count to 6.
. Exhale. Release the air through your mouth, again slowly counting to 6.
. Repeat. Go over the inhale-hold-exhale cycle 5-10 times.
2. Progressive Muscular Relaxation (PMR)
This is good for relaxing your body, especially when your muscles are tense. It requires slowly tensing and then releasing every muscle group individually, from the toes all the way up to the face. "It is useful for calming nerves before an important presentation or performance, and for quieting down when you are highly stressed," says Ashish Verma.
3. Meditation
"The concept behind meditation is to consciously relax your body and focus your thought processes on one particular thing for a prolonged period. Your mind thus remains occupied and diverted from issues causing you stress," says Tripathi. Follow these steps:
? Sit comfortable and quietly.
? Close your eyes.
? Relax your body muscles (you can use a technique like Progressive Muscular Relaxation for this).
? Focus on your breathing.
? Breathe in deeply, then exhale. Count your breaths (gives you something to do with your mind, helping avoid distraction).
? Repeat this for 10 or 15 minutes.
4. Self-hypnosis
"This is when you hypnotise yourself. Affirmations are often used -- positive statements we repeat to ourselves to counter stress and unpleasant thoughts. An example of an affirmation is 'I feel vibrant and alive. I love how I feel'," says Verma. Sit down at a quiet, comfortable place. Relax your body. Imagine waves of relaxation running down your body from your head downwards, washing away stress. Feel the muscles in your body relaxing as waves of relaxation wash over them.
Next, utilise suggestion to deepen the state of relaxation. You can do this by simply saying to yourself: 'I am tired and sleepy. I can feel my arms and legs getting heavier. I am becoming more and more tired?' Once you feel completely relaxed, add the affirmations you have prepared too.
5. Yoga
If you have tried it, you already know that it can help you achieve your goals with more focus and renewed spirit. "Yogic breathing reduces blood pressure and brings intense relaxation. Furthermore, it gives you improved appearance via better posture, muscle and skin-tone, if practiced regularly. Bones and muscles are strengthened and joints become more flexible. It is also amazing to see how much more positive a person's outlook on life becomes within just a few months of practice," says Tripathi.
6. Imagery
You may have noticed how particular environments can be very relaxing, while others can be extremely stressful. This is the idea behind the use of imagery in stress reduction. "You use your imagination to recreate a scene, place or event that you recall as being relaxing, safe, peaceful, beautiful and happy. You can bring all your senses into the image by, for instance, imagining sounds of running water and birds, the smell of cut grass, etc. Use the imagined place as a peaceful retreat from stress and pressure," says Verma.
7. Music or suggestion CDs
Another approach is listening to calming music or relaxation tapes. Soothing music has a lot of power to influence your thoughts and feelings. "It takes no effort from your side to listen to these. Moreover, they can be very welcome at the end of a long day," says Verma. Examples of such audio CD titles are Yoga Nidra - Complete Relaxation by Yogacharya Arunkumar (approximately Rs 150) and Ragas for Relaxation (a collection of Indian classical music by various artists for approximately Rs 295).
With continued practice in the techniques enumerated above, you may experience renewed energy, better concentration, better ability to deal with problems, more efficiency in daily activities, less indigestion, headaches, nausea, and less frequent emotional responses like anger, anxiety, crying, anxiety, apprehension and frustration.
Sounds good, doesn't it? What are you waiting for?
Magic Of Honey
Magic Of Honey
Bees from the nectar of the flowers produce honey a sweet sticky substance. From ages honey has been an essential part in the beauty regimes.
Lets take a look at the benefits that honey has provided us.
* Honey has anti-microbial properties and is known to treat minor irritations and sun burns.
* It is a good substance that should be used in moisturizers, creams and other beauty products as honey has the ability to retain water.
* One teaspoon of honey poured in a mug of water and if used for the last rinse will bring a shine to the hair. It will work wonders and make your hair soft and silky.
* It works well with alpha hydroxy acids - it helps soothe the skin against an abrasive treatment.
* Apply equal parts of honey and milk and leave for twenty minutes, you will notice a glow on your skin.
* Honey fights against any kind of skin damage and ageing as it has antioxidant properties.
* It also helps to fight against the damage caused by sun's UV rays.
Bees from the nectar of the flowers produce honey a sweet sticky substance. From ages honey has been an essential part in the beauty regimes.
Lets take a look at the benefits that honey has provided us.
* Honey has anti-microbial properties and is known to treat minor irritations and sun burns.
* It is a good substance that should be used in moisturizers, creams and other beauty products as honey has the ability to retain water.
* One teaspoon of honey poured in a mug of water and if used for the last rinse will bring a shine to the hair. It will work wonders and make your hair soft and silky.
* It works well with alpha hydroxy acids - it helps soothe the skin against an abrasive treatment.
* Apply equal parts of honey and milk and leave for twenty minutes, you will notice a glow on your skin.
* Honey fights against any kind of skin damage and ageing as it has antioxidant properties.
* It also helps to fight against the damage caused by sun's UV rays.
Drink milk to quit smoking!
Drink milk to quit smoking!
Milk not only does the body good it may also help you quit smoking, says a study.
Consuming milk makes the taste of cigarette bad and by making a few modifications to the diet one can make quitting bit easier, said the study published in April 2007 issue of the journal Nicotine and Tobacco Research.
The study is said to be the first to explore the taste-altering effects of food and beverages on cigarette palatability.
The study examined 209 smokers and asked them to name items that worsen or enhance the taste of cigarettes.
Nineteen percent of them reported that dairy products, such as milk or cheese, worsen the taste of cigarettes; 14 percent reported non-caffeinated beverages, such as water or juice; and 16 percent reported fruits and vegetables.
Forty-four percent of them reported that alcoholic beverages enhance the taste of cigarettes; 45 percent reported caffeinated beverages, such as tea, cola and coffee; and 11 percent reported meat.
Identifying which components of foods and beverages ruin the taste of cigarettes could lead to new treatments to deter smoking, said co-investigator Jed E. Rose of the Duke University Medical Center study.
The researchers are now looking at the possibility of using the chemical silver acetate, known to alter the taste of cigarettes, to help smokers quit.
The additive could be given in the form of a gum or a lozenge as part of smoking cessation treatment, according to a science portal, EurekAlert.
Milk not only does the body good it may also help you quit smoking, says a study.
Consuming milk makes the taste of cigarette bad and by making a few modifications to the diet one can make quitting bit easier, said the study published in April 2007 issue of the journal Nicotine and Tobacco Research.
The study is said to be the first to explore the taste-altering effects of food and beverages on cigarette palatability.
The study examined 209 smokers and asked them to name items that worsen or enhance the taste of cigarettes.
Nineteen percent of them reported that dairy products, such as milk or cheese, worsen the taste of cigarettes; 14 percent reported non-caffeinated beverages, such as water or juice; and 16 percent reported fruits and vegetables.
Forty-four percent of them reported that alcoholic beverages enhance the taste of cigarettes; 45 percent reported caffeinated beverages, such as tea, cola and coffee; and 11 percent reported meat.
Identifying which components of foods and beverages ruin the taste of cigarettes could lead to new treatments to deter smoking, said co-investigator Jed E. Rose of the Duke University Medical Center study.
The researchers are now looking at the possibility of using the chemical silver acetate, known to alter the taste of cigarettes, to help smokers quit.
The additive could be given in the form of a gum or a lozenge as part of smoking cessation treatment, according to a science portal, EurekAlert.
Whiten Your Nails
Whiten Your Nails
There are times you may want to go without nail polish and realize after removing your polish that the nails are yellow. Smoking can cause nails to turn yellow as well as wearing nail polish in dark colors. There are a re few things you can do to whiten the nails and remove the yellow easily...
Lemon...Probably the easiest way is to slice a lemon in half and stick your fingers in the halve for a few minutes. The natural acids in a lemon will whiten the nail...
If the yellow is a little more stubborn, soak your nails in a 50-50 solution of water and hydrogen peroxide. This will clean the nails nicely...
A whitening toothpaste can be brushed on and scrubbed gently with a clean toothbrush to whiten the nails...
Some people soak their yellowed nails in a bowl with solution of water and a few drops of bleach...
There are times you may want to go without nail polish and realize after removing your polish that the nails are yellow. Smoking can cause nails to turn yellow as well as wearing nail polish in dark colors. There are a re few things you can do to whiten the nails and remove the yellow easily...
Lemon...Probably the easiest way is to slice a lemon in half and stick your fingers in the halve for a few minutes. The natural acids in a lemon will whiten the nail...
If the yellow is a little more stubborn, soak your nails in a 50-50 solution of water and hydrogen peroxide. This will clean the nails nicely...
A whitening toothpaste can be brushed on and scrubbed gently with a clean toothbrush to whiten the nails...
Some people soak their yellowed nails in a bowl with solution of water and a few drops of bleach...
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