Relaxation technique

I have published several topics on how to fight stress. Then again, I’d like to share another related topic on fatigue and stress. You may be one – [including me] of the countless people plagued by fatigue – would this be physically or feeling mentally will leads a visit to the doctor. We all need a time out from stressful and exhausting activity at work. Experts says fatigue and stress comes partly from ignoring are limits in society where sleep and relaxation are lacking. Relax! Probably, each one of us has own techniques for relaxing, though no one method is better than the other. Anyways, here some techniques we can all try. Play a relaxing music background like VIA DOLOROSA by sandi patty ---------------- Now playing: Sandi Patty - Via Dolorosa via FoxyTunesy Breathing Exercise – a good and easy technique. 1.Sit or lie down in comfortable position then place your hand in your stomach 2.Inhale slowly and deeply through your nose then hold breath for a few second 3.Then, exhale all your air slowly through your mouth 4.Repeat steps 3 several times Stretching Exercises -this is an easiest way to loosen or unscrew “knots” in your muscles. You can do variety of exercise like shoulder stretch; back bend and the likes. Progressive Relaxation –this technique reacquaints your body with the sensation of muscular relaxation. It is a process of tightening and releasing, and feeling the sensations in your body. 1.Tighten your hand muscles by making a fist. Feel tension in your hand; hold this position for a few seconds. 2.Relax your fist, letting the tension melt away. 3.Repeat these steps with each muscle group in your body such as: your arms, face, back, neck, chest, stomach legs and feet. Visualization – this technique is builds on the principle of mind over mater. It uses mental commands to reverse physical symptoms such as cold, sweaty hands. By telling yourself you feel warm and heavy, your body begins to relax; it learns to follow your thoughts. 1.Sit comfortably, loosen any tight clothing [oops…don’t get naked], close your eyes and try to clear your mind and picture a tranquil setting. 2.Mentally focus on your right arm, and think of your right arm to feel warm, until it feels warmer and heavier. 3.Visualize feeling calm, warm and relaxed 4.Repeat the same command with the rest of your body until you completely relaxed.

Letting GO

My friend is so frustrated with the ways things are going with his work. He was dismayed to receive distressing words from his boss despite with all his effort and everything. And, with the “commoners” cheering on the side heighten his poignant feeling and almost lose his temper. In that instance, I cannot do anything about it but to console him. Well, that’s what life is all about…..Sooner or later, everyone in your life, everyone on and off the job will disappoint you. They’ll say or do something or fail to say and do something that will hurt you or will anger you. It’s inevitable. Unfortunately, you make thing worse when you stew over someone words and deeds. It will only make you sick and may affect your well being and lead to stress that causes many illnesses like diabetes if you dwell on it. And what can you do about anything once it is over? Not much. You can try to correct it if it is possible, or you can walk away from it if it isn’t. Those are you’re only two choices. But if you know how to respond to any of those situations, you’ll be a head of most people. You’ll be able to live above beyond your circumstance. You’ve got to learn to walk away from disappointment. It’s difficult to do, but it’s possible. Take responsibility for your feelings.

republished: Why digestion is important

Why digestion is important – when we eat such things as bread, meat and vegetables, they are not in a form that the body can use as nourishment. Digestion is the process by which the food and drink are broken down into smaller parts so the body can use them to build and nourish cells to provide energy. Nowadays, where street and exotic food are looks more appetizing and many are exploring to try and eat which most of the time not fitted to our digestion. This has resulted to indigestion and gives us gnawing pain. Dyspepsia is pain or discomfort in the upper middle part of your stomach. It is commonly referred to as “indigestion”. The pain might come and go, but it’s usually there most of the time. People of any age or gender can get dyspepsia. Here are some of the signs of dyspepsia: A gnawing or burning stomach pain; Bloating (a feeling of fullness in your stomach); Heartburn (stomachs contents coming back up into your esophagus); Upset stomach (nausea); Vomiting; and Burping So, if have these signs, or any kind of stomach pain or discomfort, go to see a doctor. Often, dyspepsia is caused by a stomach ulcer or acid reflux disease, stomach acids backs up into your esophagus. (I have posted related topic on this –Heartburn).

Heartburn

Do you feel pain or burning sensation in the chest? well, you should be aware that you are suffering heartburn...but experts says its vital we find out if the problem is digestive or cardiac..when you get heartburn right after you eat, its probably digestive in nature -experts refer to heartburn as reflux (it occurs when natural acid produced by the stomach comes back up through the esophagus, inflaming tender tissue). But if you have the same pain during or after exercise, it may be heart-related. What causes reflux? If the food and acid move through the digestive system too slowly, they sit too long and become irritants, it causes pain or discomfort..also, eating too much and then lying down can cause heartburn...find out more about reflux home remedies that work -eat small meals a day -drink lukewarm-not cold- water;raise the head of your bed 6 inches to let gravity help your digestion;avoid lying down after eating;eat dinner at an early hour... if your best efforts at controlling your symptoms have failed, we should see a doctor. Recurrent heartburn is a symptom. Only our doctor can help you determine what our body is really trying to tell us.

Give your Eyes a Break

This is a follow-up post on office job and blogging related illness - To avoid eyestrain, experts recommends the following: 1.Take regular breaks form your computer to relax your eyes. 2.Tilt the top of your computer screen away from you at a 10 to 20 degree angle. 3.Try to match the brightness of your surroundings to that of your monitor screen. 4.Minimize glare on your screen with window treatments, dimmer switches on lights, anti-glare scree or by changing screen position. 5.Locate your screen between 20 to 26 inches away from your eyes, depending on the size of the monitor and your vision.

Office Job and Blogging related Illness

Image via Wikipedia

Currently, hundred of millions of us are exposed with prolonged sitting at desk and staring at computers many hours, 5 to 6 days a week. These number hardly call up images of people living dangerously, sitting at desk to earn a living can have serious adverse affects on a person’s health. So before you spend another slogging it out on your computer, stop and consider the health risk lurking in your work place like as follows; Muscle Pains Medical expert called it as cumulative trauma disorder (CTD), the muscle, tendons and nerves are inflamed or swollen. The most common recognized injury among office worker after spending long hours of work at the office are: low back pain, neck and shoulder, arms and carpal tunnel syndrome which affect the wrist that can also occur in the fingers. Computer Eyestrain Ophthalmologists says, prolonged staring at a computer screen without a break plus the dying effect of an air conditioning and low humidity in the office can cause eyestrain. The symptoms of computer eyestrain can be dry, stinging eyes, blurring of vision or even headache. Respiratory Problem Because, basically many buildings are tight sealed to conserve energy, as a result office air is often recycled and air conditioning system are used to control ventilation. So poorly maintained air condition as well as the toxins from photocopier and dust, compromise indoor air quality can cause Sick Building Syndrome (SBS) as expert would call it. Dizziness, headaches, stuffy nose, fatigue and poor concentration are the symptoms of SBS, though it disappears when we breathe fresh air and spend time away form the office.

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diabetes

want to know the risk if you are diabetic? do not ignore diabetes...

heat stroke

For many of us, summer season is about going to the beach and have fun under the sun. Well, don’t love the sun too much. The Department of Health had an advisory about HEAT STROKE – cause by excessive exposure from the scorching heat of the sun and dehydration. Find out the signs and treatment... Signs May start with the following signs of heat exhaustion: • warm, flushed skin • faintness • dizziness • weakness • headache May progress to an emergency condition of heat stroke: • very high fever of 41 C • rapid heartbeat • convulsion • delirium • unconscious Prevention • Limit the amount of time you spend outdoors. • Drink plenty of water. Avoid tea, coffee, soda and alcohol. • Wear a wide-brimmed hat and long-sleeved clothing when outdoors. • Schedule heavy-duty activities for the beginning or end of the day, when it’s cooler. Emergency measures: • Move the person to a shady spot or indoors and have them lie down with their legs elevated. If they’re conscious, have them sip cool water. • Remove clothing, apply cool water to the skin and fan them. • Apply ice packs to the armpits, wrists, ankles and groin. Heat stroke is a medical emergency! Bring the patient immediately to the hospital after instituting emergency measures.

Health Advisory

its chaotic. I just said summer is coming and probably started early on February, but, the rain pours every afternoon since yesterday, the weather is really unpredictable here in Manila. Anyways, I'm not going to do a weather report. I just drop by to share the DOH (Department of Health) advisory on common illnesses that we may encounter this summer time which are; food poisoning, diarrhea, heat-associated ailments and recreation-associated injuries. The public are advised to take following precautions: Food and drinks · Cook food properly. · Preferably, foods must be eaten immediately after cooking (while still hot). · Left-over food should be refrigerated and reheated before being eaten. · Food handlers should wash their hands before and after food preparation. · If sick, you should avoid preparing food for others. · Avoid drinking water and iced beverages of doubtful quality. · If water quality is doubtful, boil your drinking water for at least 2 minutes. · Peel and wash fruits / vegetables before eating. · Wash hands before and after eating. At the beach · Do not allow children to swim without the company of an adult who can swim and is not drunk. · Avoid staying under the sun with scanty clothes for more than 3 hours as this predisposes to sunburn, heat exhaustion and the worst, heat stroke. · Should you want a tan, drink plenty of fluids so as not to dehydrate yourself. While on the road · Check your vehicle very well before going on a trip. · Bring your repair kit with you. · When drunk, never attempt to drive.

Fight STRESS

In today’s busy world, life can be full of anxiety and STRESS that corrupted the normal state of the human mind and body – are total health and relaxation. The big “S” is the culprit to unsound mind and body. I remember, several year ago I was diagnosed with “toxic goiter” due to stresses which trap my health and emotions that aggravated the illness. Fortunately, I coped without undergoing an operation. Anyways, don’t let stress caught you to the point of total suffering instead create your cope mechanism to deal with it.

Reducing your level of stress will give you increased energy and clarity of thoughts, adding to your ability to operate effectively.

“Every now and then, go away. Take a little relaxation, because when you come back to your work, your judgment will be surer. To remain constantly at work will cause you to lose the power of judgment. Go some distance away, because then the work appears smaller and more of it can be taken in at a glance, and lack of harmony or proportion is more readily seen.” - leonardo da vinci

How this misuse of our minds and emotion resulting to stress can be controlled? Consider these:

Prayer – start the day with a prayer. Smile and endow praising word about yourself.

Exercise – 15 to 20 minutes exercise is sufficient to stretch your muscle tension and fatigue. A sound body is a sound mind.

Positive Affirmation – our life each day can be viewed as a gush of associated trial - some positive some are not. It is up for us to choose how we respond or react to the event or trial. Most likely 85 % that trigger stress reaction is by our negative thoughts. So, use of mind correctly to reduce stress level.

Avoid making value judgment about people or event – just or unjust, pleasant or sickening, right or wrong.

Mind set – do not hang your emotions on the result of events whether it is positive or negative. Learn to loosen your mind on high expectation or demands instead consider preference and perceive results of each event to be neutral. Never entertains disappointment or self criticism, always have an alternative.

Pancreatitis

early this morning, i got a text message from a friend telling me that he might not be able to go to work today, because his wife just got admitted to the hospital due to severe abdominal pain and the initial laboratories show an indication of pancreatitis. Well, i hope it is not..Anyways, my family and I will pray for her immediate recovery. When i heard about it, I can't help myself but to look for what is " Pancreatitis" and here is what i got..

What is pancreatitis?

Pancreatitis is inflammation of the pancreas. The pancreas is a large gland behind the stomach and close to the duodenum—the first part of the small intestine.

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Inflammation of the pancreas has various causes. Once the gland becomes inflamed, the condition can progress to swelling of the gland and surrounding blood vessels, bleeding, infection, and damage to the gland. There, digestive juices become trapped and start "digesting" the pancreas itself. If this damage persists, the gland may not be able to carry out normal functions.

Pancreatitis may be acute (new, short-term) or chronic (ongoing, long-term). Either type can be very severe, even life threatening. Either type can have serious complications.

Symptoms

Acute pancreatitis usually begins with gradual or sudden pain in the upper abdomen that sometimes extends through the back. The pain may be mild at first and feel worse after eating. But the pain is often severe and may become constant and last for several days. A person with acute pancreatitis usually looks and feels very ill and needs immediate medical attention. Other symptoms may include

• a swollen and tender abdomen
• nausea and vomiting
• fever
• a rapid pulse

Severe acute pancreatitis may cause dehydration and low blood pressure. The heart, lungs, or kidneys can fail. If bleeding occurs in the pancreas, shock and even death may follow.

Both forms of pancreatitis occur more often in men than women.

know the treatment and complications

HEART ATTACK

Two days ago, there was this commotion of people in Q.C. a man was dragged inside the tricycle (motorcycle with sidecar) to be rushed to the hospital. When I inquired what was it about they thought  the man is having a heart attack. It flashes back to me the day mother died because of a heart attack. So, here are some helpful tips for us to know the signs of a heart attack;

Signs of a HEART ATTACK

1) Pressure, aching or burning - not necessarily pain in the chest. 2 ) Often it increases with activity and subside with rest; 3) Discomfort, tightness, squeezing or fullness in the chest, usually lasting longer than two minutes and mild discomfort that may come back sooner. Last longer or feel more severe each time; 4) Discomfort in teeth, jaw, inner arm (often the left) or back and; 5) Dizziness, fainting, sweating, nausea, shortness of breath or weakness.

Note: If you are not sure whether discomfort is from heartburn or heart attack, ask these questions: Is the discomfort located in the center of the chest? Dose it persist? Does it increase in intensity? Does it become more intense with physical exertion, and then go away with rest?

If the answer to any of these questions is yes, then take aspirin, call for an ambulance or have someone drive you to the emergency room.

Prevention and COntrol of HIGH Blood Pressure

HIGH BLOOD PRESSURE Blood pressure is the force blood exerts against blood vessel walls. It can measured using inflatable rubber cuff, which is wrapped around the upper arm and connected to an apparatus that records pressure. Two reading are obtained e.g. 120/90, the first number is called SYSTOLIC blood pressure – it indicates blood pressure during the heartbeat (systole), and the second number is called DIASTOLIC blood pressure – it indicates blood pressure while the heart is relaxed (diastole). Doctors classify patients as hypertensive when blood pressure is above 140/90. What makes blood pressure increase? It is like reducing the caliber of the jet of water connected to a faucet, you increase the pressure of the water. The same occurs with blood pressure – increasing the rate of flow of blood or decreasing the caliber of the blood vessel elevates blood pressure. It involved factors such as; Beyond our control – expert says that hypertension is hereditary or it’s in the genes. Research had discovered that if a person has relative with high blood pressure, his chances of suffering from the disease are greater. Within our control - these are thing we can do to prevent and control occurrence of high blood pressure. Listed are few things that we can do leading to healthy life-style and will eventually save us money; 1. Reduce your body weight 2. Lessen salt intake 3. Eat potassium-rich foods 4. Avoid alcohol drinks 5. Quit smoking 6. Exercise regularly 7. Monitor and Control your cholesterol level 8. Observe Stress therapy 9. Check and Control blood sugar if your diabetic 10. Take Calcium and Magnesium supplements

EBOLA RESTON VIRUS

Philippine pigs found with Ebola Reston virus Philippine Health and Agriculture officials disclosed, pigs in north luzon hog farms have been found infected with the Ebola Reston virus, a strain not harmful to humans, though, this disclosure will definitely brought scare to our meat consumer as well as to hog raiser. The testing shows the virus is a "low level" pathogen that's why Health Sec Francisco Duque advise the public that it is safe to eat pork provided that the pork is properly handled and thoroughly cooked. Always look for the "NMIS" tag to ensure the meat is properly inspected and approved for consumption. Meanwhile, As per Sec Arthur Yap, the affected farms in three northern Philippine provinces have been quarantined and farm and slaughterhouse workers who might have been exposed all tested negative for Ebola Reston. And as a precaution, all pork exports have been suspended until further notice.