Staying Connected: A Terrific Energy Enhancer

Spending time with good friends is a surefire stress-buster and a terrific energy enhancer

Stay Connected
A recent study finds 65 percent of us spend more time with our computer than our significant other.

That fact does not exactly come as news to my girlfriend, who has oh-so-gently commented on it a few hundred times or so (but who’s counting?). In fact, the only surprising thing about that bit of research is that it’s not surprising. We’ve become an increasingly tech-tied world, and sometimes it seems like the major way we relate to one another is through the medium of an electronic device. (Not for nothing to they call the BlackBerry a Crackberry).

Sending text messages is great, but you don’t get to look into someone’s eyes. And if all our connections live in a virtual world, then, Houston have a very big problem.

My Linkedin and Facebook communities and MySpace “friends” (don’t get me started) may number in the thousand, but they cant hold a candle to my relationship with my friend Susan, whom I can actually meet at Starbucks once in a while when she isn’t taking care of her three children. Nor can any one of our collective online relationships hold a candle to the relationship we have with the person we call when we get engaged or break up with someone.

No matter how you slice it, spending time with good friends is a surefire stress-buster and a terrific energy enhancer.

It’s also a life extender. In his landmark book The Blue Zone, National Geographic explorer and writer Dan Buettner reports on four areas in the world where people live the longest and healthiest lives and are frequently active and healthy into their late ninteties and often beyond. Absolutely every one of the people he studied listed strong social connections as one of the forces in their lives.

Bottom line: It’s hard to have energy if you’re not connected.

THE STRENGTH IN NUMBERS ADVANTAGE
Now in this department, women may actually have an advantage. They seem to be hard-wired to connect to others in times of stress. A study from UCLA suggests that the stress response in women isn’t limited to just fight-or-flight, which is the typical male response to stress.

The great biologist and writer Robert Sapolsky, Ph.D., of Standford University, has characterized the female response to stress as “tend and befriend” (a possible explanation for why women go to the bathroom together on a double date!). That’s because stress triggers the release of a cascade of chemicals, including oxytocin, a “bonding” hormone that, in women at least, can elicit the urge to connect to others.

The researchers theorize that just a fight-or-flight is a throwback to our hunter-gather days, so, too, is women’s tendency to “tend and befriend”. In times of danger, the men fled or went for their weapons while women would collect and comfort their children and gather their friends, a strengthing-numbers approach to adversity.

Today, when a woman responds to stress by, say, having dinner with friends, studies suggest that she is further protected form stress by the release of even more oxytocin, producing a calming effect. The researchers even suggest that the seven-year advantage women have over men in longevity may be related to women’s tendency to connect to others.

Men create this energy-enhancing effect of connection by bonding over sports, poker, golf, or any of a number of “male” activities, even if they’re not aware of the reason. But whether you’re a man or a woman, connection increase energy. (Ever see a bunch of guys cheering on the Los Angeles Lakers during playoffs? It’s not exactly a low-energy situations!)

AN ENERGY TRIFECTS
So having a circle of family members, friends, and coworkers to swap stories with, lean on, and support is essential for our mental and physical health. Without those connections, stress wears us down more easily, leaving us fatigued, vulnerable to illness, and devoid of energy.

For more than two decades, study after study has documented the protective effect that strong social ties have against disease. Social and family connections lower blood pressure, heart rate, and cholesterol. People with few social connections are far more likely to experience poor mental health and poor physical health, and to die prematurely (the ultimate energy drain).

As we age, strong social ties can also help us maintain an active mind. In a study of more than 2,800 people age sixty-five and older, Harvard researchers found that people with at least five social ties – church groups, social groups, or family and friends – were less likely to suffer cognitive decline than seniors who didn’t. People with strong social ties rate themselves as happier, more satisfied, and more fulfilled.

Job stress is a major energy drain. But there’s something you can do about it. A study published in the American Journal of Public Health found that workers who felt they had colleagues whom they could lean on were better bale to handle job stress and far less likely to suffer from major depression than those without supportive coworkers. Cultivating friends at work will not only help you handle stress, but it will also help protect your valuable energy reserves from being drained by the rigors of work.

Good relationships make us healthier, happier, less stressed, and more energized. The prescription is relatively easy: Strengthen the bonds of friendship and take time to spend time with the people you love. If you don’t have a circle of close friends nearby, then connect with like-minded people through religious institutions, civic groups, book clubs, volunteer work, political campaigns, or cooking classes, for example.

And don’t limit connections to the human variety. Animals offer an energy that can be contagious. (I’m absolutely convinced that having animals around me all the time is a big part of the reason I have as much positive energy as I do).

Connect with others. It will protect against sickness, lower stress, and extend life. It’s truly the energy trifecta.

How EFT Benefits Emotional Energy

Effective Emotional Freedom Technique For Inner Energy

If you feel like you don’t have any energy, here’s something I can guarantee you: An enormous part of the problem can be traced to your habits – not only what you consistently do, but what you consistently don’t do.

And one of the biggest habits we all have that ties into energy is suppressing our emotions. In fact, that’s probably one of the biggest energy drains I know of.

Emotional Freedom Technique, or EFT, is a simple method to release emotions. In the process, it frees the energy that’s suppressed along with your feelings.

When I wrote this in my other blog, the visitors who started using EFT, reported feeling lighter, more energetic, and happier doing the technique. I was impressed enough with the reports I was hearing from my colleagues to feel it merited inclusion in my blog. Since then, I’ve tried EFT myself. I can now report from my own experience that EFT is one of the most energy-liberating techniques on the planet.

And it’s free. Interested?

“All of us have been taught to suppress our emotions from a very early age”, says Deepak, N.D., a traditional naturopath and one of the country’s leading practitioners of EFT. “EFT is a simple energy technique to release those suppressed emotions that can be bringing down our energy”, he told me.

TAPPING INTO ENERGY
Emotional Freedom Technique is a kind of noninvasive acupuncture, in which you use your fingers to tap specific energy meridians in the body for the purpose of releasing long-held beliefs and thoughts that can hold you back from fully expressing who you are.

“By helping us release those suppressed emotions, we create an open space where a person will be able to put in whatever patterns he or she chooses”, Deepak explains.

I’ll give you a personal example. I’ve long had a block when it comes to my tennis playing. I’m a really good player during warm-up and practice, and a really terrible competitor (or at least I used to be, prior to EFT). Part of the reason was that I had a belief system based around the idea that when it comes to athletics, I’m a loser. That deeply held belief, embedded from a lifetime of childhood traumas around gym class (don’t ask), actually caused me to tighten up my arms, breath shallowly when serving, and in general for get everything I knew about tennis strokes once the pressure was on. In athletic term it’s called “choking”.

By tapping on the energetic meridian points while stating simple statements (such as “Even though I feel like a loser in tennis, I love and accept myself”) I was able to loosen the hold these entrenched beliefs had on my psyche. After doing EFT for just a few sessions, I started winning matches. Not all the time, obviously – EFT doesn’t give you a 140-mile-per-hour serve, unfortunately – but enough so that the energy I had around losing dissipated.

“If you’re in a free-flowing energetic state and then you suppress you emotion, that will block energy. The blocked energy has a physical location in your body. Wherever you block that energy it creates disharmony. The longer the emotion is suppressed, the greater the disharmony. Long-standing disharmony leads to dysfunction, and ultimately to a physical manifestation such as a disease state”, says Deepak. That disharmony also leads to a complete lack of energy.

For everyday, garden-variety fatigue, Deepak suggests asking yourself the following questions:

• What are the typical negative emotions you experience on a regular basis?

• Are you frustrated with your spouse, your children, or your job?

• Are you angry?

“Typically the superficial challenges in our life are not the problem”, Deepak advised me. “They’re a reflection of a deeper suppressed emotion. What you do with EFT is release the suppressed emotion to create harmony, function, and a high energetic state of natural health”.

DO-IT-YOURSELF ENERGY
EFT is actually based on traditional Chinese medicine and acupressure points. You use your own hand to stimulate the flow of energy, tapping on these points (seven of them) while addressing your emotions as well as the situation that ties into it. “That’s what allow the energy to flow freely and for a person to enjoy optimal health”, says Deepak.

The inventor of EFT is a Standford University engineer named Gary Craig. EFT has been endorsed by some of the most impressive people in the field of energy medicine, including Deepak Chopra, M.D. (“EFT offers great healing benefits”), molecular biologist and star of the self-help film The Secret Candace Pert Ph.D. (“EFT is at the forefront of the new healing movements”), molecular biologist and star of the self-help film The Secret Candace Pert, Ph.D.

(“EFT is at the forefront of the new healing movement”), life coach and frequent Oprah guest Cherly Richardson, and many others.

Deepak suggests that a great way to start learning about how to use EFT to increase your own energy is by downloading the free manual. You may also find, as I did, that a few sessions with an experienced EFT therapist can produce unbelievable energy benefits. Deepak himself even does highly effective phone consultations.

Healthy Habits to Learn From Movies

Movies are not only entertaining, they have multiple purposes too. Movies today are made with an intention to not only entertain people, but to also educate them. ‘Kung Fu Panda’ tells people the power of unity, similarly ‘Twilight’ teaches how nothing is impossible to achieve.

Below are health tips that one learns from 5 great movies.

Drug Abuse – The Wrestler

The Oscar nominated movie shows the negative effects that drugs (synthol) have on one’s body. The movie is the story of a man who falls prey to steroids and other harmful drugs. There is a lot to learn from this movie. Not only does it gives the message to stay away from drugs, it also shows how powerful the human mind is, and how easily it is affected by such harmful substances.

Things easily go wrong if one gets into bad habits. Say no to all kinds of illegal and unhealthy drugs to live a healthy life.

Safe Sex – American Pie

Various movies have shown the negative effects of not having safe sex. American Pie, even though a comedy movie, also gives this message. There are many parts to the movies, but they all revolve around sex. The topic is not the most appropriate one to talk about here, but the movie gives the right lesson.

Always talk to your partner about your past sex history. Also, get tested for any sexually transmitted disease and use protection. Don’t be shy of asking your doctor these sex related questions as it is very important to know about them.

Alcohol Addiction – Crazy Heart

Crazy Heart is a great movie, not only because it entertains you, but also because it gives a strong message. The pain and tribulations of the lead character sends chill down one’s spine. The movie sketches a clear picture of what alcohol addiction can do to a person and his or her health.

Crazy Heart, released in 2009, is the story of a man who loses whatever he had when he gets into alcohol addiction. The movie also shows how he overcame it all to regain what was once his. It teaches everyone never to give up and to stay away from alcohol. If you want to live a healthy life, you need to bid adieu to alcohol.

Stamina – Million Dollar Baby

‘Strength isn’t everything – stamina also matters’ is not the slogan of the movie, but this is the clear message. Many people hit the gym trying to lift a lot of weight and show off their skills. All health conscious people should watch this movie and learn how important it is to have good stamina.

Remember, you have to only do better than yourself. You are your only competition, and you need not worry about the world. If you keep getting worried, you’ll end up with a lot of stress and stay depressed. This condition is not good for the human body and only causes dreadful results.

Goal Setting – Rocky

Goal setting is important at every stage of life. Even in health related issues one needs to have goals and should try their best to achieve them. This classic gives the same message. If you want to look fit, have it as your top priority, show perseverance and you will achieve it.

This movie is the favorite of millions of movie buffs who worship it. A lot of people have also used it as the motivational force behind their workouts and goals. Learn from this masterpiece and improve your routine.

These are the movies that can really make you live a healthier life. One should always look at the bigger picture and enjoy life.

source: allvoices

Practice Forgiveness For Inner Energy

If you’ve ever had chronic, low-level pain, you’ve probably held your body in a certain posture to avoid the discomfort of bending, or favored one leg or arm, because putting weight on the other one is just a little more uncomfortable.

Emotionally, we do this every day when we carry around the unexpressed and unresolved pains of past heartaches and experiences that cause us resentment and anger. Unexpressed and bottled-up feelings of anger and resentment take up psychic space, just like the dozens of incomplete projects on your desk, but unlike the projects, feelings of anger and resentment can poison and pollute your soul-your outlook on the word is smaller, more suspicious, less trusting, less open and giving.

It’s hard to be energized when you are holding on to toxic emotions.

So you want more energy? Practice the art of forgiveness.

ONE OF THE MSOT IMPORTANT LISTS YOU’LL EVER MAKE
Start by making a forgiveness list. When you start thinking about all the people and situations you resent, you may find that you have a really long list. It may go back to grade school to the kid who bullied you in the schoolyard or the girl who rejected you at the dance. Maybe your list includes someone who never returns your calls, or a backstabbing coworker, or the woman who pushed ahead of you in line at Starbucks, or the guy who cut you off on the freeway. And of course your list probably includes family members, because some of those hurts and disappointments and wounds go very deep indeed.

It’s important to start with what you feel you can handle. For example, it might be difficult to start practicing forgiveness for the first time with the partner who swindled you out of your business and left you bankrupt, or with the person who divorced you and broke your heart. But maybe you could handle forgiving that supermarket clerk who was smarmy to you on the checkout line when you brought thirteen items into the twelve-item express lane. Forgiveness is, after all, an emotional muscle, and you have to work up to the heavy lifting.

Pick three people on your list and then, one person at a time, allow yourself to feel whatever anger and resentment that comes up related to that person. In fact, I want you to try to increase that feeling of anger and resentment. (it shouldn’t be hard). Think of the injustice of what he did to you, of how small it made you feel, of the unfairness of the way he treated you.

Let that sit and simmer for a minute.

Now take a deep breath, close your eyes, and release that anger, annoyance, or irritation, or in some cases, your rage and your hurt. Just let it go.

Do it again – take a deep breath and release it. Try to imagine what it’s like to be that person whom you resent. What might she have been feeling at the time she hurt you? What might his point of view been (remember, you don’t have to agree with it or even like it – just understand what it might have been). What is his day like? What is it like to be her? Just put yourself inside the other person’s skin for a minute.

And then wish the person peace.

Some healers suggest imagining the person or the situation that caused you pain in a pink bubble, surrounded by white light. Then imagine the whole scene floating away in a cloud of serenity and forgiveness.

IT’S ABOUT YOU
Now if you’re new at this, you might be skeptical. I know I was, the first (and second, and third) time I tried it. The first impulse for many of us is to think, “I don’t want to forgive them. What they did was wrong!” Which may (or may not) be true, but it is irrelevant to this practice. The practice is about you letting go of an energy-draining emotion; it’s not about letting other people off the hook.

Remember, if you carry around a little hot ball of anger, the only person it sears is you. This technique is not for the object of your anger – it’s for you. And don’t get discouraged if you have to try it several times. In fact, I’d be surprised if you didn’t.

If you keep practicing this technique, you’ll be amazed at what you’re able to accomplish. By letting go of some of the toxic feelings that have been holding you back and weighing you down, you are letting go of negative energy.

And guess what’s left underneath when you release the toxic fumes?

Energy. Fabulous, light, “I can do anything”, weight-off-my-shoulders energy.

Give it a try. You have nothing to lose but some of the biggest energy drainers on the planet.

Bad habits: Most amazing tips to get rid

Write down everything you eat for three days. Do you add a lot of butter, sauces or salad dressings? Rather than eliminating these foods, cut back your portions.

Jump for better joints
Get into the high-impact habit. Studies have shown that to keep muscles and bones strong, resistance training that involves impact, such as running, walking, skipping rope and weight training, can be more beneficial than smooth, slow movements like swimming and cycling.

Feng shui your bad habits away
According to feng shui practioners, had habits could be due to problems in the bedroom health area. Draw a plan of your room with the main entrance at the bottom and divide it into nine roughly equal squares. Your health area is the middle square on the left. Make sure it is clutter free or fill it with round-leaved plants.

Give in to chocolate
Chocolate – especially dark chocolate – can boost your mood by increasing levels of the amino acid L-tryptophan, which encourages feel-good serotonin to be released, so don’t feel guilty about tucking in.

Write Down
Size up your bad habits by listing all the pros and cons. Having a clear list of good and bad points to compare makes it far easier to measure up the benefits of giving up a bad habit. Look at the list every time you feel your motivation slipping.

Stop Late-Night Snacking
Eating a big meal at night, or snacking through the evening, impairs sleep quality by sending your body mixed messages and giving it heavy work to do, making it more difficult for you to get to sleep. Instead, eat earlier in the evening.

Do it today
Procrastinating – putting everything off until tomorrow – not only reduces your efficiency but also causes stress. The longer you hold “to do” lists in your head, the more stressful they become. Vow to do one chore every day.

Don’t be picky
Rather than eliminating the problem, picking spots can introduce dirt and bacteria onto the skin surface, increasing chances of infection, not to mention the effects of redness and scarring. So, for healthier skin, don’t pick – cover up blemishes instead.

Cull your cravings culprits
Foods you crave and eat the most may be causing a lot of your health problems, say researchers who are worried about people becoming dependent on sugar highs from snack foods. Chief culprits to cut are pastry, cakes, biscuits (cookies) and doughnuts.

Walk off the weight
If you’re a couch potato and don’t spend much time outside, make yourself walk in the fresh air for a least ten minutes a day. Not only will it boost your metabolism and help stretch out muscles, the natural light will raise vitamin D levels.

Cut Caffeine to stop stress
Coffee drinkers can have up to a third more stress hormones circulating in their system than non-coffee drinkers, making them more prone to stress. Aim for no more than three cups a day, swapping the rest for water or herbal teas.

Set an alarm to crack the craving
If you get a craving for a bad habit – like smoking or filing up on cakes or ice cream – set a timer for five minutes, then see if you still have the craving when it goes off. Experts believe this time lapse can cure cravings.

Take a break at work
Far from being efficient, workaholics who don’t take breaks during the day are up to a quarter less efficient than those with healthier working practices. Working through breaks is a false economy, so make yourself have at least three breaks when you DON’T think about work at all.

Keep hunger in the can
Downing a carbonated drink at breakfast is likely to make you more hungry at lunchtime, even if it’s one of the sugar-free varieties. Don’t start your day with the fizz.

Eat early to stay slim
Recent research studies have shown that people who regularly eat breakfast consume more vitamins and minerals throughout the day than those who skip breakfast, and they are also less likely to be overweight.

Be a hunger monger
Instead of scoffing food whenever you get the opportunity, think about eating moderately and according to your natural appetite instead. To do this, rate your hunger on a scale from one (absolutely starving) to ten (completely stuffed). Then, only start eating at two or three and finish at seven.

Switch sweets for fruit
If you find yourself munching on high-sugar, high-calorie sweets and snacks for a treat, try switching to chopped fruit or non-sugar yogurt instead. Both of these are sweet, but healthy, natural alternatives.

How to develop positive and healthy habits

Right from ditching smoking to following a regular exercise routine, developing a new positive and healthy habit is a tough task.

An acquired positive habit or action requires more than wishful thinking; it requires a disciplinary attitude coupled with practicality and goal-setting. Today, with expert inputs from Dr. Pulkit Sharma, Clinical Psychologist and Psychoanalytical Therapist at VIMHANS, let's take a look at the top 10 ways of developing positive and healthy habits.

Step 1 to developing positive and healthy habits: Improve your self confidence. The key to making and consolidating new positive habits is self-confidence. People who feel that they are active agents can make a difference to their lives while those who feel that their life is determined by fate, environment and other people feel miserable.

Step 2 Goal setting. While making new positive steps it is important to set goals which are moderately challenging, neither too easy nor too taxing to accomplish. If you set very difficult goals you are likely to give up soon while if your goals are too modest there are chances that you would not take things seriously.

Step 3 Review progress. One must review progress at timely intervals to see whether the goals are being achieved in the stipulated time. If you feel that you are going too slowly then you need to introspect whether it is because of lack of effort or if your goals are too difficult. Based on self-analysis you need to either increase your pace or tame down your goals.

Step 4 Follow your instincts. There is no dearth of people who are self-proclaimed guides on how to make new positive habits. While you may benefit from looking at motivational literature or hearing motivational speakers, please do not over do it. Understand your instincts and follow them. No two people are same, what works for one may not work for the other person.

Step 5 Relax yourself. It becomes extremely difficult to make a change when you are experiencing a burn-out. It is crucial to keep yourself de-stressed and relaxed. Think of developing a new positive habit when you have ample time and space for it.

Step 6 Like-minded friendships. If you have a friend or acquaintance who already has that habit or wants to inculcate it then there are better chances that by associating with them you will also develop it. Through such a friendship you will derive support, encouragement and a role-model.

Step 7 Reward yourself. It is extremely important to acknowledge progress even if you walk in baby steps and reward yourself. This will enhance your motivation and self-confidence and enhance your performance.

Step 8 Deal with failure. Whenever we are trying anything new, failure is natural and human. Understand why you have failed and use this understanding to tweak your goals or enhance your efforts. Never allow the failure to damage your self-esteem.

Step 9 Handle feedback. As you are trying to change, people around you would give you either positive feedback or negative feedback or a mixture of both. Positive feedback can be motivating while negative feedback can be extra insightful and depressing. Never let the negative feedback get to your head. Tell yourself that the fact that you are trying is a big thing in itself.

Step 10 Take one habit at a time. All of us wish to change several things about ourselves and once we make our mind, we wish to start everything at once. This is a bad approach as change is often slow and taxing. Therefore, target one habit at a time.

source: TOI

Health benefits of changing habit

One principle of this article has been that the habits you create for yourself, around food, exercise, and relationships, are the raw material from which you get your energy. Some of these habits will increase your energy, and some will do the opposite. Of course, the trick is knowing which is which.

And that’s only part of the trick. Many of us are fully aware of habits that are energy draining, if not outright self-destructive. But changing them is another thing. (I often say in workshops that I’ve yet to meet a person who smokes because he didn’t get the memo that coffin nails cause cancer. He’s not smoking because someone forgot to tell him it’s a rally bad thing!)

The point is, changing an energy-draining habit is about a lot more than just getting intellectual information, It’s about doing. One thing I’ve learned from watching dog trainers over the years is that if you want to break a bad habit, you have to substitute another one. (My pit bull puppy, Emily, thinks having a tug-of-war with expensive suede couch pillows is the most fun you can have in the world. It was a lot easier to break her of the habit when I showed her a substitute behavior that accomplished the same goal – tussling with a chew toy).

Substitution as a technique for changing a habit is actually a principle I first learned in graduate school psychology. Let’s say you’ve got a toddler who tends to have a tantrum in the middle of Wal-Mart when he can’t get you to buy his favorite toy. You’ll have a much easier time breaking him of that endearing habit if, at the same time, you can offer him a different activity, one that is actually positively rewarded.

Behavioral psychologists call this “extinguishing” and “conditioning” – you extinguish the tantrum by removing any positive reinforcement, and condition in a replacement behavior that does produce a desired reward.

So how do we extinguish” our own energy-draining habits and “condition in” new, more productive and energizing ones?

Simple, Create a plan B.

Make a List of Goals
Life is full of choices, and some of those choices lead to more energy in your life. Some…. Not so much.

There are, of course, the everyday choices shorts or pants, sushi or Italian, the 405 Freway or Sepulvada (okay, that’s a Los Angeles inside joke that only people who spend four hours a day stuck in traffic could understand). And then there are the bigger, life-altering decisions – having a child, moving to another city, going to law school.

The more mundane choices can be decided by weather, whim, or traffic reports. But to make the really important decisions – those that determine the direction your life will take – you need to know where you are heading by mapping out your future.

There is nothing more frustrating or energy draining than living a life without direction. Fortunately, help is on the way, and it comes in the simple form of a tool called a personal road map.

TAKE THE ROAD TO ENERGY
If first learned this terrific energy-boosting “exercise” from life coach Roz Van Meter, a freqeutn guest on my old New York radio show (www.coachroz.com). It’s a great way to create your own road map, and you start by checking your own internal compass.

Take two sheets of paper and on one write the heading, “What do I want more of in my life”, and on the second, “What do I want less of in my life”. If you take the time to really examine these questions, you’ll begin to recognize what’s meaningful and what’s meaningless, (Hint: The meaningless stuff drains your energy in direct proportion to how meaningless it is).

The next step is to use that information and write down three goals in each of the major areas of your life – relationships, career, health, spirituality, financial, and personal. Make them real. Make them specific, measurable, and truly meaningful to you. (Example: Don’t just say, “Lose weight” – say, “Lose 10 pounds by May 5 at 5:00 p.m. That’s specific actionable, and measurable, and has a way better chance of being achieved).

FOILING THE BRAIN
You know the old saying “I’ll believe it when I see it”? Well the first place you have to “see” your goal is in you remind. This is a cornerstone principle of everything I believe about energy, vitality, well-being, transformation, and health. Remembers, everything starts with your thoughts, everything from weight loss to good health to great relationships to success in business.

It all starts by simply visualizing yourself actually achieving your goals.

See, the interesting thin about your mind is that at a deep, other-than-conscious level, it really can’t distinguish between reality and thoughts. Your subsconscious mind is actually kind of dumb. For the subconscious, everything is black or white, on or off, yes or no. It doesn’t recognize shades of gray. That’s been demonstrated may times by brain scans. If you show someone and actual real-life object, such as an orange, for example, and then you have her close her eyes and imagine the same orange, her brain scan will show virtually identical activity in the same places of the brain, whether the object is real or just imagined. At some level, your brain doesn’t know the difference.

And you can use this fact to your advantage, in myriad ways, not the least of which is to increase your energy.

VISUALIZE SUCCESS
It’s really simple. If you set up an idea of a goal, see it in your mind’s eye as though it’s happening, and put some mental energy and focus on it, you’ve actually sent a message to your subconscious that helps make the goal more real. It’s the principle of creative visualization in action, and it works. Studies have shown, for example, that basketball players who “practice” shots in their mind without actually touching the ball score more baskets than those who don’t visualize.

By committing yourself to living a more meaningful life, and setting goals that move you in the right direction, you’ll gain the energy to tackle whatever obstacles you encounter. Many of my clients who’ve undertaken this exercise look back on the goals they wrote in their journal a few years ago and have been astonished to find that they’ve achieved a large number of them.

When that happens, it’s time to writ down some new goals.

So take a tip from the wisest and most successful people on the planet – set goals. Make lists. Imagine. Visualize. Put some mental energy into it.

And then, as you work toward accomplishing those goals, your energy will take off.

Beat SAD with These Six Tips

When I lived in New York City, come January, I noticed a significant drop in my energy. This wasn’t exactly helped by having to take my three beloved dogs down twenty-five flights in an elevator to walk them three times a day in absolutely dismal, freezing, windy, February weather when it got dark around noon. (Okay, I exaggerate, but that’s what it felt like).

Turns out I was far from alone in feeling that significant winter drop in energy.

Come the gloomy months of winter, lots of people walk around like the living dead, not really knowing why. For an estimated 10 million Americans, the short, dark days of winter bring a cloud of depression. Turns out there’s a reason, and it’s named Seasonal Affective Disorder, or SAD. SAD typically begins in fall and ends in spring with the return of longer, sunnier days. People who live in northern climates are at higher risk for SAD. And let me tell you – SAD can and dose drain your energy like nobody’s business.

Symptoms of SAD includes:

• Depression
• Fatigue
• Lack of interest in normal activities
• Loss of energy
• Increased sleep
• Feelings of hopelessness
• Social withdrawal
• Lethargy
• Carbohydrate cravings
• Weight gain
• Difficulty concentrating

Okay, granted, some of those symptoms can come from other causes, but don’t discount the possibility that the drop in energy you’re feeling in the winter months is directly correlated to the lack of sunlight. AS seasons change and days become shorter, lack of sunlight disrupts the circadian rhythms, and it hits some people a lot worse than others. The disruption of the body’s internal clock can lead to depression.

Melatonin, a hormone that helps regulate our sleep-wake cycle (see page 82), is usually released at night when darkness falls. It’s turned off by sunlight. That balance is very important. If there’s no sunlight – or greatly reduced sunlight – melatonin doesn’t get the memo to turn off production, and higher melatonin levels make it harder to get out of bed. Also, reduced sunlight can lead to a drop in serotonin levels, which, in turn, can lead to depression.

HELP IS ON THE WAY

What to do, what to do? Try these tips to combat SAD:

Take vitamin D
Some studies indicate that high levels of vitamin D help alleviate the depression and fatigue that accompany SAD.

Get outside
Take a walk in the park, or bundle up and sit outdoors, and soak up what little sun there is. Trust me, it makes a difference .

Let the light shine in
Brighten up your house. Open the blinds, and keep rooms well it.

Get moving
Exercise can also help alleviate stress and anxiety, two by-products of SAD. No kidding.

Head for the sun
If you have the time and resources, a mid-winter vacation to sunnier climates will do wonders for alleviating symptoms of SAD. I can attest to this one from personal experience. Bonus benefit: reduction in stress, increase in energy.

Make connections
When you’re feeling down, reach out to your support network. Push yourself to socialize with friends. Really, I mean it.

WORTH KNOWING
A sun lamp may really come in handy when it comes to combating SAD.

Detox Your Home - Engage in Biological Warfare

The biological contaminants in your home have a lot more to do with energy than you might think.

Biological contaminants range from the nearly invistible – dust mites – to the hard to ignore – your Great Dane. All of them can affect your energy in slow and subtle ways.

Get rid of them.

In addition to dust mites and animals dander, other biological contaminants include bacteria, mold, mildew, and viruses. After repeated exposure, some biological contaminants trigger allergic reactions that can affect the lungs, throat, nose, and eyes. These contaminants can (and do) also trigger some types of asthma. Infectious illnesses, such as influenza, measles, and chicken pox are transmitted through the air. Molds and mildews release disease-causing toxins. Other symptoms caused by biological pollutants include sneezing, watery eyes, coughing, shortness of breath, dizziness, lethargy, fever, and digestive problems.

Beginning to see the connection?

TAKE THESE STEPS TO BAN THE BIOLOGICALS

• Keep the humidity level below 50 percent (the humidity has to be at least 60 percent for mold to grow).

• Install and use fans vented to outdoors in kitchens and bathrooms, which can also reduce levels of organic pollutants that vaporize form hot water used in showers and dishwashers.

• Vent clothes dryers to the outdoors.

• To help prevent moisture buildup, ventilate the attic and crawl spaces.

• Clean cool mist and ultrasonic humidifiers in accordance with the manufacturer’s instructions and refill with clean water daily. Be vigilant, because these machines can become breeding grounds for biological contaminants.

• Empty water trays in air conditioners, dehumidifiers, and refrigerators frequently.

• Thoroughly clean and dry (or remove) water-damaged carpets and building materials as soon as possible after damage. These can harbor mold and bacteria.

• Clean and disinfect the basement floor drain regularly. Before finishing a basement, patch all water leaks and be sure to have adequate heat and ventilation to prevent condensation. Keep the relative humidity levels between 30 and 50 percent (if necessary, use a dehumidifier).

• Keep the house clean to help reduce the amount of animal dander, pollen, dust mites, and other allergy-causing contaminants. If you suffer from allergies, use allergen-proof mattress encasements, wash bedding in hot (1300F or 540C) water (to kill dust mites), and avoid dust-collecting furniture and knick-knacks, especially those that cant be washed in hot water.

Because vacuuming can actually increase airborne levels of mite allergens and other biological contaminants, allergy suffers should head outside while the house is being vacuumed. Using central vacuum systems that are vented to the outdoors or vacuums with high-efficiency filters may also help.

Healthy Home!

Bed Wetting: Key Facts & Causes

Bed-wetting is also known as Nocturnal Enuresis. It is characterized by involuntary urination at night.

Enuresis is involuntary passage of urine past the age when a child should be expected to have attained bladder control. Because this is expected at age 2 to 3 years for daytime and age 4 years for nighttime, enuresis is said to occur a t approximately 5 to 7 years. Enuresis may be nocturnal (occurs only at night), diurnal (occurs during the day), or both. It is primary if bladder training was never achieved; acquired or secondary if control was established but has now been lost.

Functional nocturnal enuresis, no known cause, occurs in approximately 8% to 12% of children age 8 years or younger. It is found more frequently in boys than girls. It also tends to be familial (if it is present in a child, one of the parents probably experienced it too).

Bed-wetting before age 6 or 7 is not a cause for concern. At this age, nighttime bladder control simply may not yet be established.

Most kids are fully toilet trained between 2 to 4 years old. But there is no target date for developing complete bladder control.

What causes bed-wetting is unknown, but various factors may play a role:

A small bladder – the child's bladder may not be developed enough to hold urine produced during the night.

Inability to recognize a full bladder - if the nerves that control the bladder are slow to mature, a full bladder may not rouse the child from sleep, especially, if the child is a deep sleeper.

A hormone imbalance - some kids during childhood, don't produce enough anti-diuretic hormone, or ADH, to slow nighttime urine production.
Stressful events – may trigger bed wetting such as becoming a big brother or sister, starting a new school or sleeping away from home.

Urinary tract infection - can make it difficult for the child to control urination. Signs and symptoms may include daytime accidents, bed-wetting, frequent urination and pain during urination.

Sleep apnea - bed-wetting is sometimes a sign of obstructive sleep apnea.

Diabetes - for a child who is usually dry at night, bed-wetting may be the first sign of type 1 diabetes.

Chronic constipation - sometimes children who do not have regular bowel movements retain urine as well, that can lead to bed-wetting at night.

If bed-wetting continues, treat the problem with patience, understanding and support. Bladder training, moisture alarms, limiting fluid before bedtime, or medication may help.

Toilet Training

Toilet training is one of the biggest tasks the toddler must achieve. There are many theories concerning toilet training and understanding the procedure thus becomes one of the biggest tasks of this period for parents. Most first time parents ask when to start, when the training should b completed and how to go about it.

The answer is that toilet training is an individualized tasks for each child. It should begin and be completed according to a child’s ability to accomplish it, not according to a set schedule. When it is started can be culturally determined.

Before children can begin to be toilet trained, they must have reached three important developmental levels, one physiologic and the other two cognitive:

1. They must have control of rectal and urethral sphincters.

2. They must have a cognitive understanding of what it means to hold urine and stools until they can release them at a certain place and time

3. They must have a desire to delay immediate gratification for a more socially accepted action.

Because physiologic development is cephalocaudal, the rectal and urethral sphincters are not mature enough for control in most children until at least the end of the first year, when tracts of the spinal cord are myclinated to the anal level. A good way for a parent to know that a child’s develop0ment has reached this point is to wait until the child can walk well independently.

Toilet training need not start this early, however, because cognitively and socially, many children do not understand what is being asked of them until they are 2 or even 3 years old. The markers of readiness are subtle, but as a rule children are ready for toilet training not only when they can understand what their parents want them to do but also when they begin to be uncomfortable in wet diapers. They demonstrate this by pulling or tugging at soiled diapers, they may bring a parent a clean diaper after they have soiled so that they can be changed.

Healthy habits are key to diabetes management

If you have diabetes, you know that it can affect every area of life. People with diabetes must be vigilant about their health, to maintain good quality of life and prevent potential diabetes complications.

More than 25.8 million people in the United States have diabetes, 7 million people are undiagnosed, and 1.9 million people have been diagnosed with diabetes in 2010, according to the American Diabetes Association. Because diabetes increases the risk of other serious, chronic conditions and terminal diseases, it's critical to make a commitment to healthier habits to delay the onset of the long-term effects of diabetes and related diseases.

Common diabetic complications include:

Kidney disease. Diabetes can damage the blood vessels in your kidneys, making it harder for them to filter waste. Each year, more than 100,000 U.S. residents are diagnosed with kidney failure and diabetes is the most common cause. This is why some diabetics eventually need dialysis, or in severe cases, a kidney transplant.

Cardiovascular disease. Diabetes increases your risk for heart disease and stroke, particularly if you smoke, have high blood pressure, are overweight or have a family history of heart disease. It is not uncommon to have both high blood pressure and diabetes — which more than doubles the risk for cardiovascular disease, according to the American Heart Association. The risk of stroke is also two to four times higher among people with diabetes.

Eye problems. Diabetes can damage the retina, causing fluid leakage and swelling in the eye that can lead to blurry vision and, in severe cases, blindness. In fact, diabetes is the number one cause of blindness in adults ages 20 to 74.

Nerve damage. Nearly 70 percent of people with diabetes have nervous system damage. This can include impaired sensation or pain in the feet or hands, slowed digestion of food, carpal tunnel syndrome, erectile dysfunction, or other nerve problems. The loss of feeling in the legs and feet can be particularly dangerous, because this make it hard to tell if there is a foot sore or an injury. Sores can become infected — in some cases resulting in a foot or leg amputation. Good foot health is critical for diabetics.

People with diabetes are susceptible to a host of other health issues as well, including gum disease, pregnancy complications, and a weakened immune system, making them more susceptible to illnesses like pneumonia or the flu.

Diabetes is a complex condition to manage, so your doctor will probably involve other professionals in your care: a nutritionist or dietitian, certified diabetes educator, and other specialists such as an eye doctor, an endocrinologist (a doctor who specializes in hormonal disorders), a podiatrist (a foot doctor), a dentist, and possibly, an exercise trainer. If you are a diabetic, you should see your doctor every four to six months if your treatment involves oral medication or diet — or every three to four months if you're receiving insulin shots. This is however, at the discretion of your physician.

At each visit, your doctor will test your blood, check your blood pressure and your feet, and discuss your general well-being, including any recent illnesses or unusual symptoms.

Whether your diabetes diagnosis is recent or you have had diabetes for years, diabetes management begins with controlling your blood sugar. Keeping blood sugar near normal helps reduce risks for diabetes complications. A healthy diet, regular exercise, and weight maintenance are imperative. Regular checks of your blood sugar level — which show the effect of your diet, exercise and any prescribed medication — also provide an overview of how well you're controlling your diabetes.

You should test your blood sugar regularly at home, and your doctor will check it during scheduled exams. Your doctor will provide guidance on how often and when to check your blood sugar level and will recommend a target level based on your health history and treatment plan. If you cannot control your blood sugar with diet and exercise alone, your doctor may prescribe medication or insulin injections.

Dr. Jeffrey Freeman is a graduate of the College of Osteopathic Medicine and Surgery, Des Moines, Iowa. He completed a rotating internship at Pontiac Osteopathic Hospital, Pontiac, Mich., and a residency in internal medicine at John F. Kennedy Memorial Hospital. He is board certified in internal medicine and endocrinology and metabolism by the American Osteopathic Board. Freeman has been a member of the Pottstown Memorial Medical Center medical staff since March 1996.

source: pottsmerc

Dental hygiene tips for teeth in braces

There are things that we often see but simply pass off either because they do not happen to us or we just do not care. Having braces is one such thing, and often we see school-going children with them and adults too. Cleaning them never occurs to you right until you see them covered with debris in the person’s mouth talking to you. So what should one know then when it comes to braces?

How to take good care of your braces

Sticky foods will bend, loosen or damage brackets and bands. Avoid caramels, toffees, bubble gum, sweets with whole nuts, frozen chocolate and ice-lollies. These foods are also high in sugar and can cause permanent damage to your teeth.

Hard foods can bend wires and loosen cement under the brackets or bands. Cut up hard fresh fruit like apples or dice raw vegetables like carrots before eating. Avoid popcorn, sugarcane, peanuts or corn/maize on a cob. Do not chew on pens, pencils and finger nails.

Don’t try and eat meat off the bone. All the meat must be eaten with a fork and knife. If you eat biltong (dried salted meat), stick to the soft sliced variety.

Call the dentist immediately if something comes loose. Should a wire be poking you in the cheek, place some wax over it and have it clipped.
Sore teeth are normal for two or three days after appointments. If the lips or cheeks are irritated by the roughness of the braces, use the wax provided until the soreness subsides.

Brush after every meal. Brushing is recommended after eating anything. Make sure that extra care is taken of oral hygiene while in braces. The teeth are expected to be shiny and clean every day. Treatment will go smoothly with healthy teeth and gums.

Appliances are to be worn at all times unless specified by a dental specialist.

Retainers are important to the retention of teeth once the active stage of treatment is completed. Wearing retainers is the part of the orthodontic treatment that is your responsibility.

Emergency cases warranting medical attention

A loose band, brace or wire irritating the mouth

An arch wire that is broken or one that is irritating the gum or cheek tissue

A removable appliance that is not fitting well is not to be worn until it can be properly adjusted at the doctor’s.

Any unusual symptoms such as pain or bleeding

Healthy habits relieve anxiety for busy students

A full course-load, a part-time job, an internship and a social life, can get in the way of working out and eating right. It is possible to obtain, however, and having a healthy lifestyle can make college stress much easier.

Exercising and keeping my diet in check helped many aspects of my life.

After struggling with an eating disorder in high school, I realized being healthy and happy was not about being thin or fitting into a double zero; it definitely wasn’t about calorie-counting or exercising into exhaustion. It was about treating my body with the respect it deserved.Cary Carr a healthy balance

I had that attitude as a freshman and promised to make time for the gym no matter what was going on. But now as a sophomore, I manage to find a variety of outlets for exercise, as well as healthy alternatives to late-night pizza and the ever-so-temping Insomnia Cookies.

I usually visit the IBC Student Recreation Center to workout. I try using group fitness programs as often as possible because there are a variety of classes that combine both cardio and weight training. The instructors make exercising less boring by constantly switching up the routines.

On days when I can’t fit in a class, I head over to the Temple University Fitness Center because it is significantly less crowded than the IBC. There, I combine cardio, weight-training and abdominal exercises in intervals.

But like most people, I get sick of the gym and the same old routine, so I use other outlets. I love to dance – ballet, jazz, modern or hip-hop – so I found my No. 1 go-to for classes: the Koresh School of Dance, located near Rittenhouse Square.

It requires some extra time and money to get to Koresh, but it’s worth it. Dancing allows me to do what I love while still working up a sweat.

I am also a member of the Angels Dance Team for the Philadelphia Wings Lacrosse Team. We practice twice a week, which includes choreography for our performances at the Wells Fargo Center but also boot-camp style workouts to keep us in shape for games and performances.

While I work out six times per week on average, eating a balanced diet is essential, but is difficult to get on a college campus.

My freshman year, I usually visited the food court in the Howard Gittis Student Center to utilize my meal plan. It is full of savory, yet greasy, options such as Burger King and Auntie Anne’s Pretzels, but there are healthier choices. I tended to go for the salad bar where I combined broccoli, nuts, cheese and tofu or chicken to make a filling lunch. I also enjoyed sushi – especially the California roll with brown rice.

Now I buy my own groceries at the Fresh Grocer, which has a ton of options. I buy Lean Cuisines in bulk because they offer so many varieties, ranging from chicken and rice to pizza dishes.

Instead of cutting out treats completely, I try to find alternatives such as low-fat and low-sugar ice cream, whole-wheat pizza and pasta and dark-chocolate.

Although I try not to obsessively count calories, I keep a ballpark estimate of how much I’m consuming on a daily basis. Sometimes food may appear healthy, but some nutrition labels show otherwise.

It can be a challenge to keep up with a healthy diet and workout plan. Once you get started, classes will seem less stressful and that daunting workload will get done easier with the added energy you gain.

source: temple-news

Hot Water or Cold Water Bath Which Works Best?

It is necessary to make the skin bath but still many women ignore it. Most of the women take shower in 5 minutes and they literally forget that when did they had the bath properly. Like other daily tasks women consider it to be there daily routine and they bath rapidly to complete it as a task.

Like other places of the room, bathroom is also a place and it is always personal. Many people do not even think about there bathroom. Bath properly. Water should neither be very hot nor be very cold. You can make your bath bag at home only.

Hot Water Bath

A Hot bath or shower consists of a water temperature ranging between 96 F to 105 F. Hot baths or hot water showers can stimulate the immune system and increase circulation. By soothing nerves, hot water calms and relaxes the body.

Hot water baths lasting two to fifteen minutes are employed in the treatment of chronic rheumatic manifestations in joints, fibrous tissue, and muscles; for the relief of muscle spasms, and of colic in the gastric, intestinal, gall bladder, or urinary tracts. Hot water can also cleanse the skin, and moisturize it too; pores are opened and take in water.

Hot baths with temperatures above 101 F put a strain on the heart as it works to dilate blood vessels in order to cool the body. Women suffering from heart disease or conditions that effect the arteries or the central nervous system need to avoid these water temperatures.

Bathing with hot water makes the skin rough, scaly and itchy which also makes the skin loose and causes wrinkles. Because hot water has the tendency to take away the moisture from the skin. That is why while bathing in winters don't use extremely hot water or harsh soaps.

Add two spoon olive oil in the water before taking bath, it will protect the skin from getting dry and becoming loose.

Cold Water Bath
The Cold bath or showers, which consists of temperatures varying from 50 F to 70 F may be used to, stimulate a woman’s metabolism. The feeling of exhilaration is achieved with cold water temperatures because the circulation becomes rapid in the body. The cold water temperatures are used as a metabolic stimulant, for obesity, and for atonic states.

A study performed at the University of Hull found the regime of cold showers taken by athletes could reduce stress levels and create mental toughness. Cold baths and showers can wake both you and your muscles up during morning hours, revitalize the body after work; help cool down a sunburn and prevent it from penetrating to deeper layers of the skin, and it can temporarily alleviate skin irritations such as insect bites and minor skin allergies. But a word of caution, be sure that your heart, arteries and blood pressure can stand the shock.

Because of the sudden drop in body temperature, the increase in pulse and respiration, as well as the dilation of blood vessels, this temperature should only be used for short periods of time, not over 3 minutes, more as a dip than an actual immersion. After the cold water experience, always towel dry completely and quickly. The use of cold water temperatures should only be used by the healthiest of individuals, consult your doctor if you have concerns.

Neutral Bath
The Neutral bath or shower, usually consists of temperatures at the body’s normal surface area, that of 93 F. Usually water at this temperature produces little physiological change. However, they can often calm nervousness and emotional upsets, reduce some joint swelling, and cleanse the body. Another use for neutral temperatures of water, it’s the best temperature for water aerobics and exercise.

Today women can visit spas and salons and see the broad array of treatments offered. Many rely on varying water temperatures. The study of Hydrotherapy is the therapeutic use of water, steam, and ice and has been used for centuries to treat injuries and ailments. Many cultures, such as the Chinese, Japanese, Native Americans, as well as ancient Romans used water therapy for healing purposes. The ancient Greeks took therapeutic baths. Midwives have used warm water baths to assist in relaxing laboring mothers, making deliveries easier for the mother and gentler for the baby.

There are 3 categories of external hydrotherapy used in the medical profession, spas, and salons:

* Hot Water
* Cold Water
* Alternating temperatures of Hot and Cold Water

Today hydrotherapy can be found in spas and salons, but is virtually used in every physical therapy department in hospitals and medical centers. Because of the readily available substance, water at varying temperatures can be used to help the sick or help the average woman if fighting off the aging process.

The use of hot and cold water in hydrotherapy is used to relax muscles, stimulate circulation, and increase metabolism. Contrast hydrotherapies, which typically involve compresses or immersion, alternating hot temperatures and cold temperatures can dramatically stimulate local circulation. A 30-minute treatment of hot and cold compresses (four minutes hot, one minute cold) to the face, for example, can increase blood flow to the skin by 95%. Increased blood flow means the creation of collagen, more elasticity in the skin and less wrinkling.

Generally speaking, most baths and showers at all temperatures are drying to the skin. So ladies, you must always apply a moisturizer after every bath or shower. And although, most women and men alike prefer a comfortable water temperature of 98 F to 100 F, the healing effects of hot water temperatures for relaxing purposes, cold water temperatures for revitalizing the muscles, and alternating the two temperatures for increased circulation; has great physiological effects on the body.

Applying oil on the body before bathing gives relaxation from many diseases. Well water is best for bathing. But ill children and old people should definitely bath with less cold water.

Key Healthy Habits For Optimum Living

Healthy habits are the mantra for healthy living. Going to the gym, eating diet food
, avoiding junk etc, is an additional effort we put in for fitness but healthy habits are a list of activities which assure good health. Healthy habits save you from attracting diseases, enhance immune system, blood circulation, proper working of the organ etc. Gym and exotic treatment centers are new discoveries, previously, men used to follow habits which ensured them good healthy without artificial treatments.

Lets look at some healthy habits which one should develop -

1.Get minimum of seven hour sleep. Sleep relaxes your brain and body organs. It also ensures good digestion.

2. Drink two tall glasses of water after your wake up. This helps your bowel system and also washes all the toxins.

3.Go for a walk. Minimum of 3 km walk is required to workout your body. Morning walk helps your body to absorb Vitamin D from Sun light, boosts energy, regulates breathing process and enough intake of oxygen.

4.Have 10 leaves of tulsi everyday. This prevents you from internal infections, cough and cold and allergies.

5.Have bath only after your heart beats have come down to normal counts. Use a natural scrubber to clean yourself.

6.Practice good dental hygiene. Brush your teeth twice a day. But that's not enough. Take a bit of salt and neem powder to massage your gums. This will not only kill all the bacteria but also make them stronger.

7.Don't leave the house with out a sun screen and massage with moisturiser. This will prevent your skin from getting tan and also from getting dry. Wash your face several times a day. Scrub your face after you are back home. Take a bath at night before going to sleep. Put essential oils into your bath water. This will easy your tired muscles and skin.

8.One junk food a day is not harmful but should not increase more than that. Go for a walk after dinner, this increases your metabolism rate and thus, ensures good digestion.

These eight healthy habits will not only help you lead a healthy lifestyle but will also ensure a peaceful and focused mind.

source: living.oneindia.in

Build stronger teeth for your kid

Knowing the exact way to care for children’s teeth will further ensure that the kid will grow up with strong and healthy gums and teeth.

There are some simple steps that can be followed by parents in order to make certain that their child features a healthy set of teeth.

Infants demand regular oral hygiene and protection even though just a single baby in every 200 babies takes birth with teeth. The mouth tissues in infants require proper and daily cleansing in order to prevent any irritation.

* Brush teeth with a soft toothbrush at least twice a day (after waking up and before going to bed). Using a soft toothbrush prevents you from developing a receding gum line, but also be sure to teach them to brush in small circles.

* Avoid using toothpaste containing fluoride till the time your child is aged enough to actually understand the meaning of avoiding toothpaste swallowing.

* Parents should take responsibility to re-check child's teeth that all plaque is removed completely.

* Try to avoid high sugary sweets and beverages, it increases the overall rate of decaying tooth to a large extent.

* Consume foods that are high in calcium and vitamin D, which promote bone health. Some drinks that contain these minerals are milk, cheese, soy milk and orange juice.

* Make sure first and foremost that you have the right things in your diet. When it comes to tooth enamel, A is the important vitamin whilst for all round health including the mouth we should always ensure a good amount of vitamin C in the diet.

By following such simple guidelines, your kid will actually grow up with powerful and healthy teeth.

Healthy Habits To Keep Our Blood Pressure Down

If we have been diagnosed with high blood pressure, our doctor may recommend that we adopt a few healthier lifestyle habits to help get it under control. Studies have shown that making certain changes in the way we live can significantly lower our blood pressure. Most of these lifestyle changes can also help prevent high blood pressure if we do not already have it — the guidelines for hypertension prevention and management are often one and the same.

Here are some healthier lifestyle habits we should adopt.

* Eat healthily.

There is evidence that people who consume a healthy diet can prevent high blood pressure or lower blood pressure if they already have hypertension. We should aim for a diet that is rich in fruits, vegetables, low-fat dairy products, whole grains, nuts and seeds and lean protein sources, such as skinless poultry and fish. It should also be low in saturated fat, total fat, cholesterol and added sugars — and skip the trans fat altogether.

* Reduce Salt Intake

. Limiting the amount of sodium (salt) in our diet can also help control high blood pressure. As a general rule, we should consume less than 2,400 milligrams of sodium(less than a teaspoon) per day, but if we already have high blood pressure, that amount will be lower. The target is between 500mg and 1000mg (quarter to half teaspoon). The lower our sodium intake, the better it is for our blood pressure. We must remember to count the amount of sodium in packaged foods as well as any table salt used, when we are calculating how much we are eating. Ingredients like baking soda, soda, brine, mono sodium glutamate (MSG) and baking powder have high sodium content.

* Maintain a healthy weight

If we are overweight, losing as few as 10 pounds can lower our high blood pressure. Carrying extra weight not only increases our risk of high blood pressure, it also makes us more likely to develop cholesterol problems and diabetes, which are two more risk factors for heart disease. Talk with your doctor about our weight. If we are overweight, our doctor can recommend a safe weight loss program of healthy eating and increased physical activity.

* Keep active

An active lifestyle is one of the best ways to prevent or control high blood pressure. In addition to its effects on hypertension, regular exercise can also help you maintain a healthy weight and reduce stress. As long as our doctor says that exercise is safe for us, aim to get at least 30 minutes of moderate aerobic activity on most days of the week and incorporate flexibility (stretches) and strengthening exercises into our weekly routine.

* Limit alcohol or stop drinking all together.

Drinking alcohol in moderation is generally not harmful and may even have some heart health benefits, but drinking too much has been shown to lead to high blood pressure and other serious health problems. We must limit our alcohol intake to one drink per day females or two drinks per day for males. One drink is 12 ounces of beer or 4ounces of wine or one and a half ounces of 80-proof liquor, or 1 ounce of 100-proof liquor.

* Stop smoking to limit artery damage

Smoking is not considered to be a cause of high blood pressure, but it can damage the walls of our blood vessels and harden our arteries, making it especially dangerous for us who have high blood pressure. If we don't smoke, don’t start and if we do smoke, make quitting a top priority. Studies have shown that our risk of having a heart attack is reduced just one year after we quit smoking.

* Monitor our blood pressure at home.

There are often no warning signs that we have high blood pressure before it damages our body. That is why it is important to keep track of our blood pressure, to make sure it is under control and being managed properly. Since our blood pressure can fluctuate between doctor visits, we should consider investing in a home monitoring kit and then regularly record our blood pressure readings so our doctor can have a clearer picture of our blood pressure over time.

* Manage stress to manage hypertension

Stress can cause temporary increases in high blood pressure, but scientists are still not sure how stress affects blood pressure over the long term. However, there is evidence that stress can lead to overeating, smoking, drinking and other blood pressure-raising activities. So, we should pay attention to our stress levels and avoid unnecessarily stressful activities and events. We must remember that regular exercise reduces stress as it improves heart health.

* Practice relaxation

Taking time out to unwind each day may help us control our high blood pressure. Find some relaxation techniques that we enjoy and practice them regularly. Examples of relaxation practices include meditating in a peaceful place for 15 to 20 minutes, expressing our gratitude for the positive things in our life and engaging in soothing physical activities such as yoga.

Remember, High blood pressure is the greatest risk factor for death in the Caribbean and in the world. We may not know we have high blood pressure unless we get it checked.

D-Ribose Boost Heart Health Dramatically

How To Optimize Your Body’s Natural Defenses

Eating a healthy diet is on the top of the list to achieve overall well-being. One of the easiest and tastiest ways to eat more healthfully to optimize your body’s natural defenses is to increase your consumption of fruits and vegetables.

Over the past 30 years or so, researchers have developed a solid base of science to back up what generations of mothers preached--eat your fruits and vegetables. Fruits and vegetables are low fat, low calorie, high fiber, and high in vitamins, minerals and other nutrients. The goal is to get five or more servings of fruits and vegetables each day.

But if you’re like 75 percent of Americans who have a hard time getting the recommended amount of fruits and vegetables in your diet each day, according to government studies, here are some ideas to help you:

Improving Your Diet

• Juice it up. Fruit and vegetable juices generally have the vitamins, minerals and other nutrients found in the produce itself and can be easier to consume. Just be sure to drink 100 percent juice without the added sugar.

MonaVie (M)mūn™ provides a body-beneficial blend of 19 fruits and Wellmune, which has been clinically shown to strengthen the body’s immune defenses.

Formulated with AçaVie™--the purest, most potent form of açai available—this scientifically advanced juice combats cellular oxidation while helping protect your body year-round. (M)mūn is fortified with beneficial fiber and key vitamins A, C and E, providing essential nutrients to support and sustain your overall health.

It also features a low score of 44 on the Glycemic Index (GI), which measures how the foods you eat impact your blood sugar levels.

Just like wearing a seat belt or brushing your teeth protects your body, drinking as little as 4 ounces of MonaVie juice daily helps support your health.

• Include a rainbow of produce in your diet. Variety is as important as quantity. No single fruit or vegetable provides all the nutrients you need to be healthy. The key lies in the variety of different vegetables and fruits that you eat.

• Get some every meal, every day. By making sure to have fruits and vegetables at every meal throughout the day, you’ll easily reach your goals. If that’s too difficult, add at least one extra serving each day.

• Make it a meal—combine juice like MonaVie (M)mūn with yogurt, some protein powder and ice for a meal in a glass when you’re on the run and can’t take time to eat a meal.

• Make sure to drink vegetable or fruit juices before and after exercising.

Elite athletes, such as marathon runners, place a significant amount of physical stress on their bodies, which can tax their health. Similar to other burdens on the body, exercise stress can compromise your immune system. In a four-week study published in the “Journal of Sports Science and Medicine” examining the effects of Wellmune in marathon athletes, participants who took the supplement reported an improvement in their feelings of well-being and in the maintenance of their overall health.

Other easy ways to improve your diet include:

• Eat less red meat and more fish and poultry. Replacing one serving of beef, pork or lamb with one of chicken or turkey would lower coronary heart disease risk 19 percent, reports Adam M. Bernstein, M.D., ScD, of Harvard School of Public Health, and colleagues. Replacing them with a serving of fish could cut it by 24 percent.

• Eat more nuts, which are rich sources of healthful unsaturated fats including monounsaturated and polyunsaturated fats. Studies show that consuming nuts improved total cholesterol, LDL cholesterol and the ratio of “bad” LDL to “good” HDL.

source: napsnet

Kids Health: How to encourage the habit of healthy eating

Broccoli, asparagus and Brussels sprouts are just some of the vegetables commonly disliked by children. While having preferences is a normal part of discovering new foods and asserting independence, problems arise when children take a strong dislike to anything healthy.

Now more than ever, there are plenty of unhealthy products gracing store shelves and marketed for children. It seems that advances in processed food and entertainment technology which tempts children to stay indoors are taking their toll on young waistlines everywhere.

Statistics show that childhood obesity is on the rise in most parts of the world. In the US, the number of overweight adolescents has tripled since 1980, while childhood obesity rates rose by more than three per cent in two years in Thailand.

Unfortunately, the UAE is no exception. Studies show that children here are also subject to weight prpoblems. One, published in the Annals of Human Biology in 2005, found that in the UAE, obesity rates among teenage boys and girls are almost three times international levels.

Obesity increases the risk of chronic diseases. A study released earlier this year found that a child with a large waist circumference was three times more likely to have high cholesterol, and nearly four times as likely to have a high fasting insulin level – a risk factor for diabetes. Until very recently, these were both health conditions not normally seen until much later in life.

In the UAE, the statistics have not gone unnoticed. Earlier this year the Ministry of Health and Unicef launched a campaign to fight childhood obesity called The Fat Truth.

The second phase of the campaign, to start early next year, will be directed at schools to raise awareness of the consequences of childhood obesity and to encourage healthy eating among pupils and parents.

While it is never too late to teach healthy eating habits, the earlier you start the better. Whether or not your children are overweight, it is important to educate them from a young age.

Studies show that eating and lifestyle habits learned in the early years tend to set the tone for choices later in the life. Sure, getting your kids to eat their greens is no easy feat, but the following tried and true methods are bound to get them on the right track.

Get the children involved

Children like to have choices, so include them when buying and preparing food. In the kitchen, select age-appropriate tasks so they can contribute to the meal. Discussing food preferences is another way to promote healthy eating habits by helping them to make positive changes.

Family meals

Don’t underestimate the power of eating meals as a family. A study released earlier this year found that 12-year-olds who ate more than five meals a week with their families showed healthier eating habits five years later, than those who did not. The study found that children who regularly ate with their families ate less fast food and more vegetables, fibre, calcium and iron.

Stock up on healthy food

Children, especially young ones, will eat what is available to them at home. If there’s junk food in the house, it will inevitably replace healthier food that they should be eating. Healthy food choices begin at the supermarket, so choose carefully. Instead of junk food, choose brightly coloured fruits and vegetables and whole-grain cereal.
Oversized portions are a common culprit for weight gain. Teach children about appropriate helpings by encouraging them to measure out a serving before they start eating. Having a visual reference of a proper portion will help set healthy habits for later in life.

Be a role model

A study published this year in the International Journal of Obesity found that obese parents were far more likely to have obese children. Researchers found that girls with obese mothers were 10 times more likely to be obese, while boys with obese fathers were six times more likely to be obese. Teach by example.

All in moderation

Perhaps one of the most important lessons you can teach children is how to enjoy all foods in moderation. Taking an all-or-nothing stance when it comes to junk food often backfires. Learning how to indulge in small doses is a much more sustainable approach.

source: thenational.ae

Seafoods hepls in development of babies brain

Americans eat too little seafood and should eat more for better brain development in babies and heart health in adults, according to the final report of the Dietary Guidelines Advisory Committee.

Made up of the country's top nutrition experts, the committee spent two years reviewing the latest science and crafting recommended changes to the government's nutrition advice. The advice is updated every five years and each time something stands out.

This year, that is the new advice about eating seafood. Here's what the final report says:

* Eating two servings of seafood each week was shown to reduce the risk of dying from heart disease (whether you have heart disease or not).

* Eating at least two servings of seafood each week during pregnancy and breastfeeding was shown to raise omega-3 levels and help improve babies' eyesight and brain development.

* The health benefits of eating a variety of cooked seafood outweigh concerns with mercury, even among pregnant and nursing women and young children.

"Any questions about the safety and healthfulness of seafood are silenced by a report of this caliber," says registered dietitian Jennifer McGuire, manager of nutrition communication for the National Fisheries Institute. "We're at the point where people can replace emotion-based misinformation with science-based advice that will help reverse the health problems associated with a typical low-seafood American diet."

This encouraging advice is also reflected in a 2009 Food and Drug Administration draft report. The report says the FDA concluded that the greatest benefits to pregnant women and women of childbearing age would come from eating more fish.

Two of the world's top experts on brain health, Dr. Thomas Brenna of Cornell University and Michael Crawford of London Metropolitan University, are urging the FDA to finalize their report and update the 2004 advice about eating fish during pregnancy. In an open letter to the FDA they wrote; "A consistent stream of new publications and international scientific evaluations has persuaded us that this advice has become outdated and that it may be inadvertently causing harm, inconsistent with your public health mission. Mothers and children worldwide deserve your best efforts to provide advice consistent with the best science available." To date, 129 research scientists and physicians have signed on to the open letter.

Courtesy of ARAcontent