About Health

Monday, November 4, 2013

How to Relax When You're Always on the Go

How to Relax When You're Always on the Go

"Active rest" lets you quiet your body and mind while still getting out and about

The new concept of "active rest" lets you quiet your body and mind while still getting out and moving around.

It sounds counterintuitive, but this relaxation technique doesn't have to be done off your feet. Decompressing isn't always about stillness and silence (restless women's nemeses). "Focusing on one specific task and blocking out intrusive, unsettling thoughts can induce a relaxation response," says Kathy J. Helzlsouer, M.D., of the Prevention and Research Center at Mercy Medical Center in Baltimore.

The goal is to do one thing—and one thing only—by yourself, says Susan Ginsberg, of the Chicago-based Stop and Breathe program.

Look for simple actions that aren't taxing but still require your full attention. Easy bike rides are ideal for active rest because you need to concentrate—but not too hard—on pedaling, steering, and focusing on the road. Likewise, painting your nails requires a steady hand and uniform strokes. And hobbies like knitting or drawing force you to focus on rhythmic movements and patterns.

Here's the trick: You must choose an activity that matches your current mood and energy levels, says Melissa McCreery, Ph.D. So, if you feel physically antsy, go for a quiet nature walk. If your mind is racing but you're tired, get lost in a book. If your restlessness typically leads to something like stress eating, keep your hands and mind focused on a crossword puzzle.

In short, customize your active rest to suit you, not the other way around—otherwise, it won't work.

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Relaxation Techniques

Relaxation Techniques for Women on the Go

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"Belly-button rings: Sexy or skanky?"

"Belly-button rings: Sexy or skanky?"

The Guy Next Door answers your burning questions about football, sex stories, and (yes) bellybutton rings

My guy thinks I love football (I don't) because I watched a game with him once. Now he wants to watch it every week. Should I fess up?—Valerie, Pocatello, ID
Do you really think he didn't notice that you failed to reference a single player by name? Val, I'm pretty sure your guy knows you don't love football. He probably views your willingness to watch—and pretend to care—as a sign that you're interested in spending time with him and learning more about his hobbies. If that's the case, then keep watching.

But if it's truly painful to endure a game, come clean. As long as you don't pass judgment on the time he spends shouting at the TV, your boyfriend should understand. Then start thinking about your shared interests—good restaurants, classic movies, and so on. If football season isn't the event you're going to bond over, find something else you both enjoy.

I still have my belly-button ring from my college days: sexy or skanky?—Allie, Altadena, CA
I'd have to look at yours to decide. And I'm guessing you show it regularly, right? The whole point of a belly-button ring is to draw attention to your stomach—at least that's how we guys see it. If you're comfortable with that (and you have a stomach worth showing off), go for it.

That said, there are a couple of rules you should follow. One: Keep it discreet. Playboy bunnies, hot-pink rhinestones, dangly stuff that jingles like a wind chime when you walk—that's kinda skanky. Two: Show it only at appropriate times. If you're wearing a bikini on the beach, the ring is sexy. If you're baring your midriff in the cereal aisle at the supermarket, not so much. And don't overthink the age thing. If you're still wearing the ring confidently, it works. But if it makes you the least bit self-conscious, lose it. There's nothing sexier than a self-assured woman.

Be honest: Do guys share their sex stories?—Inga, Americus, GA
It happens, occasionally, but only when we're with our closest friends and there's a particularly jaw-dropping story to share. Men in the dating world are a little more loose-lipped, because their sexcapades tend to be less frequent and more sensational. But still, I bet you ladies have us beat.

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Belly Button Rings

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5 Ways to Get More Out of Group Fitness Classes

5 Ways to Get More Out of Group Fitness Classes

Fresh tips to help you get better results out of any group fitness activity

Break It Down
Unsure about an exercise? Do the most basic part of the move. "If it's a squat with overhead press, focus on doing only the squat really well," says Lisa Wheeler of Equinox. After class, ask the instructor to show you the exercise.

Feel Focused
Close your eyes while doing yoga, says Jen Oppenheimer, group exercise instructor at New York Sports Club. Notice how your body feels in each pose, not how it looks.

Speak Up
Tell your instructors about any existing pain or injury. "If they aren't aware, they can't warn you of exercises that might be dangerous for you," says Paula Procida, a personal trainer and Power Sculpt instructor at CLAY Health Club + Spa in New York City.

Nab the Best Seat
Newcomers should sit in the center of the second row, says Leslie McNabb, Pilates instructor and restorative exercise specialist at CLAY Health Club + Spa. "Not only can you see the teacher, but you'll also have the frontline students to follow."

Late Policy
Tardy regulars can slip in quietly, but newbies should always arrive early, says Michael Pollak, Cycling instructor at CLAY Health Club + Spa.

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3 Steps to Curing Heartburn

3 Steps to Curing Heartburn

How to cool the burn as soon as it flares

Stand up.
Since heartburn is often caused by acid reflux—i.e., stomach acid creeping up your esophagus—you'll want to stay vertical to slow or subdue the upward flow.

If that doesn't work. . .

Grab some gum.
The Journal of Dental Research reported that people who chewed sugar-free gum for 30 minutes had reduced amounts of acid in their esophagi. The reason? Constant chewing creates more saliva, which makes you swallow more, which helps wash down the reflux.

If that doesn't work. . .

Seek an OTC aid.
Head to the closest pharmacy for some over-the-counter antacids in tablet or liquid form. Their main ingredient, aluminum hydroxide, neutralizes acid. (Just be warned: Popping these like candy can lead to gnarly side effects like diarrhea or, in rare cases, kidney stones; see your M.D. if you have chronic heartburn.)

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Heartburn Relief

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October 2013

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Friday, November 1, 2013

Fitness Friday | It takes 21 days to create a habit

Fitness Friday | It takes 21 days to create a habit

Yesterday was a big day for me; yes it was Halloween, but it was also the first time I ate chocolate in 30 days! I took a mini challenge at the beginning on October to give up chocolate for the month, my only day to eat chocolate in October was Halloween. So last night I bought my stash of chocolate with the intension of having a big night of chocolate indulgence. I eagerly opened the bar of Dairy Milk and took my first bite, and found not a feeling of overwhelming chocolate bliss, but a tasty yet underwhelming feeling. I obviously ate a bit more chocolate to see if my mood improved, but alas I still found the usual feelings of joy that I tie to chocolate were not present.

I was obviously a little disappointed as I have been having a couple of chocolate shaped dreams and am pretty sure I had a few chocolate hallucinations during my 30 days of chocolate fasting, however I am also wondering if I have k icked my chocolate habit? Have I managed to disassociate the feeling of joy that I relate to chocolate? After all they do say it takes 21 days to create a habit, so surely after 30 day I should be “cured”?

I am hoping that I have managed to get rid of the chocoholic monster that lived inside me, the one that would crave it and not stop thinking about it until I had scoffed a whole bar. So after having a night of chocolate indulgence (which wasn’t as great as I thought it would be) I am now pledging to continue to not eat chocolate for the whole of November. Surely after pretty much 2 months of withholding from chocolate I should have kicked my chocoholic habit, and don’t worry I’m not punishing myself! I found that I did not miss chocolate as much as I thought I would. There was only one day in the whole 30 days that I would of stolen chocolate from a small child and gobbled it all up if I knew I wasn’t letting myself down.

So this is where this blog post comes in. It supposedly takes 21 days to create a habit. So what do you want to change? What would you want to be a habit of yours in three weeks time? Do you want to be able to go for a run with ease? Do you want to give up smoking? Do you want to have breakfast every morning? Do you want to give up your crisps addiction? Do you want to get 8 hours sleep a night? What ever you want to do have a serious word with yourself and make it happen! If you think you can make it for a month challenge yourself! Think about how much better you will feel afterwards!

For November I am giving up chocolate again and I am also giving up takeaways. That mean no chocolate, no chocolate flavoured snacks, and no Indian takeaways, no pizzas, no hungover McDonalds!

Go on challenge yourself! it’s only 3 weeks! Are you going to join me? What are you going to challenge yourself t o do for 21 days? Let me know!

Go check out Kim’s lovely blog full of beauty, fashion and lifestyle – PeachyPowderPuff.co.uk I love her frequent and great mix of posts.

Would You Cheat to Make More Money?

Would You Cheat to Make More Money?

No money, no morals? Feeling strapped for cash may make you cheat, suggests new research from Canada.

In the study, most participants first said that financial deprivation is no excuse for immoral conduct. But when these folks lost money while playing a game, they were suddenly willing to be dishonest to restore their standing. “When we find ourselves in a situation we don’t like, it’s a very human state to feel motivated to improve it,” says study author Nina Mažar, Ph.D. And, sometimes, “improving” translates to “cheating.”

But rather than concede you’re doing wrong, you may simply shift your standards to accommodate your new behavior—especially if you believe your financial situation is unfair (as in, you should be paid more than your do-nothing coworker). “It’s easier for us to change our moral standards than to admit to ourselves that we are dishonest,” says Mažar. This might lead to “justified” misconduct—say, stealing supplies from your workplace, and thinking you deserve that box of pens. Or sabotaging a coworker, and feeling perfectly good about it

Because people tend to rationalize this type of behavior, it’s hard to be self-aware enough to rethink your thieving. That means the best defense is to avoid feeling squeezed in the first place. If you can’t change your salary, take advantage of any non-monetary benefits your office offers, such as flex hours, free snacks and coffee, or massages covered by your insurance plan. Extra perks, even if they don’t involve cash, can help you feel duly compensated—and less tempted to cheat.

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Your Body on: Fright

Your Body on: Fright

Halloween’s not for everyone. But from slasher-movie marathons to that “haunted warehouse” downtown, the chances that you’ll avoid something scary today are slim.

It turns out when you feel frightened, a lot goes on in your brain and body. In fact, those responses can be healthy: An energy-infused high from a sudden release of hormones—the psychological aftermath of surviving a freaky experience—can provide a euphoric sense of accomplishment or survival. And that holds true even if you knew you were never really in danger, says Margee Kerr, Ph.D., who researches fear and advises adult haunted houses on the best ways to make someone crap his pants.

The downside: Truly terrifying experiences—like being shot at in battle or surviving a car accident—can create lasting anxiety, phobias, or mental conditions like post-traumatic stress disorder. All of those can be rekindled by frightening situations—even the pretend kind, Kerr explains. (If you have a weak heart or severe anxiety, freaking out could even lead to cardiac arrest and death, case studies have shown. But those cases are extreme.)

What can you expect this Halloween? Here’s the anatomy of a freak out:

Just before a deranged, axe-wielding clown appears: Your internal systems are on the equivalent of cruise control, Kerr says. Your heart rate and blood hormones are at normal levels, and your nervous system is unexcited. Basically, things are cool.

Milliseconds later: In the instant before you fully recognize a threat, your brain has already started to prime your body for action. “It starts with one of your senses picking up on something that isn’t quite right,” says Kerr. It could be a foreign smell, or a creaking floorboard. Immediately, your amygdala—“the watchtower” of your brain—triggers the release of several hormones and neurotransmitters, including adrenaline, endorphins, and dopamine.

One second later: Those hormones elevate your heart rate, which increases the flow of blood and oxygen to your muscles, Kerr explains. Muscle tension and sugar levels also spike, providing you with a swell of energy in case you need to fight back or hightail it the hell out of there. Your pupils dilate in order to improve your vision, and you sweat to keep from overheating.

At the same time, your immune and digestive systems shut down to conserve energy, Kerr says. And if the threat is serious enough, your body can indeed jettison waste in order to aid your fight-or-flight capabilities, she adds.

30 seconds later: If the deranged clown turns out to be your buddy with a sick sense of humor, your parasympathetic nervous system will immediately begin to suppress the release of fear hormones, calming you down, Kerr explains. If the clown is real—yes, we’re going there—all your fight-or-flight hormones will keep flowing, providing you with your best chance for survival.

Fun Halloween freak-outs aside, what can you do to keep your worries in check? If you’re frightened by something you know is really harmless—don’t worry, we won’t tell!—ask a buddy to face your fear first. Watching a pal manage the source of your phobia helps your brain suppress your fear response, research shows.

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