Main > Health > Mental health > Stress reduction
Learn to say No: Sometimes others expect more from us than we can feasibly give. So don't be afraid to say no when your schedule is full. Let the person know that right now is a busy time, but you may be willing to help in the future. They will understand!
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Main > Health > Mental health > Stress reduction
Learn to relax: Relaxation techniques can be very useful in lowering your stress and anxiety levels. Here are some examples: deep breathing, listening to soothing music, meditation, massage and visualization of positive experiences.
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Main > Health > Mental health > Stress reduction
Take care of yourself: Exercise will bring about positive physical and mental changes, which will help reduce stress. Eating fruits and vegetables are good vitamin sources for boosting the immune system. Avoid the use of "pick me ups" (sugar, caffeine, tobacco, or alcohol) as they will only provide a temporary fix to the problem.
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Main > Health > Mental health > Stress reduction
Get enough sleep: Getting sufficient sleep each night will prepare you to take on the next day's tasks to the best of your ability. Feeling sleepy will only slow you down and put you further behind. Here are some sleeping tips to help you get the most out of your sleep time: go to bed at the same time and wake up at the same time everyday, get regular exercise (just not right before bed), keep the bedroom quiet while sleeping, and keep the room at a comfortable temperature.
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Main > Health > Mental health > Stress reduction
Have a sense of humour: A good laugh is always a great way to relieve any stress you are dealing with. You may need to step back and learn not to take yourself so seriously. For example, exaggerate your flaws! Periodically turn the incongruous into the silly
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Main > Health > Mental health > Stress reduction
Don't dwell on the past: There is no point in dwelling on the past; you cannot change it. You can only learn from your mistakes and try to avoid making the same ones in the future. So focus your attention on the goals at hand, not on missed opportunities.
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Main > Health > Mental health > Stress reduction
Find a hobby: Find a Hobby. Hobbies can be active or reflective; sometimes they can be both, like gardening. Hobbies may be shared, but often it's enjoyable activity pursued or engaged in solitude.
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Main > Health > Mental health > Stress reduction
Check your stress levels often: Don't get obsessive about it, but throughout the day, check to see if your muscles are as relaxed as they can be. Take a deep, slow breath, and let go. Don't take more than 30-60 seconds to do this. With practice you can do it in 15 seconds.
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Main > Health > Mental health > Stress reduction
Keep lists: When you have completed one of the tasks on your list, cross it off. Crossing everything off the list is a good feeling of accomplishment. This is also a great way to see how much you actually do during the day and pat yourself on the back for a job well done.
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Main > Health > Mental health > Stress reduction
Not coping? Ask for help. If you feel like your stress is just too much, talk with your family, a friend or a counselor. There's always a solution.
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Main > Health > Dangers to health > Hiccups
Drink from the wrong side of the glass.....this is an old saying but don't dismiss it, if you get the mechanics right it really works.
1. Fill glass ~1/2 full of water.
2. Tilt head and place lip on far side of glass.
3. Suck water down your throat and swallow in this position.
[guest]
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Main > Health > Weight management
Use an electronic fat scale. The Body Mass Index or ordinary bathroom scales don't measure fat. Up to 18% is healthy.
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Main > Health > The body > Brain > Multiple sclerosis
It's believed that the risk of contracting MS is decreased if, in childhood, one had plenty of vitamin D (e.g. lots of sunlight). However, among its main causes is genetic weakness of the immune system, so if none of your relatives have it, then it's unlikely you will.
kellyjones00 (593)
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Main > Health > The body > Brain > Multiple sclerosis
Advice for first-degree relatives of people with MS: avoid viral infection, trauma, electrical injury, and chemical exposure. Plus the usual advice: good nutrition, adequate rest, low stress, normal body temperature, and good bladder hygiene.
Things that raise body temperature, like exposure to sun, hot baths and showers, extreme physical activity, and fever are supposed to worsen MS symptoms.
Other advice: to use tai chi and swimming for muscular and mental control; develop strong bladder control; eat foods rich in anti-oxidants, and low in saturated fat.
kellyjones00 (593)
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Main > Health > Exercise & fitness > Running
Always go to the toilet before you go for a run as there is nothing worse than needing to go when you're out on the road. Though it does make you run faster!
Spud (21)
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Main > Health > Exercise & fitness > Running
To get into running is easy. Initially start with walking for 30 minutes, then run for 1 minute every 3 for thirty minutes. Gradually increase the time spent running this over 6-8 weeks until you're running for thirty minutes.
Spud (21)
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Main > Health > Medicine > Natural Remedies
Ginger is good for an upset stomach. Place some slivers of ginger in boiling water and drink the liquid as a tea.
Spud (21)
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Main > Health > Medicine > Natural Remedies
Cure for Bali Belly - drink lots of bottled water and eat one Salak per day. Salak is a type of fruit found in SE Asia - called 'snake fruit' in English - available at supermarkets in the region. The Salak has a woody texture but does the trick.
Spud (21)
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Main > Health > Dangers to health > Hiccups
An effective remedy for hiccups is to slowly swallow a spoonful of granulated sugar.
Interestingly enough, it works just as well to imagine swallowing a spoonful of granulated sugar, as long as you make the same physical motions as you would with the real thing.
sdw (11)
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Main > Health > Exercise & fitness > Running
Stop and walk if you feel pain or a persistent unusual sensation in muscles or joints.
kellyjones00 (593)
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Main > Health > Exercise & fitness > Running
Clip toenails before running, if you wear running shoes.
kellyjones00 (593)
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Main > Health > Lifestyle > Defecation
You can make it easier by squatting on the toilet seat. Take off lower undergarments and footwear. Now rest abdomen against the thighs. Keep the body fairly upright. Don't push unless you feel faeces have descended, to avoid haemarrhoids. Relax and aim to keep breathing.
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Main > Health > Lifestyle > Defecation
For women: squat on the toilet seat while urinating. Aim carefully, and don't 'spray'. This will strengthen pelvic floor muscles, and help you avoid becoming incontinent in later life.
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Main > Health > Exercise & fitness > Gym
40 minutes, five days a week of weights will improve your muscle tone quite quickly, and is highly addictive. If you've done it for three months or more, even a three week total break will only make it hard for the first three days of returning to your workout. Within two weeks you will be working out with even more weights than normal.
Definitely add thrice weekly cardio routines (up to 25 minutes on the treadmill) to your weights. Free weights use more muscles than weight machines. Use a pre-programmed treadmill profile so you don't have to touch any buttons while running. The cardio routine makes your body drop unnecessary fat, enabling better weight workouts due to less inhibiting flab. Wear as light as possible shorts and a tank top without sleeves to reduce weight when running. For gym work, tighter and slightly longer shorts are better because you can get in some positions where you don't want half your genitals sticking out.
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Main > Health > Exercise & fitness > Gym
I supplement gym routines with a lot of stair walking at work, an 8km return bushwalk every weekend, mountain bike trail riding, and canoeing.
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Main > Health > Exercise & fitness > Gym
If you work near a gym, take an hour lunch and work out at that time. Leave with enough time to grab a takeout lunch and eat it at the office when you get back.
There's no better way to integrate exercise into your day than to make it part of your work. It will develop that healthy addiction while robbing none of your precious time. Gym addiction is very real so don't be surprised if you get strongly aggravated at the thought of not being able to workout once the need sets in.
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Main > Health > Exercise & fitness > Gym
Chin-ups are the best all-body workout I've found. Lat pull downs are also good at working multiple major muscle groups. I use 9 machines, 12 reps, 3 sets on each and complete my entire routine in under 35 minutes. I can only do one set of 6 or 7 on the assisted chin-up apparatus at this stage.
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Main > Health > Exercise & fitness > Gym
Try to meditate while exerting much physical effort. It is stimulating to learn the difference between anger and will.
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Main > Health > Hygiene
Armpits that emit a very whiffy odour might have hairs clogged-up with sticky grime, which is loaded with bacteria. The usual soaps won't remove it. Try a citrus-based heavy-duty hand-cleaning product.
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Main > Health > Exercise & fitness > Fitness
Recovering from serious injury or surgery is similar in many regards to running a marathon. The injured part of your body will put great demands on your body for blood and oxygen. If you are physically fit, through regular exercise, your body will be ready to deal with this demand, and you will have a much greater chance of recovery.
Kevin Solway (173)
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Main > Health > Lifestyle > Posture
Keep your back straight, but relaxed. This will enable your weight to be balanced more on your spine, rather than having to support the weight through the use of muscles, which requires energy. This posture will also help you to breathe more easily and have more energy. Imagine that you are suspended from a string that connects to your spine and goes right up the back of your neck and out the top of your head.
Kevin Solway (173)
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Main > Health > Sleep
An airy and non-perfumed, coolish, dark and quiet room is important for a good night's sleep. With no distractions to the mind, it rests and lets the body restore itself automatically.
kellyjones00 (593)
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Main > Health > Sleep
Keep a cup of plain water by your bedside, to rehydrate yourself during the night. There is much moisture lost during sleep.
kellyjones00 (593)
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Main > Health > Dangers to health > Bites, stings
Grass-ticks: Dab some eucalyptus oil, or methylated spirits on the tick. This works better than scraping it off, which leaves an itchy swelling.
Panoculus (40)
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Main > Health > Dangers to health > Bites, stings
Sand-flies (biting midges): The bite of these tiny insects can be prevented by covering the skin, wearing insect repellent, or developing immunity by continued exposure. They don't transmit pathogens, but the sting and itchiness is a nuisance and can last a few weeks.
Panoculus (40)
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Main > Health > Dangers to health > Bites, stings
Crocodiles: Freshwater types don't attack humans (they are two metres long or less, with a thin snout). Saltwater (estuarine) types do, and are larger, longer, and have a broad snout. Prevent attacks by being alert around smoothly-sloping shorelines of rivers, seas, and lakes in tropical climate areas.
Panoculus (40)
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Main > Health > The body > Skin
Chilblains: This happens to people in cold climates who don't have good blood circulation. The cold constricts small arteries and veins in the skin, and these cannot resize fast enough when the skin is rapidly heated, like taking a hot shower, which forces blood to break into surrounding tissue. Hence the symptoms: swelling, redness, and pain (we itch to block out the pain). To avoid them, don't shift from very cold to very hot suddenly, and exercise a bit more.
kellyjones00 (593)
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Main > Health > Mental health > Depression
Fatigue can result from worrying. Push aside the problem mentally and do something utterly unrelated. You won't forget anything, and perhaps later on, will find it's not a problem at all.
kellyjones00 (593)
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Main > Health > Addictions > Smoking
There are three basic steps to quit smoking:
Find a good reason to quit, e.g. your health, saving money (and not to get approval from others)
Prepare yourself for quitting, and for the Big Day when you quit
Stay quit.
Panoculus (40)
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Main > Health > Addictions > Smoking
How to prepare for quitting:
— Set a date.
— If possible, quit with a friend.
— Notice when and where you smoke. What activities in your daily life are associated with smoking?
— Change your smoking habits: Smoke only outdoors. Smoke with the other hand. Don't do anything else while smoking. Think about how you feel while smoking.
— Wait a few minutes before lighting-up. Think of something else to do instead, e.g. Chew gum, Drink a glass of fresh water.
— Buy one pack at a time. Switch to a brand you don't like.
All these ways get you into a transition to something new.
Panoculus (40)
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Main > Health > Addictions > Smoking
On the day you quit:
* Get rid of all your cigarettes. Put away your ashtrays.
* Change your morning routine. When you eat breakfast, don't sit in the same place at the kitchen table. Stay busy.
* When you get the urge to smoke, do something else instead.
* Carry other things to put in your mouth, such as gum, hard candy, or a toothpick.
* Reward yourself at the end of the day for not smoking. See a movie or go out and enjoy your favorite meal.
Panoculus (40)
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Main > Health > Addictions > Smoking
Staying Quit:
Don't worry if you are sleepier or more short-tempered than usual; these feelings will pass.
Try to exercise - take walks or ride a bike.
Consider the positive things about quitting, such as how much you like yourself as a non-smoker, health benefits for you and your family, and the example you set for others around you. A positive attitude will help you through the tough times.
When you feel tense, try to keep busy, think about ways to solve the problem, tell yourself that smoking won't make it any better, and go do something else.
Eat regular meals. Feeling hungry is sometimes mistaken for the desire to smoke.
Start a money jar with the money you save by not buying cigarettes.
Let others know that you have quit smoking - most people will support you. Many of your smoking friends may want to know how you quit. It's good to talk to others about your quitting.
If you slip and smoke, don't be discouraged. Many former smokers tried to stop several times before they finally succeeded. Quit again.
If you need more help, see your doctor. He or she may prescribe nicotine gum or a nicotine patch to help you break your addiction to cigarettes.
Panoculus (40)
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Main > Health > Addictions > Smoking
Remember to drink more water. Drinking more helps to flush-out nicotine and chemicals from your body.
Panoculus (40)
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Main > Health > Addictions > Smoking
A visualisation: Practice deep breathing daily for 3 - 5 minutes. Breathe through the nose, pause, then exhale very slowly through your mouth.
Imagine the air is a life-enhancing elixir, that fills your entire body and drains very slowly out through your heels. It's more powerful and more calming than the nicotine.
Panoculus (40)
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Main > Health > Mental health > Anger
Quitting anger:
Find a good reason to quit.
E.g. 'Anger makes me lose control of myself, which I don't like feeling.'
Prepare to quit: Notice when and where the spark of anger appears. Think about what ideas occur. Notice how anger makes one feel separate and powerful, but how people curl up into their shells and refuse to interact. Expand your sense of self to include other people, and to understand them more deeply.
Living without anger: Try using new thoughts, e.g.:-
- 'I don't need to get angry'
- 'Be patient'
- 'None of those harsh, dark thoughts'
- 'Is it worth the stress and hurry?'
- 'I have all the time in the world.'
Don't try to rush things. Rushing leads to stress, and also impatience.
Most people are very wrapped-up in their own lives. The more anger shown to them, the more they will get further wrapped-up into themselves.
kellyjones00 (593)
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Main > Health > Exercise & fitness > Flexibility
Consider the connections between muscles. One group may be overstrained because of a postural habit, and will remain taut until other supportive muscles are corrected.
For example,
To unhunch shoulders:
- loosen and stretch the small pectoral muscles between chest and arms,
- tuck the base of shoulder-blade-wings in against the spine,
- let the upper torso sit on the supported spine (abdominal and spinal muscles)
- lean upper torso back slightly
- tilt head downwards to look steadily ahead
etc.
Panoculus (40)
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Main > Health > Exercise & fitness > Flexibility
Frozen shoulder: this may be created by poor posture, unsupportive pillow, flu, anxiety, tension from cold temperatures, etc. Sort out the most likely cause, as it may not be helped by stretches.
Panoculus (40)
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Main > Health > The body > Teeth
Veneers: Never get composite resin or porcelain veneers on your front teeth or other teeth if you are under 40 years old, unless you have very worn teeth that cause pain. They are an excuse for the dentist to make money.
myxlfidian (150)
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Main > Health > The body > Teeth
Laser dentistry: Be very careful. I recommend you do not use it as some dentists can keep turning up the sensitivity dial on it until too much of your teeth gets ground away.
myxlfidian (150)
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Main > Health > The body > Teeth
Electric toothbrushes (rubberised bristles): If you find that your electric toothbrush causes you a bit of pain, switch to rubberised bristle heads. They are probably 6 or 7 times softer and cause no pain at all.
Electric toothbrushes will save you untold amounts of money on cavities as they have hundreds more strokes than a manual toothbrush.
myxlfidian (150)
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