As the pace of life gets faster it is easy to start feeling the negative effects of stress taking its toll. Ongoing stress has been shown to have a negative effect on health and increase risk of some illnesses. Stress also affects sleep, concentration, mood and relationships. Using proven relaxation methods to combat stress can help you improve your health and wellbeing. These five easy relaxation methods will get fast results and are easy to learn and use.

Learn Abdominal Breathing

Often when people feel tense or anxious they get told to “take a deep breath” and relax. Many people say that this does not help them to feel relaxed. Taking a deep breath can actually increase stress and make relaxation more difficult. The key is to learn a technique called abdominal breathing. Learning abdominal breathing when you feel calm is one of the most effective relaxation methods. Don’t try and learn it when you are upset or stressed, it won’t work.

Place one hand on your chest and the other on your lower abdomen. Now take a deep breath in. Which hand moved?  Concentrate on breathing in slowly so that your abdomen goes out with each inhalation and keeping your chest still. Practice this twice a day in front of a mirror and you will soon feel the positive relaxation effects. Just do a few breaths so you don’t feel dizzy. When you feel stressed, use abdominal breathing to calm the mind and body.

Use Stretching Techniques

This is a very simple and fast relaxation technique. When you are feeling tense or anxious your body will send extra blood to the muscles which makes them tight and tense. You may feel your shoulders or head begin to ache, or your jaw clench as stress increases. The tense muscles in your chest may restrict your breathing.

A fast relaxation technique is to move your body and stretch out. This will relax the muscles and also allow you to breathe more deeply. Stretch muscles out regularly through the day to reduce stress. Yoga exercises include these types of relaxation techniques.

Use Relaxation Audios

Like any new skill, learning relaxation techniques takes some time and practice. One way to reduce the time it takes is to use audios each day for several weeks. Then you can use them once or twice a week to maintain the benefits. Relaxation audios work by helping you to concentrate on the sensations of relaxing your body and slowing down your busy mind.

Subliminal relaxation self help audios are very effective as they work at the pre-conscious level. Most people report that this is the fastest method for learning relaxation skills and reducing general feelings of stress. Set aside half an hour when you won’t be disturbed, lie on a comfortable bed or chair and just listen.

At first you may not feel very different but daily use for 2-3 weeks gets very good results for most people. Daily stress can quickly build up and cause health and relationship problems. Learning effective relaxation methods can help you to reduce stress and improve your health. Use these easy relaxation methods for fast stress relief.

To your good health,

Joe Golson

Health and Wellness Coach

Get In-Shape Without Much Effort

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People who suffer from arthritis are always looking for ways to relieve their pain. One way to ease or even prevent it is through an arthritis diet. There are some arthritis diets that some people will swear by, but have never been proven to make a difference. There are some diets that make a definite difference according to health experts.

First we’ll take a look at some arthritis diets where there’s little or no evidence that they actually make a difference. One of the most common arthritis diets is to eliminate potatoes, tomatoes, eggplants, and most peppers. While the diet won’t do any harm, it hasn’t been proven to affect arthritis at all. Another arthritis diet seeks to reduce the acids in one’s body eliminating sugar, coffee, red meat, most grains, nuts, and citrus fruits.

It’s intended to be followed for just one month. People may feel better because they lose weight which reduces the stress on their joints, but again there is no evidence to support this. It also excludes many sources of vitamin C which is essential in fighting arthritis. Drinking green tea has been shown to reduce the effects of rheumatoid arthritis in mice, but there are no conclusive results on human studies yet. Shark cartilage is supposed to relieve arthritis. Animal and lab studies show promise, but there are no human studies to support this yet.

Not let’s take a look at some arthritis diets that have been shown to work. Switching fats can reduce inflammation. Eating fats found in red meat and poultry have actually been shown to increase inflammation. Switching to cold water fish can help reduce the inflammation. Using corn, safflower, and sunflower oils also helps.

Another arthritis diet is the ASU (avocado-soybean unsaponifiable). It has been shown to relieve osteoarthritis, stimulate cartilage repair, and lessen a patient’s need to NSAIDs to control pain. Ginger has been shown to ease pain and inflammation as well as protect the stomach from gastrointestinal effects from taking NSAIDs. Glucosamine is a supplement that relieves pain in some patients with osteoarthritis.

It helps the body rebuild cartilage, but can take up to two months to see the effects. If you are allergic to shellfish, check with your doctor before taking this as it is derived from crab, lobster, or shrimp shells. Before taking any supplements talk with your doctor as some can interfere with or worsen side effects from your medications.

Of course the best arthritis diet is a good old-fashioned well balanced diet. Eat 5 to 9 servings of fruits and vegetables, and go easy on fats and cholesterol. A heart healthy diet is especially important to patients with rheumatoid arthritis as studies have shown a link between this disease and heart failure.

Vitamin C is good for repairing body tissue. Vitamin D helps absorb calcium, build bone mass, and prevents bone loss. Calcium helps strengthen your bones. If you are on medication, ask your doctor if he/she recommends taking vitamins.

Some medications can create vitamin or mineral deficiencies. When choosing your arthritis diet, be sure to talk with your physician as different types of arthritis have different needs.

To Your Good Health,
Joe Golson
Health And Wellness Coach
www.healthyherbalalternatives.gnld.net

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“For anyone over 50, especially post menopausal women, you should see your family doctor and address with him the issue of taking calcium supplements,” said Dr. Benjamin M. P. Tang, the lead author and a researcher at the University of Western Sydney in Australia.

Four recent calcium studies you should know about :
1. In the April 28 2006 issue of the journal Archives of Internal Medicine, researchers report that a double-blind, placebo control study lasting five years and involving 1,460 female subjects at least 70 years of age showed a significant reduction in the risk of bone fracture and improved bone strength and density for those taking the 1200 mg per day calcium supplement versus those on the placebo.

2. In the December 2005 issue of the Journal of Clinical Endocrinology and Metabolism (2005; 90: pp. 3153 – 3161), researchers report that teenage boys can increase the mineral content of their bones and increase their height by taking calcium supplements. The study of 143 healthy boys age 16 to 18 separated them into two groups. One group received a 1000 mg per day calcium supplement and the other a placebo. At the end of the twelve month study, the boys receiving the calcium supplement had greater bone density, with the most active boys showing the greatest increase, when compared to the placebo group.

Additionally, those boys receiving the calcium supplement also grew by a statistically significant average of .28 inches more.

3. In the American Journal of Medicine (2005; 118: pp.778-781), researchers report that acid blockers like Prilosec block calcium uptake. Drawn from a randomized, double-blind study of 18 elderly women, the research shows that such anti-acids inhibit the stomachs natural hydrochloric acid production, dramatically reducing calcium absorption by as much as 41%.

Because the average American diet contains inadequate levels of calcium, researchers fear our tendency to rely on anti-acids rather than pro-digestives may be causing low calcium uptake and increasing risk of osteoporosis and bone fracture.

4. In the December 2005 issue of the Journal of the American Medical Association (2005; 294: pp.2336-2341), researchers suggest that assuring adequate vitamin-D intake each day might offer better protection from osteoporosis than calcium.

The study,based on data from 944 healthy subjects in Iceland, showed that those getting the highest vitamin-D levels showed better utilization of calcium, while those getting high calcium alone did not. Their conclusion was that getting a healthy abundance of both
was the best course.

Did you know?
GNLD first introduced calcium supplementation in 1964, well before some words— like osteoporosis—were even known to the public. Today GNLD offers a variety of easy, convenient, and effective choices for calcium supplementation, including Chelated Cal-Mag.

Based on our unique and exclusive “double amino acid chelation” technique developed by founding Scientific Advisory Board member and world-renowned cancer researcher and toxicologist Dr. Arthur Furst, Chelated Cal-Mag provides calcium and magnesium in their most bioavailable forms and comes with and without vitamin-D.

And Vitality Calcium Plus delivers our broad spectrum—synergistic bone mineral supplementation that includes Calcium, Magnesium, Zinc, Copper, and Manganese. Additionally, each recommended serving of our protein supplements GR2 Control® and
NouriShake® deliver 35% and 50% of the RDA for calcium.CLICK HERE FOR DETAILS … TO ORDER

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Americans are turning to supplements for cholesterol control. A recent industry report suggests that over the last five years, Americans faith in prescription drugs, diet or exercise to lower cholesterol has diminished, but their opinions that nutritional supplements can be very effective has increased by more than 37%.

Millions of Americans are now using supplements to support health as an alternative to traditional methods. They are losing faith in the effectiveness of drugs, diet and exercise to control their cholesterol levels, and are choosing to use methods that do not interfere with their daily lives or yield unwanted side effects.

Many are turning to supplements such as omega-3-rich fish oils, garlic, and soy products to support their cholesterol control efforts. Because these products work with the body’s natural mechanisms to lower cholesterol, the chances of unwanted side effects are greatly reduced when compared to the effects of commonly used powerful drugs.

Healthy Herbal Alternatives offers a complete line of scientifically-backed, pharmaceutical-grade products formulated to support your efforts to achieve optimal health. For the finest nutritional support available anywhere, look no further than Healthherbalalternatives.com !

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In general,the goal of nutritional supplementation is to help keep the body healthy and thriving. Achieving optimal health means that the body may be better able to prevent disease. Only a qualified medical doctor should recommend the best treatment program to embark on….Read More

Garlic Allium Complex includes the whole food garlic components, alliin and allinase. GNLD’s exclusive Targeted Delivery Technology ensures these key components are delivered to the digestive tract, where they react together to produce over 4200 mcg of fresh, active allicin ready for absorption… Read More

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Approximately 150,000 people in the United States are diagnosed with colorectal cancer each year— and half of them are women. According to a recent study conducted at the University of Minnesota Cancer Center,calcium supplementation can significantly reduce the risk of colon cancer, and the combination of dietary and supplemental calcium resulted in the greatest effect.

While women consuming more than 800 milligrams of dietary calcium each day reduced their risk of colon cancer by 26%, women who consumed more than 800 milligrams of calcium through a combination of diet and supplements reduced their risk of colon cancer by 46%!

“It is especially notable that the risk reduction was present regardless of the source of the calcium, and that simultaneously consuming high levels of calcium from both diet and supplements further reduced risk,” said Dr. Andrew Flood of the University of Minnesota Cancer Center and School of Public Health … READ MORE

Related Topic

Calcium - the most abundant mineral in the body, is critical for the development and maintenance of strong bones and teeth. Present in all cells in the body, calcium is so important to healthy metabolism that the body will leach needed calcium from our bones if dietary supplies aren’t adequate… Read More

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