Do you feel stressed and tired most of the time? Are you suffering symptoms of stress and fatigue? Learning some easy relaxation techniques can improve your health, reduce your stress and relieve anxiety. If you are constantly tired then learning relaxation skills may improve your sleep patterns. But how do you find the time if you are busy person?

Learning the basics of relaxation is not difficult if you practice regularly. There are several key skills that are common to almost all relaxation methods. These are:

Learn To Notice Physical Signs Of Tension

Start paying attention to your body and how it feels at different times of the day. Take a few moments and just notice how your body feels. Is there any tension anywhere? Is your breathing fast or slow? Is it shallow or deep? Do you have a headache or a clenched jaw? Do you feel relaxed or tense? Describe the feelings in your body. This is called a ‘body scan’.

Each person experiences tension in their own way. Doing a body scan several times a day will help you get to know your body better. Recognizing signs of stress and tension early is an easy relaxation skill.

Learn To Control Your Breathing

All relaxation techniques include different breathing techniques. Start to pay attention to your breathing and learn to slow it down to 10-12 breaths per minute. Learn how to breath deeply and slowly, using your abdomen. Yoga and meditation are two methods of learning relaxed breathing styles. Slowing the breathing down is one of the fastest relaxation techniques. It works because it changes the oxygen concentration in your blood. Slowing the breathing rate helps to relax tense muscles.

Notice your breathing during the day. Is it shallow and fast? Does your chest and throat feel tight? Or is it slow and deep? Try to change your breathing and see what effect it has on your level of tension. Don’t take big deep breaths or you may hyperventilate or become lightheaded which will increase tension.

Learn to slow down your mind

Is your mind always busy and thinking of all the things you still have to do? Do you worry a lot? Many people have trouble “switching off”. Begin to notice when your mind feels more active and when it feels calmer. Practice letting the thoughts come and go without getting ‘hooked’ into them.

It is a common myth that when learning relaxation your mind should be empty of thoughts. This is not true. Even when deeply relaxed most people have thoughts. The difference is that when relaxed you can let them float by and not have to put effort into them. It is a like sitting at a train station. Trains come and go, you notice them but you do not have to get on every train that goes through the station.

Learning to notice body signs of tension, controlling your breathing and slowing down your mind are the basic skills of all relaxation methods. If you practice these each day your ability to relax will quickly improve.

To your good health,

Joe Golson

Health and Wellness Coach

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No doubt, there are number of treatments and medicines available for the treatment of high blood pressure. But as it is said, “Precaution is better than cure”. So, we must consider this saying and follow the recommended rules in order to prevent the high blood pressure.

Blood pressure is directly proportional to the body weight; it means that if your weight increases the blood pressure also rises. Overweight people have an increased risk of high blood pressure, heart disease, and other illnesses. Losing weight reduces the risk Even if you don’t have high or low blood pressure problems due to being overweight, a healthy weight can help you feel active and lower your risk of blood pressure and other diseases.

It’s not just how much you weigh that’s important: It also matters where your body stores extra fat. Just like the other things your body shape is also inherited from your parents. Some people are “Apple-shaped”; these have extra fat at the waist while others are “pear shaped” having more fat at their hips and thighs. The former have higher health risks than the later.

Anyways, wherever that extra weight is you can still prevent it and control your blood pressure. Even if you are already captured by the high blood pressure; no problem just start loosing wait and it will help you lower your pressure.

To loose weight, you should use up more calories than you eat. You need to use up the day’s calories and some of the calories stored in your body fat. Eating 300 to 500 calories less per day, may lead to losing between one and two pounds per week. This is a realistic weight loss. It may seem slow, but would add up to a weight loss of more than three stone in a year.

Increase your physical activity if you really want to loose your weight. Being active controls your weight 10 times by eating less. Besides losing weight, there are other reasons to be more active: Being physically active can help lower high blood pressure and your total cholesterol level while raising HDL-cholesterol, and reduces your risk for heart disease. Physically active people have a lower risk of getting high blood pressure (20% to 50% lower) than inactive people.

You are not being asked to join a gym but at least try to fit various physical activities into your daily routine in small but important ways. If light physical activities done on regular basis can reduce the risk of blood pressure and heart disease.

Do at least 30 minutes of exercise like swimming or running. If you don’t have 30 minutes for exercising, try to find two 15-minute periods or even three 10-minute periods. Try to do some type of aerobic activity in the course of a week or try brisk walking, most days of the week. These exercises can condition your heart and lungs and can prevent you from diseases.

Most people don’t need to see a doctor before they start exercising, since a gradual, sensible exercise program has few health risks. But in case of any health problem like, heart disease, blood pressure problem or any other you should first consult your physician. Your doctor or other health worker can help you set sensible goals based on a proper weight for your height, build and age and help you prevent high blood pressure. Men and very active women may need up to 2,500 calories daily. Other women and inactive men need only about 2,000 calories daily. A safe plan is to eat 300 to 500 fewer calories a day to lose 1 to 2 pounds a week.

 Its all about your health,

Joe Golson

Health and wellness Coach

www.fitness.healthyherbalalternatives.com

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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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Data continues to poor in from studies investigating the amazing health-protecting power of whole grains. The more we look, the more we find that whole grains do things in our diets that other foods don’t and processed grains like white flour simply can’t.

Whole grain evidence continues to pile up! … READ MORE

Four large and important studies show the whole grain connection to heart health.

1. A 1998 study of 34,000 women showed that those who ate at least one serving of whole grains per day had between a 30% and a 36% lower risk of heart disease. (“Whole-Grain Intake May ReduceThe Risk Of Ischemic Heart Disease Death in Postmenopausal Women: the Iowa Women’s Health Study,” Am J Clin Nutr 1998 68:248-257.)

2. Results of the Nurses’ Health Study, which followed 75,000 subjects for up to twelve years, showed that those who ate about three servings of whole grains each day had a 25% lower risk of heart disease and a 36% lower risk of stroke than those who did
not make whole grains part of their diet. (“Whole-Grain Consumption and Risk Of Coronary Heart Disease: Results from The Nurses’ Health Study,” Am J Clin Nutr 1999, 70: 412-419.)

3. Another study published in a 2000 issue of the Journal of the American Medical Association found similarly strong connections between whole grain intake and health—including up to 50% reduction of risk of ischemic stroke. (“Whole Grain
Consumption and Risk of Ischemic Stroke in Women: A Prospective Study,” JAMA. 2000; 284:1534-1540.)

4. Of the 44,000 men in the Health Professionals Follow-up Study, those who consumed about 3 servings per day of whole grains enjoyed an 18% reduction in risk of heart attack. (“Intakes Of Whole Grains, Bran, and Germ and the Risk of Coronary Heart
Disease in Men,” Am J Clin Nutr, 2004, 80: 1492-1499.)

What gives whole grains their heart-health power is no doubt a combination of factors,including lipids, sterols, fiber, vitamins, minerals, and other phytonutrients. What’s known for sure is that processed grains don’t do the job.

It’s safe to say that the benefits aren’t from the carbs, and there’s no evidence they’re from the protein whole grains contain. It comes down to two nutrient groups: whole grain “lipids and sterols” and whole grain fiber.

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Carotenoids contribute to antioxidant activity in cellular lipids, support normal cellular growth and renewal, and assist healthy levels of immune cell activity. Carotenoids promote cardiovascular health, including support for a healthy antioxidant response to LDL cholesterol… CLICK HERE FOR MORE INFO

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Herbalists have long known that a healthy and unrestricted respiratory system, free from allergic reactions, allowing the lungs to fill completely with life-giving oxygen, is critical to optimal wellness, and that certain herbs work to support the respiratory system to help prevent periods of imbalance.

GNLD’s Herbal Respiratory Formula contains a unique blend of herbs to support balanced respiratory function necessary to help you breathe freely and resist the negative effects of pollution, bacteria, and allergens, especially with regard to bronchial and pulmonary air flow.

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