by Lovena Suson | Aug 3, 2021 | Health & Fitness, Women's Health
Paced breathing beats normal breathing when it comes to managing many common health conditions or just feeling more energetic. Something as simple as lengthening each inhalation and exhalation can help you feel fitter and more at ease.
♦Benefits of Paced Breathing
1. Reduce hot flashes.
Changing the way you breathe affects your body’s autonomic nervous system. Your autonomic nervous system helps maintain your body temperature, so changing over to paced breathing minimizes hot flashes.
2. Tame anxiety.
Anyone who is prone to panic attacks knows what it’s like to be short of breath. If you’re being treated for anxiety and depression, ask your doctor about using paced breathing as a supplement to conventional care. It’s also great for ordinary daily challenges like traffic jams and lost luggage.
3. Boost your mood.
Most people feel a little lazy or blue from time to time. Delivering more oxygen to your brain will make you more alert and cheerful.
4. Manage stress.
Modern life is full of pressures and demands. Getting stress under control with paced breathing helps to prevent chronic inflammation as well as emotional distress.
Also Read: ♦ Amazing 10 Benefits of Walking Daily ♦
5. Cope with pain.
Childbirth is one of the most obvious occasions when patients use breathing techniques. You can apply it to any kind of pain. Experts debate exactly how it works, but it seems to provide a distraction and helps you to loosen up.
6. Sleep better.
Get relief from tossing and turning until dawn. Fall asleep faster and wake up less frequently during the night.
7. Promote healing.
Studies show that skillful breathing can help recovery times. If you have major surgery scheduled or you injure your knee jogging, you may be able to get back in shape faster than you think.
8. Strengthen your immune system.
The quality of your breath plays a big role in keeping you fit and strong. You’ll find you catch fewer colds and you’ll increase your resistance to more serious conditions.
♦Training Yourself in Paced Breathing
Understand your hormones.
Stress triggers higher levels of adrenaline, which is associated with short and shallow breathing. When you relax, your brain produces more choline, so your breathing becomes deeper and more leisurely.
♥ Breathe in through your nostrils. Count to at least 2-3 seconds.
♥ Slowly draw air up from your diaphragm.
♥ Experiment with going deeper each time.
Exhale fully. Pay equal attention to exhaling.
♥ Let all the air out gently and slowly and count mentally 5 seconds. (One thousand one, One thousand two, one thousand three, etc.)
♥ Match the length of each exhalation to the length of each inhalation.
Pick a focal point.
If you have trouble concentrating on your breath, use an aid that works for you. Count your breaths or silently repeat an inspiring word or phrase to yourself. If you prefer visual images, look at a candle or a pretty flower.
Continue your education.
There are many variations on breathing mindfully. Once you’ve mastered paced breathing, you may want to go on to learn other styles. Sign up for a yoga or meditation class or browse through your local library for books and CDs.
Paced breathing is a safe and natural method that anyone can learn. It helps eliminate anxiety and hot flashes. It’s free and simple and you can take it everywhere you go. Start living better with every breath you take.
by Lovena Suson | Aug 1, 2021 | Health & Fitness, Pain Management
Do you suffer from chronic pain? As you know too well, the pain can affect your ability to work, socialize, and enjoy life. Chronic pain is a challenging issue to treat. However, scientists have found unusual treatments that can help reduce suffering.
If you’ve already tried traditional methods without success, then you may want to consider these unusual treatments:
1. Bee venom.
What??? Bee Venom?? Yes indeed! Bee venom can be used in an acupuncture treatment to help reduce chronic pain.
- You may run from the bees in your garden, but their venom can actually help you. Bee venom acupuncture has to be done in a professional setting and not your yard.
- A study titled, “Bee venom acupuncture for the treatment of chronic low back pain: study protocol for a randomized, double-blinded, sham-controlled trial,” found that the venom can help patients. Researchers also found bee venom improves circulation and lessons inflammation.
- If you’re allergic to bee stings, then you can’t use this treatment.
2. Sugar therapy.
Unfortunately, this treatment doesn’t involve eating cupcakes, cakes, candy, or other delicious treats.
- Sugar therapy, or prolotherapy, involves injecting sugar solutions into painful joints and tendons. Doctors usually use a dextrose solution. The goal is to make the joints and tendons fix themselves.
3. Guided imagery.
You can use your brain to control chronic pain.
- Guided imagery involves working with a professional to help you focus on specific pictures. These images are combined with words, so you work on eliminating illness from your body.
- For example, you may visualize a scene that involves your cells reducing inflammation to make your pain go away.
These drugs are usually reserved for patients who suffer from seizures. However, they can also help those who have chronic pain.
- It’s a medical mystery, but people are already using anticonvulsants to treat chronic pain. Scientists are still studying the treatment to determine why it helps with pain.
4. Pain pacemakers.
You can get a device similar to a heart pacemaker for pain. The pain pacemaker is used to stimulate the spinal cord with electrical signals. This helps to reduce the discomfort. The pain pacemaker requires surgery to be installed.
5. Spinal medication pumps.
Instead of sending electrical signals, these medication pumps send drugs to fight chronic pain.
- The medication is sent to the spinal cord after you push a button. You can control how much and how often the pumps work. The medications used for the pumps tend to be in high doses.
These drugs are being used beyond treating depression. They can reduce chronic pain in some cases.
- Researchers believe the antidepressants affect brain chemicals that control the pain. They state that patients don’t need to have depression to see benefits because the drugs can help decrease pain signals.
This treatment helps people who suffer from chronic pain by teaching them to manage the pain.
The Arthritis Foundation recommends hypnosis as an alternative treatment plan because it doesn’t have side effects. Hypnosis can help you relax and manage the pain. You want to work with a qualified hypnotherapist for the best results.
7. Tart cherry juice.
Drinking tart cherry juice may be one of the easiest alternative treatments for pain. Researchers found that it has anti-inflammatory properties and can reduce oxidative stress.
You can fight chronic pain with several alternative and unusual treatments. If you suffer from chronic pain, ask your doctor about these treatments. One of them may give you some much-needed relief!
Just being able to share this information might make a difference by guiding someone into researching more about this indeed, unusual treatment alternatives. When conventional treatment doesn’t work, why not?
Thanks all again for reading!
by Lovena Suson | May 22, 2021 | Health & Fitness
Simple Strategies for Summer: Trim and Tone Your Body
We’re finally into the summer – bikini months! Do you feel a little uneasy about swimsuit weather? If so, try following these simple strategies to trim and tone. No matter what your body type, shape, and build, you can make the most of what body you are in. They may make the difference between having a self-conscious summer and enjoying fun in the sun.
Trim Your Body
Trimming your body likely involves losing a few pounds. Thankfully, all it requires is a little bit of discipline and patience to acquire these weight-reducing habits.
Remember to talk about your wish to lose weight with your doctor. He’ll most likely have some great tips for you and might even provide you with a printed nutritional program to follow.
- Decrease incoming calories from your drinks. Reduce or cut out sugared beverages like juices, teas, and sodas.
- If you like sweet drinks, try sweetening them with Stevia. Stevia is one of the newer non-caloric sweeteners available on the market. Made from the leaf of a plant, Stevia is all-natural and doesn’t carry the health risks of many other artificial sweeteners.
- The healthiest choices for beverages are water or herbal tea. Research and read about natural water-reducing herbals to get rid of bloating that can make your belly look big and bulging. Natural diuretics are easy to find in health food stores. The most common ingredient for this type of water weight reduction supplements is dandelion, green tea, juniper berry, cranberry.
- Some combinations include potassium to regulate electrolyte levels while the body is getting rid of water. These natural diuretics do help with getting rid of that water weight and bloating. A downside, however, is frequent trips to the bathroom. This is still worth the hassle, for me, however, as I do use these whenever I feel I need it.
- Avoid high-calorie desserts. As summer approaches, avoid fat-laced desserts and replace them with lower fat and reduced-calorie treats, such as fat-free Jell-O and puddings. Strive to eat three fruits a day, one after each meal for dessert.
Tone Your Body
Toning your body involves increasing muscle strength and definition. When you increase muscle definition, you look stronger and in great shape.
♥These simple strategies will help you tone up for summer:♥
- Do floor exercises while watching television. Use a rubber mat or thick layers of blankets to provide a protective, comfortable cushion. Start out by doing 10 each of these exercises:
- Perform the calisthenics you used to do in gym class when you were in high school. Maybe you did jumping jacks or bent to touch your toes. Go slowly with these; quick movements can injure and also don’t yield the benefits of taking your time with exercise.
- While sitting on the floor, stretch your legs out from your body at 45-degree angles. Then, bend forward at the waist and do alternating toe touches-right hand to left toes and left hand to right toes. Like with calisthenics, slow and steady wins the race.
- Also while sitting, make circles in the air with your outstretched foot and toes.
- Lie on your right side and do side leg raises. Then, do the same on your left side.
- Another sure way to get toned is to jog. Experts advise getting good quality running shoes to support and protect your feet, ankles, and legs. Jogging tones your legs, arms, and abdomen. Plus, you’ll feel stronger and experience an increase in your overall physical stamina.
- Begin your jogging program by walking.
- Then, increase walking speed in the second week of your program.
- During the third week, pick up your walking speed even more.
- In the fifth week, try jogging periodically throughout your walk.
- Alternate walking and jogging until the end of your workout.
- Gradually increase the distance or amount of time you jog.
- Before you know it, you’ll be jogging short distances.
Of course, before beginning any form of exercise, check with your doctor for approval. And always do warm-up and cool-down stretches before and after your workouts.
If you try even a few of the suggestions above, you’ll come out ahead for summer. Before you know it, you’ll feel more comfortable in a swimsuit and ready for the beach!
by Lovena Suson | May 15, 2021 | Health & Fitness
Top 10 Benefits of a Daily Walk
Are you feeling down, constipated, or overweight? Is your blood pressure or blood sugar a little high? Do you have trouble falling asleep at night? The solution might be as simple as walking for 30 minutes each day.
A walk might seem like child’s play compared to running a marathon or competing in Crossfit. However, a walk can be a very healthy alternative if you lack the time or interest in exercising intensely.
Humans were built for walking, and some health experts believe that the chair was the worst invention ever created. You can do a lot to enhance your health by standing up and taking a walk.
Enjoy the many benefits of a Daily Walk:
- Helps ease anxiety and depression. If you’re currently not getting enough exercise, a walk is a simple way to fill that void. Getting out of the house and breathing a little fresh air is bound to enhance your mood and outlook on life.
- Walking strengthens your bones. Hip fractures are reduced in postmenopausal women that walk for at least 30 minutes each day.
- You can expect to sleep better if you walk regularly. Those that walk report a lower incidence of insomnia. If you’re having trouble sleeping at night, the solution might be as simple as a daily walk.
- Walking daily lowers your risk for chronic diseases. Studies have found that your risk of developing diabetes or suffering a stroke is reduced significantly. Thirty minutes of walking is all you need each day to reduce your risk of cardiovascular disease by 30%. A stroll can also lower your blood pressure.
- Walking increases the motility of your bowels. If you suffer from constipation, a walk can work wonders for your issue.
- You are developing a good habit. Walking can be a positive addition to your routine. The most successful people have routines. You’re more likely to experience success if you can maintain positive routines in your life.
You’re likely to lose weight. If you increase your physical activity without increasing your caloric intake, you can expect to drop a few pounds. Even if you don’t lose weight, you may experience a shift in your weight that allows your tight clothing to fit much more comfortably.
OTHER BENEFITS OF DAILY WALKS FOR YOUR WELL-BEING
- Walking is also a good exercise for your brain. Older seniors that walk daily have a 50% decreased risk of developing Alzheimer’s or dementia. The sights, that sense of outdoors stimulating the brain. Problem-solving where and how far to go, which paths to take, planning ahead.
- Walks increase your creativity. More than one study has demonstrated that going for a walk boosts creativity. Those that walk are more creative than those that sit. Having a challenge at work or at home? You’re more likely to find the solution during a nice, long walk.
- Live longer. Those that spend more time on their feet have been shown to live longer than those that spend too much time sitting each day. Get up on your feet and go for a walk if you want to extend your life. It has been suggested that a daily walk adds 3-7 years of life.
Walking is free, low-impact, and simple to do. There’s no new skill to learn and no equipment to purchase. Unlike many other forms of exercise, walking can be done by those with weight issues and those with no athletic ability whatsoever. Just put on your shoes and get out the door.
Consider the many health benefits that walking provides. Going for a walk can do a lot more for your health and outlook on life than a gym membership that is rarely used. It’s much less expensive, too.
»» » (Any questions or topic requests? Or do you need an article for your organization? Let’s talk and see what I can write for you!)
by Lovena Suson | May 8, 2021 | Health & Fitness
Top 5 Energy Boosters
With so many ads about which superfoods are best, it can be confusing to decipher what’s a scam and what’s the truth. That’s why I compiled a list of the top five energy-boosting foods that will give you true, lasting energy to keep you hopping all day!
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Oats contain the energizing and stress-lowering B vitamin family, which helps transform carbs into usable energy. Oats are also low on the glycemic index because they have a lot of fiber. That means that your body gets a steady stream of energy, as opposed to a short-term spike because the carbohydrates gradually flow into your bloodstream.
The key here is to look for high-fiber oatmeal, like oat bran. For the best nutrition kick, avoid instant oatmeal and stick with more natural varieties, then add your own sweetness.
Beans are a great source of fiber, which translates to a slow release of glucose, as well as B vitamins, iron, magnesium, potassium, zinc, calcium, and copper. Lentils provide both carbohydrates and protein, making them a great addition to any meal. Lentils help reduce your cholesterol and blood pressure, and they’re low in fat and calories to boot.
Bananas provide a lot of potassium, an electrolyte that helps maintain normal nerve and muscle function. Unlike some nutrients, the body doesn’t store potassium for long periods of time. This means that your potassium level can drop during times of stress or during strenuous exercise when the nutrient is lost through excessive sweating. The sugar in bananas is an easily digested form of carbohydrate.
Other fruits such as apples, grapes, peaches, and pineapples also make great energizing and refreshing snacks. We all know we need to be eating more fruits in our diet!
Studies show that chocolate can elevate your energy levels by way of certain bioactive compounds such as tyramine and phenylethylamine. Chocolate has also been claimed to improve anemia, awaken the appetite, aid in digestion, and improve longevity. Chocolate contains sugar and caffeine along with fat and calories so consume in moderation. When possible, opt for dark chocolate or raw cacao for the highest source of antioxidants.
These little guys are great if you’re looking to improve your focus and mental clarity. Monounsaturated fats such as almonds provide essential fatty acids, known as omega-3s and omega-6s that produce an alert mental state.
Other healthy fats to include in your diet are avocados, seeds, nuts, olive oil, and fish oil. Of course, you’ll want to check with your health practitioner before making drastic changes to your diet.
Incorporating these foods into your daily menu takes some planning, so here are some ideas you can use to ensure you’ll have all the energy you need every day.
- Smoothies: For breakfast, a banana fruit smoothie is a quick and easy way to get the potassium your body requires for normal function. In a blender, combine a small banana, some frozen berries of your choice, ice, 1/2 cup low fat milk, and a teaspoon of vanilla. You can also add a tablespoon of peanut butter or some raw cacao powder as well.
- Oatmeal: If you need a quick breakfast, you may not always think of oatmeal, or you may think of instant oatmeal, which isn’t as nutritious. Some companies are making instant oatmeal healthier by not adding as much sugar and artificial flavoring, but you’ll always want to compare the sugar and fiber amounts across a few different brands to find the most nourishing oatmeal.
- Cereals: Another great alternative to a bowl of hot oatmeal is bran and muesli cereals. They contain a lot of the energy-boosting nutrients of oatmeal and often contain healthy nuts and dried fruits as well.
- Almonds: These nuts are perfect as a mid-afternoon snack. Grab a handful and take them to work with you in a snack cup or baggie.
- Dark Chocolate: When you’re feeling sluggish, a small dark chocolate bar is all you need for a great pick me up that will last longer than an hour or two.
Dinner Side Dishes
- Beans: Lentils are a great side dish to enhance many dinner entrees such as tacos and burgers. You can also make lentils a main dish by combining several types into one dish as bean soup or bean casserole served with cornbread. Another way to eat lentils is to add some pepper and melted shredded cheese as part of a healthy lunch.
Working these naturally energizing foods into your daily routine doesn’t have to be difficult. With a little imagination and effort, you can have all the energy you need to stay awake and alert throughout the entire day!
by Lovena Suson | May 8, 2021 | Health & Fitness
Natural Methods That Boost Your Immune System
You depend on your immune system to fight off foreign substances that could make you sick. It will even help you recover if any of these contaminants attack your body.
A healthy lifestyle strengthens your body’s defense network. As a result, you catch fewer colds and reduce your risk for many serious health conditions. Try these natural methods to boost your immune system and enjoy better health.
Foods and Eating Habits That Boost Your Immune System
1. Fill up half your plate with fruits and vegetables. Antioxidants are what superfoods are all about. They help prevent and repair cell damage. Eating a variety of colorful fruits and vegetables is the best way to meet your requirements for important nutrients. Most significant are beta-carotene, vitamin C, and vitamin E.
2. Get enough zinc and selenium. Two other important antioxidants are zinc and selenium. Good sources for zinc include seafood, beans, red meat, poultry, whole grains, nuts, and dairy products. Selenium is also found in many foods like beef, poultry, tuna, and whole grains.
3. Watch your calories. Studies show that being overweight can depress your immune system. Excess fat cells are linked to chronic inflammation and decreased production of antibodies. Maintaining a healthy body weight can help fend off diabetes, heart disease, and other threats.
4. Limit sugars and fats. Diets high in sugar and saturated fats make your white blood cells less effective in guarding against bacteria. Stick to sensible portions of healthy fats like olive oil and cut back on soft drinks.
Helpful Lifestyle Changes
1. Reduce stress. Chronic stress bombards your body with hormones like cortisol and adrenaline that interfere with your immune system. Find relaxation techniques that work for you like meditation or massage.
2. Get adequate sleep and rest. Most adults need seven to eight hours of sleep each night to keep their immune functions in top shape. As much as possible, go to bed and get up at the same time every day.
3.Indulge in healthy pleasures. During exercise and enjoyable activities, your brain releases chemicals that reinforce good feelings. As a result, this helps triggers the production of IGA proteins that boost your natural defenses.
4. Cultivate friendships. Social connections are essential to our physical health. The quality of friendships is more important than the quantity, so focus on whatever arrangements make you feel loved.
5. Engage in regular exercise. People who exercise regularly produce more leukocyte cells. Furthermore, they have a better chance of avoiding infection. Moderate exercise is all it takes, so go for a walk for a half-hour at least three days a week.
6. Drink alcohol in moderation. Repairing the damage from heavy drinking can weaken your immune system. As a result, you are more likely to succumb to any bug that’s going around. Play it safe by sticking to a daily maximum of two drinks for men and one for women.
7. Consider herbal treatments. Medical experts caution that further research is needed, but people have been using herbs for centuries to promote good health. Work with an experienced practitioner. Check references carefully and tell your doctor about any products you decide to take.
8. Observe good handwashing habits.. The benefits of frequent and thorough hand washing are indisputable. Use soap and water or hand sanitizers to reduce the risk of infection for yourself and others.
Take care of yourself so your immune system. By doing so, can focus on unwanted invaders like germs and viruses. Simple steps like eating right and reducing stress will pay off in fewer sick days. It may even extend your life by reducing your risk for cancer and other serious conditions. Add some of these immune-strengthening strategies to your life today.