You know you should exercise every day, but sometimes it just doesn't seem feasible — it's too overwhelming to sign up for individual classes, too hectic to try and work out at home, and too expensive to join a gym. On the other hand, there isn't much to prevent you from walking. It's free, easy to start, can be done almost anywhere and for any distance, and, well, you already know how to do it. Plus, the health benefits are amazing. A regular walking program can help lower cholesterol and blood pressure, improve cardiovascular stamina, and burn calories. Here are some tips to get you started:
Dress for success: Dress in layers that can be removed or added as needed. Even on a chilly day, walking can increase your body temperature. And wear comfortable walking shoes that support your arches and ankles.
Loosen up: Before your walk, be sure to stretch your hamstrings and calf muscles. Also, do a few neck rolls, and stretch your back and shoulders. The looser you are, the better and more invigorating your walk will be.
Start slow: If you're just beginning a walking program, take it slow at first. Maybe you'll only walk 5 or 10 minutes the first few weeks. Gradually build up to about 30 minutes a day as you feel ready.
Have fun: Swing your arms naturally while you walk and don't be too concerned with how fast you're going. And be sure to breathe normally. You should be able to have a conversation. If you feel short of breath, slow down until you return to a normal breath and heart rate.
Monday, June 18, 2007
Sunday, June 17, 2007
10 tips to reduce your stress, anytime, anyplace
Feeling overwhelmed?
Here are 10 tips to reduce your stress, anytime, anyplace.
1.Turn off your cell phone for 1 hour a day. [Don't listen to the news]
2.Create rituals for yourself. Rituals help ground us, especially when we feel out of control. A ritual can be as simple as going for a morning jog or enjoying an evening bath.
3.Call a friend and let off steam. Friends are one of the great joys in life, You can share your feelings, cry when you need to, laugh and have fun with a friend. And there is growing scientific evidence that meaningful involvement with others actually buffers the wearing and tearing effects of stressful situations.
4.Get your priorities straight. Think about what's really important - family, friends, good health - and make them the focus of your attention. Put unnecessary distractions at the very bottom of your to-do list. This will keep things in your life from spiraling out of control.
5.Reconnect with nature. Take a walk in the park. Fill your life with flowers. There is a peace, a connectedness, a sense of balance and justice we get through nature that is vital to our emotional and mental health.
6.Improve your lifestyle habits. Regular physical activity and a healthy diet can improve weight, energy levels, self-confidence and overall health and well-being, making it much easier for you to handle daily stressors.
7.Breathe deeply. Inhale through your nose. Pull the air all the way down, deep into the lungs. Hold the breath for a count of six. Exhale slowly through the mouth to the count of six. Do this for several minutes.
8.Smile. Have a good belly laugh. Watch funny movies, Read funny stories. Laughter is a great way to relieve stress. It dissolves tension and seems to help brighten the situation. Another plus - laughter seems to help boost your immune system, in turn making you less prone to developing colds and other infections.
9.Do one thing at a time. One of the best ways to cope with feelings of being overwhelmed is to pick one urgent task and finish it. Once you accomplish that task, choose the next one, The positive feeling of "checking off " tasks is very satisfying and will motivate you to keep going.
10.When the world closes in on you and your head feels a size too small, reach for some Peace of Mind. Practice some massage onto the back of your neck, temples and earlobes melts away tension and tightness - in nature's gentle, non-habit forming way.
PLUS: get regular massages to expel the natural (and added) stresses and tensions of life. Remember to call you therapist and make the appointment for the natural drug free way to release tension.
Go to www.massagebylaureli.com to find out more info or to make an appointment
to find more like this post go to - www.lifeofhope.com
Here are 10 tips to reduce your stress, anytime, anyplace.
1.Turn off your cell phone for 1 hour a day. [Don't listen to the news]
2.Create rituals for yourself. Rituals help ground us, especially when we feel out of control. A ritual can be as simple as going for a morning jog or enjoying an evening bath.
3.Call a friend and let off steam. Friends are one of the great joys in life, You can share your feelings, cry when you need to, laugh and have fun with a friend. And there is growing scientific evidence that meaningful involvement with others actually buffers the wearing and tearing effects of stressful situations.
4.Get your priorities straight. Think about what's really important - family, friends, good health - and make them the focus of your attention. Put unnecessary distractions at the very bottom of your to-do list. This will keep things in your life from spiraling out of control.
5.Reconnect with nature. Take a walk in the park. Fill your life with flowers. There is a peace, a connectedness, a sense of balance and justice we get through nature that is vital to our emotional and mental health.
6.Improve your lifestyle habits. Regular physical activity and a healthy diet can improve weight, energy levels, self-confidence and overall health and well-being, making it much easier for you to handle daily stressors.
7.Breathe deeply. Inhale through your nose. Pull the air all the way down, deep into the lungs. Hold the breath for a count of six. Exhale slowly through the mouth to the count of six. Do this for several minutes.
8.Smile. Have a good belly laugh. Watch funny movies, Read funny stories. Laughter is a great way to relieve stress. It dissolves tension and seems to help brighten the situation. Another plus - laughter seems to help boost your immune system, in turn making you less prone to developing colds and other infections.
9.Do one thing at a time. One of the best ways to cope with feelings of being overwhelmed is to pick one urgent task and finish it. Once you accomplish that task, choose the next one, The positive feeling of "checking off " tasks is very satisfying and will motivate you to keep going.
10.When the world closes in on you and your head feels a size too small, reach for some Peace of Mind. Practice some massage onto the back of your neck, temples and earlobes melts away tension and tightness - in nature's gentle, non-habit forming way.
PLUS: get regular massages to expel the natural (and added) stresses and tensions of life. Remember to call you therapist and make the appointment for the natural drug free way to release tension.
Go to www.massagebylaureli.com to find out more info or to make an appointment
to find more like this post go to - www.lifeofhope.com
Wednesday, June 06, 2007
Is Chronic Inflammation Making You Hot and Bothered?
Put Out the Fire with an All-Natural Approach
If you've ever stubbed your toe or suffered a minor paper cut, then you're familiar with the effects of inflammation. The heat, redness, and swelling you experienced following that minor injury was the result of acute inflammation, which is part of your immune system's natural response to trauma.
But there's another kind of inflammation with which you may not be aware. Unlike acute inflammation, which usually involves pain and is short lived, chronic inflammation can be a "silent fire" and last for weeks or even years.
# In fact, most people don't even realize they're "on fire" until they're diagnosed with a serious disease. This may be why chronic inflammation has been identified as a factor in such diverse disorders as: Autoimmune diseases (e.g., inflammatory bowel disease and rheumatoid arthritis)
# Alzheimer's disease
# Type 2 diabetes
# Cardiovascular disease
So, what is chronic inflammation? And more importantly, what can you do if you are suffering from it?
The Connection Between Inflammation and Your Immune System
Inflammation is an integral part of your body's natural defenses.
When threatened by harmful substances, such as a bacteria or viruses, your immune system sends wave after wave of white blood cells and chemicals to seek and destroy the offending organisms. This "inflammatory cascade" produces the heat, redness, and swelling which characterize acute inflammation. Once the offenders are destroyed the inflammatory cascade stops and healing begins.
During chronic inflammation, however, the inflammatory response is continual. Any number of factors can cause chronic inflammation.
* Hereditary and environmental factors. Both may have a causal effect on autoimmune disease, such as inflammatory bowel disease or rheumatoid arthritis. In an autoimmune disease, your immune system mistakes its own tissues as "foreign," unleashing the inflammatory response.
* Typical Western lifestyle. Excess fat and cholesterol, the products of sedentary lifestyles and diets rich in sugars, fats, and cholesterol, may promote the production of inflammatory chemicals.
The "Fire" in Your Belly
Most people aren't aware of the major role our gastrointestinal (GI) tract plays in our immune health. Besides digestion, our GI tract is home to nearly seventy percent of our immune system. It is a major source of lymphocytes, a type of white blood cell that plays a large role in defending the body against disease, and mast cells, which release histamines and other chemicals as part of an allergic response.
Calming the Flames—A Natural Approach
As home base for the majority of your immune system, your GI tract plays a vital role in your inflammatory response. By paying attention to your gut, you can minimize the effects of inflammation naturally. The following natural approaches can help:
1. Omega-3 fatty acids, such as EPA and DHA may help decrease your risk of cardiovascular disease and support a healthy immune response. Although the best sources of omega-3 fatty acids are oily fish such as salmon, mackerel, and sardines, non-fish food options include flaxseed, flaxseed oil, walnuts, canola oil, soybeans, and soybean oil.
2. Ginger and rosemary have been shown to support the healthy metabolism of inflammatory chemicals.
3. Turmeric extract inhibits the activities of a wide range of enzymes implicated in pain and inflammation.
4. Rice protein has been shown to have a lower allergy potential than other protein sources, making it a safer alternative.
You can also minimize chronic inflammation by eating a healthier diet and getting regular, moderate exercise. Both will reduce the amount of fat in your body, which research suggests may incite the inflammatory response.
Massage therapy is also a proven and quite effective method of relieving muscular pain due to the various causes of these inflammatory diseases. please don't hesitate calling me to set up some appointments to address these issues and help you get some relief.
If you've ever stubbed your toe or suffered a minor paper cut, then you're familiar with the effects of inflammation. The heat, redness, and swelling you experienced following that minor injury was the result of acute inflammation, which is part of your immune system's natural response to trauma.
But there's another kind of inflammation with which you may not be aware. Unlike acute inflammation, which usually involves pain and is short lived, chronic inflammation can be a "silent fire" and last for weeks or even years.
# In fact, most people don't even realize they're "on fire" until they're diagnosed with a serious disease. This may be why chronic inflammation has been identified as a factor in such diverse disorders as: Autoimmune diseases (e.g., inflammatory bowel disease and rheumatoid arthritis)
# Alzheimer's disease
# Type 2 diabetes
# Cardiovascular disease
So, what is chronic inflammation? And more importantly, what can you do if you are suffering from it?
The Connection Between Inflammation and Your Immune System
Inflammation is an integral part of your body's natural defenses.
When threatened by harmful substances, such as a bacteria or viruses, your immune system sends wave after wave of white blood cells and chemicals to seek and destroy the offending organisms. This "inflammatory cascade" produces the heat, redness, and swelling which characterize acute inflammation. Once the offenders are destroyed the inflammatory cascade stops and healing begins.
During chronic inflammation, however, the inflammatory response is continual. Any number of factors can cause chronic inflammation.
* Hereditary and environmental factors. Both may have a causal effect on autoimmune disease, such as inflammatory bowel disease or rheumatoid arthritis. In an autoimmune disease, your immune system mistakes its own tissues as "foreign," unleashing the inflammatory response.
* Typical Western lifestyle. Excess fat and cholesterol, the products of sedentary lifestyles and diets rich in sugars, fats, and cholesterol, may promote the production of inflammatory chemicals.
The "Fire" in Your Belly
Most people aren't aware of the major role our gastrointestinal (GI) tract plays in our immune health. Besides digestion, our GI tract is home to nearly seventy percent of our immune system. It is a major source of lymphocytes, a type of white blood cell that plays a large role in defending the body against disease, and mast cells, which release histamines and other chemicals as part of an allergic response.
Calming the Flames—A Natural Approach
As home base for the majority of your immune system, your GI tract plays a vital role in your inflammatory response. By paying attention to your gut, you can minimize the effects of inflammation naturally. The following natural approaches can help:
1. Omega-3 fatty acids, such as EPA and DHA may help decrease your risk of cardiovascular disease and support a healthy immune response. Although the best sources of omega-3 fatty acids are oily fish such as salmon, mackerel, and sardines, non-fish food options include flaxseed, flaxseed oil, walnuts, canola oil, soybeans, and soybean oil.
2. Ginger and rosemary have been shown to support the healthy metabolism of inflammatory chemicals.
3. Turmeric extract inhibits the activities of a wide range of enzymes implicated in pain and inflammation.
4. Rice protein has been shown to have a lower allergy potential than other protein sources, making it a safer alternative.
You can also minimize chronic inflammation by eating a healthier diet and getting regular, moderate exercise. Both will reduce the amount of fat in your body, which research suggests may incite the inflammatory response.
Massage therapy is also a proven and quite effective method of relieving muscular pain due to the various causes of these inflammatory diseases. please don't hesitate calling me to set up some appointments to address these issues and help you get some relief.
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