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3/20/2011 Back Pain TipsHere are some basic back care tips that can decrease your chance of experiencing back pain and help relieve any pain you are having.The muscles, ligaments, and discs of your back do a big job, supporting your spine and moving the weight of your body. Good posture, exercise, and correct body mechanics help keep your back flexible and strong Massage therapy can help with posture by stretching shortened muscles and fascia (the connective tissue that surrounds your muscles and other tissues), freeing movement around the joints, and relieving muscle contractions that can pull you out of alignment.
Help protect your back by moving with a little thought and using these back tips:
3/10/2011 7 Stress Management TechniquesEveryone needs successful ways to manage stress. Easy to learn and easy to implement, you can use them for your own stress management or teach them to help others manage theirs. Manage your stress and be a healthier, happier, and more pleasant person to be around. Let’s cut to the chase...
1. Make stress your friend Acknowledge that stress is good and make stress your friend! Based on the body’s natural "fight or flight" response, that burst of energy will enhance your performance at the right moment. I’ve yet to see a top sportsman totally relaxed before a big competition. Use stress wisely to push yourself that little bit harder when it counts most. 2. Stress is contagious Stressed people sneeze stress germs indiscriminately and before you know it, you are infected with stress germs too! Protect yourself from stress germs by recognizing stress in others and limiting your contact with them. Or if you’ve got the inclination, play stress doctor and teach them how to better manage their stress. 3. Copy good stress managers When people around are losing their head, who keeps calm? What are they doing differently? What is their attitude? What language do they use? Are they trained and experienced? Figure it out from afar or sit them down for a chat. Learn from the best stress managers and copy what they do. 4. Use heavy breathing. You can trick your body into relaxing by using heavy breathing. Breathe in slowly for a count of 7 then breathe out for a count of 11. Repeat the 7-11 breathing until your heart rate slows down, your sweaty palms dry off, and things start to feel more normal. 5. Stop stress thoughts It is possible to tangle yourself up in a stress knot all by yourself. "If this happens, then that might happen and then we’re all up the creek!" Most of these things never happen, so why waste all that energy worrying needlessly? 6. Know your stress hot spots and trigger points Presentations, interviews, meetings, giving difficult feedback, tight deadline... My heart rate is cranking up just writing these down! Make your own list of stress trigger points or hot spots. Be specific. Is it only presentations to a certain audience that get you worked up? Does one project cause more stress than another? Did you drink too much coffee? Knowing what causes you stress is powerful information, as you can take action to make it less stressful. Do you need to learn some new skills? Do you need extra resources? Do you need to switch to de-caffeinated coffee? 7. Eat, drink, sleep and be merry! Lack of sleep, poor diet, and no exercise wreaks havoc on our body and mind. Kind of obvious, but worth mentioning as it’s often ignored as a stress management technique. Listen to your mother and don’t burn the candle at both ends! And those are the 7 successful techniques to manage stress! Take time to learn them, use them, and teach them, and be a great stress manager. Author: Lyndsay Swinton 3/10/2011 Excercise Reduces the Ravages of AgingAccording to research in the The Proceedings of the National Academy of Sciences, exercise can reduce and even stop common characteristics of aging from graying hair to muscle atrophy and shrinking brains. The key seems to be cell's mitochondria. If you'll recall from your high school biology, mitochondria are the power house of the cell, creating energy by converting oxygen and glucose to ATP.
In a really sad experiment with mice who are genetically pre-programmed to age rapidly, unexercised mice began show signs of age by three months and were old and decrepit by 6 to 9 months and dead by one year old. In a second group, mice who exercised vigorously (the equivalent of an hour three times per week), showed no signs of aging. The researchers were surprised by the magnitude of the impact that exercise had on the animals’ aging process, Dr. Tarnopolsky said. They had not expected that it would affect every tissue and bodily system studied. It is still not clear how much exercise will yield such beneficial effects, but we have a pretty good idea. The guidelines from the American College of Sports Medicine stress at least 30 minutes of moderate intensity exercise 5 days per week for healthy adults to maintain their health a reduce the risk for chronic disease. The good news about exercise and the human body is that it's never too late to start. Get out and walk 5 minutes and day and increase your activity level from there. Posted by linda | http://massage.largeheartedboy.com/ |
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