Songwriting Therapy 101: Breathing Techniques for Fighting Stress

Breathing is something we do (and do not do) without even thinking about it. Anytime you do something on auto-pilot, there's a chance you could be missing something.

Take a moment now to focus in on your breath. What do you notice? Is your breathing long, deep, and slow? Or more short, shallow, and fast? Are you holding your breath? If you are experiencing any stress, chances are you are taking short, shallow breaths. And if you experience stress often, you likely breathe this way most of the time without even realizing it. This means your body and brain are not getting the oxygen they need to adequately respond to stress.

But taking time to be aware of and adjust your breathing is important for other reasons including managing stress. Our breath supports us in our emotional, physical, and spiritual health. It allows us to express ourselves and communicate with others. When faced with any kind of challenge, be sure that your breathing will be affected. Have you ever caught yourself holding your breath when getting bad news or watching a scary movie?

As a songwriting therapist, I often talk with clients about the importance of breathing. In fact, it is one of the first skills I teach clients. We all know how to breathe, of course, but we all need to be reminded of breathing techniques that support our overall health.

There's a very effective breathing technique, sometimes referred to as belly breathing, that involves the following:

  1. Sit comfortably in a chair with your feet on the floor.
  2. Put one hand on your belly and your other hand on your chest.
  3. Inhale through your nose. As you do, the hand on your belly should move away from you.
  4. Exhale through your mouth. As you do, the hand on your belly should move toward you.
  5. Imagine your breath filling your belly like a balloon as you breathe in and imagine the balloon deflating as you breathe out. The hand on your chest should not move during the inhale or exhale.

Once you get comfortable with this breathing technique, you can do it without putting your hands on your belly and chest. You can also introduce variations, such as:

  1. Breathing in and out through your mouth
  2. Breathing in and out through your nose
  3. Breathing in for four counts, holding your breath for four counts, breathing out for four counts, and holding your breath for four counts,

The best time to practice new breathing techniques (or any new techniques for that matter) is during times of low stress so that your body can get used to something new. The more you practice, the easier it will be to use these new techniques when you really need them.

Essential Tips For Healthy Diet And Weight Loss

There’s ton of online information about dieting and weight loss, but a lot of it is just too time consuming for the regular person. Preparing meals and regular exercise take a backseat to more important things including family and work. Although we may think that some of the existing information about dieting isn’t essential, we really need to give it consideration. Many people dismiss the importance of how often they eat.

It is vital to eat small meals more often. When you eat, your body begins to digest the food and the digestive process uses up calories, thus your metabolism goes at a much faster rate. Nevertheless, your metabolism will decelerate if you go for long periods of time without consuming food.

If you don’t have lots of money to join a gym or workout then you’ll probably use this as an excuse. So stop worrying about money because working out doesn’t cost much. It is not necessary to join a flashy gym or spend money on lots of equipment to get fit; merely run on the streets or even just go for a walk! You may brush off walking as a genuine exercise but it is; it burns off calories and it’s a superb exercise!

Usually you may not feel much like doing your exercise so you’ll skip a session. That’s a huge mistake since you need to be consistent in working out if you desire to see good results. To boost your motivation, try setting up a group workout session with your close friends. Working out in a group boosts everyone’s each person’s motivation and you’ll end up doing a longer and more tiring workout which will help you lose weight! You can agree to run twice a week with your friends and stick to it.

Meal preparation is essential also. You can make a huge difference to your meals in when prepping them; for one, the best way to cook vegetables is by steaming them. Steaming veggies helps them to keep virtually all of their nutrients, lots of which are lost in other cooking methods. Steamers are fantastic for fixing more than just veggies. They are great for cooking various foods including meat and fish.

Going to eating places with family and friends is one of the most common ways we socialize in our society. But, almost all restaurants offer large portion sizes which have an excessive number of calories in them. To counterbalance the problem, you can stop eating before you feel full or you can eat very slowly allowing your stomach time to realize it is getting full. You may also want to consider having small portions as they are ordinarily adequate for most people. Normally, you have the tendency to get more than you can eat when you’re really hungry.

Making several of these small adjustments to your diet can affect your overall health and weight loss endeavors in a huge way.

Calming the Speech Jitters

Anxiety in speaking in front of a group is the number one fear among men and women. Undestand a little nervousness is good because it means you have a genuine concern for your audience. It's only when it becomes obstructive that the problem occurs. In today's competitive work the ability to deliver a polished and well delivered talk can be the key to success and despite the key to the executive floor. The following tips will show you not how to eliminate the anxiety but how to control it, in other words: "how to get the butterflies to fly in formation."

The major cause of anxiety is fear, specifically fear of failure in front of a group. The anxiety factor goes up in proportion to the size of the audience. The main reason for this fear is lack of preparation. Some speakers like to "wing it" and get the "three speech syndrome – the speech you give, the one you planned on giving and the one you wished you would have given on the way home. prepare and use notes or Power Point and stick to the outline. There is no magic formula for preparation the goal should be to know your material so well that notes will only be needed to keep you on track. memorize your talk as this will only cause more anxiety and make you look "plastic" with no emotion or animation. The clue here is to concentrate on delivering the message and not worry about the words. speak then outline and study the outline. The outline then becomes the basis for notes or Power Point. You should also avoid changing something or adding anything new at the last minute as this will only increase your anxiety.

Another cause for anxiety is your "self talk." What do you say to yourself right before you deliver your talk? If you say things like; "I hate doing this," or "I hope I do not fail," or "I'll rather die than do this," then you are setting yourself for an anxiety attack. Instead, begin to think positive thoughts like; "I know the audience will like what I'm about to say," or "this will be better than my last talk," or "I will succeed in doing this." You need to fill your subconscious mind with positives and you'll be surprised what happens.

Yet another reason why people have the "speech jitters," is because they are carrying around thoughts of an old experience. Maybe you got laughed at in your high school presentation, or a business talk did not go well five years ago and you're still thinking that will happen again. What needs to happen is to let it go. This is a new day and you have prepared properly and you are ready to deliver a great talk. Above all, you should repeat some "positive affirmations" and "just get over it."

There is no substitute for practice to help with getting anxiety under control. The old saying; "Practice Makes Perfect" is wrong here because you may be practicing old habits. The new expression is "Perfect Practice Makes Perfect" and to do this you need some coaching and / or feedback from someone who can give you constructive feedback. Go to a trusted friend or colleague what you identify as a good presenter and ask for their help. There is another option and that is to look into joining Toastmasters International. This is an organization made up of local clubs which sole purpose is to help each other improve their speaking ability. It is a non-threatening environment and the extended experience can help you master your speaking ability.

One final thought is to construct your speech with your audience in mind. Rather than think "what am I going to tell them, focus on what can I say to help them. You should prepare your talk by thinking what benefit they will get from my presentation. for me. This approach will focus your thoughts on how much your audience will benefit and they will appreciate you for what you are doing for them. something of value, and in turn they will give you praise and gratitude. Not only is this calming but probably the exhilarating experience you can have. The final great feeling comes when they give you the applause and praise for a job well done. When this occurs, you can not help but look forward to your next presentation with a new affirmation from your last talk.

University of Maryland (UM) Terrapins (Terps) Football Players Taken in 2010 NFL Draft – 2 Selected

The University of Maryland (UM) Terrapins (Terps) college football program had two players taken in the 2010 NFL Draft that was held in April. The school based in College Park, Maryland had two athletes selected by National Football League (NFL) franchises in the annual draft and those two men are:

  • Bruce Campbell (offensive lineman) – selected in the fourth round with the 106th overall pick by the Oakland Raiders
  • Nolan Carroll (cornerback) – picked in the fifth round by the Miami Dolphins as the 145th overall player selected

The Maryland Terrapins compete in the Atlantic Coast Conference (ACC) and are proud to send disciplined young men on to play football at the next level. For athletes like Bruce and Nolan hearing their names called during the NFL Draft is a dream come true and the University of Maryland prides itself in playing a role in turning those dreams into reality.

Bruce Campbell, born in 1988, is a 6’6″ 314 pound offensive lineman that played tackle in high school and college but is expected to at least start out as an interior offensive lineman at the guard position with the Oakland Raiders. Despite having the height to play offensive tackle the initial reports from the Raiders are that they would prefer to ease Bruce into their offense at a position that lends itself to a smoother transition.

Campbell is slated to wear number 74 next year for the NFL team in Oakland and Raiders head coach Tom Cable is excited about the upside of his fourth round draft selection. Coach Cable hopes to get Bruce on the field early and often as the Raiders for years now have been trying to fill a void on their offensive line. Many football analysts agree that the root cause of the recent offensive woes of the Oakland franchise can be traced back to a porous front five.

It can be argued that Nolan Carroll, the other University of Maryland 2010 NFL Draft selection, is in many ways an opposite type of player from his former teammate Bruce Campbell. Carroll plays defense whereas Campbell plays offense and furthermore while Bruce has a large 6’6″ 314 pound frame Nolan is a much more pedestrian size at 5’11” and 204 pounds.

Before being picked up by the Miami Dolphins to add youth and speed to their secondary Nolan grew up in the state of Florida. Nolan Carroll was born and raised in Green Cove Springs, Florida which is in the northeastern part of the state. After spending five years in Maryland during his stint in college Nolan and his parents (who still live in Florida) are surely excited about having him back in the Sunshine State.

New Dizziness Therapy

Dizziness is the second most common complaint heard in the doctor’s office, and the number one malady of people older than 70. In the past, those with dizziness or balance problems had nowhere to turn; there simply were no effective treatments. If you suffered from dizziness, you were probably told, “You’ll have to live with it.”

That’s not the case today. An alternate form of therapy, vestibular rehabilitation, can help you overcome dizziness and the helpless feelings associated with it.

But before we discuss the treatment, let’s examine how the balance system works. Three sensory systems gather information regarding your body’s position and movement in space: the visual, vestibular (semicircular canals and otoliths), and somatosensory (touch, joint and muscle receptors) systems. These systems transmit information to your brain’s central processor, the cerebellum.

The balance response is carried out by the motor system located here – the right and left vestibular systems, which are key to maintaining balance because they provide the brain with information about your head movement and position. Disease in one vestibular system will send erroneous information to your brain and cause vertigo or imbalance.

Vision helps orient the body in space by referencing vertical and horizontal axes of objects around you. The somatosensory system gives your brain information regarding support surfaces and the motion of your body’s parts in relation to one another.

Balance can be maintained if you suffer a loss of one of these three sensory systems, but when more than one system is lost balance difficulties like dizziness occur. And this is where vestibular rehabilitation comes in.

How does vestibular rehabilitation work?

There are three methods of vestibular rehabilitation. The first is habituation, which means that by continually repeating the actions that bring on dizziness or vertigo you will eventually accustom your body to those actions. The second process involves balance retraining exercises that help reduce unsteadiness and imbalance. The third aspect deals with head-eye coordination exercises that help reduce gaze-induced dizziness.

Specific exercises customized to your particular needs will help decrease dizziness and increase balance function, and may also increase your general activity levels.

Diagnosing vestibular disorders

A physician will diagnose your particular problem by performing a complete medical history, a neurotologic examination, and tests of hearing and balance function. Blood tests for allergies, autoimmune inner ear disease (allergies to your own ear tissue), or hormonal imbalance may also be necessary. In addition, an ultrasound test which evaluates the blood circulation around the brain and/or imaging studies with CT or MRI and a consultation with a neurologist or cardiologist might be indicated. Once a diagnosis is made, the physician (neurotologist) will be able to determine if vestibular rehabilitation therapy will benefit you. In some cases, this can be used as an alternative to medication or surgery. Results have been rewarding, even in the elderly.

The vestibular rehabilitation therapist

A vestibular rehabilitation therapist with create a therapy program specifically for you. First he ro she will discuss your symptoms, and then assess your musculoskeletal system by testing the strength, coordination, and range of movement in your arms and legs. Your balance and gait are also evaluated by observing if you need to touch objects, fix your eyes on stationary objects, and what hip and ankle strategy you use to maintain your balance.

After careful analysis, the vestibular rehabilitation therapist designs a specific home exercise program suited to your particular needs. You will keep a weekly log of your progress, which is evaluated by the physician and the vestibular rehabilitation therapist. You will meet with the therapist once or twice a week for several months, all the while continuing the exercises at home.

It is important for you to understand that your symptoms may become worse before they improve. Even so, therapy should continue in order to overcome the problems.

Benefits of vestibular rehabilitation therapy

The benefits of vestibular rehabilitation vary depending on the cause of your problem and how well your central nervous system compensates. If your condition does not improve within three months, the therapy is usually discontinued.

Vestibular rehabilitation has helped many people overcome the physical sensations and discomfort associated with dizziness and vertigo. But its psychological benefits are perhaps the most rewarding. Returning to a normal lifestyle, no longer afraid of falling, and taking control of your body is worth more than words can say.

Weight Gain Through Exercise, Nutrition, and Healthy Diet

Usually people go to gym in order to lose weight. But some go to the gym to add weight. Although this is a highly recommended solution to help increase weight loss by increasing the mass of muscle and keep the body stays fit, but it is not enough. You have to balance the routine practice by keeping the healthy diet pattern and taking weight gain supplements.

Many bodybuilders and fitness practitioners advise to exercise regularly to gain weight, so you also have to ensure the intake of protein, carbohydrates and fats are ideal for breakfast, lunch and dinner. You must also ensure all thenutrients that your body needs can be fulfilled through the food you consume daily. And another effective way to supplement your regular workout pattern is by natural weight gainer supplement. This is not a drug. This supplement will continue to work on in your body by helping to meet all the needs of the nutrients you need to reach your ideal weight.

The secret behind weight gain supplements is contained in the materials. Weight is a good supplement should contain nutrients that can help you gain weight by adding muscle mass and preventing the buildup of excess fat. You can select natural gainer is in addition to high protein and calories to build muscle mass and increase your weight, also contain carbohydrate complex and comes with a fat good, enzymes and glutamine.

Remember, if you want to gain weight, the correct way to achieve it is with a balanced diet, eating regularly and not excessive. Eating more is not the best way to raise the weight. Consume more food will only give you heaps of fat and calories that you do not want. The best way to add weight is to eat properly and regularly. Gainer consumption in addition to increasing body weight can also help avoid the accumulation of fat in your body.

Weight gainer supplement is used to stimulate muscle growth. Remember, weight gaining is not the same with the consuming junk foods, but with a diet that is balanced and assisted weight gainer supplement. And of course, it will be even better if coupled with regular exercise to optimize your program as well as keeping your body fit and healthy.Good luck! The better the body you have, the more self-confident you has in your society. Exercising regularly and good diet are the key to achieve body.

What Factors Affect Lung Capacity?

Your lungs are one of the most important organs in your body. They enable you to breathe and get a good amount of oxygen. They also help in eliminating carbon dioxide from the blood. The oxygen will help the body become healthy and vibrant. One of the things that will signal how healthy your lungs are is the lung capacity.

What is lung capacity? This is the maximum amount of oxygen that your lungs can accommodate. It is the amount of air that you can breathe in. When you are still young, the lung capacity is usually very large. However, there are certain factors that affect it. Let us discuss some of them.

The first factor is age. The body of children functions better than the body of an adult. This is because as you age, your body ages as well and the organs are not as healthy as before. This is the same for your lungs. The older you become, the less air you can hold. This is the reason why a lot of older people breathe rapidly and try to catch their breath.

The second factor is food. That’s right! The food that you eat has an effect to lung capacity. For instance, if you consume fruits that are rich in vitamin C and E, you can improve the ability of the lungs to hold air. Vitamin C and E are important vitamins and antioxidants that clear the organs from any harmful substance. Examples of these are citrus fruits and green leafy vegetables. Now you have more reasons to eat your veggies. Foods that are high in fats, for instance, are not good because they will increase your weight – which brings us to the next item.

The third factor is weight. According to studies, people who are obese have less lung capacity. This is because a lot of energy is being used to distribute nutrients in the body. You will need more oxygen to make sure that your entire body gets the amount they need. This is the reason why when you see obese people, you can easily notice that they breathe fast especially after doing physical exercises.

The fourth factor is medical condition. If you have some respiratory problems, it could affect the capacity and the overall work of your lungs. If you think your breath becomes shorter and shorter, you should immediately consult a doctor.

There are many ways on how you can improve your capacity. However, the best known method is through breathing exercise. You should always be concerned on how you breathe. You need to take in oxygen while slowly filling up your lungs. This will help the lungs expand more. You can then exhale slowly in order not to shock the lungs. Improve your lung capacity and you will have more amount of oxygen inhaled.

Eight Reasons Why You Can Call Yourself a Nurse Detective

Like a good mystery? Love to see a detective put together clues to solve a crime? You may not realize it, but being a nurse is like being a detective. I compared what you need to be a detective with what you need to be a nurse and found these eight ways the two careers are similar:

1. Both must be knowledgeable

Detectives know their territory. They figure out how to get around, what type of soil is found where and when it rained. They can look at a person’s shoes or car tires and know where he has been.

Nurses’ territory is their patient. They must find out: Why is he here? What signs and symptoms do I need to watch for to prevent complications from his illness? What goals must he and I meet for him to get better?

2. Both need to cultivate an eye for detail

Detectives observe their surroundings carefully, even when they think there is nothing special to observe, because they never know what might end up being important to solve their case. Nurses observe even the littlest thing about a patient because they know every bit of information may make a difference in that patient’s care or recovery.

3. Both must learn to read people’s faces.

Detectives and Nurses watch body language and notice whether it seems natural and agrees with their words. Criminals might be lying to avoid incrimination. Patients might be hiding the truth because of embarrassment, lack of understanding or cultural beliefs. A patient may say he’s not in pain, but have facial grimacing.

4. Both get good at searching for information.

Detectives and nurses must know what they don’t know and know where to find it. Detectives go to the public record. Nurses go to the patient’s chart.

5. Both skillfully ask questions.

Detectives and Nurses get to the heart of a matter without putting somebody on their guard or making them unnecessarily uncomfortable.

6. Both document well

Detectives keep careful notes of what they find. Nurses know if they didn’t document what they did, as far as the world is concerned, they did not do it.

7. Both become techno-savvy

Detectives and Nurses know how to use a computer and find information via the internet.

8. Both value their team

Detectives and Nurses have trustworthy teams to back them up and help get the job done. Colleagues are important to solve the crime and give high quality care to patients. Neither profession can do it alone!

Both Nurses and Detectives must possess good observational and critical thinking skills to gather evidence, sort through facts and examine details to come to conclusions. Detectives solve crimes to get criminals off the streets. Nurses solve problems to prevent illness and to assist people recover from illness. So if you are a LPN or RN, feel free to start calling yourself a Nurse Detective.

Nutritional Supplements – Should I Take Them?

Lots of people take nutritional supplements to bridge nutritional gaps in their diet or as proactive health measures against certain health conditions. Are you sure you are taking the right nutritional supplement specific to your health needs? Taking some time to assess your health needs can help you choose the best supplement for optimal health.But your question may be more basic: Do I really need to take nutritional supplements? We live in unique times. Stress, pollution, conveniently accessible processed foods, unhealthy eating habits and sedentary lifestyles overtime can take their heavy toll on our health. This may manifest itself in bouts of tiredness, unhealthy gain gain, digestive problems, insomnia, or a weak immune system. In addition to these common symptoms of poor health, each of us has exclusively individual health needs.Taking care of your body today is like investing in your health for tomorrow. Let's address some common reasons why many people do not take nutritional supplements. And those who do take nutritional supplements may also discover that you can benefit by changing or adding nutritional supplements to your diet as you assess your individual health needs.Let's begin with:

  • I do not need nutritional supplements. I eat healthy and get enough nutrition through my diet.I would suggest you do a simple exercise to confirm whether your diet is meeting your nutritional needs. Note down everything that you eat for two weeks, including the quantity. Check a nutrition table and track the nutrient value of everything you eat. After two weeks, work out your daily average and check your daily rating against your RDAs. You may be in for a slight shock! Statistics show that most Americans do not meet their nutritional needs. Lack of protein, too many carbohydrates. You might find that your diet lacks protein but is too high in carbohydrates. This is very common in the American diet. Cutting down on the carbs and supplementing your diet with spirulina or chlorella (high-protein content) will help fill this nutritional gap. Lack of fiber. Another common feature is lack of adequate fiber. Fiber supplements are available as an individual product or may be included as an ingredient in a whole food nutritional Supplement. Fiber is known to bind toxins in your GI tract and help speed its transit through your digestive system, thus minimizing their absorption in the body. Fiber is also known to promote healthy cholesterol and blood sugar levels. If your diet falls short on many RDA counts, consider taking a superfood supplement which includes multi-vitamins, minerals, protein, dietary fiber, probiotics and enzymes for good digestion.
  • I have a busy life. I've tried taking them, but my schedule does not allow me to be consistent. I travel a lot.If you lead a busy lifestyle, taking a nutritional supplement regularly will help you have the energy and concentration power you need to perform at your maximum best. You may be on the go all the time and miss out on meals. Nutritional supplements are available in convenient-to-carry individual packs. This is usually in powdered form to be mixed with water. You can carry packs with you any where you go, and use it any time you feel the need for an energy pick-up.It is important to attend to your health needs as a priority, in addition to the many other important demands in your life. A busy schedule can add stress to your life. Stress can increase the toxin levels in your body. Not only would your body need to be armed with B-complex, but nutrients like resveratol and omega 3s can help to increase your concentration and cognitive abilities. Green tea is also known to have soothing benefits for a tired mind.
  • I do not know which nutritional supplement to take. Take some time to assess your health needs. The simple exercise mentioned above will help you find your nutritional needs. You can either adjust your diet to meet your needs or introduce supplies to bridge the nutritional gaps. If you are still unsure, seek the advice of your doctor before you take any supplement.However, everyone can benefit from taking a multi-vitamin supplement. An effervescent multi-vitamin formula is the best since it allows 99% bioavailability. Look for one from a reputed company.
  • I take a multi-vitamin. I do not think I need to take anything else.As research on nutrition advances, there are more nutritional supplements available to strategically help you with specific health needs. Some might be formulated for health conditions you are facing or you may likely face because you are in a higher risk category for such diseases. These include: High cholesterol levels. If your cholesterol levels test high, or you have a family history of coronary disease, then you should look for herbal supplements that can help you maintain healthy cholesterol levels. Omega 3 supplementation is advisable for improved heart health. Look for a pharmaceutical grade fish oil. Other nutrients for heart health include resveratrol, cocoa and green tea. Some products contain a combination of all 3 for powerful antioxidant power that Promotes cardiovascular health. Diabetes. Green tea is also known to help support healthy blood sugar levels. Green tea supplements are available in various forms. Arthritis: Omega 3 fatty acids, along with other nutrients such as glucosamine sulfate, methyl sulfonyl methane (MSM), hyal joint have been well researched for their role in supporting joint health. Stress induced conditions. Stress is known to cause poor immune health and a host of health issues such as premature aging due to free radical damage. Antioxidants also help to reduce free radical activity. Free radical activity is the unstable activity of cells which can lead to their malfunction and malformation. Antioxidants help maintain normal cellular growth and repair of cells.
  • I'm scared I may overdose.It is very unlucky that you will overdose from nutritional supplements. Nutritional supplements do not provide you complete complete RDAs-just a portion of them. The rest you must get from eating a balanced diet.

Many health problems can be linked to nutritional deficiencies. For some this may mean that the road to better health may lie in improving nutritional habits. This is where nutritional supplements can play an effective role in supporting your health.Nutrition experts recommend that you get your nutrition from your diet as often as possible. Nutritional supplements are to be taken in addition to a well-balanced diet. A regular exercise routine can benefit your health as well. Discuss with your doctor about taking supplements that could strategically meet your individual health needs.

Enhancing Mind Power Through Positive Mental Attitude

By now you probably have discovered that life is not a bed of roses, every now and then it throws some unpleasantness your way. However how you deal with those hurdles is what matters and even dictates the kind of life you live. There are countless self-help books written on positive attitude and granted with great information on how to develop a positive attitude towards life. But you still haven’t been able to utilize the secret even after pouring yourself in to these books. You need to go beyond jumping from a book to another to actually changing in order to have the kind of mind power you desire.

Positive Attitude is not running away from reality or circumstances in life or lying to yourself but it is having the enduring belief that you have the ability to change challenging situations into situations you’d rather encounter. It’s about instilling an empowering. Whether you believe you can or cannot will determine all that follows. It is said if you believe you can or can’t, you are right in both instances. You can attempt to get away from things like a negative outlook, or you can make an effort to head towards something more positive.

Do not make earthquake declarations but take simple steps toward changing your outlook in life. For example rather than saying you want to leave a bad relationship focus on the kind of relationship you would want to be in and make practical steps toward it. If it is weight you want to lose, do not say I will be exercising an hour every day for the rest of your life. Decide to exercise for 30 minutes today. Min most cases it is the moment by moment that counts. Once you have achieved that pat yourself on the back, learn to be your own cheerleader. Those moments turn into hours then days, then weeks, months, years and then the rest of your life.

Live your own life and stop trying constantly to be the person others want you to be; you cheat yourself out of individuality and your own dreams. Decide what and how you want your life to be and plan your daily routine to include at least one or two elements that bring your goals closer. Remember you may not always be in control of the outside circumstances, but you definitely can control how you respond towards those circumstances. If you have a demeaning boss or colleague, make a conscious effort to tell yourself that his behavior can only upset if you allow it.

Every moment is precious regardless of what may be happening in your life. There is always a precious gift, or life lesson to be taken away from that moment. When tough moments come, embrace reality, pick up and handle it to the best of our abilities and learn something from the scenario. Again do not make life all about yourself. Learn to touch and influence other people’s life, you do not only bless others but also it leaves you feeling good about yourself. Enhancing mind power definitely determines the kind of success you achieve in Life.

Keep Your Headaches at Bay

Oh, my aching head! Does this sound familiar to you? Well, it might be since one of the most common medical complaints of modern man is an aching head. We all have had it in varying frequencies and intensities. In fact, both adults and children alike may suffer occasionally from this throbbing pain.

Headaches can be thought about by a number of reasons – tension, infection, allergy, injury, hunger, change in the flow of blood in the head or an exposure to offensive chemicals. A rough day in the office can bring about headaches as well as too much celebrating the night before can.

Fortunately, most heads respond well to self-care and can be treated at home using over-the-counter medications and some rest. Here are some other proven methods that you can follow to effectively treat headaches.

o Rest, rest and rest. One of the most effective treatments for headaches is taking a much – needed rest. Most of the time, you simply need to lie down and close your eyes for half an hour or so for the pain to magically disappear! This is especially true for migraine type headaches where sleeping or resting in a darkened room can be the only way to stop the pain.

o Hot or cold? To treat a headache, you can either use a hot or a cold compress and you can instantly start feeling the pain disappear. Just dip a clean washcloth in ice-cold water for a cold compress (or in warm water for a hot compress) and place it over your eyes or on the site of the pain. It is best to keep the compress on for at least half an hour for optimum results. Just be sure to maintain the temperature more or less constant by constantly dipping the washcloth in cold or warm water.

o Headache hats (an ice pack that surrounds the head) or an ice pillow (a frozen gel pack that can be inserted in a pillow) also provides great relief from headaches.

o Take a deep breath. Tension is one of the most common causes of headaches. In fact, about 90% of all heads are due to modern day stress. If this is the case, try to take a break. Think happy thoughts, relax and take a couple of deep breaths. You will instantly feel better!

o Go easy on the pills. While it is okay for you to take over-the-counter analgesics to stop the pain, being dependent on these pills may actually worsen your condition in the long run. Remember that these drugs can be helpful only when taken in limited quantities. If ever you feel the need to take them more than twice a day to stop the pain, it is time to see your doctor.

o Take an active path towards healthy living. If you have been smoking and drinking for quite some time now, you may be experiencing an increase in the sunset of headaches. This is because these two habits have been scientifically proven to set off migraines and cluster headaches. In fact, alcoholic beverages were found to contain tyramine, an amino acid, which stimulates headaches.

o Know what is causing your headaches. If you frequently suffer from headaches, keep a diary. Try to record when you have them, how painful it was (mild, moderate, severe or incapacitating), what foods you have ate and what you were doing prior to the attack. For women, it may be necessary for you to track your periods and your use of oral contraceptives or hormone-replacement medications. Try to pick up the patterns. You can use these records when you consult with your doctor.

These measures can be effective in treating occasional headaches in no time at all. But if you suffer from frequent headaches that can be classified as severe or incapacitating, you should certainly go see your doctor.

How Tens Machines Help Heal Faster – Electrotherapy Used Post Operatively

What’s the big deal you ask? Back in the late 70’s, early 80’s there was a movement in the U.S. to use tens machines post operatively for pain control. The most noticeable effect was on patients who had abdominal surgeries, thoractomies, and any procedure where there was a loss of muscle tone in the abdominal area. The mantra was the use of a tens machine immediately after surgery and, the incision was sewn, would help:

1. reduce pain,

2. decrease need for pain meds,

3. decrease time before rehabilitation exercises like range of motions could resume,

4. reduce pain from bloating, gas.

There were several problems in trying to get a program started in hospitals.

The one big obvious is there was not a billing code to reimburse the facility for time, materials and use of the tens machine. Obstetric use of tens machine for labor and delivery was being used in Europe extensively, but not so in the U.S. other than by physical therapist Moms with access to a tens machine. In the U.S. without a billing code the use of the machine, cost of labor and expertise, and the sterile electrodes cost were being undergone as a “loss leader”. Unfortunately the thinking at the time was tens was indicated only for “chronic pain” and an operation was not classified as “chronic” so there was no coverage. In the U.S. the use of tens therapy post operatively died and was overlooked for almost 30+ years.

What was not known then was the tens therapy could not only be effective for pain as previously thought, but the use of positive and negative charges of electricity ( what tens machine delivers) could accelerate tissue repairs. As a few clinicians and researchers developed the knowledge and did the studies it became obvious that if one wanted to reduce the time of incapacity and loss of function, the use of tens electrotherapy would help. Electrotherapy became main stream in using units to heal non-fractures. The book, “The Body Electric” by Dr. Robert Becker moved the application of tens type machine to heal fractures to main stream orthopedic use. To heal bones faster, and in many situations to heal bones rather than amputate, became the main reason for using tens type “bone healing machines” with bone fractures.

Electrotherapy machines were being used and had been shown to also heal bedsores, decubitus ulcers in the 70’s. The form of electrotherapy was called “high voltage”, later becoming “pulsed galvanic stimulation”. In all the machines whether for pain, for bones, or for soft tissues the commonality of electrotherapy was using the positive and negative charges to accelerate repair for tissue and for sensory input for pain. Today the standard form of electrotherapy that was exclusively reserved for the clinic is interferential therapy. Today a patient can do, as with a tens machine, and take an interferential unit home for personal use whether pain or tissue healing. The most useful form of take home electrotherapy machine is a unit with both tens and interferential functions.

Using tens machines post-operatively languished form the early 80’s to present day.

Today I’m encouraged to see that many post operative orthopedic procedures involve the application of tens machines to patients for pain control. The physician ( or the manufacture’s rep.) is applying the unit while the patient is sedated, well before the pain cycle begins. The patients are being stimulated 24/7 and pain is reduced. That is good.

My personal opinion though is the main benefit being gained is still not being acknowledged. It is the tissues are regenerating faster than they normally would and the patient is healing faster than ever. As read about and shown repeatedly, positive and negative charges are what excites our body to repair itself, whether bone tissue, soft tissue or heaven forbid the discussion, but the mating of sperm and egg cells. The process of rejuvenation is one of basic physics and the charges are the excitator to start or accelerate cellular growth and division. Greater rate of growth means shorter rehab. and faster healing over time.

Finally electrotherapy is gaining the recognition for healing and that is good.

What is bad though is always only if someone is paying for gain, when the best would be for just plain helping patients heal faster with less pain and for the benefit of good health care. The knowledge is there, results are there, but the reimbursement processes are hampering full use of electrotherapy for better human health.

The Fifty Commands of Jesus

In many of my articles I speak about the commands of Jesus. I have found he had at least fifty so here is a list of them in an original list my mother typed up for your reference. There are many benefits to obeying Jesus.

The fifty commands of Jesus

1 Don’t call Jesus Lord when you don’t obey Him. Lk 6:46, Mt 7:21.

2 Build on the rock of obedience to Jesus otherwise you will fall. Mt 7:24-27, Lk 6:47-49.

3 Worship God alone. Mt 4:10b, Lk 4:8.

4 Follow Jesus. Mt 4:19, 11:28-30, Mk 1:17, Jn 1:43,12:26, 10:27, 21:22b.

5 Be salt and light to this world. Mt 5:13-16 Mk 9:50, Lk 11:33, 14:34. Jn 3:21.

6 Don’t call your brother a fool. Mt 5:22, 12:36.

7 Practice instant reconciliation. Mt 5:24-25.

8 Do not look with lust at another this is adultery in the heart. Mt 5:27-28.

9 Do not divorce and marry another, this is adultery. Mt 5:32, 19:9, Mk 10:11-12.

10 Don’t swear an oath. Mt 5:33-37.

11 Do more than expected, go the 2nd mile. Mt 5:38-41.

12 Give to those that ask. Mt 5:42, Lk 6:30, 38.

13 Love, bless and pray for your enemies. Mt 5:43-48, Lk 6:27-29.

14 Quietly do good for God’s praise alone. Mt 6:1-4.

15 When you pray, fast or give do it secretly. Mt 6:5-6.

16 Don’t use vain repetitions when praying. Mt 6:7-8, Mk 12:40.

17 Pray to God the Father. Mt 6:9, Jn 16:23-24.

18 Don’t be anxious. Mt 6:25-32, Lk 12:22-30, Jn14:1, 16:33.

19 Store your riches in heaven not on earth. Mt 6:19-21, 33, Lk 12:21, 31-34, Jn 12:25.

20 Judge not that you may not be judged. Mt 7:1-5, Lk 6:37, 41-42, Jn 7:24.

21 Keep asking, seeking and knocking. Mt 6:9-11, 7:7-11, Lk 11:9-13.

22 Treat others as you like to be treated. Mt 7:12, Lk 6:31.

23 Don’t waste time on argumentative people. Mt 7:6.

24 Forgive others. Mt 6:12, 14-15, 18:21, Mk 11:25-26, Lk 11:9-13.

25 Let the dead bury their dead. Mt 8:22, Lk 9:6a.

26 Don’t fear people-fear God. Mt 10:28, 16:23, Lk 12:4-5.

27 Confess Christ before men. Mt 10:32-33, Mk 5:19, 8:38, Lk 9:26, 12:8-9.

28 Take up your cross. Mt 10:38-39, 16:24-26, Mk 8:34-37, Lk 9:23-26, 14:26-33.

29 Beware of hypocrisy and greed. Mt 15:6-9, 23:28, Lk 6:41-42, 12:1b, 20:46-47.

30 Privately rebuke a brother and if he repents forgive him. Mt 18:15, Lk 17:3-4.

31 Pay your taxes and give to God what is his. Mt 22:21, Mk 12:17, Lk 20:25, 21:4.

32 Love God and others. Mt 22:37-40, Mk 12:30-31, Lk 10:27, Jn 15:12, 13:34-35.

33 Keep alert and watch for the 2nd coming. Mt 24:44,46, 50-51, Mk 14:62, Lk 12:35-40, 21:27-28.

34 Honour God with all that you have been given. Mt 25:14-31, Lk 18:18.

35 Minister to others as you would to Jesus Himself. Mt 25:34-46.

36 Preach the Gospel and teach obedience. Mt 28:20, Mk 16:15, Lk 9:60b, Jn 21:15b, 16b, 17b.

37 Repent of your sins. Mk 1:15, Lk 13:3,5, Lk 15:7,10, 18-24.

38 Believe in Jesus Mk 16:16, Lk 9:35, Jn 12:36, 6:29, 20:29, 14:6.

39 Have child like faith. Mk 10:15, Lk 18:17, Mt 9:29.

40 Don’t sell things in God’s house. Mk 11:15-17, Jn 2:16.

41 Rejoice when you are persecuted. Lk 6:22-23.

42 Don’t be distracted from hearing God’s Word. Lk 10:38-42.

43 Act with compassion and not prejudice towards others. Lk 10:30-37.

44 Invite the poor to eat with you. Lk 14:13-14.

45 Humble yourself & take the lowest position Lk 14:8-11, 18:13-14, Mt 23:12, 19:30.

46 You must be born again. Jn 3:3, Jn 3:5-8.

47 Live in Me and live in My love. Jn 8:31-32, Jn 15:4, 9

48 Don’t covet your bother’s blessing Lk 12:13-15, 15:29-30

49 Be baptised Mt 29:19, Mk 16:16

50 Strive for perfection Mt 5:48, Jn 15:14

How to Realize the Reasons to Eat Healthy

Nowadays staying fit and healthy is important for each and every one of us without any exception. It has become the necessity of human life in the modern times. This issue is considered and taken seriously not only by females but also by men and is not limited to any society but is becoming the concern for the world at large.

However there are majority of individuals, our teenagers topping in this category, who are not in the habit of eating healthy diet. How to realize the reasons to eat healthy is the main question.

Numerous reasons can be accounted as the reasons for eating healthy food but some of the most illuminating are discussed here:

o    By having a healthy diet, the person will look fit and he himself will feel good. Even in the hectic everyday schedule looking good is becoming pre-requisite for any work even if it means going to work, party or even strolling outside your home.

o    It reduces all the fats in the body and also works for a healthier and glowing skin. The injurious effects and the dangers of high cholesterol level and fats are no longer a secret. The whole world is aware of the harms of increasing fats in their bodies. Hence due care must be taken in choosing your diet.

o    A balanced diet also works against any kind of diseases present in the body. A proper nutritious diet will furnish you with the calories and the nutrition necessary for your body. These in turn would strengthen the immune system of the body giving you protection and shield from many diseases like infections.

o    Without any shadow of doubt proper and healthy diet will equip you better energy so that you can face your everyday challenges in a better fashion. The working of your mind also depends on the body conditions. A tired body can’t solve any problem for a fact.

o    Another benefit resulting indirectly from eating healthily is that you might inspire someone else into following your healthy diet routine. No matter what anyone says but all of us search for source of inspirations I our everyday life.

o    Proper exercises and physical training along with a healthy diet reduces the stress level which is the concern of today for everyone. 

My New Knee And The Physiotherapy

The physiotherapist had an integral part in the process that lead to my knee replacement and in the recovery process. So I feel it is important to detail his part in the whole scenario that was my knee replacement.

Before the operation:

In July 2007, mild pain and sorrowness began to occur often on the inside of my right knee. An x-ray found that the deterioration found years earlier had increased particularly on the inside front section of my knee near my knee cap. My GP advised me to go to my physiotherapist to get exercises to strengthen the knee. The physiotherapist wave me a series of exercises to strengthen the muscles on the inside of the knee to protect the damaged part of my knee. These exercises were to be done on both knees. I did these exercises usually on the bed each evening. At first, I found them difficult mainly because I lacked the strength in the muscles I was aiming to improve. I soon found them easy and comfortable to do taking less than 15 minutes to complete the routine.

The problem with my knee became serious in September 2012. I developed significant swapping of the knee and upper calf. There was often an ache around the knee and down the leg. The swelling would reduce after significant rest but would flare again after sustained exercise with an accompanying ache around the knee and calf. A new x-ray was ordered. It showed very significant deterioration to the knee that indicated I should see a specialist about a knee replacement and return to my physiotherapist for exercises to strengthen my knee still further.

The physiotherapist wave me a series of exercises to strengthen the knee muscles further and advised that I should ride a bike 20 to 30 minutes a day on an easy course as this would increase the strength of the muscles around my knees rapidly, causing little or no further damage to my knee. I saw him again a week later. He noticed quite a significant improvement in my muscle strength around my knee in just that week.

In hospital:

The hospital, which I went to, has prepared a booklet on the whole process surrounding the operation including a list of the exercises to do while in hospital. It included diagrams and a detailed explanation of how to do each exercise.

The operation entailed cutting an incision, pushing back the muscles, cutting the bones above and below the knee, inserting and gluing the artificial knee to the bones, returning the muscles to their rightful place and stitching up the wound. It was a major operation.

The most important reasons given to me for the exercises was to prevent a blood clot from forming. To me, that was a motivation to get going on the exercises / physiotherapy ASAP.

Other reasons for the exercises were to:

• Control the swelling;

• Fully straighten the knee;

• Bend the knee to at least 90degrees before you went home;

• Gain greater control of the muscles around the knee;

• Teach you

o How to get in and out of bed and a chair;

o How to use a walking aid and crutches;

o How to walk up and down stairs.

As well, the physiotherapist would have organized any equipment you might need at home eg special chair, toilet seat, crutches and so on. He / she also talked about the exercise program at home.

At Home:

I returned to my personal Physiotherapist after returning home. Here I want to discuss the post-hospital work he did with me.

The exercises I used in hospital were replaced by a new set by the physiotherapist. These were to

• Increase flexibility;

• Correct my walking action;

• Increase my knee bend up to 130 degrees, if possible;

• Straighten out my knee;

• Soften the skin around the scar and my calf by massaging in cream to aid this;

• Help reduce the swelling; and

• Improve my balance.

The exercises changed as my recovery continued. Each consultation started with the physiotherapist watching me walk up and down an aisle to check on improvement. He emphasized the "heel and toe" action that was necessary.

The exercises he gave me were to be done daily. I did them in short bursts which mean I neverave myself myself a chance to get bored or to overdo it and cause pain to my knee.

At six weeks, he advised me to start riding a stationary bike. I was to ride it in two ways, first with knee bent and second sitting high enough to stretch my leg out fully. I aimed at 300 revolutions of the pedals each time with a minimum workload. In the weeks that followed this was a daily chore.

At eight weeks, he encouraged me to begin using the road bike. I found I needed to sit high on the bike to prevent any pain in the knee. I kept to a thirty minute limit on the road bike traveling on mostly flat courses.

As I began to walk further and further at a time I noticed my knee cap began to click often. So the physiotherapist began manipulating the area around the kneecap to loosen up the muscles around the kneecap.

In the period directly after the operation, I visited the physiotherapist weekly for the first couple of months. Then the visits became fortnightly and now, at 6 months we are back to a monthly visit for the last two visits. My physiotherapy is now at an end although my exercise period will continue.

The physiotherapy I had before and after the operation made a significant contribution to the ease and speed of my recovery.