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Health Update:

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Reduce Your Stress - Some stress can be a good thing. It’s your body’s way of preparing for a challenge, such as giving a presentation. But a steady stream of stress can be bad for your health. Studies show it can even weaken your immune system - your body’s system for fighting disease and illness. Reduce your stress by avoiding whatever stressors you can. Take the time to relax and do things you enjoy. Get A Pet - Studies have found that having a pet can help reduce blood pressure, lower cholesterol levels, and improve heart health. One study showed that having a dog can help improve immune system development and may reduce the risks of allergies in children.

How To Improve Your Immune System

Build A Strong Social Network - We all know friends are important, but strong social ties can also have a big effect on your health. A recent study found that people with strong relationships were 50% more likely to survive than those with poor social ties. To broaden your social network, try volunteering, taking a class, or joining a group that interests you. And

be sure to nurture the bonds you already have. Keep A Positive Attitude - Positive thoughts can give your immune system a healthy boost. To increase your optimism, take time to savor the things you enjoy, look for the silver lining in difficult situations, and try not to dwell on negative thoughts. Be grateful for what you have. Avoid Empty Calories - Processed foods such as fast foods, snack foods, candy, and soda don’t provide much in the way of vitamins, fiber, or other nutrients. Instead, choose nutrient-rich foods such as vegetables, fruits and whole grains. Keep Your Body Moving - One simple way to strengthen your immune system is by exercising. Getting regular exercise can also reduce stress and help lower your risk of osteoporosis, heart disease, and certain types of cancer. You get the most benefit when you exercise at a moderate level a few times a week. Kick The Nicotine Habit - Here’s another reason to give up smoking - it weakens your immune system. According to the U. S. Surgeon

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General, even low levels of exposure to tobacco can cause health problems, including heart attack, stroke, and asthma. Wash Your Hands - One of the easiest ways to help your immune system fight illness is to wash your hands regularly. Be sure to use soap and clean running water, and wash for at least 20 seconds. If you don’t have access to soap and water, use an alcohol-based hand sanitizer that has at least 60% alcohol. Get a Good Night’s Sleep - Without enough sleep, your immune system may not have the resources it needs to fight off illness. Most adults need about seven to nine hours of sleep each night.

Flu Shots:

What You Should Know Your immune system fights infection by producing antibodies. Think of your immune system as a large memory storage unit. Within this memory storage unit is a list of which antibodies have successfully fought and killed different forms of infection. When new infections are introduced to your body your immune system searches this list to locate antibodies. When you get a flu shot, you are introducing a new strain of influenza virus to your body. The purpose is to force your body to fight against the virus. But what you should realize is that the flu shot contains the flu. This means when you get this shot, you will get the flu. Your body will start to produce the necessary antibodies to fight and kill this virus. Unfortunately it will take roughly a week for this to happen. In the mean time, you will get the flu.

ies, it will remember which antibodies to produce should you get the flu again. However, realize that this will only occur if you contract this specific strain of influenza virus. You are not protected against any other strain of influenza virus other than the one for which you received the shot. When the CDC makes the decision to distribute these flu shots they consider the three most popular strains of influenza viruses. These three are the only ones distributed. If you contract any other strain, yes, you will get

sick and no, you are not protected. These flu shots are not guaranteed protection against the influenza virus. They are merely a precaution to aid in preventing it. You should still take all necessary precautions. Wash your hands frequently. Cover sneezes and coughs with a tissue. Try to avoid other people who you know are sick with the flu. Take Vitamin C, Vitamin E, beta carotene, zinc, and selenium.

Health Myth: Going Out With Wet Hair Will Make You Sick. According to studies, you will not catch any more colds going outdoors with wet hair than you will if it is dry. In fact, these studies show that it is not the cold that actually causes an individual to catch a cold. The common cold is transferred from one person to another by airborne pathogens. It is these pathogens or germs that cause the spread of the common cold. You can catch the common cold from touching a surface that was touched by an infected person also. To prevent contamination you should wash your hands frequently with antibacterial soap, avoid individuals with colds, and cover your coughs and sneezes. Spray surfaces that are used often with Lysol disinfectant spray.

What is good in regards to getting this shot is that once your body produces these antibod-

Orajel. By rubbing Orajel on their gums it decreases swelling and inflammation of the gums Motrin and Tylenol. These oral suspension medications will relieve the pain of teething as well as lower fevers often associated with teething. This will help your babies sleep and allow you to get some much needed rest in the process.

Best Remedies for Teething Pain Teething is stressful for both you and your baby. It makes resting nearly impossible, as your baby’s swollen gums throb and ache constantly. This often causes your infant to be fussy, irritable, and restless. For first time mothers especially, it is often hard to cope with the unknown. But take heart new mothers, this is a natural process and as the saying goes, this too shall pass. The following are remedies both topical and natural to relieve your baby’s pain.

Frozen teething rings. Teething rings that are freezable will serve several purposes in soothing a teething baby. First the ring is designed with small bumps that rub the gums. Secondly the coolness from the internal liquid will relieve swelling of the gums. These rings are cool but not as cold as an ice cube providing a better temperature.

gentle massage action will relieve the itch as well as the irritation. Plus the tooth and gum cleaner will protect your finger in the event your baby was to bite down too hard. Vanilla extract. Use a tiny amount of vanilla extract. Rub this small amount on your baby’s gums. First the vanilla itself is calming and will help your baby to sleep. Secondly the trace amount of alcohol in this extract will numb baby’s gums.

Cold wet washcloths help also. Allow your child to simply chew on the cool wash cloth. This will cool down their gums and satisfy the need of your baby to put things in his or her mouth. Massaging their gums with your finger is also helpful. A tip if you opt to try this option is to place an infant tooth and gum cleaner on the tip of your finger. This will allow the soft bristles to rub and massage the gums. Often times the gums of a teething baby will itch as the tooth breaks through the gum line. This

take off your gloves, your hands will be soft and smooth because of the combination of the heat from the water and the lotion.

Care for Your

Hands Beautiful hands say a lot about the way a person takes care of themselves. Make your hands beautiful and learn how to take care of them properly in a few simple steps. 1) Protect your hands. Whenever you do housework, such as scrubbing the bathtub or washing the dishes, always wear rubber gloves. This is really important because the harsh chemicals in cleaning products can destroy the appearance of your hands. Keep a bottle of lotion next to your dishwashing detergent. Rub lotion on your hands before putting on the rubber gloves. Use warm water when you wash dishes. When you

2) Apply lotion to your hands at least once a day. Choose a lotion that does not have any harsh perfumes and that is made from Vitamin E or Aloe. Natural ingredients are better to keep your hands looking beautiful and smooth. 3) Once a week, rub a small amount of olive oil on your hands and give your hands a mini hand massage for a few minutes. Olive oil has been a beauty secret for many years. Olive oil will help to replenish moisture to your hands and the massage will help to improve circulation. Relax for a few minutes after the massage and avoid touching your belongings with your hands for a few minutes. 4) Drink more water. This will improve your skin in general, including the skin on your hands. 5) Always have a nail file on hand. This will be one of your greatest beauty tools.

Whenever there is a tear in a fingernail, fix it immediately with your nail file. Choose a high-quality glass nail file. It will be a onetime investment that will go a long way in keeping your fingernails and hands beautiful. Cheap nail files destroy your nails. Rub lotion onto your nails and cuticles after you file. 6) Exfoliate your hands. First wash your hands in warm water to soften up the cuticle areas around the nails and to open up pores in your hands. Mix about a handful of raw sugar that you can purchase at the grocery store with either olive oil or baby oil. Add enough just enough oil to the sugar so you can make a paste. Rub the sugar mixture onto your hands and in between the fingers and around the nails. Leave the sugar scrub on hands for two to three minutes and then wash and lotion hands for a more youthful, manicured look, and if you want, just add clear polish to the nails. It is easier to exfoliate in showers or over a sink for easier cleanups. Toss away any excess unused sugar. Do not reuse for sanitary reasons, and stop using if you are allergic to any of the ingredients.

Take a Little

Time Out Massage is one of the oldest healing arts dating back over 3,000 years ago. Ancient Hindus, Persians and Egyptians applied forms of massage for many ailments. Today, the benefits of massage are varied and farreaching for not only physical rehabilitation programs but beneficial for many chronic conditions, including low back pain, arthritis, bursitis, fatigue, high blood pressure, diabetes, immunity suppression, depression, and more. Also, as millions of people will attest, massage also helps relieve the stress and tension of everyday living. One of the most common techniques used is the Swedish massage, which is often a baseline for practitioners. In a general Swedish massage, your session may start with broad, flowing strokes that will help calm your nervous system and relax exterior muscle tension. As your body becomes relaxed,

pressure will gradually be increased to relax specific areas of tension in your body. Often, a light oil or lotion is used to allow your muscles to be massaged without causing excessive friction to the skin. The oil helps hydrate your skin. If you are uncomfortable in any way, you should immediately communicate this to your therapist so that another approach may be taken. Most people feel very relaxed after a massage. Some experience freedom from longterm aches and pains developed from tension or repetitive activity. After an initial period of feeling slowed down, many people often experience increased energy, heightened awareness, and greater productivity, which can last for days. Since toxins are released from your soft tissues during a massage, it is recommended you drink plenty of water following your massage.

ally in your healthcare program. Experts estimate that upwards of ninety percent of disease is stress related. And perhaps nothing ages us faster, internally and externally, than high stress. While eliminating anxiety and pressure altogether in this fast-paced world may be idealistic, massage can, without a doubt, help manage stress. So why not Take A Little Time Out and pamper yourself with a massage... You won’t regret it!

There is no denying the power of massage therapy. Regardless of the adjectives we assign to it (pampering, rejuvenating, therapeutic), or the reasons we seek it out (a luxurious treat, stress relief, pain management); massage therapy can be a powerful

Stay Healthy with Your Pet

Most pet owners don’t need reminding. Animals make people feel good. But we’re talking about more than feeling glad they’re around. Your favorite animal can make you healthy and help you stay that way. It only takes 15 to 30 minutes with a dog or cat or watching fish swim to feel less anxious and less stressed. Your body actually goes through physical changes in that length of time making a difference in your mood. The level of cortisol, a hormone associated with stress, is lowered. And the production of serotonin, an important chemical associated with well-being, is increased. Reducing stress saves your body

talk for as long as you want to talk. Taking care of a pet, i.e. walking with it, grooming it, playing with it, takes you out of yourself and helps you feel better about the way you spend your time. Research has shown the long-term benefits of owning a cat include protection for your heart. Over the 20 years of one study, people who never owned a cat were 40% more likely to die of a heart attack than those who had. Another study showed that dog owners had a significantly better survival rate one year after a heart attack. Overall, pet owners have a lower risk of dying from any cardiac disease, including heart failure.

a lot of wear and tear. You still have to watch your weight and exercise. But having a pet can help you manage your blood pressure. In one study of 240 married couples, pet owners had lower blood pressure and lower heart rates during rest than people who did not own a pet. Another study showed that children with hypertension actually lowered their blood pressure while petting their dog. Therapists have been known to prescribe a pet as a way of dealing with and recovering from depression. No one loves you more unconditionally than your pet, a pet will listen to you

People who own dogs tend to be more physically active and less obese than those who don’t. Taking your dog for a daily 30-minute walk will keep you moving and ensure that you meet the minimum recommendations for healthy physical activity. Two 15-minute walks, one in the morning and one in the evening, will do the same thing. And after that, just playing fetch in the back yard with your dog will earn you healthful dividends. If you don’t have a best friend waiting for you when you get home, you might want to think about rescuing a pet from your local shelter. Remember........by adopting a dog or a cat, you’ll have a friend for life!

mind that there are ways to treat it. One encouraging factor is that seniors can improve balance and prevent falls with simple exercises. Below are some of these exercises. In the beginning, for safety, hold onto a table or chair with both hands. As you progress and your balance improves, you can decrease the amount of support by using one or no hands.

Balance Disorders In Seniors Having good balance means being able to control and maintain your body’s position, whether you are moving or remaining still. An intact sense of balance helps you: 1) walk without staggering, 2) get up from a chair without falling and 3) Climb stairs without tripping. As people grow older, they may have difficulty with their balance and it is one of the main reasons older people fall. Falls and fall-related injuries, such as hip fracture, can have a serious impact on an older person’s life. If an older person falls, it could limit their activities or make it impossible to live independently. As a result, many older people often become more isolated after a fall. Balance disorders are caused by several different conditions. Disturbances of the inner ear are a common cause. Balance disorders may also be caused by heart problems, head injury, medication, or problems with blood circulation. There are many types of balance disorders. One of the most common is benign paroxysmal positional vertigo, or BPPV. With BPPV, you experience a brief, intense feeling of vertigo that occurs when you change the position of your head. You may also experience BPPV when rolling over to the left or right, upon getting out of bed in the morning, or when looking up for an object on a high shelf. BPPV is more likely to occur in adults 60 and older. In BPPV, small calcium stones in the inner ear become displaced, causing a person to feel unsteady. While the actual cause of BPPV is not known at this time, it is believed to be as a result of an inner ear infection, head injury, or aging. If you feel you have a balance disorder, you should consult with your doctor and bear in

Exercise One - Stand directly behind a table or chair and place your feet slightly apart. Lift one leg six inches out to the side. Hold this position for 10 seconds. Repeat with the opposite leg. Exercise Two - Stand directly behind a table or chair and place your feet slightly apart. Slowly bend one knee toward your chest lifting your foot six inches off the floor. Hold this position for 10 seconds. Exercise Three - Walk while placing the heel of one foot just in front of the toe of the other. Hold onto a table or counter while trying this. Exercise Four - While holding onto a chair or table, stand on one foot, then switch feet.

Seniors... Are You A Couch Potato? Exercise, and the lack of it, is a crucial factor in determining the level of well being among our 35 million older Americans. Physical inactivity is a national epidemic among all ages, but for seniors it leads to debilitation, depression and decreases in energy, strength and self-esteem. Years of sedentary living contribute to diabetes, heart disease, high blood pressure, arthritis, and osteoporosis. But even a moderate exercise program can bring improvements to all these conditions. And it is never too late to start one. Physicians recommend regular exercise to patients who suffer from arthritis, fibromyalgia and other conditions that lead to stiffness. Heart disease is the most expensive outcome of physical inactivity for seniors and it is the heart that health experts tell us most needs to be exercised regularly. Cardiovascular fitness can be achieved through a daily habit of 20 minutes of vigorous activity, 30 minutes of moderate activity, or 60 minutes of light activity.

work at a higher rate to supply oxygen to muscles. Examples are: brisk walking, jogging, swimming, biking and dancing. More moderate types of aerobic activity include yoga, calisthenics, Tai Chi, water aerobics and even vacuuming. If your schedule won’t permit 30 minutes of solid exercise, the same health benefits can be gained through several short periods throughout the day that add up to a half hour. Every day include some stretching exercises. When done consistently, stretching allows you more freedom of movement in all your daily activities. For each one, stretch slowly, hold for 30 seconds, and then relax. As you become more comfortable doing stretches you will want to push yourself a little farther, but never to the point of pain. The form of exercise program you choose is less important than the time you choose to begin: NOW! Check with your physician before embarking on a program, and then create a routine that addresses cardio respiratory fitness, muscular strength and endurance, and flexibility. Remember to increase your intake of water or other non-caffeinated beverages when you increase your exercise. Adequate hydration is important all year round, not just in warm weather. Start out with realistic goals, exercise moderately at first, then build up to longer periods and more challenging activity. Over time you will notice improved stamina and strength, higher energy levels, and elevated moods. If you need to be pushed a little, find a partner to exercise with. Having a regular walking buddy, for instance, is a good way to motivate you to enjoy the easiest and cheapest form of healthy exercise there is. Results take time, so don’t quit before you have the chance to experience the rewards of increased fitness, better health, and enhanced mental well being. Make real exercise something you do without question, a daily habit as important as brushing your teeth. Still sitting on your couch? What are you waiting for? Get moving!

Aerobic exercises make the heart and lungs

Healthy Facts • Women have a better sense of smell than men. • The human brain has the capacity to store everything that you experience. • When you take a step, you are using up to 200 muscles. • Your ears secrete more earwax when you are afraid than when you aren’t. • The adult human brain weighs about 3 pounds.

• Contrary to popular beliefs, chocolate does not cause acne. • By the age of 60, most people have lost 50% of their taste buds. • A man once sued his doctor because he survived his cancer longer than the doctor predicted. • A fetus develops fingerprints at eighteen weeks. • 25% of your bones are located in your feet. • Dating back to the 1600’s thermometers were filled with Brandy instead of mercury. • Every time you lick a stamp, you’re consuming 1/10 of a calorie!

• Lack of water is the #1 trigger of daytime fatigue. • Our right lung takes in more air than our left lung. • Stress can result in more headaches as a result of the body rerouting blood flow to other parts of the body. • Men are twice as likely to be binge drinkers as women. • Dieters who sleep more take off more fat than those who sleep less. • Wearing headphones for an hour increases the bacteria in your ear 700 times. • Our eyes are always the same size from birth, but our nose and ears never stop growing. • It takes approximately 12 hours for food to entirely digest. • The lifespan of a taste bud is ten days. • Dentists have recommended that a toothbrush be kept at least 6 feet away from a toilet to avoid airborne particles resulting from the flush. • Men get hiccups more often than women. • Your stomach produces a new layer of mucus every two weeks so that it doesn’t digest itself. • It is almost impossible to sneeze with your eyes open. It is a defense mechanism that has evolved to protect our eyes from bacteria and debris. • It takes about 20 seconds for a red blood cell to circle the whole body. • Fingernails grow nearly 4 times faster than toenails. • Every day, the average person swallows about a quart of mucous. • During a typical human life span, the human heart will beat approximately 2.5 billion times. • Deep breathing gives you health benefits similar to aerobics. 14

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Facial Exercises For a Firm Neck

side and hold for five seconds. Come back into the middle. Tilt your head to the left side and hold for five seconds, then come back into the middle. Repeat this on both sides for three sets. You should feel the stretch in your neck during this exercise.

can do to target the neck area and reduce sagging skin.

Some effective exercises to help tone the neck and throat and reduce sagging are: •

•

acial muscles lose elasticity over time and as a result you may begin to notice some wrinkles around the eyes and face. Another problem you may begin to notice is loose sagging skin around the neck and throat area as this area tends to show age faster than other areas of the face. Many people will resort to expensive and invasive surgeries to reduce the sagging skin around the neck. However, there are some great exercises you

•

Sit on the floor and have your legs folded comfortably and your back straight. Slowly tilt your head backwards and hold this position for 10 seconds. Return head to the forward position. You should feel the stretch in the jaw line as you do this exercise. Repeat for five sets. Stay in your sitting position, relax your shoulders and look straight ahead. Turn your head slowly to the right and have your chin even with your shoulder. Hold this position for five seconds and then return to looking straight ahead. Repeat on the left side so you are looking left and your chin is even with your left shoulder. Hold for five seconds and then return to the facing forward position, Repeat this exercise three times on both sides. While still in the sitting position, keep your head facing forward and your shoulders relaxed. Tilt your head to the right

•

For the next exercise you want to be on your hands and knees. Drop your head down toward the floor and keep your neck, spine and elbows straight. Slowly inhale. Exhale slowly and as you do so curve your back downward and lift your head upward. Repeat this five times.

•

Sit on the floor again facing forward. Tilt your head back slowly and move your jaw up and down. Hold this position for ten seconds then return to the forward facing position. Repeat this three times.

These simple exercises are very effective for toning and tightening the muscles in the neck and throat area. If you do these exercises every day you will build stronger muscles that will give you a more youthful appearance and you should see results in a couple of weeks.

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The Benefits of Swimming Swimming is the ultimate exercise option. Not only is swimming a fun summer activity, it also works several muscle groups that are hard to reach with other exercise routines. Benefits: • Swimming creates overall strength and boosts endurance. • It is essential in rehabilitation of sports-related injuries. It benefits knee injuries the most.

• Swimming burns three calories a mile per pound. On average, you burn 900 calories, if you swim one mile. • Swimming is great for your posture and enables you to become more flexible. • Swimming longer lowers your respiratory rate and allows your heart and lungs to work more efficiently. • It tones both your upper and lower body, as you use nearly all muscle groups at once. Breaststroke, backstroke, and freestyle swimming are the best options to achieve whole body conditioning. • This exercise does not place stress on your

joints or bones. It does not present a high risk of injury like other exercise programs. • Swimming is considered a low impact exercise. It strengthens the abdominal muscles and shoulders. • Swimming improves blood pressure. It also lowers the risk of heart disease and stroke. • Swimming has relaxation properties and is known to relieve stress. • Swimming is great for treating arthritis. • It provides an aerobic workout, when the swimmer is submerged from the neck down in water.

Reflexology Reflexology is a non-invasive therapy that has a documented history dating back 5000 years. It was known in ancient China and there are paintings on the wall of the tomb of Ankhamor (a physician to the Pharaoh) in Saqqara depicting its use around 2500 B. C. The term “Reflexology” is a relatively recent one as the therapy was re-discovered in the western world in the early 20th century. There are approximately 7200 nerve endings on the feet and these are believed to relate to various organs and glands within the body. Through reflexology a mirror image of the body has been mapped on the feet and it is thought that pressure applied on specific reflex points on the feet may affect the corresponding part of the body. The body has its own powerful healing response; reflexology aims to stimulate this into normal functioning and once achieved, helps to maintain proper balance. It can speed up circulation and also induce a deep feeling of overall relaxation. Conditions many people have reported responding well to reflexology include: Stress • Insomnia • Migraine • Back Pain Arthritis • Circulatory disorders What techniques are used in reflexology? Pressure is applied to the feet and hands using specific thumb, finger and hand techniques. Stretch and movement techniques are utilized to provide relaxation to the foot. Oil, cream and lotion are not utilized in traditional reflexology work. You, yourself, can most easily provide reflexology work frequently and consistently, using self applied techniques to break up the stress patterns in your feet and hands. Apply pressure simply using a foot roller or, for the hands, a golf ball. It is easy to do reflexology while doing other activities. Put a foot roller under your desk at work, use a golf ball on your hands while waiting for the kids at school or do either while watching television. Be creative in how and where you apply techniques but be consistent. Obviously, professional Reflexologists are available to you but always bear in mind that a Reflexologist cannot diagnosis or prescribe. Also remember reflexology is an adjunct to medical help not a replacement for it and always seek medical help if you have an urgent or acute problem.

exercise, we hardly have time. Why not take a look at some common and refreshing exercises that can keep you fit all day long. These can be done even at your work place during your micro breaks and short breaks:

Exercises For Computer Users Even if your work environment suits all of your requirements and comfort levels, it may still lead to unwanted stress and strain if good habits are not cultivated. Prolonged, static postures will inhibit blood circulation and take a toll on your body. While working on the computer, your body is at rest and gets, typically, no type of Ergonomic Exercise (ergonomic meaning: the study of people’s efficiency in their working environment). It seems we have time for anything and everything but when it comes to workouts or

Eyes - Focus both eyes to your sides together. Do so to the left and right sides alternately five times each, without turning your neck or head. Similarly, do so to top and bottom five times each alternately. Rotate your eyes as to form a circle, both eyes focusing together at each point, five times in the clockwise direction and five times in the counter-clockwise direction. This exercise can be done at your own pace.

Exercise. The number of times can be reduced according to your health and convenience. Back - Stand straight in the attention posture. Breathe in while you bend back and come back to the normal position while you breathe out, bend back as much as possible without straining your back. Try to do this ten times. Raise both hands up while you breathe in and bend down to touch your toes without bending your knees while you breathe out. Don’t try to touch your toes in the beginning as it might hurt your back Other exercises you may wish to try at your desk are:

Neck - Breathe in, turn your neck to your right side and bring back to the normal position while you breathe out. This should be done five times each to both right and left sides alternately.

1. Take short 1-2 minute stretch breaks every 20-30 minutes. After each hour of work, take a break or change tasks for at least 5-10 minutes. Always try to get away from your computer during lunch breaks.

Rotate your neck as to form a circle while you breathe normally. While you rotate, your head should be bent down first taking it to one shoulder, then bending back, now touching the other shoulder, and then coming back to the initial position. This should be done five times in the clockwise direction and five times in the counter-clockwise direction. Never over strain yourself while you do this type of Ergonomic

2. Avoid eye fatigue by resting and refocusing your eyes periodically. Look away from the monitor and focus on something in the distance. 3. Rest your eyes by covering them with your palms for 10-15 seconds. 4. Use correct posture when working. Keep moving as much as possible.

The Joy of Meditation Meditation is a way of relaxation and a path to enlightenment. If we dissolve our attachment to the outside world and bring our minds to rest, well-being, positivity and enlightenment (inner happiness) will be our reward. All negativity vanishes; we think positively again and suddenly we can live in the light. We see the positive in the world in our fellow man, and in ourselves. We are in harmony with ourselves and our lives. The following will guide you on your meditation journey: 1.

Prepare - Sit in your meditation seat (crosslegged, heel seat, chair, etc.) and in your meditation posture, i.e. back erect, put your hands on your legs or on your lap. Have your eyes closed; breathe in and out; calm down and relax.

Stop Thinking - Stop all thoughts for one to three minutes....rest and relax.

Use Yoga as a Model - Put your hands together in your lap. Visualize yourself as a Buddha or Goddess. Move your toes a little and think the mantra: I go the way of peace; I live in peace.

Visualize the cosmos around us, a universe full of stars - Make large circles with your arms and think: “I take things the way they are. I let go of my false desires. I live in the unity of the cosmos. I flow positive with my life.”

Question - You can now ask a question. Think about your life. What are your goals? What is your way of a wise life? Meditate on your questions. Listen to the answer inside. What does your inner wisdom say? What answers your inner wisdom? You can feel the answer. Let the answer appear in you and think the answer

several times as a mantra. 6.

Say the Mantra - Put your hands in your lap. Keep your back straight and your stomach relaxed. Bring your mind completely to rest. Think the mantra “Om” in your head, chest, abdomen, legs and feet. Think in the earth and in the entire cosmos: “Om Shanti, Om Peace.....”

Again, stop thinking - Stop every thought for a minute. When thoughts come, always push them away. Relax completely, slacken your body. Peace and harmony are within you.

Be positive - Go forth positively in your day knowing that the light is with you.

In conclusion, try to stay in a calm, relaxed mood while doing these exercises so the muscles are relaxed and more flexible for the exercises. Burning a candle or listening to relaxing music can help.

Squats:

For a Taut Tush

Step 2: Inhale as you bend your knees and lower yourself toward the floor.

Studies have proven that squats are the best exercise to shape and sculpt your gluteus medius and maximus. Instead of performing traditional squats which place a lot of stress onto the back, use an exercise ball for support.

Step 3: Exhale while squeezing your glutes as you rise back up to standing position. Repeat Steps 1-3 until you have completed at least 10 reps. Increase reps as you become comfortable with the exercise.

Outer/Inner Thigh Kick Workout

Step 1: Stand shoulders width apart. Place your exercise ball level with your lower back leaning against the wall.

This workout is great for slimming and contouring your thighs. It is another step to becoming swimsuit ready. Follow these steps to a slimmer you.

Step 2: Bend your knees into a squat with your knees in line with your toes. Position your body in a ninety degree angle.

Step 1: Stand behind a chair while holding onto the back of it. Push your shoulder blades back and downward.

Step 3: Push your weight into your heels as you return to your starting position.

Step 2: Rise up onto the ball of your left foot, lifting your right leg.

Step 4: Perform 3 sets of 16 squats at least three times a week.

Step 3: Pull your abs inward and bring your right leg across your body, in front of your left leg.

Plie Squats

The Swimsuit Thigh Exercise

Step 4: Swing your right leg out to the right, while flexing your toes outward.

Step 1: Start by spreading your feet so that they are 2 times the width of each hip apart. Turn your feet outward in 45 degree angles. Hold a small dumbbell so that it is centered between your legs. This is called standing position.

Step 5: Repeat 10 reps following Steps 1-4. Step 6: Repeat Steps 1-5 switching legs.

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Pica’s Role in Anorexia Pica, like anorexia, is an eating disorder. It causes a psychological need to eat non-food items that range from chalk, clay, dirt, and ice. The last of which will be the main focus of this article. Anorexics do one of two things. They either starve themselves or they take or eat something that will cause the ingestion of any food to pass through their bowels rapidly. The overall goal is to lose as much weight as possible until the individual believes they are thin. Unfortunately in most cases the psychological need to be thin morphs into a physiological need to repeat the behavior. This combination leads to medical illnesses including death. In light of this need to please both the psychological and physiological, you have a growing number of men and women with both anorexia and pica. With this particular population, there is a new way to satisfy both needs without outside detection. This new method is eating ice and only ice. Aside from doctors and other individuals stating to the affected individual that they may have iron deficiency anemia, no one notices this combination. Among the non-food items associated with Pica, eating ice is the least drastic to the untrained eye. In fact it is socially acceptable, especially in the summer months. What outsiders do not realize is that eating ice is just as dangerous as any other form of Pica. It is not an indication that someone may have iron deficiency anemia. It is a sign that they are

causing themselves to develop iron deficiency anemia. Sadly this is not the only illness that eating ice will cause. To fully understand the health risks you should understand what happens during this process. An anorexic, with Pica that eats ice, consumes as much as, ten pounds of ice in a day. The consumed ice creates the illusion of being full. So these individuals eat very little actual food if any at all. With this level of ice consumption, it will cause diarrhea. Over a long period of time, this individual will become frail thin and sickly. However, with the combination of illnesses they will believe they are eating healthy due to the massive weight loss.

The technical term for acid reflux in infants is gastro esophageal reflux disease of GERD. The most common symptoms or GERD in infants and children include: frequent or recurrent vomiting, frequent or persistent cough, refusing to eat and/ or difficulty eating, crying with feedings, heartburn, gas, and abdominal pain. However, realize that some of the symptoms

Some signs to look for if you believe someone you love may have this combination of illnesses include: • •

After a long period of time, the individual will have hairline fractures in all of their teeth. But what happens to their teeth is a far cry from what happens internally. Over time diverticula develop in the colon. This is a sign of diverticulosis. Diverticulosis is the presence of diverticula in the colon. Basically this means there are mucus pockets in your colon. Food products can become trapped in these diverticula causing them to close and cause infection. If left untreated, this infection can transform into gangrene and cause the colon to perforate causing a condition known as diverticulitis. This infection is then dumped into your abdominal wall and spreads throughout your body. If this occurs the individual has a short amount of time to seek medical help before dying. Eating ice will also cause ulcerations within your colon. These too are dangerous as they will bleed. The individual will be diagnosed by

are the same as other illnesses and conditions. These illnesses are often blamed on GERD. These illnesses and conditions include: colic, poor growth, breathing problems, and recurrent pneumonia.

Acid Reflux in Infants

a doctor as having anemia due to blood loss. The lack of nutrients will also cause potassium deficiencies on top of this anemia. Eventually if this individual does not ingest these necessary nutrients they will die due to a lack of potassium. Their muscles will begin to tighten up, go into spasms until they cannot move, and then they will slip into a coma.

Causes: GERD is the upward movement of stomach contents into the esophagus and/or into or out of the infant’s mouth. Usually the infant’s immature digestive system is the cause. Luckily statistics show that most infants grow out of this condition by age twelve months. Diagnosis: Infants are diagnosed with GERD by the use of four different tests. They include barium swallow or an upper GI series, pH probe, upper GI endoscopy, and gastric emptying study. The barium swallow of upper GI series is a special x-ray test using barium to highlight the upper part of the small intestines, esophagus, and stomach. PH probes involve swallowing a long,

• • • • •

•

The individual always has a cup that consists of primarily ice, if not completely filled with ice. They may request a specific brand of bagged ice. They will become angry, frustrated, and emotional if they cannot eat ice. The individual will eat small portions of actual food. If they eat any actual food at all. If you suggest that they eat, they will insist that they are full. They will have frequent bouts of diarrhea. The individual will suddenly lose a large amount of weight within a week or two. They will continue to lose weight, the longer they continue this behavior. They will produce excuses for why they are eating these large quantities of ice. Usually that they are anemic.

If you suspect that someone you love has this combination of illnesses, you need to find a way to convince them to get help. Realize, however, in order to get help they must want help.

thin tube with a probe on its tip that stays inside the infant for up to twenty-four hours. This probe is situated at the lower portion of the esophagus to measure stomach acid levels. Upper GI endoscopy is accomplished by running a thin, flexible tube complete with a camera down the esophagus, into the stomach, and then into the small intestines. Gastric emptying study is a test where the child drinks milk or eats a food product mixed with a radioactive chemical. A camera follows this chemical throughout the gastrointestinal tract. This will determine if the stomach is slow to empty resulting in the acid reflux. Treatment: There are a wide variety of methods to treat acid reflux in infants. You can elevate the head of the crib. Hold the baby upright for thirty minutes after a feeding. Thicken bottle feedings with cereal. Change up feeding schedules. Try feeding the infant solid food approved by their doctor.

Rheumatoid Arthritis Rheumatoid Arthritis affects the lives of millions of people every year. But what exactly is rheumatoid arthritis, and what causes it? It is an autoimmune disease, which causes chronic inflammation of the joints. This disease causes inflammation of the tissue around the joints and other organs in the body. Like other autoimmune diseases, rheumatoid arthritis is an illness causes the body’s immune system to mistakenly attack the body’s own tissue. The body’s immune system is designed to attack and destroy foreign cells discovered such as infections. What happens, however, with an autoimmune disease is that the immune system targets the body’s tissues when they are associated with inflammation. However, rheumatoid arthritis is also a systematic illness because it can affect multiple body organs. Also although it is considered a chronic disease, there are patients who may not have any symptoms for long periods of time. But sadly, this illness is progressive. Basically, you can have long periods of time without symptoms, but with this illness you could experience functional disability and/or joint destruction. The joint inflammation associated with rheumatoid arthritis causes swelling, pain, redness, and stiffness in your joints. It also causes swelling in tendons, muscles, and ligaments. In some cases this constant inflammation will cause destruction of the cartilage, ligaments, and bones. This will lead to deformity of the joints. This damage may occur early on in the disease and progress. However, studies have proven that the progression of damage is not correlated with the degree of swelling, stiffness, or pain you are experiencing. This form of arthritis is not race or gender exclusive. Although studies show that it is more common in women than in men. Statistics show that over one million people in the United States have been diagnosed with this illness. It is more common in individuals over forty years of age. Causes: Currently there is not a proven cause for rheumatoid arthritis. However, infection caused by virus, fungi, and bacteria have always been suspected. It is also possible that this illness has a genetic basis. Environmental factors have been suspected to trigger immune system activation in susceptible individuals. Basically this includes individuals with a family history of rheumatoid arthritis or individuals who live or work in areas where their risk

of catching one of these infections is high. For example, there has been a link between smoking and developing arthritis. Individuals who smoke or work in areas that smoking is allowed, according to the study, have a higher risk of developing rheumatoid arthritis. Symptoms: When this illness is active, these symptoms include: lack of appetite, loss of energy, fatigue, low grade fevers, stiffness and muscle and joint aches. The muscle and joint stiffness is prone to occur more often in the morning hours. If you experience flares, your joints will become red, painful, tender, and swollen. These flares occur due to the lining of joint tissue becoming inflamed. This causes production of excessive joint fluids. The lining of the joint tissue will also thicken when it is inflamed. Your joints are inflamed in a symmetrical pattern where both sides of your body are affected. However, occasionally you will notice that only one joint becomes inflamed, and this can include small joints found in your feet. Do not confused rheumatoid arthritis with other forms of arthritis as it will mimic these other illnesses. Rheumatoid is chronic. Another symptom that may occur although rare is that it may cause tightening of your vocal chords. When this joint become inflamed your voice will become hoarse. This inflammation can also affect the glands of your eyes and mouth causing Sjogren’s Syndrome, which is basically harsh dryness. The lining of your lungs can become inflamed if you have rheumatoid arthritis. If this occurs you will have deep chest pain, shortness of breath, and coughing. In severe cases of rheumatoid arthritis, suffers have experienced pericarditis which is inflammation of tissues surrounding the heart. They have become anemic; have had an enlarged spleen, carpal tunnel syndrome, and vasculitis which are inflammation of the blood vessels. Diagnosed: Rheumatoid arthritis is diagnosed by an examination of the joints for deformity and inflammation, the skin for possible nodules, and inflammation of other body parts. Blood tests and x-rays are then conducted. The doctor will make his/her diagnosis based on patterns of the symptoms, the distribution of inflammation, and the findings of tests. If your family doctor suspects that you do, in fact, have rheumatoid arthritis he/she will transfer you to a rheumatologist. Through blood tests abnormal antibodies and citrulline antibodies are present in individuals, who have this illness. Antinuclear antibodies

are almost always found if the patient does have rheumatoid arthritis. There are several stages of the progression of rheumatoid arthritis. The following lists what to expect at each stage. Stage 1: The doctor may not find damage on the x-rays. But there are signs of bone thinning. Stage 2: The x-ray will show evidence of bone thinning near joint(s) with or without slight bone damages. Slight cartilage damage is possible. Joint mobility could become limited, although there are not any visible deformities. Abnormalities of soft tissue near joints are possible. Stage 3: X-rays will show evidence of bone damage and cartilage damage. There is also thinning of the bones around the joint. Joint deformity without permanent stiffening and/or fixation of the joint is possible. You may experience extensive muscle atrophy. Abnormalities of joint soft tissue are possible. Stage 4: The x-rays will show evidence of bone and cartilage damage and osteoporosis near joints is present. Joint deformity with permanent fixation of the joint and extensive muscle atrophy are present. There are abnormalities of soft tissue near joints. Treatment: Aggressive management could improve function, prevent damage of joints when monitored by x-rays, and prevent work disability. Other treatments include: medications (slow acting and fast acting), rest, joint strengthening exercises, joint protection, and education. Some of these include methotrexate and hydroxychloroguine.

ODD - Oppositional DEFIANT Disorder Disruptive behavior displayed by your children is normal if this is not an every day occurrence. However, if your child becomes defiant, angry, and frequently displays disruptive behaviors he or she may have ODD. Your child may have oppositional defiant disorder. If this is the case, you may find it quite difficult to manage your child’s behavior on your own. You may consider seeking the aid of a counselor, developmental expert, or a psychologist who specializes in behavioral science. You will also need a support system consisting of friends and family to aid you.

Diagnosis: A series of tests are conducted over a six month period to determine if the child has this disorder. These tests look for the following behavior patterns listed within the symptoms of this illness.

Symptoms: Your child will display behaviors that are persistent, last longer than six months, and are clearly disruptive to home and/or school. These behaviors are closely associated with negativity, defiance, disobedience, and hostility toward authority figures. You will notice the following signs and symptoms: temper tantrums, argumentativeness with adults (mostly parents), refusal to comply with adult requests and/or rules, deliberate annoyance of other people, blaming others for mistakes or behavior, acting touchy and easily annoyed, anger and resentment, spiteful and/or vindictive behavior, aggressiveness toward peers, difficulty maintaining friendships, and academic problems.

The first step to cope with a child who is diagnosed with this illness is to find out what motivates the behavior. There is a wide spectrum of motivators for this behavior. You should consider a few simple factors. Like children with ADD and ADHD, children with this disorder are often highly intelligent. This will cause them to feel superior to adults. It will also prevent them from openly communicating with a parent. If you have a family member or friend who this child highly respects, recruit them to attempt to locate the motivator of the disruptive behavior.

Sometimes oppositional defiant disorder is present with other mental health issues. These include ADHD, anxiety, and depression. Causes: There is not simply one cause for this disorder. It is a combination of the following: a child’s natural disposition, limitations/developmental delays in the child’s ability to process thoughts and feelings, lack of supervision, inconsistent or harsh discipline, abuse or neglect, and an imbalance of certain brain chemicals including serotonin.

Risk Factors: There are some risk factors attributed to this illness. Having a parent with a mood or substance abuse disorder could cause this illness in children. The lack of parental involvement and/or having parents with severely troubled marriages are attributing factors. If the child is part of a family with financial problems, exposure to violence and those who move frequently where the child is constantly changing schools this illness is possible.

Treatment: There is not a wonder pill that will magically make these symptoms go away. In fact, there is not a medication to treat any of these symptoms adequately. The truth in all of this is that you as the parent need to find what works for you in managing your child’s behavior without losing your mind.

If the disruptive behavior is more dominant at school than home, you may consider having your child re-evaluated through the school. Yes, this means intelligence testing. These children need to be challenged. If they are not, then the behavior wins. Discuss the possibility of more advance courses with school officials to challenge the child and prevent boredom. Boredom has been proven to accelerate the symptoms of this illness.

completely pointless. You will only frustrate yourself. Instead set clear boundaries and rules and enforce these rules. Stand your ground and do not back down. If your child knows you will give in, this will never accomplish anything. The best course of action, when it comes to punishment is not to become physical. Spanking, paddling, or whatever you refer to it as, will not work when it comes to a child with ODD. Instead play a game of take away. If the child does not follow your rules or stay within your boundaries take away the video game, the use of the cell phone, their favorite toy, or whatever they will most miss. Secure it in a location to which they cannot gain access and inform them how long they are restricted from using it. You should consider also the relationships in your own life. If your marriage is on the rocks, your child will display these behavioral patterns. If for some reason you are involved with someone your child does not like, you will notice these patterns. Your child will become highly disobedient, possibly skip school, their grades will slip in classes they once mastered, and they will pick fights with siblings and friends constantly. They will revert back to early childhood behaviors like leaving messes around the house. This could be painting the walls, tearing up things that belong to you, or even do something as extreme as damage your vehicle. Attend counseling regularly as this will also help you as the parent. This will provide you both a place to vent your frustrations and find a solution. If you have tried literally everything possible to manage your child’s behavior there is another option. Most major cities in the U.S. have boot camps for children with behavior disorders. This tough love may help improve your child’s behavior.

If the symptoms are more dominant in the home, you may not challenge your child enough. First realize that screaming and arguing with a child who has this illness is

Nutrition Update:

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Vitamin B2: Riboflavin Vitamin B2 is produced by the body’s intestinal flora, where it is easily absorbed. However, only small quantities are stored and the body requires a constant flow of vitamin.

Function: Vitamin B2 aids the body in using oxygen and in breaking down amino acids, carbohydrates, and fatty acids. It is required to activate Vitamin B6 that creates niacin and assists the adrenal gland. It is used to create red blood cells, antibodies, cell respiration, and cell growth. It is most beneficial to skin, nails, and hair. Symptoms of Deficiency: Cracks and sores around the corners of the mouth, eye disorders, skin lesions, and inflammation of the mouth and/

or tongue are all signs of a Vitamin B2 deficiency. Other symptoms include: dermatitis, hair loss, dizziness, poor digestion, light sensitivity, and slow mental response. Significant Sources: Organ meats, such as liver is a good source of Vitamin B2. Other sources include: cheese, nuts, eggs, lean meats, fish, legumes, yogurt, vegetables, green leafy vegetables and milk.

able enzymes, vitamins, and minerals, as well as unique nutrients that make honey the super food that it is.

Love You Honey What if you could find a magic potion that would sweeten your tea, create mind blowing delicious cakes and dramatically improve your health? You may be surprised to find that bees create this amazing elixir in the form of honey. That’s right, raw honey is nature’s oldest sweetener and it also promotes true, radiant health. Thousands of years before the invention of white sugar, people used honey to enhance their food and support their bodies. But don’t be fooled by the sticky jar that is sitting in your cupboard. Most honey is highly processed, over heated and chemically refined, leaving it lifeless and free of any benefits. Excessive heating destroys the valu-

You may be surprised to discover that raw honey contains many of the same antioxidants as green leafy vegetables like spinach, kale and broccoli. This isn’t to say that it is a replacement for veggies, but it is certainly worth adding to your diet as a way of fight aging and disease. Honey has been shown to have an antimicrobial effect against bacteria and other unwanted invaders. Raw honey is being used by doctors in the UK to treat mouth and throat cancer patients to reduce their chances of contracting bacterial infections. Many medical studies have found that honey can help heal ulcers, as well as offering relief from insomnia, sunburn, and sore throats. It also boosts energy levels and keeps you from getting colds, the flu and other illnesses. It promotes the growth of “good” bacteria in your intestinal tract. Raw honey is loaded with vitamins and is

particularly high in minerals which are vital for maintaining health including calcium, iron, zinc, potassium, phosphorous, magnesium, copper, chromium, manganese and selenium. Amino acids are contained in honey, which are nature’s building blocks. Incredible plant compounds are found in honey that gives the immune system a giant boost. This magic potion is also highly alkalizing and helps the body maintain a balanced PH. A study was conducted in order to find out if raw honey could stop the growth of tumors. They injected mice with cancer cells and discovered that those mice who took honey orally before the injections were less likely to form the tumors and tumors appeared to shrink after being injected with bee venom. Researchers suggest that bee products may cause cell suicide, which helps the immune system fight the development of tumors. Raw honey is also food for the heart since it reduces homocysteine levels and promotes circulation. It can also help calm, soothe, and promote a good night’s sleep, not to mention sweetening your tea and transforming your cakes!

Foods that Improve Memory

of brain function. More of these fiber rich foods to consider include: red cabbage, radishes, cherries, strawberries, and watermelon.

In recent studies scientists have discovered foods that will actually improve your memory function. Active ingredients such as antioxidants enhance brain activity by promoting oxygen circulation throughout the body. These foods contain Vitamin C which aids in preventing health conditions that hinder memory. Also the significant amount of Vitamin B6 and Vitamin B12 in these foods will aid in protecting your nervous system. As you may know, whole grains and fruits which are both fiber rich aid in the prevention of diabetes. Diabetes, like Alzheimer’s disease, can lead to devastating memory loss. This is one reason you may hear doctors and nutritionists promote adequate intake of fiber rich foods. According to these studies the top foods that improve memory include: blueberries, black currant, cantaloupe, sweet potatoes, asparagus, and kale. By increasing blood circulation, boosting energy, and improving body temperature these foods actually improve your memory by promoting an increase

Foods that contain polyunsaturated fats also improve memory. These foods include any variety of fish, olive oils, and even flax oil. If you consume at least two of these products a week, you will vastly improve your memory. These polyunsaturated fats aid the brain to function through normal parameters. These parameters aid in keeping you focused. It is recommended that you include these foods in your diet. Life can become hectic at times and maybe you just do not have the time to eat right. If this is the case, you can always take supplements. Intake the recommended daily allowance of Vitamins B6, Vitamin B12, flax oil or seed, and some olive oil when possible. If you have a busy day, consider placing a small amount of flax seed in your yogurt in the morning. Or even consider adding olive oil to your dinner entrees. With these additions to your diet, you will increase your brain power and memory significantly, keeping you focused.

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