fabhealth
Friday 28 February 2014
Monday 24 February 2014
MANAGE STRESS, THE NATURAL WAY
The best way to fight stress is to make sure that our bodies are in
the best condition to be able to fight against and control stress by
their own strength.
Most times this does not happen by taking medicines or by submitting
to complicated treatment. But can be achieved following a healthy
lifestyle and by making use of the help which nature offers us.
We eliminate stress by following a natural diet, exercising moderately
and resting through recreation and relaxation.
When stress cannot be controlled with these options, certain natural
remedies may offer the extra help which the body needs.
These natural remedies are:
HYDROTHERAPY
The medicinal effects of water on the body produce the perfect balance
between stimulation and relaxation. This is what is needed to
counteract stress.
WARM BATH
A Luke warm bath taken for 10-15minutes will produce muscular
relaxation and will overcome the tenseness produced by stress. The
bath stimulates the nervous system at same time, helping it to face
stressful situation.
It is advised to increase the effect of the water by adding bath salt
or 5-10 drops of lavender or rosemary essence.
SAUNA
The sauna has a cleansing and purifying effect on the body since it
increases the elimination of waste substances through the skin.The
blood is cleansed of impurities and all the organs function better.
It should not last more than 45-60 minutes.
The sauna can make a person feel more active and help to combat stress
if a cold shower is taken every 15 minutes throughout the session.
The temperature changes from hot to cold increases the body defense
and fortify the nervous system.
THALASSOTHERAPY
Vacation at the beach, with a schedule of swims and physical exercise,
are a good way of controlling stress. Bath in sea water increase the
appetite, stimulates the metabolism and the internal secretion glands
to function better.
RELAXATION EXERCISE
BREATHE DEEPLY AND PROPERLY AS A RELAXATION EXERCISE
Relaxation is an exercise
which is easy to learn and it is highly effective in the treatment of stress.
One physical
manifestation of stress is muscular tension. When there is prolonged tension,
the muscles become “accustomed” to it and tend to adopt this as their normal state
of being.
This results in the
all-too-common aches and pains such as backache, headache , shoulder and neck
ache. All are associated with stress.
Unfortunately, many
people do not relate pain to stress. Relaxation helps people to begin to
perceive the tenseness which is causing the pain so that they can consciously
relax their muscles.
Apart from the
immediate relieve which comes from relaxation it also gives the one who
practices it a feeling of accomplishment and of being in control.
Although there are a
number of relaxation procedures used by psychologists in the treatment of
stress. In my opinion, any method which is based on hypnosis or self-hypnosis
is counterproductive.
These methods make us
surrender the control of our mind- always a dangerous practice.
In general, relaxation
techniques are mastered within two months. It takes that much time for people
to understand the muscle groups and recognize when they are tensed and when
they are released.
Even so, the benefits
are realized soon enough to satisfy the person immediately.
PROGRESSIVE RELAXATION
When relaxation is
practiced regularly, it produces positive results in the majority of cases
which involves headaches, abdominal pain, migranes and arterial constriction
Relaxation is also recommended
in cases of insomnia (sleeplessness), anxiety and high blood pressure.
Quick Relaxation
The principal
inconvenience of relaxation is that it cannot be practiced quietly in any
circumstances for example in the car, at work or right before being called in
before the employer.
In these
circumstances, we recommend a form of relaxation which is based on breathing
and which, in the field of clinical psychology, is called self-instruction.
If e wish our bodies
to function at maximum levels, we must breathe deeply absorbing pure air.
If our bodies and our brain receive enough oxygen, we will become less
stressed.
BREATHE DEEPLY
Breathe deeply holding
in the air for several seconds (at least 4-5) and then exhale slowly.
Repeat this 2 or
3 times.
SPEAK OUT
Say to yourself
silently or aloud if possible, I am calm. I feel alright. Repeat this 2 or 2
times.
When you have
alternated between deep breathing and self-instruction (step 1 and 2) for 2 or
3 minutes, you should feel in control and more relaxed.
When a large dose of
stress attacks, breathing becomes more rapid. This is the result of thinking
and is triggered by the stress agent.
Once the stress time
is past, breathing returns to its normal rate. If stress is prolonged, bad
breathing habits may be formed.
It is important when
practicing relaxation to establish good breathing habits and correct bad ones.
THERE ARE THREE
STEPS TO CORRECT BREATHING TECHNIQUES
1. Stand with your feet slightly apart. Breathe
in through the nose until your lungs are filled with air. This can last for 4-5
seconds.
2.Then breathe out (expel) strongly through while beginning to bend the knees.
3.From the slightly bent knees position and with the lung now empty, begin to breathe in while you rise up to the standing posture.
Each day we should complete a session of at least 20 deep breathing exercises out doors or in a well-ventilated room. By doing this we supply oxygen to all our cells including the brain and we condition ourselves to breathe deeply and adequately.
Sunday 23 February 2014
NAP AS A MEANS OF RELAXATION
NAP AS A MEANS OF RELAXATION
The nap or siesta
tends to be practiced in countries where the temperature rises continuously
during the middle of the day.
If practiced
moderately, it is a good way to fight stress.
DURATION
A nap or siesta must
be short in accordance with the Hispanic tradition, the person rests on the
sofa while holding a key with the thumb and index finger.
When a certain level
of sleep is reached, the key falls to the floor and the noise wakes the person.
POSITION
The person must be in
a relaxed position but never lying down completely as in night-time rest.
PRECEDED BY A LIGHT
MEAL OR TAKEN BEFORE EATING
A siesta or nap after
a heavy meal tends to prolong the digestion and does little good. The ideal is
the nap before lunch.
ACTIVITIES AFTER A NAP
The nap divides the
morning labor from that of the afternoon. It is convenient to begin normal
activities upon awakening.
ADJUSTED TO THE
INDIVIDUAL
For some people a nap
is not beneficial. Some, for example, wake up in a bad mood and feel worse than
before they took the nap.
In such cases, it is
better not to use this technique at all.
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