Top 5 ways to stay calm and reduce stress

Are you looking for more calm satisfying experience with you daily life?

Do you get frustrated with yourself at the end of the day because you've gotten stressed, unfocused or agitated?

Are you tired of getting over emotional and worn out.

Whether you are experiencing one or all of these feelings here are my 5 best tips on reducing the unwanted 

feelings so that you will feel calm and satisfied with yourself each day.

1. Catch yourself when you exhibit a feeling of behavior that you don't like and change it.
At first you may not notice the feeling until after you have gone through it, that's fine.

Think about how you would rather have felt.

Think about how you would rather have handled yourself. Decide how you want to do it next time.

As you continue with this process each day you will find that you will notice more easily what you are doing throughout the day.

You will begin to catch yourself earlier and earlier as you do this.

Eventually, you will be seeing yourself while you are doing it, then stop yourself.

At some point you will be able to notice before you even begin to feel and react in the undesirable way.

Here is where you will actually begin to change the way you react to the situations in your life and change your behavior.

2. Stay centered all day by refocusing throughout the day.
Develop the habit of paying attention to your mindset as the day goes on.

Several times a day, step away from what you are doing to get re-centered.

Sit down close your eyes and take several long slow deep breaths while imagining the tension washing slowly out of your body.

Notice your breathing getting slower and calmer.

Just think about your breath.

Try to keep from thinking about anything in particular.

It's ok to not be actively thinking for a while!

3. Watch out for your expectations.
You are setting yourself up for failure, upset and frustration when you set too many standards as to how you think things should be.

Think about what leads you to getting upset?

Why does it upset you?

Notice that you decide how many things should be, based on your own outlook and desire.

The things others do that are not to your liking, even the things you do that don't match your expectations.

Ask yourself, really how important is it that they be exactly that way

Ask, who am I to insist that they are that way?

Does it matter that much?

Is it worth getting myself worked up about?

Choose which expectations are really important for you to hold on to and which ones are not.

Holding on to many expectations just complicates your life, with constant judgment.

Simplify your life and reduce the stress!

4. Delegate.
This applies to your personal life as well as at work.

Most of us think of delegating as a workplace skill, but it can apply personally as well.

We are all very busy these days with our activities and duties.

Trying to fit it all in and get it all accomplished can lead to tension.

For various reasons, many of us have developed the habit of thinking we must do it all ourselves.

Take a look at your situation.

Think about it, really, how important is it that everything must be done perfectly to your standards?

Are you sure there are not other people who can assist you. Are the other people in your life pulling their weight?

Many times we get into habitual ruts that don't need to be as they are.

Look at what has been, with the eye of reducing the pressure on yourself.

5. Accept other people as one.
As you think of yourself as different and separate from the rest of mankind, you unknowingly create thinking and behavior that separates you from others.

This kind of separate thinking leads us to think we are superior to others which leads to judgment then selfish thinking and behavior.

We are then having an internal battle with others, which brings on fear, competition and comparison, ending in frustration and anxiety.

Look to discovering how to see yourself as one with all of mankind, not as separate.

Focus on what we have in common rather that the relatively small uniqueness.

Should You Learn to Live With Back Pain?

Of course you can live with the pain, it's the effects of the stress you can't live with. How many times have you heard that stress causes health problems? Modern medical science finally has an answer.

I'm not going to argue that you can't live with back pain. Of course you can. For proof just look in the mirror. There is a long list of various maladies that could cause back pain, and to be sure, a few of them such as spinal meningitis are life threatening, but for the most part garden-variety bone/muscle/nerve back pain, often referred to as mechanical back pain, is not something that you will die from - therefore, you can live with it. Elementary logic. Simple stuff, really. Back pain is not like chest pain where there is a very real possibility that you might die from the coming heart attack. Most assuredly it is stressful to live with a bad back, never knowing  for sure whether tomorrow will be a good day or a bad day, but certainly not life threatening. The real question is can you live with the constant stress of chronic neck pain or back pain? Should you do less and less as months turn into years in a futile effort to avoid the pain? Should you take more and more, and stronger and stronger drugs in an effort to continue a normal life? And, perhaps, most importantly, if there was a way to halt or slow down the gradual progression from cane to walker to scooter, would you do it?

The real problem with chronic neck pain and back pain is not the pain it causes, but the stress it causes. How many times have you heard that stress causes health problems? A true enough statement insofar as it goes but it is more accurate to state that stress causes chemical changes within your body that when prolonged eventually result in health problems. Say, for instance, that you go out to your mailbox to check the mail and find a letter from the IRS. Would your blood pressure go up? The onset of a stress response is associated with specific physiological actions in the sympathetic nervous system, both directly and indirectly through the release of adrenaline and other hormones to facilitate immediate physical reactions by triggering increases in heart rate and respiration, constricting blood flow to the internal organs, facilitating blood flow to the skeletal muscles, and a host of others all evolved to increase your chances of survival.  These are the things you can't live with. Would you get a knot in your stomach? An IRS audit doesn't cause ulcers but the stress of an IRS audit, or more specifically the chemical changes that occur as the result of the stress, may. The interactions of the hypothalamus, pituitary, and adrenal glands are a major part of the neuroendocrine system that controls reactions to stress and regulates many body processes, including the circulatory system, digestion, the immune system, mood and emotions, sexual vitality, and many, many, many others. How do you sleep between now and audit day? Stress can interfere with a very long list of vital functions.

Wikipedia (http://en.wikipedia.org/wiki/Stressor) states that a stressor is a chemical or biological agent, environmental condition, an external stimulus or an event that causes stress to an organism. An event that triggers the stress response may include for example:

·    environmental stressors (elevated sound levels, over-illumination, overcrowding)

·    daily stress events (e.g. traffic, lost keys)

·    life changes (e.g. divorce, bereavement)

·    workplace stressors (e.g. role strain, lack of control)

·    physical stressors (e.g. tobacco, alcohol, drugs)

Stress Comes in an Endless Variety of Forms

Clearly stress comes in an endless variety of forms. However, the physiologic response, complicated though it may be, is basically the same regardless of the source of the stress. Everyone at one time or another has had a rock in their shoe. How did you know there was a rock in your shoe? Why, the little nerve on the bottom of your foot that was pinched or irritated by the rock somehow communicated said fact to your brain. Naturally your foot hurts, this much is apparent, but is that all? The more steps you take and the faster you walk the more it hurts so obviously it makes sense to slow down and to avoid walking altogether whenever possible. Pain itself is a physical stressor. Doing less will certainly help, but there is a limit to how little you can get by with, and losing your job would result in yet another kind of stress. By the end of the week would you be a little irritable? By the end of the month your foot will be throbbing whether you are walking on it or not. You're not sure whether you don't sleep well because you can never quite seem to get it into a comfortable position or because, like the caffeine in a cup of coffee, the adrenaline in your blood stream is interfering with restful sleep. After a few months of this you'll notice that you have high blood pressure. Both adequate sleep and proper exercise are essential to controlling high blood pressure, but remember you're trying to limit your activities to prevent your foot from hurting so badly. Even if you took enough ibuprofen to cover up the pain and exercised anyway it is doubtful it would help because elevated blood pressure is a natural response to a stressor (such as a pinched nerve) and has just been compounded by the chemical stress of the drug. The heartburn you're experiencing could simply be the physical stress or may be from the chemical stress of too much ibuprofen. You'll feel tired all the time too, but whether this is because every step requires extra effort, because you don't sleep well, or because of adrenal fatigue you can't quite be sure.

The solution seems so obvious, simply shake the rock out of your shoe to un-pinch the nerve. No one would walk around for long with a rock in their shoe, and not because you can't live with foot pain because I'm guessing you can. It's the other stuff you can't live with. So was all that a gross exaggeration just to make a point? Not at all, many people are walking around trying to live with back pain and neck pain too without realizing the far reaching effects of this stress on the other systems of the body. Further, if that much misery could be caused by irritating a rather insignificant nerve at the bottom of your foot, or from a letter from the IRS, just imagine the effect of irritating the spinal cord or a major spinal nerve root for days, weeks, and months at a time.

What's the Answer?

Modern medical science finally has an answer for those who suffer with chronic neck and back pain - non-surgical spinal decompression. But, only you have the answer to the most fundamental question. If there was a way to halt or slow down the gradual progression from cane to walker to scooter, to stop the pain, and to reduce the stress, would you do it? If there was a way to reduce the stress, to feel better, and to be active again would you do it?

Mitral Valve Prolapse (MVP) - A Heart Condition

Mitral Valve allows blood to flow in one direction from the atrium (upper chamber) to the ventricle (lower chamber). It is one of the four valves separating different chambers of the heart. Mitral valve causes problem if it doesn't open and close as per its functionality.

It causes blood to leak backwards into the upper chamber of the heart, leading to a 'heart murmur'. This is called as Mitral Valve Prolapse. The functioning of your heart is normal at this point of time. This does not worsen over a period of time, but is one of the main reasons for cardiac problems.

Mitral valve prolapse is very common among women although men are targeted too. It can strike in early adulthood. It is considered to be a hereditary problem. Mitral Valve Prolapse syndrome is also called as dysautonomia.

One of the main reasons which cause an increase in mitral valve prolapse syndrome is stress. The cause of stress can be due to childbirth, drastic events, and life turning experiences and day to day stress in life. Nearly 60% of the patients with MVP do not show symptoms. The other 40% does show some sign, which you should be aware of.

Some Signs and Symptoms of Mitral Valve Prolapse Syndrome

-Irregular Heartbeat

-Fatigue

-Chest Pain

-Racing Heart

-Dizziness

-Headaches

-Shortness of Breath

-Palpitation

-Anxiety

Causes of Mitral Valve Prolapse Syndrome

-Hereditary

-Stress

-Caffeine

-Stimulants

-Sweets

-Alcohol

-Smoking

-Menopause

-Skipping Meals

-Dehydration

Measures to be taken

Complications in this condition are very less. Attributable to the fact, that it does not affect much of your health. But people who suffer from this condition have to take extreme care. You may have to cut down on your physical activity, have a surgery and may be put you on medications - beta blockers.

You may have to follow a strict diet routine. Do not have any stimulants in your diet like coffee, tea, colas and even chocolates. Intake of sugar should come down. Have high-protein snack for afternoons. Drink as much water as you want. Fresh fruit juice is also good.

Regular exercise is good to maintain good health. Do not exert yourself. You should consult your doctor before doing any physical activity. Being aware about your condition would help you from any bacterial infection from any kind of surgery. Inform your doctors in advance about your condition, to avoid complication.

Home Care

Cinnamon helps in reducing high cholesterol and triglycerides. These can be used in your daily diet.

Flax seed oil contributes with good amounts of omega 3 fatty acids. This helps your cardiovascular system by reducing bad cholesterol including lowering blood pressure.

Hawthorn Berries helps with a clean and clear cardiovascular system. It is very good for your heart.

Postpartum Depression Screening For New Mothers

Childbirth can be an extremely painfull experience for new mothers physically and emotionally, so when signs of Postpartum or Post natal depression start to show it is important to react quickly. Unique statistics reveal that the prevalence of ladies experiencing depression immediately after childbirth is higher than was earlier thought. This really is alarming considering that it has a substantial impact regarding the entire family. PPD can most certainly be treated with simple medication as long as the dissorder isfound early.It is normal for most new mothers to feel baby blues that usually go away after a while. Postpartum depression can cause permanent damage having more severe manifestations and threatening consequences. Sadly, despite the detrimental impact less than 1 / 2 of the instances tend to be detected for the duration of postnatal proper care. The control of the disorder lies more importantly upon the post partum depression screening.

Postpartum depression (PPD) is definitely a curable disorder especially with early detection according to healthcare professionals. The problem is the fact that main care clinics which do checkups amidst unique mothers do certainly not regularly administer screening. This is certainly precisely why a great deal of the supposedly treatable postpartum depression is overlooked in main care clinics and thus looms for some sort of extended period of time. There tend to be simply too various possibilities; a couple are really additionally detrimental. Delays within the baby's cognitive as well as personal development can happen due to the ugly impacts regarding the relationship between the mother plus the baby. It can furthermore pose dangers to the woman's relationships along with her close circle of family, pals and additionally fellow employees. Sometimes, effects can be dangerous too particularly if depressions encroach postpartum psychosis.

Within the face of these possibilities, the only way to conserve a lady from PPD and also its dangerous impacts is for the condition to be detected early. The treatment is just possible if the postpartum depression screening can be administered as shortly as the signs are early known. The usual postpartum depression symptoms tend to be mood swings, weakness, anxiety, sleeplessness, bad disposition temper, emotions of inadequacy and also guilt. The Edinburgh Postnatal Depression Scale is a self-help instrument that can be utilized in formal screening popular in the US, New Zealand, Europe, as well as Australia. Any kind of female which meets a limit score are suggested to go through a lot more assessments and therapy options.

The recognition associated with the disorder is essential through the work of postpartum depression screening. With enhanced proper care and PPD treatments and also psychotherapies, the wellness associated with the mother can be ensured alongside the safety and welfare of her family. The most common misconception new mothers face is that they believe there is no hope, but simply taking action and being proactive if they notice signs of PPD the condition can be easily treated.

Diets and Cancer: Millions Never Thought These Seemingly Harmless Food Could Cause Cancer

Cancers don't just happen. It is an undeniable fact that what you consume on a daily basis will immensely contribute to your risk of cancer. Some of the food we eat contains large amounts of cancer promoters (carcinogens) that cause cancers. In this article, we shall explore 3 common types of carcinogens present in a typical person's diet, what food we should eat and shouldn't eat to prevent cancer.

Acrylamide and Food: What It Means For You

Acrylamide has been used in industries that specialize in the manufacturing of food packaging, creation of plastic and treatment of contaminated water. Unknown to most of us, scientists recently discoverd that acrylamide can be created during high temperature cooking methods like baking, frying, roasting and microwaving. Although acrylamide has been attested to cause cancer in animals, doctors have not found absolute evidence that is causes cancer in humans even though it is toxic to our bodies. French fries top the charts of food that contain the greatest levels of acrylamide, followed by certain brands of potato chips, breakfast cereals, cookies, brewed coffee and toast bread according to the US FDA/CFSAN 2006 Exposure Assessment for Acrylamide.

The Harmful Effects Of Sodium Nitrate

Sodium nitrate is a standard preservative of processed meat. It is used to prolong the reddish color of meat to make it look more delicious to eat at the expense of your health. During the digestion process of sodium nitrate, nitrosamine is created and this is what promotes the development of cancer cells. Sodium nitrate can be found in processed meat like bacon, bologna, salami, ham, pepperoni and sausages.

Why Trans Fat Is Worse Than Saturated Fat

Trans fat or trans-fatty acids (TFAs) are the worst kind of fat you can eat. The problem with trans fat is because it was transformed from it's vegetable oil form to a semi-solid state through the use of hydrogen. Vegetable oil companies do this to save money, to extend the shelf life of their products and to improve flavor stability. Due to it's processed nature, it is considered unnatural in our bodies and it is very hard to digest, therefore it easily sticks to our arteries if we don't exercise often. What's worse, trans fat promotes the development of bad cholesterol and reduces the levels of good cholesterol, increasing your risk of heart disease. Trans fat is commonly found in hydrogenated oils, partially hydrogenated oils, pastries, food with vegetable shortening and commercially deep-fried food.

Foods and Cancer: What To Eat And What To Avoid

It is ideal for all of us to restrict or eliminate our consumption of processed food that contain the 3 carcinogens above and other unnecessary substances like salt, alcohol, sugar and tobacco. However, it is very difficult for most people as some of them are amazingly mouthwatering. The decision is up to you to decide which is more important to you. At the very least, choose natural food like organic vegetables, fruit and meat as much as possible. Try your best to eat raw vegetables and fruit that is high in antioxidants, fiber and nutrients, and you should be way ahead of the general public. A simple rule you can follow is to simply eat the things mother nature created for us to eat and avoid anything manufactured by man.

How To Know If You Are Pregnant - The 18 First Signs Of Pregnancy

Are you pregnant? Check out the 18 pregnancy symptoms below to see if you have been experiencing any of them.      

1. Nausea or morning sickness: Morning sickness is term to describe nausea and vomiting during pregnancy. This occurs in approximately 50% to 95% of all pregnant women as early as the first week of pregnancy. Morning sickness probably got it's name due to the fact that most of the nauseating symptoms start in the morning right after you get out of bed when your blood sugar levels are low. However, it may happen at any time of the day.

2. Headaches: If you have never experienced regular headaches before pregnancy, be prepared for some throbbing pain in your head and neck during pregnancy. Changes in your body's hormonal patterns is the primary cause of headaches during pregnancy. Other conditions like lack of sleep, poor posture, stress, dehydration and low blood sugar levels may also worsen of cause headaches.

3. Dizziness and fainting spells: Due to the lowered blood pressure in your body during pregnancy, blood flow to the brain may cause dizziness and fainting spells in serious cases.

4. Mood swings: With your hormones raging, it is common for women to feel moody during their pregnancy. All women have to go through a period of adjustment to settle into their new roles as a pregnant women and that takes time.

5. Fatigue: If you feel tired and experience some or all of the symptoms mentioned in this article, you have a good chance of being pregnant. Hormonal changes are usually the main cause of fatigue followed by the additional weight you have to carry around.

6. Food cravings: Craving for food that you normally would not eat could be a sign that you are pregnant. Normally, women report cravings for salty and sweet food during pregnancy while others report a uncommon desire for spicy or starchy food.

7. Weight gain and bloating: The combination of your baby's growth and your increased food intake will cause you to put on weight and your clothes to fit tighter than usual. An inexplicable increase in size of your stomach is also a definitive sign that you may be pregnant.

8. Heartburn: Hormones created during pregnancy may relax the lower esophageal sphincter (LES), which opens the valve to allow stomach acids to flow up into the esophagus causing a burning sensation.

9. Lower back pain: As your baby grows in size, the additional weight pulls your spine to the front of your body and causes you to experience some back pain from time to time.

10. Constipation: Hormonal changes during pregnancy slows down the movement of food through your digestive system which results in constipation. This could be a sign of pregnancy if you do not experience constipation frequently.

11. Constant urination: Your growing baby in the uterus puts a lot of pressure on your bladder and you may find yourself visiting the toilet more frequently than usual.

12. High Basal Body Temperature (BBT): If your BTT stays in the high temperature range for 18 days or more, you have a good chance of being pregnant.

13. Cramping: As the uterus grows and stretches, it is normal to feel cramps that feel similar to menstrual cramps.

14. Spotting: Slight bleeding occurs when the fertilized egg begins to implant itself into the uterus any time from 3 to 6 days after fertilization. This usually happens outside of a normal menstruation cycle so it should not be confused with a normal period.

15. Darkening of the areolas: Your areolas could darken and increase in diameter during pregnancy. This is caused by your body's preparation for your breasts to produce milk.

16. Tender or swollen breasts: A lot of women experience sore, swollen, tingly or tender breasts during pregnancy due to the increasing hormones that are used to prepare a woman for breastfeeding. This feels like a amplified version of how your breast feels before your period.

17. Missed periods: If you have been sexually active and you missed a period, it is a good indication that are you are pregnant. A pregnancy test should be taken to confirm if the missed period is really caused by your pregnancy.

18. Positive pregnancy tests: Only a positive urine test or blood test can give you solid indication that you are pregnant. The problem is, they may not be fool proof. Remember to visit a doctor to conduct further tests to confirm the results.

It is important to remember that not all of the symptoms above can confirm a pregnancy. When you have a positive pregnancy test, visit a doctor to get more tests done to confirm your pregnancy. That's the only way to find out if you are truly pregnant.

Remedy Arthritis Pain

According to medical definitions, there are more than 40 conditions that manifest as joint pain. The most likely causes are joint injury, joint strain or sprain, infections, cancer and inflammatory joint disease such as the various types of arthritis. Tendonitis and bursitis can also fit into these categories.

Here, we will concentrate on the inflammatory conditions that cause joint pain, the most common form being the condition we all know as arthritis. The word comes from arthro (joint) and itis (inflammation) and inflammation is defined as the symptoms of heat, pain, redness and swelling. Sound familiar? Arthritis, however, is a much more complex and diverse condition than you might at first imagine.

Arthritis in its many forms is America's major cause of disability and chronic pain. It affects 16.7 per cent of Americans (more than 3.4 million people), of which 60.4 per cent are women. Sixty per cent are between the ages of 15 and 64 (ie of working age). Fifty-four per cent of Americans over 75 have arthritis.

Arthritis is a general term for many conditions, of differing causes, involving inflamed, thickened and/or painful and stiffened joints. There are at least 100 known types of arthritis, but only five of these account for 90 per cent of cases. The main ones are classified generally into three groups:

• Osteoarthritis (OA).

• The systemic inflammatory forms of arthritis such as rheumatoid arthritis (RA), systemic lupus erythematosus (SLE) and fibromyalgia, which frequently has an infective trigger. These are often autoimmune diseases.

• Gout.

Osteoarthritis is the most common type of arthritis and is a localized disease that involves increasing deterioration of the cartilage in the joints caused by injury, repetitive use or general wear and tear. It typically runs in families and is three times more common in women than in men.

The structure of the joint is composed of hyaluronic acid, proteoglycans attached to glycosaminoglycans. In the joints, cells called chondrocytes make and maintain the integrity of the cartilage. These cells receive nutrients from the synovial fluid, which also removes waste byproducts. The synovial activity is triggered by movement, which compresses and releases the sponge-like cartilage.

Osteoarthritis is characterized by the degeneration, destruction and erosion of the cartilage in the joint, with bony outgrowths (Hebderden's Nodes) often forming at the edges of the joints. The synovial fluid changes and the elasticity of the cartilage degenerates. The joint surfaces become irregular, flattened and poorly adjusted to each other. This causes the joint cavity between adjacent bones to narrow until eventually the cartilage disintegrates and the bones may directly scrape against one another.

Osteoarthritis is more common in weight-bearing joints such as the ankles, knees, elbows, wrists, spine and shoulder (wear and tear) and is commonly one-sided: for example, in the right thumb in right-handed people. Osteoarthritis gradually develops over several years and initially is not always painful, although in the later stages when the cartilage has disintegrated, inflammation sets in and muscle spasms may occur. Many older people have difficulty looking after themselves as their movement is restricted by severe pain and stiffness.

Although the specific triggers for osteoarthritis are unknown, it may be precipitated by excess salt consumption, which affects calcium metabolism, and obesity, which causes greater wear and tear. Because of the joint destruction that occurs, osteoarthritis is better for rest and worse for movement, as movement (particularly weight-bearing) increases the damage. Movement causes the joints to scrape together and increases the inflammation. Despite this, exercise is vital, so non-weight-bearing exercise such as swimming is excellent.

Alex Strande, ND, Ph.D., is a naturopath and microbiologist. His primary location is in Houston, Texas. If you have any issues concerning your health, please visit us at www.simplyhealingclinic.com or call us to set up a consultation on 713.660.1420. We do long distance phone/Skype consultations with people from all around the world.