Archive for September 2009




Calcium

  1. Calcium accounts for approximately 1.5% of total body weight.
  2. Bones & teeth house 99% of the calcium in the body, while the remaining 1% is distributed in other areas.
  3. In a process known as bone mineralization, calcium & phosphorus join to form calcium phosphate, which gives structure & strength to bones.
  4. Calcium may prevent/treat cataracts, colon cancer, high BP, kidney stones, osteoporosis, premenstrual syndrome, pregnancy induced hypertension & preeclampsia.
  5. Calcium in food and supplements decreases the absorption of heme and nonheme iron.
  6. Magnesium & calcium compete with each other for intestinal absorption. Consequently, calcium supplements shdn’t be taken at the same time as magnesium supplements.
  7. Excessive intakes of calcium (more than 3,000 mg per day) may result in elevated blood calcium levels, a condition known as hypercalcemia. If blood levels of phosphorus are low at the same time, it can lead to soft tissue calcification(unwanted accumulation of calcium in cells other than bone).
  8. The amount of calcium in foods is not adversely impacted by cooking or long-term storage.
  9. Hypochlorhydria, a condition characterized by insufficient secretion of stomach acid, affects many people, especially in the elderly. Lack of stomach acid impairs the absorption of calcium.
  10. Vitamin D accelerates the absorption of calcium from the gastrointestinal tract.   Adequate intake of vitamin D is necessary for the absorption & utilization of calcium. As a result, vitamin D deficiency, or impaired conversion of the inactive to the active form of vitamin D (which takes place in the liver & kidneys), may also lead to a poor calcium status.
  11. High consumption of potassium reduces the urinary excretion of calcium while high intakes of sodium, caffeine, or protein cause an increase in the urinary excretion of calcium.
  12. Certain types of fiber, like the one found in wheat & oat bran, may interfere with calcium absorption by decreasing transit time, limiting the amount of time during digestion for calcium to be absorbed. Dietary fiber also stimulates the proliferation of “friendly” bacteria in the gut, which bind calcium and make it less available for absorption.
  13. Oxalic acid, found in spinach, beets, celery, pecans, peanuts, tea and cocoa, can bind to calcium and form an insoluble complex that is excreted in the feces. While research studies confirm the ability of phytic acid and oxalic acid in foods to lower availability of calcium, the decrease in available calcium is relatively small.
  14. Phytic acid, found in whole grains, nuts, and legumes, can bind to calcium to form and insoluble complex, thereby decreasing the absorption of calcium.
  15. Insufficient calcium intake, poor calcium absorption, and/or excessive calcium losses through the urine & feces can cause calcium deficiency.
  16. In children, calcium deficiency can cause improper bone mineralization, which leads to rickets, a condition characterized by bone deformities & growth retardation.
  17. In adults, calcium deficiency may result in osteomalacia, or “softening of the bone”.
  18. Calcium deficiency, along with other contributing factors, can also result in osteoporosis.
  19. Low levels of calcium in the blood (especially one particular form of calcium, called free ionized calcium) may cause a condition called tetany, in which nerve activity becomes excessive. Symptoms of tetany include muscle pain and spasms, as well as tingling and/or numbness in the hands and feet.
  20. The corticosteroids (like hydrocortisone, prednisone) are a family of anti-inflammatory drugs that reduce the body’s ability to activate vitamin D, resulting in decreased calcium absorption & increased calcium excretion in the urine.
  21. Aluminum-containing antacids, may increase the urinary & stool loss of calcium.
  22. Thyroid hormones may increase urinary excretion of calcium.
  23. Anticonvulsant medications used to control seizure activity in people with epilepsy & brain cancer, decrease the activity of vitamin D, resulting in decreased calcium absorption.
  24. Certain antibiotics may interfere with calcium absorption.
  25. Hormone replacement therapy may decrease calcium excretion & increase calcium absorption in postmenopausal women.
  26. Alendronate (Fosamax (TM)) is used in the treatment & prevention of osteoporosis. Calcium supplements may interfere with alendronate absorption. Since most people who take alendronate also take calcium supplements, it is advisable to take the alendronate at least 2hrs before or after taking the calcium supplement.
  27. Calcium from antacids, dairy products, & supplements can decrease the absorption of tetracycline antibiotics, thereby reducing the effectiveness of these drugs.
  28. Calcium supplements fall into 3categories. 1) naturally derived i.e unrefined calcium carbonate that appears as bone meal, oyster shell, limestone & dolomite(clay) are less expensive but may contain toxic material called lead, 2) refined calcium carbonate, which is most commonly used, is inexpensive but less well absorbed than other forms, 3) chelated is calcium bound to an organic acid(like citrate, malate, lactate, or gluconate) or to an amino acid, such as aspartate.
  29. To improve absorption, calcium carbonate should be taken with meals, as the presence of food in the stomach causes the secretion of hydrochloric (stomach) acid, a compound that breaks down calcium carbonate.
  30. Calcium recommendations are as follows:
  • 0-6 months: 210 mg
  • 6-12 months: 270 mg
  • 1-3 years: 500 mg
  • 4-8 years: 800 mg
  • 9-13 years: 1300 mg
  • 14-18 years: 1300 mg
  • 19-30 years: 1000 mg
  • 31-50 years: 1000 mg
  • 51+ years: 1200 mg
  • Postmenopausal women not taking hormone replacement therapy: 1500 mg
  • Pregnant and lactating women (younger than 18 years): 1300 mg
  • Pregnant and lactating women (older than 18 years): 1000 mg
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Add a comment September 25, 2009

Vitamins & minerals

  1. Found in foods we eat.
  2. Helps body grow, develop & stay healthy.
  3. Each one has a special role to play.
  4. Our body can’t make them, so we need to provide them through different foods b’cos different foods contain different vitamins & minerals.
  5. When people don’t get enough of these, they can have health problems.

Vitamins: 2types.

  • Fat soluble vitamins: Vitamins A, D, E, K are fat-soluble vitamins.  When we eat foods that contain fat-soluble vitamins, the vitamins are stored in the fat tissues & in liver from few days to 6months until body needs them. Then special carriers take them to where they are needed.
  • Water-soluble vitamins: Vitamins B & C are water-soluble vitamins. They are different & don’t get stored in body. Instead, they travel through bloodstream & whatever body doesn’t use comes out through urine.  So these need to be replaced often.
  1. Vitamin A: It plays a really big part in eyesight, especially night vision. It also helps you grow properly & aids in healthy skin. Found in milk fortified with vit A, orange fruits & vegetables(carrot, cantaloupe, sweet potato), dark greens(kale, spinach, collards), liver.
  2. Vitamin B: It’s a big group of— B1 (thiamin), B2 (riboflavin), niacin, B6 (pyridoxine), folic acid, B12 (cobalamine), biotin, pantothenic acid. They are imp in metabolic activity i.e help make energy & set it free when body needs it. They are involved in making RBC, which carry O2 throughout body. Since every part of our body needs O2 to work properly, B vitamins are very imp. Found in whole grains (wheat, oats), animal food (fish, seafood, poultry, meats, eggs, milk, yogurt), leafy greens, beans, peas.
  3. Vitamin C: Important for keeping body tissues, such as gums & muscles in good shape, helps to heal wounds or cuts, helps body resist infection, i.e makes it a little harder for body to become infected with an illness. Found in citrus fruits(lime, lemon, orange), strawberry, kiwi, tomato, broccoli, cabbage, sweet red peppers, cantaloupe.
  4. Vitamin D: Is needed for strong bones & teeth. It helps body absorb the amount of calcium it needs. Found in milk fortified with vitamin D, fish, egg yolks, liver, fortified cereal. You can also get this from Sun.
  5. Vitamin E: This hard-working vitamin maintains a lot of our body’s tissues, like the ones in our eyes, skin, & liver. It protects lungs from becoming damaged by polluted air & is important for the formation of RBC. Found in whole grains(wheat & oats), wheat germ, leafy green vegetables(like broccoli), sardines, egg yolks, nuts & seeds.
  6. Vitamin K: is the clot master. This is when certain cells in blood act like glue & stick together at the surface of the cut to help stop the bleeding. Found in leafy greens(broccoli), dairy products(milk, yogurt), soybean oil.

Minerals: Body needs these to perform many different functions, like building strong bones to transmitting nerve impulses. Some are even used to make hormones or maintain a normal heartbeat. 2types.

  • Macro: Macro means “large” in Greek. Body needs larger amounts of these than trace minerals. It includes calcium, phosphorus, magnesium, sodium, potassium, chloride, & sulfur.
  • Trace: Body needs just a tiny bit of each of these. Scientists aren’t even sure how much of these minerals are needed each day. It includes iron, manganese, copper, iodine, zinc, cobalt, fluoride, & selenium.
  1. Calcium: It helps build strong bones & teeth, supports proper functioning of nerves & muscles, helps blood clot. Excellent sources of calcium include boiled spinach, turnip greens, mustard greens, & collard greens. Good sources are dairy(low-fat curd, goat’s & cow’s milk, mozzarella cheese), sesame seeds, black-strap molasses. Also found in canned salmon & sardines with bones, leafy green vegetables (like broccoli) & in calcium-fortified foods — from orange juice to cereals & crackers.
  2. Magnesium: It relaxes nerves & muscles, builds & strengthens bones, keeps blood circulating smoothly.  Muscle-weakness, tremor, or spasm, Heart-arrhythmia, irregular contraction, or increased heart rate,  Softening & weakening of bone, Imbalanced blood sugar levels, Headaches, Elevated BP may indicate the need for more magnesium. Avoid overcooking to minimize loss of magnesium. Excellent sources in order are raw pumpkin seeds, boiled swiss chard & spinach, cooked soybeans, salmon, raw sun flower seeds, sesame seeds, halibut baked/broiled, black beans & navy beans cooked.
  3. Iron: Body needs iron to transport O2 from lungs to the rest of body. Iron is imp in the formation of hemoglobin, which is the part of our RBC that carries O2 throughout the body. Found in meat, especially red meat(like beef), tuna & salmon, eggs, beans, baked potato with skins, dried fruits(like raisins), leafy green vegetables(like broccoli), whole & enriched grains(like wheat, oats).
  4. Potassium: It keeps muscles & nervous system working properly. Blood & body tissues(like muscles) contain water & potassium helps make sure the amount of water is just right. Found in bananas, tomatoes, potatoes with skins, leafy green vegetables(like broccoli).
  5. Zinc: It helps immune system, which is our body’s system for fighting off illnesses & infections. It also helps with cell growth & helps heal wounds & cuts. Found in protein foods–like beef, pork, lamb, legumes(like beans, peas, lentils), peanuts.

Add a comment September 25, 2009

Health foods

  • Anti oxidants- Neutralize free radicals, which cause huge amounts of damage to cells. Free radicals are major players in the build up of cholesterol in the arteries that leads to heart problems,  the nerve & blood vessel damage seen in diabetes, the cloudy lenses of cataracts, the joint pain in osteoarthritis & rheumatoid arthritis, wheezing & airway tightening of asthma. Free radical damage contributes to the development & progression of virtually all degenerative diseases, including atherosclerosis, colon cancer, osteoarthritis, diabetes, & rheumatoid arthritis. Since they cause inflammation, both directly & by inciting the body’s inflammatory defense systems, free radicals also play a major role in asthma attacks.
  • Carotenoids- Reduce risk of heart problems, various cancers. Beta-carotene is a member of the carotenoids, which are highly pigmented (red, orange, yellow), fat-soluble compounds naturally present in many fruits, grains, oils, vegetables (green plants, carrots, sweet potatoes, squash, spinach, apricots, green peppers). Alpha, beta, gamma carotene are considered provitamins b’cos they can be converted to active vit A. Beta-carotene helps to protect vision, especially night vision. After beta-carotene is converted to vit A in the liver, it travels to the retina where it is transformed into rhodopsin, a purple pigment that is necessary for night-vision. Plus beta-carotene’s powerful antioxidant actions help provide protection against macular degeneration & the development of senile cataracts, the leading cause of blindness in the elderly.
  • Cruciferous vegetables- Belong to Brassica family. Broccoli, kale, cabbage, cauliflower, collards, brussel sprouts. Contains sulphur containing phytonutrients  sulforaphane & the indoles, which have significant anti-cancer effects b’cos they increase liver’s ability to detoxify. Phytonutrients in them work at a much deeper level to fight against free radicals by signalling our genes to increase production of enzymes involved in detoxification, the cleansing process through which our bodies eliminate harmful compounds. Provides cardio benefits too. Sulforaphane can help repair sun-damaged skin. Phytonutrient curcumin in turmeric & phytonutrient in cruciferous vegetables together could help promote men’s health by preventing prostate cancer.
  • Diuretic- Any substance that tends to increase the flow of urine, which causes the body to get rid of excess water.
  1. Asparagus: High in Folate, vit ACK, very good source of tryptophan, vit B1B2B6B3, manganese, fiber, copper, phosphorus, protein, potassium, low in sodium. Good source of iron, zinc, magnesium, selenium, calcium. It is diuretic due to Amino Acid asparagine in it, so treats problems involving swelling, such as arthritis & rheumatism. Carbohydrate called inulin in it increases friendly bacterial growth in gut. Pick firm, thin stemmed asparagus with deep green/purple closed tips. Use within 1-2days for good flavor. Wrap ends in damp paper towel, away from light in friz, since folate is destroyed by air, heat or light. Don’t worry if urine smells different when you eat asparagus.
  2. Avocado: Good source of vit K, B6, C, fiber, potassium, folate, copper. Oleic acid, a MUFA(Mono Unsaturated Fatty Acid) in it lowers total cholesterol & LDL cholesterol (bad), increases good HDL cholesterol. Good source of potassium. It increases absorption of health promoting carotenoids from vegetables. So add some to all foods everyday. Fights oral cancer. Tree ripened ones will have better flavor & will have slight neck rather than rounded. Or ripen firm avacado in paper bag, then keep in friz, stays 1wk. Sprinkle exposed surface with lemon juice to prevent browning.
  3. Beets: Rich in folate, very good source of manganese & potassium, good source of fiber, vit C, magnesium, tryptophan, iron, copper, phosphorus. Betacyanin, the pigment that gives it purple-crimson color is a powerful cancer fighter especillay colon cancer. It also protects against heart problems by dropping cholesterol & increasing good HDL cholesterol. Betaine in it helps lessen inflammations. Rich in folate. Beets & swiss chard are from same family, so their leaves taste the same. Cut most of the leaves & stems from root so they don’t absorb  moisture from root & store unwashed in crisper section of friz so stay for 4wks. Store unwashed greens in plastic bag.
  4. Bell peppers- Rich in Vit AC, 2 powerful anti oxidants. Very good souce of fiber, vit K, manganese. Good source of potassium, vit B1, E, tryptophan, copper. Vit B6 & folic acid in them are very important for reducing high levels of homocysteine, a substance produced during the methylation cycle (an essential biochemical process in virtually every cell in the body). High homocysteine levels have been shown to cause damage to blood vessels & are associated with a greatly increased risk of heart problems. Also provides fiber, a carotenoid called lycopene that prevents many kinds of cancer.  Vit C, beta carotene, folic acid, all found in bell peppers reduce risk of colon cancer. Beta-cryptoxanthin, an orange-red carotenoid found in high amounts in red bell peppers, pumpkin, corn, papaya, tangerines, oranges & peaches, lowers risk of lung cancer. Lutein & zeaxanthin pigments in red bell peppers protect against muscular degeneration, the main cause of blindness in elderly. Vit C & beta carotene fight against cataracts. Pick firm peppers that are heavy for their size. Available thoughout year but is a summer vegetable.
  5. Broccoli:  Rich in Vit ACK , folate & fiber. Good source of manganese, tryptophan, potassium, Vit B6 & B2, phosphorus, magnesium, protein, omega 3 fatty acids. Good source of vit B5, B1, B3, E, iron, calcium, zinc. Has  zinc & selenium, 2 trace minerals that act as cofactors in numerous immune defensive actions. When eaten with tomatoes, which is also recognized for fighting cancer, we see an additive effect. By eliminating Helicobacter pylori (H. pylori), it supports stomach health. Broccoli & other leafy green vegetables contain powerful phytonutrient antioxidants in the carotenoid family called luteinzeaxanthin, both of which are concentrated in large quantities in the lens of the eye. Good for strong bones as contains both calcium & vit C, which improves calcium absorption(milk has no vit C & high in calories.) Pick uniform colored with no yellowing firm clusters. Very perishable, so store in open plastic bag in crisper section of friz to keep for 1wk. If blanched & frozen, stays 1yr.
  6. Brussel sprouts: Rich in Vit CK, very good source of Vit A, B6, B1, tryptophan, folate, manganese, fiber, potassium, good source of omega 3, iron, phosphorus, protein, magnesium, vit B2, E, copper, calcium. Available year round but are at best from autumn through early spring. Vit A & beta carotene, both play imp roles in defending the body against infection & promoting supple, glowing skin. Both soluble & insoluble fibers are present in equal amounts. Select firm, compact & vivid green ones free of yellowed or wilted leaves. Store in plastic bag in friz, stays 10days. Can blanch & freeze to stay for 1yr.
  7. Cabbage: Rich in Vit CK, very good source of Vit B6, folate, manganese, fiber, good source of omega 3, vit A, B1, B2, potassium, protein, magnesium, calcium.  Available year round but are at best during late fall & winter months.
  8. Carrot: Found throughout the year, but in season in summer & fall. Rich in vit A, very good source of vit CK, fiber & potassium. Good source of vit B1B3B6, manganese, phosphorus, magnesium, folate. Excellent source of anti-oxidants & richest vegetable source of pro vit A carotenes. Beta-carotene promotes good vision, especially night vision. Phyto nutrient called flacarinol in carrots promotes colon health. Pick deeper colored firm & smooth ones as deeper the orange color means, the more beta carotene. Stem end shdn’t be darkly colored. Since the sugars are concentrated in the carrots’ core, generally those with larger diameters will have a larger core and therefore be sweeter. The trick to preserving the freshness of carrot roots is to minimize the amount of moisture they lose. So store in coolest part of the refrigerator in a plastic bag or wrapped in a paper towel, which will reduce the amount of condensation that is able to form. Store away from apples, pears, potatoes etc that produce ethylene gas since it will cause them to become bitter. Green tops shd be cut off before storing since they will cause the carrots to wilt prematurely as they pull moisture from the roots. Wrap tops in a damp paper & keep in friz, but use soon or else will wilt quickly.
  9. Cauliflower: Best from December through March. It lacks the green chlorophyll found in other cruciferous vegetables b’cos, leaves shield the florets from the sun as they grow. Rich source of Vit CK, folate, fiber & good source of vit B5B6, tryptophan, omega 3, manganese. Pick clean, creamy white, compact ones, store in plastic or paper bag in friz stem side down so moisture don’t develop in clusters.
  10. Celery: Available throughout year but best in summer. Rich in Vit CK, good source of potassium, folate, fiber, manganese, Vit B6. Phthalides, an active compound, may lower cholesterol & coumarins, may prevent cancer by preventing free radicals from damaging cells. Phthalides, help relax the muscles around arteries & allow those vessels to dilate. With more space inside the arteries, the blood can flow at a lower pressure & so lowers BP. Phthalides also reduce stress hormones, one of whose effects is to cause blood vessels to constrict. Celery has a reputation among some persons as being a high-sodium vegetable, & BP reduction is usually associated with low-sodium foods. Since two stalks of celery only provide about 4% of the sodium DV, most individuals would be able to include 2 or even more stalks of celery in a day’s diet while keeping their total sodium intake below the DV by sticking with other low-sodium foods. Potassium & sodium, which are imp for regulating fluid balance, stimulates urine production, thus helping to rid the body of excess fluid. Celery lowers cholesterol. Choose crisp one that snaps easily, without yellow leaves. Store in sealed container or wrap in pl.bag/damp cloth in friz. Can’t freeze.
  11. Collard greens: Available year round but best from Jan through April. Like Kale & mustard greens, they are non head forming members of the Brassica family. The dark blue-green leaves that are smooth in texture & relatively broad distinguish them from the frilly edged leaves of kale. Rich in Vit ACK, manganese, folate, calcium, fiber, good source of tryptophan, potassium, Vit B2B6. It is rich in health promoting phytonutrients, 3main anti oxidants in foods Vit ACE, anti oxidant mineral manganese, so nutritional superstar. Vit E-rich Leafy greens slow loss of mental function. Pick firm, non-yellow, unwilted ones. Store unwashed in damp paper towel in pl.bag in crisper section of friz. Sooner they are eaten, the less bitter they will be.
  12. Egg: Is almost a whole food, has everything except vit C. Only source of B12 for vegetarians, which is good for nervous system. Both white & yolk do good. If have heart problems, BP, obesity, diabetes etc, then take only white as yolk has fat & cholesterol. Proteins in egg is the best as have all the Amino acids. So after mothers milk, egg is best in providing energy & nutrients. Has anti-oxidants too. Phosphorus keeps our mind sharp. Sulphur is good for hair. Vit A gives skin shine. Selenium & vit E protect from heart problems. Calcium good for bones. Carotenoids in it protect eyes & muscles. Indian omlette has salt & chilli powder, Americans use ham & cheese, Chinese add vegetables, Japanese make thick ones, Spains eat with tortilla, Italians eat as frittata. In 1yr 1hen lays 260 eggs. To lay each egg, it takes 25hrs & after 1/2hr rest again new egg formation starts. As hen ages, egg size also increases. White is 30g in weight, yolk is 20g & shell is 5g. Best hair conditioner than anything else. Good for skin too. Shell has more than 1500 holes which absorb flavors around. Highly populated bird in birds family.

Add a comment September 23, 2009

Four Regions of Chinese Cuisine

There are many different types of food in China that can be categorized roughly by four regions: Southern, Northern, Eastern & Western.

  • Southern, or Cantonese cuisine- is the most well known to Americans. It includes a large variety of vegetables & meats, the familiar Fried Rice recipes(since Rice is the staple here). Many of the dishes here are prepared very quickly by stir-frying. Usually here the food is lightly flavored, but there are a large variety of tastes used. Sweet & sour dishes originated here.
  • Northern, or Beijing – Also known as Mandarin cuisine, originated here. Since this area has very sever winters, does not allow for the growing of rice, so wheat is the staple. Wheat is made into noodles, pancakes, & dumplings. The flavors here are more robust, with plenty of onion, garlic, cabbage, bean pastes, dark soy sauce & oyster flavored sauce. With influences from Mongolian & Muslim invaders in the past, Northern cuisine is hearty fare. Beijing (Peking) Duck, Mongolian Hot Pot & Mongolian Beef are some of the more familiar types of this cuisine.
  • Eastern, or Shanghai cuisine- uses a combination of wheat & rice as its staples, so rice & wheat noodles are very popular. Due to lot of rivers & other bodies of water, fish & seafood are a very large part of the cuisine. Sugar is also grown in this area, & includes delicate & refined varieties of sweet & savory pastries. Meatballs from finely minced pork is made here.
  • Western, or Szechwan cuisine- famous for its use of tongue-blistering chili peppers in a variety of dishes. But there’s more to this cuisine than just heat. There are subtle dishes, such as smoked Chicken that is smoked with tea leaves. Szechwan pepper & 5 spice powder are the spices used in this cuisine. Hot &  Sour soup, Twice Cooked Pork are familiar dishes from this area. Ever hear the expression “Oil and water don’t mix”? It’s true, which is why drinking water doesn’t help combat the effects of spicy foods. Since most spices are oily, the water just rolls over the spice. Eat rice instead – it absorbs the hot chili oil. Beer or milk also help. Szechuan pepper is not a pepper at all. Instead, the reddish-brown fruit – one of the ingredients in five spice powder – is a berry that comes from the prickly ash tree. While not as hot as chili pepper, it does have a unique flavor, and is famous for its numbing effect on the tongue.

Authentic dishes

  • Szechuan chicken: Rinse, pat dry with paper towels, cut to thin strips, partially frozen boneless, skinless, 4chicken breasts of 7oz each. Dip strips in whisked 2egg whites+2T cornstarch, deep fry till turn white & remove. In 1T sesame oil, stir-fry 1minute 4carrots julienned, add 1/2 red bell pepper sliced & 1/2 green bell pepper sliced. Make a well in center of wok, add 2Trice wine/dry sherry/cooking wine + 1t worcestershire sauce + 2t tabasco sauce + 2T sesame oil + 1T soy sauce + 2T brown sugar + 1/4t cayenne + 1/2t red chilli flakes + 1T ginger mince. Heat briefly & stir the sauce in with the vegetables. Add chicken, stir-fry 2 mts, sprinkle 3 green onions chopped. Serve with rice.
  • Kung Pao chicken: Marinate 1/2hr 1lb boneless chicken breast, cut to 1″cubes in 2T soy sauce + 1 1/2T h20 + 1 1/2T corn starch + 1/4t garlic salt, d.f 1/2min, remove. In 1T sesame oil, fry 4 dried red chillies until black, add 1t ginger chopped, chicken, stir, add 2T soy sauce + 1T white wine/sherry + 1T sugar + 1t cornstarch + 1/2t salt + 1t sesame oil, stir until just thickened, remove, sprinkle 1/2c peanuts.

Add a comment September 15, 2009

Brain & nervous system ailments

  • Central nervous system comprises the brain & spinal cord.
  • Brain’s 100 billion interconnected cells make it the most complex structure known.
  • Though brain is only 2% of body weight, it uses 20% of body’s energy.
  • Brain exchanges info with every organ via spinal cord & peripheral nerves.
  • Brain’s neurotransmitters communicate with every cell in the body.
  • Brain is the center of our senses, thoughts, feelings & the coordination of all movement & body processes.
  • Brain has 4parts: brain stem, cerebellum, midbrain & cerebrum.
  • Brain stem & cerebellum control involuntary functions.
  • Midbrain, located on top of the brain stem deep within the brain, is involved in the expression of emotions.
  • Cerebrum consists of 2cerebral hemispheres connected by a band of nerve fibers. Left/rational hemisphere specializes in logical thought & right/intuitive hemisphere in perceiving & feeling emotions, appreciating visual patterns & music.
  • Spinal cord descends from brain stem in a central canal within the spine & acts as highway for info.
  • Ailments range from the tingle of an irritated nerve to strokes & tumors.
  • Conventional approach: Painful symptoms treated with analgesics & other medications.
  • Complementary approach: Work with body & mind, dietary modifications may be advised.

Carpal Tunnel Syndrome

  • Carpal tunnel is the round bone found at the front of the wrist.
  • Symptoms- Numbness, pain, tingling in palm, thumb, 1st 2 fingers, worsens at night.
  • Cause- Compression of median nerve that passes through the wrist in people who make repetitive movements, such as keyboard operators or in women who are pregnant, menopausal, taking oral contraceptives, experience PMS, or in people with underactive thyroid.
  • Conventional treatment: Consult doctor at the 1st sign of symptoms. If condition persists, medication, plaster cast, or even surgery recommended to take pressure off the nerve.
  • Self help: Hang arm down the side of bed at night or wear wrist brace for relief.
  • Acupuncture: Needles inserted into local points around the wrist to help relax tension in the soft tissues.
  • Osteopathy: Manipulation to increase mobility & disperse excess fluids in the local soft tissue to relieve symptoms.
  • Homeopathy: Nat mur 6c if retaining fluids. Aconite 6c if pain keeps you awake at night as aconite eases pain.
  • Nutritional therapy: If swelling is due to buildup of fluid, may recommend vit B6 supplements or eat foods rich in B6(whole wheat bread, wheat germ, fortified cereals, liver, bananas, fish, nuts, dried brewer’s yeast, yeast extract).
  • Other options: Acupressure & Hydrotherapy.


Add a comment September 11, 2009

Mind & emotion therapies

  1. Psychotherapy & conseling
  2. Hypnotherapy
  3. Autogenic training
  4. Biofeedback
  5. Relaxation & breathing
  6. Meditation
  7. Flotation therapy
  8. Visualization
  9. Sound therapy
  10. Music therapy
  11. Art therapy
  12. Feng shui
  13. Geomancy
  14. Color therapy
  15. Light therapy
  16. Energy medicine
  17. Other therapies

Add a comment September 11, 2009

Medicinal therapies

  1. Naturopathy
  2. Hydrotherapy
  3. Anthroposophical medicine
  4. Homeopathy
  5. Biochemic tissue salts
  6. Bach flower remedies
  7. Crystal therapy
  8. Western Herbalism
  9. Chinese Herbalism
  10. Ayurveda
  11. Nutritional therapies
  12. Orthomolecular therapy
  13. Clinical ecology
  14. Magnetic therapy
  15. Other therapies

Add a comment September 11, 2009

Touch & movement therapies

  1. Massage
  2. Aromatherapy
  3. Reflexology
  4. Metamorphic technique
  5. Chiropractic
  6. Osteopathy
  7. CranioSacral therapy
  8. Rolfing
  9. Aston-patterning
  10. Hellerwork
  11. Feldenkrais method
  12. Alexander technique
  13. Tragerwork
  14. Bioenergetics
  15. Acupuncture
  16. Acupressure
  17. Shiatsu
  18. Do-In
  19. Thai massage
  20. Qigong
  21. Tai Chi
  22. Polarity therapy
  23. Healing
  24. Therapeutic touch
  25. Reiki
  26. Yoga
  27. Dance movement therapy
  28. Bates method
  29. Other therapies

Add a comment September 11, 2009

Well being

Balanced body
  1. Body consists of 3 independent realms: biochemical, structural, & psychological. An imbalance in one realm can cause health problems & afffect the working of the other two realms.
  2. Biochemical: How cells, organs & body systems work to keep the body’s processes balanced. Biochemical function can be adversely affected by poor diet. Ex- high fat intake can harden the arteries. If diet or elimination of toxins, are poor, psychological problems like fatigue & depression can follow.
  3. Structural: How muscles, bones, nerves & blood vessels support body systems. Ex- narrow arteries can restrict O2 supply to tissues & impair cell biochemistry. Upper body tension can increase anxiety & psychological strain.
  4. Psychological: How thoughts, feelings, actions, or relationships can help or hinder body’s ability to cope with life. Ex- strain, anger or fear can lead to muscular tension & poor posture, inhibiting structural function. Depression can cause loss of appettite & impair biochemical processes.
  5. There are 3 stages of adaptation as the body copes with stress. Body’s 1st reaction is the “fight or flight” response. Stress harmones such as epinephrine are produced; tension builds around the head, neck, lower back, chest & abdomen; thoughts focus on escape or attack. If the stress is removed, body returns to normal functioning. 2nd stage- If stress continues, body copes by maintaining resistance or “adapting.” Although body begins to feel normal again, & may have adapted to deal with the stress, the process drains energy from the structural, biochemical, & psychological realms of the body. Over time, this will affect the body’s ability to function efficiently. 3rd stage- If stress is long-term, body becomes exhausted. Reserves needed to keep adapting to ongoing stress are depleted, & one or more of the body realms breaks down. Body becomes run down & fatigued, with recurring minor illnesses & psychological burnout. Symptoms may worsen & disease may develop, depending on the organs or systems affected. Eventually, even if the stress is withdrawn, the body may be irreversibly damaged.
  6. Physical fitness helps all the body systems funciton at their best & is imp for the prevention of major diseases. It also boosts energy, helps reduce stress, and benefits emotional well-being.
  7. Taking unnecessary risks can endanger not just your life but those of others & it increases stress & emotional problems.
  8. A diet low in fats & high in fiber, fruits & vegetables can protect against disease. What you eat & drink provides energy for cell growth, maintenance, & repair, & for physical & mental activity.
  9. Inheritance predisposes you to some diseases, & certain conditions are passed on in the genes.
  10. Regular health checkups are imp, particularly as you get older, to identify potential problems while a cure is still possible.
  11. Feeling stimulated & fulfilled in your daily work is an imp part of emotional well-being.
  12. Degree to which pressure affects you depends on how you perceive stress, how much you feel in control, & how effective your coping stress strategies are- exercise, healthy diet, relaxation.
  13. A contradiction betn our beliefs & our way of life creates uneasiness & dissatisfaction, that can affect our emotional & ultimately physical well-being. Inability to fulfill our creative urges causes frustration & low self-esteem. If you feel comfortable with yourself & where you are going in life, you are less likely to be threatened by unexpected challenges & will have a flexible attitude that enables you to adapt to circumstances.
  14. How you react to pressure/stress may be influenced by your personality. Some people behave in a hostile way, fuming & blaming others, making themselves prone to coronary heart disease. Cool persons may use up energy in trying to ignore the problem or in blaming themselves, & thus deplete their immune system & become vulnerable to infection.
  15. A sense of humor, the ability to express yourself & share your feelings, empathy with others, & tolerance of their opinions indicate a strong sense of self-worth & high self-esteem.
  16. Those who have partners with whom to share problems are less likely to get sick & recover faster than those without. If you feel good about yourself it’s easier to have close relationships. Sexual activity concerns satisfaction in a purely physical sense, while sexual intimacy concerns the mental aspect of an emotional involvement.
  17. Managing your life to achieve balance & ctrl involves self-confidence, self-esteem, a sense of priorities, assertiveness, the ability to say “no,” & planning ahead. It also means making time for things that maintain inner harmony & help you cope with challenge.

Balanced diet

  1. Healthy diet shd consist of approximately 15% protein, 50% carbohydrates & 30% fats, along with plenty of fiber & h20, adequate vitamins & minerals.
  2. Carbs- are our largest & most immediate source of energy. Body transforms them into glucose, the body’s basic fuel, & glycogen, which is stored in the liver & muscles & can be converted to glucose when necessary.
  3. 2types of carbs- Simple carbs are basic sugars that are rapidly absorbed to provide instant energy & have no nutritional value. Ex- Cane or beet sugar, sugars in fruit, honey, vegetables & milk. Complex carbs are broken down slowly. They are compounds of several sugars & tend to be stored as glycogen. Found in starchy foods like bread, pasta, rice, potatoes, legumes, cereal grains & in root vegetables. They have nutritional bonus of fiber, vitamins & minerals.
  4. Protein: Every cell & body organ needs protein, in the form of amino acids, for growth, maintenance, & repair. It is also used to make enzymes that help digestion & produce antibodies & hormones. It is not stored in the body, so a fresh supply is needed every day. Any excess is burned as energy or converted to fat. Found in meat, poultry, fish, eggs, soybeans, cheese, cereal grains, legumes & nuts.
  5. Fats: They are composed of fatty acids & are the most concentrated source of food energy, providing twice as many calories as carbs or protein. They are vital for health in small amounts, but too much can cause health problems.
  6. 3types of fat- Saturated, unsaturated (mono & polysaturated) & trans fats.
  7. Saturated & monounsaturated fat can be made by the body, so are not strictly needed in the diet. Too much saturated fat found in fatty meat, hard cheese, & butter can raise cholesterol levels & lead to obesity & heart disease.
  8. Monounsaturated fat, found in olives, avocados, nuts, & seeds, is healthier than saturated fat.
  9. Polyunsaturated fat contains essential fatty acids, which are vital for health & can only be supplied by food i.e from most vegetable oils & oily fish.
  10. Trans fats, which are associated with heart disease, are manufactured by converting unsaturated vegetable oils into saturated fats.
  11. Vitamins: Although only tiny amounts of each are needed, they are essential to life.
  12. Vit A: Good vision, maintains skin & mucous membranes, antioxidant. In oily fish, liver, butter, cheese, eggs, carrots, tomato, apricots, spinach, broccoli.
  13. Vit B1/thiamine: Turns food into energy. In dried beans, whole grains, brown rice, nuts, bulgur wheat, whole-wheat pasta, bread, lean meat, fish, yeast extract.
  14. Vit B2/riboflavin: Helps turn food into energy. In lentils, nuts, dairy products, eggs, liver, lean meat, yeast extract, greens.
  15. Vit B3/niacin: Synthesis of DNA; imp for nervous & digestive systems, & release of energy from food. In dairy products, liver, chicken, turkey, oily fish, whole-wheat bread, brown rice, yeast extract, brewer’s yeast, nuts.
  16. Vit B6/pyridoxine: Brain function, antibodies production, RBC formation, helps release energy from protein.
  17. Vit B12: Helps protect nerves, necessary for cell division & RBC formation. In shellfish, white & oily fish, liver, kidney, red meat, eggs, milk, cheese, yogurt, nutritional yeast.
  18. Biotin: Helps produce energy & maintains skin, hair, bone marrow & glands producing sex hormones. In whole wheat bread, brewer’s yeast, yeast extract, brown rice, dairy products.
  19. Folic acid/folate: Helps form new cells, especially RBC & WBC, prevents birth defects such as spina bifida. In broccoli, green cabbage, wheat germ, legumes, nuts, yeast extract, liver.
  20. Pantothenic acid: Helps release energy from food, form antibodies, & maintain nervous system & skin. In nuts, brewer’s yeast, yeast extract, kidney, liver, wheat germ, soy flour.
  21. Vit C/ascorbic acid: For healthy gums, teeth, bones, skin. Makes neuro transmitters, aids iron absorption & wound healing, is antioxidant, so helps protect against infection. In tomatoes, citrus fruits, black currants, strawberries, kiwi, mango, papaya, spinach, dark greens, potato.
  22. Vit D: For Ca & P absorption, bones & teeth. In brown rice, milk, oily fish, eggs, butter, margarine. Also made by skin in response to sunlight. It is the only vitamin that can be produced efficiently by the body. All other vitamins must be obtained from diet.
  23. Vit E: Protects body tissues by preventing polyunsaturates from forming free radicals; a powerful protector against heart disease. In avocado, nuts, seeds, veg oils, eggs, whole grains, olives, asparagus, spinach, blackberries, whole-wheat bread, brown rice, salmon, tuna.
  24. Vit K: Helps form proteins & prevent blood clotting. In greens, especially green cabbage, broccoli, brussels.
  25. Minerals: Take up only 3-4% of our weight, but we can’t survive without them. Some are needed in large amounts & some in tiny doses, so called “trace elements.”
  26. Calcium: Helps blood clotting & muscle function, regulates heartbeat, for growth & maintenance of strong bones & teeth. Especially imp in women to prevent osteoporosis after menopause. In cabbage & other greens, milk, dairy products, eggs, canned sardines & other bony fish.
  27. Chloride: Regulates fluid & circulation of ions in bloodstream, helps formation of stomach acid. In salt.
  28. Chromium: Regulates blood sugar & cholesterol. In cheese, egg yolk, red meat, liver, whole grain cereals, seafood.
  29. Copper: Builds bones & connective tissue, helps iron absorption. In mushrooms, meats, shellfish, nuts, seeds.
  30. Flouride: Protects against tooth decay. In tea, tap h20, toothpaste.
  31. Iodine: Vital for hormone secretion by thyroid gland. In seafood, iodized table salt, seaweed.
  32. Iron: Carries O2 to blood cells. In shellfish, liver, red meat, dried fruits, legumes, whole-wheat bread, fortified cereals, dark greens.
  33. Magnesium: Helps bone growth, nerve & muscle function. In apricots, bananas, wheat bran, soybeans, whole grains, seeds, almonds, cashew, raw greens, low fat milk, yogurt.
  34. Manganese: For bone growth & cell function, works as an antioxidant. In fruits, nuts, whole grains, legumes, vegetables, tea, egg yolks.
  35. Molybdenum: For DNA production. In legumes, whole grains, organ meats, yeast, greens.
  36. Phosphorus: For energy metabolism, nutrient absorption, healthy bones & teeth. In seafood, white fish, meat, poultry, egg yolks, milk, beans, nuts, dried peas.
  37. Potassium: Regulates heart beat, fluid, circulation of ions in blood stream, helps muscle contraction, transfers nutrients to cells, aids nerve function. In dried peas & beans, dried fruits, citrus fruits, bananas, avocado, peanut butter, potatoes.
  38. Selenium: Works with Vit E as an antioxidant & helps sexual development. In brazil nuts, whole grain cereals, whole wheat bread, muesli, organ meats, red meat, poultry, white fish, tuna, shellfish, dairy foods, egg yolks, lentils, avocado, garlic, tomato.
  39. Sodium: Regulates fluid balance with potassium. Aids nerve & muscle function. In anchovies, salt, yeast extract, ham, bacon.
  40. Sulfur: Helps produce protein. In animal & veg protein.
  41. Zinc: Vital for normal growth & sexual development, for immune function & enzyme action, works as antioxidant. In peanuts, sunflower seeds, liver, red meat, poultry, eggs, cheese, seafood, oysters.
  42. Mass-processing of food may destroy some vitamins & minerals. So supplements can sometimes be beneficial. Excess vit A, B6, & iron can cause health problems.

Healthy eating

  1. Dietary fiber is largely composed of carbs, but not broken down by the body for energy. It is found only in plant foods. B’cos it is resistant to digestive enzymes, passes through gut without being absorbed, helping to soften & increase the bulk of the stool.
  2. Insoluble fiber found in nuts, wheat bran, some whole grains, some dried fruits speeds the passage of food through intestines & helps prevent the buildup of carcinogens that could cause colon cancer.
  3. Water soluble fiber found in oat bran, legumes, rice bran, fruits & vegetables lowers cholesterol levels & inhibits the glucose absorption into the bloodstream, preventing a sudden rise in blood sugar.
  4. High fiber foods like rice, nuts, legumes, whole grains, prevent constipation, lower cholesterol & protect against bowel disease.
  5. Not all additives are bad: Vit C, is used to prevent fruit juices from turning brown & to prevent fatty foods from becoming rancid.
  6. Nitrites & nitrates used to preserve processed meats & smoked fish may convert to carcinogenic nitrosamines.
  7. Pickled foods are  said to contribute to cancer. Fruits & vegetables may harbor traces of pesticides, particularly organophosphates. Antibiotics are given to livestock & farmed fish to protect & fatten them. Fish & shellfish from polluted waters may contain heavy metals such as mercury & lead.
  8. Antioxidants protect against cancer, heart disease, premature aging etc bt seeking out & deactivating free radicals, which are molecules produced by body as part of its defense against bacteria. Free radicals can damage DNA & affect cholesterol. Chemicals, cigarette smoke, industrial pollution can also increase free-radical levels. Body produces some antioxidants but we need to obtain more from diet. Vit A, C, E, selenium, zinc, manganese, copper, bioflavonoids found in blackberries, black currants, lemons, plums, cherries, have antioxidant properties. Carotenoids include beta carotene, and can help protect against damage by environmental toxins. Found in tomato, spinach, broccoli, turnips, greens, brussels, carrots, red peppers, dried apricots, sweet potato.
  9. Mood foods- Chocolate contain chemicals that can lift the spirits. High protein foods like meat, milk, eggs, produce feelings of calm b’cos they contain amino acid called tryptophan, that produces serotonin, a mood enhancing neurotransmitter. Starchy & sugary carbs increase blood sugar & are thought to raise serotonin levels. Low levels of serotonin may be linked to depression & hostility & low blood sugar to irritability, depression & mood swings.
  10. A midday meal of complex carbs & protein, can help avert the after-lunch energy slump. A heavy meal containing saturated fats may cause sleepiness.

Dealing with stress

Sleep

  1. Good sleep is the best way to help cope with stress, solve problems or recover from illness. 2states- In REM/ rapid eye movement sleep that happens 15-20mts after falling asleep, most dreaming occurs. REM sleep acts as psychological safety valve, helping us work through unconscious events & emotional issues. In deep sleep/ Non-REM sleep, body repairs & regenerates tissues, builds bone & muscle, strengthens immune system. We get less of this deep sleep as we get older.
  2. For good sleep, avoid large meals, stimulants like caffeine before bedtime. Don’t go to bed hungry. Milky drinks, cereal, whole-wheat cookies, bananas reduce restlessness. Do aerobics during the day to reduce stress hormones. Stop work an hour before bedtime to calm mental activity. Well ventilate bedroom so the temperature is comfortable i.e below 75*F. If can’t sleep, go into another room & read a book or watch tv until you feel sleepy. Practice progressive muscle relaxation technique in bed. If there’s light, use eye mask.

Exercise

  1. Regular exercise improves function of heart & lungs, strengthens muscles to give more stamina, keeps joints mobile, increases circulation so that skin looks healthier, lowers high BP, cholesterol, cancers, diabetes, helps weight loss, strengthens bones by increasing the mineral content, improves mood, boosts self-esteem, lessens anxiety, encourages sound sleep, improves immune function.
  2. All human activity- physical or mental- is powered by energy converted from food & O2.
  3. Physical fitness requires cardiovascular & muscular endurance, strength & flexibility. 20-30mts aerobic exercise 3-5times a week brings definite health benefits.
  4. Cardiovascular endurance is the ability of the heart, blood vessels & blood to carry O2 to cells & to carry waste products away from them. It is developed by vigorous aerobic exercise, such as jogging, sustained for at least 12mts without a break. Aerobics oxygenates muscles via blood & enables the heart to pump more efficiently.
  5. Muscular endurance is the capability of muscles to maintain repeated exercise. It is built up with repeated exercising of large muscle groups, as in circuit training or swimming.
  6. Muscular strength is the capacity to carry, lift, push, or pull a heavy load. It is developed with anaerobic exercise, as in weight-lifting or tennis. Anaerobic exercise consists of brief bursts of activity during which there is no time for blood to pump O2 to the muscles, so they draw on chemical processes that produce lactic acid, a waste product that can cause muscle fatigue & cramps.
  7. Flexibility is the ability of joints to move through their full range of motion. It is achieved by stretching muscles as in golf or yoga. It keeps connective tissues from shortening & tightening, prevents muscle pulls & tears, relieves pain, boosts muscle strength & tone, helps prevent injury. It can enhance body awareness & appearance, increase energy, and improve circulation.
  8. If you stop exercising, the benefits gained can be lost within a matter of weeks.
  9. To function, brain depends on glucose & O2 carried in the cardiovascular system. If these are insufficient, brain cells die. Some believe that exercise requiring coordination & mental agility, such as tennis, may generate more connections between nerve cells.
  10. Exercise is nature’s antidepressant. It might take 6-8wks for exercise to change the body & improve body image, but it can change your mood at once.
  11. Aerobic exercise, such as brisk walking, jogging, cycling or swimming, is best for mood enhancement. Coordinating movements with breathing prevent overexercising.
  12. During pregnancy, avoid high risk sports, do yoga, swimming, walking for flexibility.
  13. After birth, try gentle stretching & toning floor exercises with baby.
  14. Optimum heart rate during exercise shd ideally be kept at 60-80% of your maximum heart rate, which can be calculated by substracting your age from 220.
  15. To check heart rate, place 2fingers on the pulse at the side of neck/on wrist, count the beats for 15secs, then multiply the number by 4.
  16. Warm up for 5-10mts before exercising to increast heart rate & blood flow, stretch muscles & reduce the risk of injury. Cool down afterward with slower movements & stretching to prevent muscle cramps & stiffness. Drink plenty of h20 before & after exercise to replace fluids lost.

Choosing an activity

  1. Choose an activity that you enjoy, so you will stick with it longer. Also see that it brings quick benefits, such as feeling better, learning new skills, or keeping weight down.
  2. Moderately intense activities such as walking with a companion, may be more enjoyable than vigorous activities in the beginning.
  3. Try to make exercise as part of your routine as possible.
  4. Prevent boredom by varying exercise.
  5. Walking, which has a host of health benefits, can easily be incorporated into a daily routine.
  6. Running/jogging are excellent, but don’t attempt them until you can walk briskly for 2miles/3km without difficulty. Always wear well-cushioned shoes that bend at the ball of the foot.
  7. Tennis is good for agility & coordination, helps build up muscular strength.
  8. Swimming is one of the best aerobic exercises, working the heart & lungs as well as 2/3 of the body’s muscles. Muscle strength, endurance, posture, & flexibility all benefit from swimming, & no undue strain on joints.
  9. Exercise classes vary from stretching & weight training to step aerobics, jazz dance, & dynamic yoga.
  10. Downhill skiing helps develop balance, agility, coordination, while cross-country skiing provides a more complete aerobic workout & exercises more muscle groups than any other part.
  11. Cycling gives the heart & circulation a thorough workout without straining the joints. It can be an excellent way of getting fresh air, but a stationary bicycle indoors might be more practical for some people.
  12. Dancing exercises the heart, lungs, muscles, & social aspect is an added bonus. Choose from tango, salsa, jazz, ballet, or any other form of energetic dance.
  13. Yoga is excellent for flexibility, breathing, muscle coordination, circulation, & relaxation.

Understanding emotions

  1. The way people handle difficult emotions, such as anger or frustration, can have a profound effect on physical health.
  2. It depends on the makeup of the body & nervous system, as well a on upbringing & experiences, & the culture in which we live.
  3. Learning to express emotion in a healthy & appropriate way shd be part of growing up.
  4. Sometimes, emotions can be so strong & confusing that it can help to talk them through with someone – perhaps a friend or counselor.
  5. If you feel “down” & depressed, you tend to view everything pessimistically.
  6. Pessimists tend to lack self-esteem, which enforces may other difficult emotions – jealousy, hostility, guilt, anxiety, etc. which is an internal stressor.
  7. “Cold responders,” who respond to stress by withdrawing & blaming themselves, & seldom get angry, cry, or express feelings, may be more prone to immune-related diseases.
  8. “Hot responders,” who blame others when under pressure, may place a different kind of strain on the body.
  9. When angry, hostile people experience increased BP & the release of stress hormones, which place strain on body. These people are more likely to smoke, drink alcohol, & overeat.
  10. Constant feeling of mistrust, anger & aggression are risky to heart & may even contribute to cancer.
  11. If under stress & unable to cope, can undermine self-esteem & make you interpret every unfortunate event as the end of the world.

Handling emotions

  1. Overcoming poor self-esteem, even quite small shifts in self-perception can bring profound changes in life.
  2. Habitual cold responders have to learn how to become “hotter” & vice versa.
  3. Try to improve relationships with others by listening to what they say, so they respond more positively to you.
  4. Learn self-assertion, communication skills, practice tolerance, trust, forgiveness, confide in a friend or partner & get involved in your community.
  5. When you become aware that your thoughts are taking a negative turn, shout “Stop!” in your head. Then switch mind to a pleasant subject that you enjoy thinking about. The theory is that the mind can’t deal with 2 opposing feelings at once, so the 1st, negative emotion is defused. This method is part of cognitive behavioral techniques.
  6. Don’t let strong emotions, such as grief or despair, to bottle up. So grieve openly.
  7. Suppportive family & friends, are very imp for physical & emotional well-being. Feeling of loving & being loved is necessary.
  8. Being able to express emotions, through art or music also helps. They stir emotions & change mood.
  9. Religious affiliation has been linked to better mental & physical health.
  10. Be optimistic. Have hope, which means facing up to a problem & then looking for ways forward.
  11. People who have the ability to laugh/with sense of humor suffer less fatigue, tension, anger, depression in response to stress.
  12. Laughter eases muscle tension, deepens breathing, improves circulation, releases pain relieving hormones called endorphins. It also raises levels of immunoglobulin A, an antibody in the mucous lining of nasal cavity, & helps release hormonal substances called cytokines that promote the activity of “natural killer” WBC. WBC fight off bacteria & viruses, destroy potential tumor cells.
  13. Be more positive. When you feel good about yourself, you can accept your own imperfections.
  14. Do something to help other people, which can help you feel good.
  15. Keep a diary to build a sense of inner stability. Expressing emotions verbally or in writing, in the long term, increase sense of well-being.
  16. Exercise, dance, play sports to improve body image & self-perception.
  17. Positive emotions may be lying beneath the surface, work each day to encourage them.
  18. If you lack confidence & feel anxious, practice a form of visualization in which you recall happy occasions in life & try to reexperience the feelings associated with them. Visualization helps to improve self-esteem, activate the body’s self-healing powers & even reduce pain.
  19. If your mind continually focussing on negative, pessimistic, & anxious thoughts, you may be depressed. Talk to doctor.
  20. Change your perspective by “reframing the image” – you are not a failure if you donot succeed, but rather a success for trying.
  21. In stressful situations, stop & relax, control your breathing, then reflect on how best to deal with it.
  22. Sometimes, it helps to put aside a problem until it can be dealt with more effectively.
  23. Tackling a difficult situation or taking action may sometimes help too.
  24. Learn meditation, youga, or qigong to help calm mind & focus thoughts.
  25. If unable to face a decision, listing pros & cons might suggest solutions & compromises.

Relaxing options- for shine & also curing sinus problems.

  1. Do deep breathing saying word “OM” 9times.
  2. Cleanse face with rose h20+kalabanda paste
  3. Scrub with chamanti powder.
  4. Then aroma steaming.
  5. Msg smoothly with chandan+swarna bhasmam+haldi.
  6. Acu-pressure treatment with serum & gel made from lily flowers.
  7. Apply fruit gel & cover face with rose petals.
  8. Give 2mts red light treatment.
  9. With palms press face for 10mts.

Add a comment September 8, 2009

Complementary medicine

  1. Holism: Derived from Greek holos, meaning “whole”. It deals with the patient as a whole & not merely with physical symptoms.
  2. Holistic health systems: Naturopathy, homeopathy, traditional Chinese medicine. They believe that the body has a natural tendency toward equilibrium or “homeostasis”, which when disrupted, need to be fixed to promote self healing.
  3. Sleep, good diet, exercise & happiness provide the energy needed to recover from everyday stresses that knock us off balance.
  4. In India, China & Africa, these systems are in common use.
  5. Nowadays more visits are being made to complementary practitioners than to conventional doctors.
  6. In US, Traditional Chinese Medicine, aromatherapy & chiropractic are widely being used. Following public demand, insurers now are covering some complementary treatments.
  7. Homeopathy & Ayurveda, that are widely used in Europe are slower to gain ground in Europe.
  8. Close partnership between the patient & practitioner in complementary therapies encourages active participation of patients in healing process.
  9. Medical technology in the form of X-rays, brain scans & laparoscopic surgery, scientific miracles such as heart transplants & saving of premature babies, gave doctors godlike power over life & death. But people’s faith was shaken when so-called wonder drugs revealed unpleasant or dangerous side-effects, bacteria & viruses developed resistance to many drugs & surgical procedures failed to deliver complete cures.
  10. Funding for complementary medicine research is scant due to lack of backup.
  11. Finding scientific explanation for the principals behind many complementary therapies is one of the most difficult issues.
  12. Placebo: Latin for “I will please” is an inactive medication/treatment as a pill/meaningless procedure given to a patient in place of genuine drug or medical technique. B’cos patients expect it to work, placebo may have a therapeautic effect. This is in fact the self-healing response, which conventional doctors often dismiss b’cos placebos are not an intervention.
  13. When people a placebo, it is highly significant that, around 30% of people in clinical trials feel much improvement; some researchers say this can rise to as much as 90%.
  14. Immune system research has shown how patient’s expectations & feelings can influence healing processes.
  15. Group of neurotransmitters, known as neuropeptides are chemicals found everywhere that act as messengers within the nervous system. They enable diff body systems, to send signals to one another, propelled through tissues as well as nerves betn them.
  16. On surfaces of cells are receptors. Each receptor acts as a “lock” for a particular neuropeptide, which slips in like a key & turns on the relevant body process. Ex: When rats infected with neuropeptide linked with thirst, they drink continuosly, even when sated with fluid. Their kidneys retain urine b’cos the msg to body is “want h20, save h20.”
  17. In 1975, a type of neuropeptide called endorphins- natural opiates in brain that generate pleasurable responses- are discovered throughout the body. As emotions fluctuate, neuropeptides sweep though the body systems in response, signaling physical changes such as a rise in BP or relaxation of muscles.
  18. Viruses use the same receptors as neutopeptides, so whether or not a virus can enter a cell may depend on how much of the appropriate type of neuropeptide is around to block it.
  19. Negative emotions affect the immune system, reducing natural killer cell activity & antibody production. Stressful events can also have a long-term impact. Emotional support from others may help protect against stress & disease.
  20. Conventional & complementary practitioners need to exchange ideas & cooperate to combine the best drugs, herbs & other treatment approaches to improve the well-being of their patients in future.
  21. Conventional doctors examine the body for physical changes that helps to identify a disease. Without a diagnosis it is often difficult for conventional doctors to prescribe treatment.
  22. Complementary practitioners, on the other hand, assess physical & emotional health, lifestyle & personality.

Add a comment September 8, 2009

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