Well being

September 8, 2009 RENU

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 Eventually, even if the stress is withdrawn, the body may be irreversibly damaged.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.
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Entry Filed under: Alternative therapies

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