Feel Good

  • Rediscover the art of self-care

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    Robin Sharma, the internationally renowned motivational guru likens the human body to “a high-performance race car worth millions.” While many of us may instinctively nod in agreement with the analogy, few would have the determination and discipline to map out a coherent, systematic and doable health regimen. If you’re one of them, here’s an easy-to-follow four-pillar plan to get you moving on your journey to better health and well-being – so let’s get started!

    A is for Attitude

    In one US study that analyzed the records of over 1,000 patients suffering from various symptoms including headache, back and chest pains, abdominal pain and weight loss, it was found that only 16% of the cases were due to actual physical causes. The rest were deemed to have psychosocial origins – traceable to the emotional and social background of the patient. Several studies have documented the connection between mental attitude, illness and life expectancy. In one eight-year research that involved nearly 100,000 women, the results showed that the most optimistic were 14% less likely to die from any cause, even when other variables such as wealth and lifestyle were factored in. So, first up – uphold a positive mental attitude and think yourself well!

    Eat right

    Eat breakfast like a king, lunch like a prince and dinner like a pauper. This “inverted pyramid” diet is a logical, simple and suitable starting game plan for those who have neither time nor interest to delve deeper into the science of a good and healthy diet. Back to the race car analogy; the body needs to have the requisite fuel to get off the day’s tracks on a solid footing, replenish during mid-day and relax and recuperate during the night. The next step is to ensure that you’re getting enough of the necessary nutrients to put you on the path to optimum health and keep illness at bay.

    Let’s get physical

    Exercise – the free miracle cure we’ve always had but neglected to take advantage of. From doing household chores to walking the dog to gardening, there’s overwhelming evidence to support the view that physical activities are essential if you want to live a healthy and fulfilling life into old age. As a general guide, for any physical activity to have health benefits, a person needs to be moving quick enough to raise his heart rate, breathe faster and feel warmer. Commit yourself to be active with a target of 30 minutes of moderate activity for at least five days a week.

    The power of sleep

    The importance of sleep as a physical health booster is indisputable. For example, sleep is involved in the healing and repairing of our heart and blood vessels. Conversely, insufficient sleep can impair the body’s immune system and undermine its ability to fend off viruses. A research by the Carnegie Mellon University has shown that a person who suffers from lack of sleep is likely to develop a cold. Another US study discovered the correlation between poor quality sleep and the subsequent occurrence of gastrointestinal symptoms in women suffering from irritable bowel syndrome. Quality sleep is also essential for the health of the cerebral cortex in the brain. As English writer Thomas Dekker aptly put it nearly four centuries ago: “Sleep is the golden chain that ties health and our bodies together.”

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  • Four keys to a healthy you

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    It is health that is real wealth and not pieces of gold and silver

    Robin Sharma, the internationally renowned motivational guru likens the human body to “a high-performance race car worth millions.” While many of us may instinctively nod in agreement with the analogy, few would have the determination and discipline to map out a coherent, systematic and doable health regimen. If you’re one of them, here’s an easy-to-follow four-pillar plan to get you moving on your journey to better health and well-being – so let’s get started!

    A is for Attitude

    In one US study that analyzed the records of over 1,000 patients suffering from various symptoms including headache, back and chest pains, abdominal pain and weight loss, it was found that only 16% of the cases were due to actual physical causes. The rest were deemed to have psychosocial origins – traceable to the emotional and social background of the patient. Several studies have documented the connection between mental attitude, illness and life expectancy. In one eight-year research that involved nearly 100,000 women, the results showed that the most optimistic were 14% less likely to die from any cause, even when other variables such as wealth and lifestyle were factored in. So, first up – uphold a positive mental attitude and think yourself well!

    Eat right

    clock with fruits and vegetables

    Eat breakfast like a king, lunch like a prince and dinner like a pauper. This “inverted pyramid” diet is a logical, simple and suitable starting game plan for those who have neither time nor interest to delve deeper into the science of a good and healthy diet. Back to the race car analogy; the body needs to have the requisite fuel to get off the day’s tracks on a solid footing, replenish during mid-day and relax and recuperate during the night. The next step is to ensure that you’re getting enough of the necessary nutrients to put you on the path to optimum health and keep illness at bay.

    Let’s get physical

    Exercise – the free miracle cure we’ve always had but neglected to take advantage of. From doing household chores to walking the dog to gardening, there’s overwhelming evidence to support the view that physical activities are essential if you want to live a healthy and fulfilling life into old age. As a general guide, for any physical activity to have health benefits, a person needs to be moving quick enough to raise his heart rate, breathe faster and feel warmer. Commit yourself to be active with a target of 30 minutes of moderate activity for at least five days a week.

    The power of sleep

    sleeping baby

    The importance of sleep as a physical health booster is indisputable. For example, sleep is involved in the healing and repairing of our heart and blood vessels. Conversely, insufficient sleep can impair the body’s immune system and undermine its ability to fend off viruses. A research by the Carnegie Mellon University has shown that a person who suffers from lack of sleep is likely to develop a cold. Another US study discovered the correlation between poor quality sleep and the subsequent occurrence of gastrointestinal symptoms in women suffering from irritable bowel syndrome. Quality sleep is also essential for the health of the cerebral cortex in the brain. As English writer Thomas Dekker aptly put it nearly four centuries ago: “Sleep is the golden chain that ties health and our bodies together.”

    Sources: advascience.com/pages/references

     

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  • Aromatherapy for Weight Loss

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    If you are trying to find a healthy way to lose weight, have balanced metabolism, increased energy, and a way to uplift your mood, you can try the aromatherapy for weight loss. With the aromatherapy as a part of your weight loss program, you can get a lifestyle change and get your body to your desired shape and weight. This therapy is the best approach that you could implement in your lifestyle and make it become a habit. Therapeutic essential oils are known to have positive effects on the physical and emotional well-being and help an individual to release stress and everything else that one struggles with.

    The industry has come up with mixtures of different extracted oils from various types of plants to make some differences in its therapeutic effects. They use plants that support weight loss and can be formulated to bring better health and wellness on your body.

     

    Grapefruit. It is considered to be one of the top essential oils for weight loss. A study has shown that rats who sniffed grapefruit oil had lost their appetite hence, the weight loss. It also has a diuretic effect in the body which means that it helps reduce fluid retention and can contribute to weight loss. This has also been said to cure obesity and other eating disorders. Other than weight loss, grapefruit oil can also help reduce cellulite and stress levels.

     

    Lemon. There are many benefits that a lemon could bring to your body. Its oil alone have more than just one benefit. Lemon oil is mostly known for its detoxifying properties. It helps cleanse the body and boost the immune system. This is also beneficial to weight loss. It gives you a satisfying appetite which will reduce the chance of overeating. It also helps heal stomach ailments like acidity, craps, indigestion, and upset stomach.

     

    Peppermint. One of the best effect that peppermint oil has for the body (pertaining to weight loss) is appetite control. In 2008, the Wheeling Jesuit University conducted a study about this and noted that “the level of hunger of participants after inhaling peppermint oil every 2 hours for five days. Participants who inhaled the peppermint oil experienced less hunger and fewer cravings than those who didn’t use the oil.” Most people usually crave for either sweet or salty foods which are high in carbohydrates, fats, sugar, and/or calories and these, if taken in bigger proportions and more than the daily requirement, can easily result to weight gain. Peppermint oil also is also a remedy for various digestive or stomach problems like indigestion, heartburn, irregular (or loose) bowel movement, vomiting, gastrointestinal cramps, and stomach spasms to name a few.

     

    Ginger. This essential oil helps with stomach and digestion issues like colic, morning sickness, gas, diarrhea, nausea, upset stomach, as well as weight loss or reducing appetite. Ginger oil also have laxative and antacid properties. It also helps warm and calm the body, increase energy, and promote wellness and well-being in life.

     

    Cinnamon. Cinnamon oil can improve the digestion and circulation in the body. Proper blood circulation helps in increased metabolism. It also has detox effects and helps improve the immune system. Cinnamon oil can also aid in the fast recovery of some stomach ailments like irritable bowel syndrome and stomach flu. This oil also helps reduce blood sugar and cholesterol levels.

     

    These oils can be used aromatically, which means they can be inhaled directly or diffused in the room. Topical use means that the oil can be applied to the skin directly even to sensitive skin, and you can increase the amount of oil gradually. Internal use is not recommended for this oil, but depending on the brand used maybe you can dilute 1 drop of the oil in some beverage or table spoon honey. If the skin is really sensitive to the oil than you should dilute it and lower the amount used. If the oil is applied topically, you should apply it during night time because some of the oils used are sensitive to daylight, or if used in daylight be sure to cover the areas that have oil, so you can avoid direct sun exposure.

    Also, these oils are used as a natural way to help you with the weight loss but it isn’t a guarantee that you’ll achieve your target weight with using these alone. The keyword there is HELP which means you still need to observe proper diet and maintain a good daily exercise. It is also better to consult your doctor when it comes to using these oils to prevent irritation or other side effects that you might have especially if you’re taking other medications.

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  • Tips for better sleep

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    In the past, sleep was thought as a passive and dormant state of the daily human routine. It was only after 1953 when scientists began to carefully study sleep and discovered that the brain was in fact very active during slumber. To the layman, the definition of sleep would be a state of voluntarily lying down with eyes closed, consciousness suspended and nervous system inactivated. For scientists, however, sleep is a state that is characterized by brain wave activity patterns and changes to breathing tempo, heart rate and body temperature.

    8 hours? Not really

    We often hear about the 8-hour daily sleep requirement for adults. According to the Division of Sleep Medicine at Harvard Medical School, the optimal sleep amount differs from person to person. Genetic influences, cultural, environmental and behavioral factors influence how much sleep a person requires. Another imperative is the person’s circadian system – or “body clock” – that regulates many physiological processes such as telling his body when to sleep, wake up and eat. The morning person’s body clock runs faster than 24 hours while for the night owl, it is slower. Due to all these factors, sleep needs may range from about six or nine hours for different folks.

    The right side

    lady sleeping </div>
          

          

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  • How to Cope with Daily Stress

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    Stress is one thing we’ll inevitably have to deal with every day. We deal with unpleasant situations, problems, negative changes, and daily pressure especially at school or at work. We even experience anxiety which adds up to our pile of daily stress.

    When we’re under a huge amount of stress, even the smalls things irks us and adds up to what we’re feeling. No matter how we try to ignore it, it is there and we see it as a huge problem.

    Stress does not only make us irritable but it also cause us to react negatively (and sometimes, violently) at some news that come our way. This makes us do rather destructive actions to deal with the stress we experience.

    Dealing with stress is actually easier than most of us think. All it takes is your inner drive to send the stress away, and a moment (or two) to be at peace with yourself and the environment around you.

    Breathe and stretch. Take some time to do breathing and stretching exercises whenever you feel a bit stressed. You can step away from your office cubicle and step out of the building for a while. Such exercises will release the tension in your body, clear your mind, and make you feel more relaxed.

    Enjoy fresh air. A breath of fresh air can go a long way. Step outside and look for a quiet and peaceful place where you can breathe in fresh air. This makes you feel looser when you feel trapped, or gives you more grace when you are under a lot of pressure. Also, walking or pacing slowly in open air helps you organize your thoughts.

    Take breaks. We are all giving enough time between work to go and take a break. So go ahead and take it! Don’t be too overly zealous with your job that you disregard your break time. You can take a 10-minute power nap or brew some calming tea. Aside from your usual work break, find time to do something fun or relaxing when you can after or beyond your office hours. Take a leave off work or use your weekends to unwind. Go to a peaceful place alone or with your family and detach yourself from work.

    Express your feelings. Sometimes you just need to get out of you some problems or thoughts, emotions, or feelings about what’s going on in your daily life. You should definitely not ignore this, and spend some time with people and try to express whatever you need to. You can also write it down on a piece of paper, or try joining some therapy group.

    Activate your body. If you have some hobby that you are enjoying you should definitely focus on your free time and enjoy spending time on those activities, but also a good way is to try to activate your body and try some exercises like yoga, Pilates, aerobic, fitness and etc. Eat well and stay hydrated, and the body activities that you will practice will make your day more fulfilled and will help you sleep at night.

    Don’t get bored and try any combination of the ways to relax and enjoy your time, schedule different activities in different days and your days will get happier, and stress situations will be a thing of the past.

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